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Overweight not only causes discomfort but also many health problems that are fatal. This is the reason why people are running after ways to control weight and gain perfect shape. Having the weight under control, with a slim structure is what most people dream about. The good news is both gaining and losing weight are still in our hands. Yes, there are tons of ways you can lose weight. Also, there are many people who lost their excess weight with those methods while others are still trying. Not to mention people who didn’t start trying yet. People mistake a few weight loss methods that might turn them sick and weak while cutting their fat. Thus they give up even before they start. True, every coin has two sides. But let’s turn the second side into positive with proper measures.

That said, there are many ways to lose weight, choosing the best weight loss methods might be daunting because all the techniques provided on the internet are not to a single person but to different people based on their body type. Moreover, you cannot try every weight loss tip you see and follow as they might hurt instead of benefiting.
To avoid all those issues and confusion, here we are providing the top 5 common weight loss methods that work effectively for each individual.

Practice Disciplined Diet
First things first, it all starts with your tongue. If you are serious about losing weight no matter if it is 5 pounds or 25 pounds, you should follow a disciplined diet. With all healthy and fresh meal options prepare your diet plan. Eating mindfully is the perfect tip any expert fitness adviser can give you. It means you should mind everything related to your eating habits. Notice when, why, what you are eating.
Add natural nutrient, and protein-rich foods into your diet. Cut all stored, oily and sugary foods even it hurts you badly. There is no short cut for a successful journey right.
Say No to Bad Carbs 
Eating bad carbs such as bread, sugar, soda, white rice,  and so on will no good to you but only gain you weight. So, try avoiding (in fact, you must) these items and add low carb foods such as green leafy vegetables, fish, nuts, seeds, fruits etc. to your diet. These not only keep your stomach full but also turn into energy and help you stay active.
Workout Regularly
Your body needs some exercise to cut calories from your fat. If you are the one who has not introduced to exercising, then its the high time to start. You are never too late, just start any kind of workouts such as Zumba, HIIT, aerobics, cardio. You can also perform simple exercises like walking, running, biking etc. and start enjoying the benefits out of them. If you need some motivation to workout then join a gym or enroll in a virtual fitness program.
The only point you need to remember is to never skip working out even a single day, else you are going to regret later.
Track your Fitness Performance
Tracking your progress is the best way to motivate yourself which also helps you look into your working strategies. If you do not find any positive results, you can switch to other strategies. But never lose hope, nothing goes useless in this world, even your hard work.
Commit to your Goal
The only secret behind people who are fit and people who are successfully losing weight is commitment. Just jot down your short-term and long term goal such as "to lose 1-2 pounds in the first month and 15 pounds in 6 months". Doing this remembers you to work hard to reach your goal. Thus focus on your goal, gather some confidence and try hard to accomplish it no matter what happens. You are going to rock it! 

The rapid increase of new diseases and deadly viruses are making humans more conscious about their health. Therefore there is a huge increase in the consumption of medicines and supplementation when compared with past years. As medicines are used for curing the diseases after being affected, we keep it aside. But can supplements alone help you fight against diseases?

Or, what do you think is the best way to fight against fatal diseases and viruses? Agreed that, all the viruses or diseases do not take away the lives, but even a small change in your body might sometimes bring a huge change in your lifestyle. Do you agree? So, what does your body need to fight against those harmful viruses? The perfect and only answer is building immunity power. Yes, there is a great need for people(especially these days) to boost their immunity for facing the new challenges related to health. Because people with lower immunity power have high chances to get infected with diseases.

What is immunity? How does it help people to fight against toxic cells? How can I boost immunity? If you have these questions in your mind, relax! A few moments later you will have all the answers.

The ability of organisms to fight against certain toxins, infections, and harmful viruses by releasing specific antibodies and being tolerant to avoid any autoimmune diseases or allergies is known as immunity. Simply put, these antibodies released from your immunity system fight against the pathogens and protect you from diseases. Now, the question is how to improve your immunity? Here are a few simple ways to build your immunity power naturally… Let’s get started!

Easy Ways to Build Immunity
The process of boosting your immunity shouldn't only focus on immunity power but also your health. That is the reason why we have mentioned only healthier ways to improve your immunity.

Healthy Diet
For a stronger immune system, one must need to have a healthy diet. Good food which has more minerals, nutritions, vitamins especially, vitamin C will help you boost your immunity faster. As the immune power reduces with the age and appears low in the children too, hence they need to have a very healthy diet. The adults and teenagers are not an exemption if they do not take proper nutritious food. Therefore you need to take a proper diet to protect yourself.

So, in order to stay healthy and gain amazing immunity, the first step you need to move is consuming nutrition and vitamin-rich foods. Consuming fresh vegetables, fruits, and dairy products will make a huge positive difference to your body. Consulting a nutritionist is not a bad idea. You can get the best recommendation such as a balanced diet based on your body type so that you do not gain weight, which is again a serious issue related to health.

Regular Exercise

One of the most important ways to build immunity in your body is through regular exercise. Yes, fitness keeps you far away from diseases. So, do regular workouts, perform outdoor exercises if possible and burn your calories in a natural way. This doesn’t only keep you fit and helps you reduce unnecessary weight, which in turn balances your immune system. There are many ways to keep your weight under control as there are many fitness training options available around you. You can go for Zumba classes, take a gym membership, aerobics exercises, Online fitness classes by finding a fitness center near you. Else, you can do your regular workouts at home such as leg workouts, chest workouts, back workouts, arm workouts etc. to stay fit.

Thus making a healthy diet and regular workouts as a part of your lifestyle will help you stronger and improve your immunity system.

The other important tips to build your immunity are:
Smoking & drinking are injurious to your health by weakening your immune system. So try to avoid too much alcohol and cigarettes. If you are already an addict, consult your doctor and take a necessary step immediately.

The shortage of sleep will have a huge impact on your health. Studies say that people who have lesser sleep are more prone to diseases. So get enough sleep for yourself and stay healthyHaving stress in your mind also weakens your immunity as per research. As per an experiment, the people who had stress are weaker than normal people. So, have enough sleep, meditate and practice yourselves to keep calm. This helps you to overcome stress and improve your immunity.People who are suffering from chronic diseases have lesser immunity and are more likely to get infected with new diseases. So if you have any, try to keep them under control by taking regular medications and exercises.

Every human is blessed with great strength to fight against diseases caused by micro-organisms. In fact, this strength is called immunity power. The higher the immunity power in a person, the lower he/she gets infected with diseases. So, everybody needs good immunity to protect themselves from harmful infections and fatal diseases. But, how do you boost your immunity in order to keep yourself safe from diseases? Well, exercises are the best way to boost your immunity. Yes, giving your body a proper amount of stress to gain strength in the right way is the best and only way to improve your immunity.

However, there are many people who misunderstand the concept of exercising and immunity-boosting. Exercise can help you in boosting your immunity, but it doesn’t mean you have to overdo heavy workouts for long hours. In fact, anything that exceeds will finally harm, the same goes for exercising. A normal adult should have to workout for less than 2 hours a day, and the best duration is 45 minutes.

If you are the one who is completely new to exercising, then this article helps you start your immunity-boosting exercises right away. Let’s dive in…

Check if you’re healthy
Do not straight away join the gym after knowing that exercises improve your immunity. Firstly, see your doctor if you have any minor or major illnesses related to heart, neck or back. Your doctor might suggest you to some exercises which do not cause you any trouble while working out. Or check if your self if you have a cold or flu and you have enough strength to perform exercises. You shouldn’t fall sick on the very first day your work out, right?

Make Exercising your Daily Routine
As a beginner, you might feel ill after 3 or 4 days of your exercising. But do not make an excuse, Instead, make it part of your lifestyle so that you will be completely benefitted with the exercises in boosting your immunity.

Here are the exercises to boost your immunity for beginners.

• High Knees
• Mountain Climbers
• Jumping Jacks
• Side jacks
• Push-Ups
• Superman postures
• Squats

You can even practice Yoga, Cardio, Aerobics, etc. or add some intense workouts such as weight lifting once a week to sweat out more.

But it is recommended to practice 5 to 10 sets of above exercises for beginners as they do not completely strain out your energy. Also, as said earlier too much of exercising or working out will simply do no good for you instead, harm you.

So, stay out of doing heavy workouts for longer periods. You can roughly do for an hour per day to keep yourselves fit and boost immunity. And do not forget to exercise regularly, we never knew a small break can lead to a big change in your challenge.

Do as it Says
Exercising regularly might be exciting for you in the beginning days and you might want to workout even when you are ill. But relax! Listen to your body and do as it says. If your body doesn’t support to exercise and take some stress, then do not push yourselves hard. Take a break for a day or two and get back doing your normal exercising after you completely recover. However, you can do small exercises like walking, brisk walking, yoga even you are sick. But also give a plentiful rest to your body. Did you know a good sleep can also boost your immunity?

Eat Protein-Rich Food
Last but not least, take in some good and balanced diet. Select protein-rich food, fresh fruits, vegetables, and sprouts that give necessary proteins and nutrients to your body. What you take in crucial for protecting your health. Finally, drink upto 6 liters of water every day and keep yourselves hydrated and immune to infections and diseases.

Staying home for a long time actually causes too much stress especially, during this quarantine period. The COVID-19 pandemic has left us all with no options but to stay home. All the malls, parks, parties, colleges, etc. were shut down, as a part of complete lockdown. Hence, the options to spend your day were reduced to almost half as you can’t go to school, or office or party or even gym but to simply stay home by watching Netflix or cooking your favorite dish. Did you realize how much your body has changed as you ditched workouts and basic exercises?

It doesn’t matter if you are not a fitness lover(who regularly goes to the gym) or the one who had never gone to the gym. The regular exercises like a little walk or small movements of your knees & arms were all cut down as you are not stepping out of the home. Did you know this gains you weight, weakens your strength and makes you even lazier? Do not panic! This article helps you learn how to get back on track to keep your body healthy and fit.

There are many ways to provide the best exercises to your body and nourish it with strength without stepping out of your home.

Plenty of reasons put your fitness goals in the backseat, but what you need is the motivation to stay fit. Let’s see the reasons that are stopping you from working out regularly and tips to overcome them.

Reasons that Keep you Away from Workouts

Lack of Commitment

Agreed that doing workouts at home isn’t that fun especially, for regular gym-goers. But did you forget about the resolution you took this year? Your safest place in the world(nothing but your home) helps you in giving more excuses for your comfort. So, think before you give yourself an excuse for not working out because, in the end, you may be left with only regrets.

You Find No Fun while Exercising
Working out alone in your home is quite boring, we understand. But did you try playing your favorite motivational music or online fitness videos while working out? There are plenty of Online Zumba classes, fitness classes, aerobic classes on the internet which keeps you motivated. If you have not attended to gym or Online fitness classes yet, try taking the online classes. You can join a gym near you later after everything gets normalcy.

Distraction
One of the biggest concerns about working out at home is the distraction. Your Work From Home job may not leave you some personal time or sometimes your family may need your extra time and this way your routine life gets in the way of your personal time. These are the things you cannot avoid.
So, try to wake up at least 30 minutes early so that you will have your time to do your favorite workouts, also your body will love you for this.

Laziness
Staying home with no work will surely make you lazy, agreed. You all know being lazy will stop you from doing any regular tasks, and if you get along with being lazy you can hardly come out of it. So, try being more active, try waking up early, motivate yourself, make your bed, clean your room, etc. to get ready to workout with a kick start.Now, let’s see what are the exercises or workouts you can start right away to keep yourself fit staying home.
Most people do not have gym equipment at home to workout efficiently. This will not be an excuse from now on. Here are the effective workouts you can do without any equipment.

• Push-ups - Good for your chest
• Bicycle Crunches - Good for your abs
• Squats - Good for your glutes
• Pull-ups - Good for your back
• Side Kicks - Good for your thighs
• Planks - Good for your stomach
• High Knees
• Lifting Weights(lift a filled water can) - Good for your arms

Do these simple workouts as a set of 3 or 4 times every day, so that you can protect your muscles and the body shape your gained while going gym!

The other simple exercises you can do at your home
Walk over miles in your home - count your steps while walking from your room to the kitchen and back.
Teach the workouts you learned to your kids or your partner, this will be really fun and remember, they will thank you for this.

Thus, these simple and fun exercises will not only keep you fit and healthy but also renovates your mood. These kinds of easy and regular exercises keep you on track without letting your fitness goals to slip from the cracks. Along with doing your regular exercises, take a healthy meal following a proper diet to add value to your efforts.

Fitness has become a common goal for most of the people these days, no matter the age. At least 1 out 4 people are unable to exercise regularly due to various reasons. The reasons are different for different individuals such as lack of commitment, time, proper trainer, etc. A person can get fit through multiple ways such as yoga, cardio, aerobics, weights, or even basic exercises like walking, running, and biking.

however, it takes a long time to achieve fitness with any kind of exercise. And most importantly, discontinuing the practice gains your weight, which gives you a heartache again. So, achieving fitness isn’t that easy task, right? If you think the same, then you’re gone wrong. There exists an efficient fitness program that helps you become fit within less time from anywhere at any time with no equipment and trainer needed.

Kristen Burgomaster with a few scientists developed High-Intensity Interval Training simply known as HIIT in 2005 which is doing miracles on humans’ metabolism since its discovery. The term is HIIT is often misunderstood by many people as simply a metabolism booster with many health benefits but it actually works for fitness and burning calories. The best part is that you can practice HIIT with the most basics you already knew like sprinting, biking, jumping rope, jumping squats etc. So are you ready to explore how does it work on fitness and how to practice it? Before diving into it let us explain what exactly HIIT is in simple words.

What is HIIT(High-Intensity Interval Training)?
HIIT is practicing high-intensity workouts for some short period say 1 minute followed by a 1-minute slow exercise or complete rest as an interval and then repeat the process. This increases the heart rate which is useful for pumping the blood at high speed and finally keeps the heart-healthy. There are many proven experiments where HIIT yielded more positive results than cardiovascular exercises and aerobics. HIIT helps you stress out more and relax more after which you burn calories and cut your body fat. It also increases oxygen consumption by muscles and prevents your muscles from completely vanishing. Thus HIIT brings you many benefits when compared with other ways of achieving fitness. And moreover, just 30 - 40 minutes of workout three times a week is much enough to achieve your fitness goals with HIIT. So, if you are someone who loves being fit but unable to focus on hours of fitness training program every day, then HIIT is the perfect choice for you. Now, let us see how HIIT works and how to practice it.

• All it needs to make most of HIIT is 40 minutes a day, 3 times a week. However, you cannot perform high-intensity workouts more than it, in case you do that’s not HIIT as simple as that.
• Choose any exercise of your choice like high knees, burpees, sprinting, jumping rope, squats, or even biking.
• Perform the exercise for 40 - 60 seconds with high-intensity and slow it down or rest for a minute or two. Repeat this for nearly 8 times for 40 - 50 minutes.
• You can experiment with different types of exercises and choose the one which is comfortable for you and practice it 3 times a week.
• Your calories will start burning after a day of your workout so ensure you do not overdo it, else you will end up with injuries that are fatal.
• The excess stress you gave your body for a short period will increase your metabolism, improves heart functioning, and improves oxygen consumption. Thus a win-win situation for your health and fitness as well.
• As all the calories that are burnt are from your fat stores not from your muscle mass or energy.

Thus HIIT provides numerous benefits to people who want to achieve their fitness goals. As it requires less workout time and more resting time. Moreover, practicing HIIT doesn’t bore you or doesn’t allow you to double task, you need to put your complete focus as you need to practice with high-intensity. However, if someone wants to gain weight HIIT will act just as a side dish to provide health benefits.

The Pandemic has introduced us to a new uncertainty. And this is what that is scaring people to the core. Studies say that the quarantine due to deadly COVID-19 has created a new level of stress in people. This stress may further extend to low mood, depression, frequent mood swings etcetera. Feeling stressed is acceptable due to the fear of infection and beyond for both voluntarily quarantined and involuntarily quarantined. Moreover, the end of this pandemic is not in our hands neither in any ones. The only way to keep ourselves safe from being affected is through quarantine and isolation.

Staying home for a long time for some uncertain period is painful, as you are restricted to perform your routine and favorite activities at offices, schools, parties etc. But did you realize that you have got a colossal amount of time in your hands for yourself, only yourself? Yes, the feeling of stress completely changes when you look into the other hidden side of the current situation. However, what we see is only the whacking and dark side of the quarantine which is scary, after all, we are humans and we tend to see what most people see and show us.

As every situation has good and bad in it, however sometimes good lies deep under the bad or sorrow, only we can do is either wait or try hard to bring it out. Same way, here are four simple and easy solutions to get rid of stress or at least feel less stressed during the quarantine.

4 Ways to Get Out of Your Stress

Give a Break to Breaking NewsThe rapid spread of Coronavirus and the number of infected are only the breaking news now. The number automatically causes a little stress inside, and it is obvious. This can disturb your mood completely making you unfocused on your regular tasks such as projects if you are working from home. So, the only way you can prevent yourself from distracting is to avoid watching News. Once or twice in a day, you can watch what is happening around you in the world, but avoid watching the latest Corona updates frequently. Believe us, this will keep you calm and peaceful.

Take More RestThis is such a time, which nobody guessed. Life is full of surprises, to survive all we need to do is to adapt to new changes when we can do nothing. If your mind is peaceful and calm at least to some extent in this critical time, you might have realized a quantity of time with you to which you can add quality. Yes, this is the time, you can study more about yourself, take more concern about yourself physically and mentally. You can make most of this time by figuring your strengths, areas of opportunities and work on them. Who knows a new skill learned in this quarantine may be in huge demand after the lockdown?

Finally, get more sleep, more rest and get ready to kickstart life again with huge energy after the lockdown.

Spend More Time with Your Family
This is the time that will never come back, hopefully, it shouldn’t. You have a great amount of time in your hands to make memories if you think positively. We had a busy schedule before this pandemic has started, and we might not really give quality time to the family. So, make use of this time to learn more about your loved ones, strengthen your relationship with them. If you are staying alone, try connecting with your school friends and teenage friends, plan a group call and recall your memories. Don’t you love recalling the funny and memorable events you did during your school?

Start a New Hobby
In this dreadful situation, all we have is a handsome amount of time with us. Why not practice a new skill, or start a hobby like reading books or gardening or at least picking up the old hobby you left two years back? Motivate yourself to start a new hobby which later motivates you to move on. If you have ditched going gym sometime in the last year or last month, then this the time to pick it up again. Exercise regularly for at least 30 minutes to keep yourselves fit. Go for a walk with your pet around your home, try cooking new healthy recipes or pick back your pen and write or draw if that was your passion. At last, design yourself into a skilled and happy person in this quarantine so that you will not regret later for wasting this time.

Who doesn’t love being in perfect shape, that too with a posture of clearly cut abs? Everybody loves it, right? But gaining abs, in simple words six-pack, is not that easy unless you work hard. Abs not only show your commitment towards fitness but also improves your posture strengthening your core. This results in eliminating any issues related to your backache and makes you stronger.

Most people never try to get abs because they think it is too difficult and some think it is not meant for them. The reason why aiming for abs seems tough is you need to lose your body fat to the minimum which is 10% for men and 10-15% for women. But the bitter truth is an obese guy has a minimum of 20-25% of body fat which is why it is difficult for overweight people to gain abs. Though if you lose weight faster in a healthy no one can stop you from gaining abs.

Moreover, anybody can get abs with proper abs workout for some time along with the regular workout. And you need not worry to go join a gym again for getting abs. You can get abs with productive workouts even at home and that doesn’t take more than 15 minutes. So, lets what are the efficient beginner abs workouts you can do at home.

Any plank lifts

• Holding on plank position with a straight posture from head to heel putting weight on your arms, count for 10. Repeat 3-4 times.
• Raise your left leg which creates tension in your abdomen, and inhale. Exhale while dropping your leg and repeat with the other leg. Practice 10 Reps and rest.
• You can do any of two or both in your warmup to improve your core and stiffen your abdomen.
• Once you excel with straight planks, you can try side plank where you need to raise your hip turning to complete one side either left or right. Put your weight on the elbow, straighten your knees till heals and count 10-20. Switch to the other side.

Superman or Swimmers
Lay on the ground with your stomach touching floor. Lift your both hands and legs up at the same time and lower them. Perform 10reps.

You can also do the same workout with lifting one leg and one hand of opposite sides with a count of 3. Switch to the other pair of hand & leg and repeat.

Mountain Climbers

• Take a position as if you do you push-ups with straight core and bring your right knee towards your chest and get back initial position. Now do the same with your left knee -10 reps.
• You can practice this beginner abs workout either fast or slow but make sure you create tension on your abdomen.

Deadbug

• Rest on the ground pressing your back to touch the floor, raise your knees with a 90 degrees angle with your hips. Lift your both hands towards the top and inhale. Now, stretch your right leg to make your heel touch the floor and exhale your breath. Bring it back to earlier position while inhaling.
• Repeat the same with the leg and continue till 4 reps with both the sides.

Crunches

• Lay on your back eliminate, and put your fingers behind your head and your knees 90 degrees angle. Raise your head and try touching your right elbow to your left knee. Don’t bother if you can’t, just act as you touch it.
• And do the same with the other pair. Try to touch your left elbow with your right knee and repeat -10reps.
• You can do the above crunch by simply raising your head towards your stomach.
• Reverse crunch where you need to raise your lower body (your legs and thighs) 90 degrees to your hips is also a great workout to get abs.

Sitting twists

• You need weights for this. Place weights just beside any side of your butt.
• Sit on the floor with your knees together, lift the weights from one side and transfer it to the other side. This creates a high tension on your arms and abdomen. Practice 10 reps.

Hanging knees
Hold a rope on your top with both your hands. Lift up your knees till they reach parallel to the ceiling while you balance your total weight just with your hands. Relax and repeat 2 times during warmup to gain the abs.

Well, the pandemic has finally made us lookout for only important things in our life, food, shelter and clothing. However, we are not discussing anything about clothing and shelter as this article serves only with a healthy list of groceries you need during this quarantine. 

Have you realized that you have enough time, actually more than enough, to adopt a healthy lifestyle and boost your immunity? Agreed, you cannot have all the healthy raw or canned food items available as the eCommerce is shut down partially while completely closed in some areas. But you can stock up necessary healthy grocery items to your pantry from your nearest grocery stores. Moreover, you need to have a healthy diet that contributes some energy to your body to fight against infections, especially during this critical time.

Wondering what foods serve the best with high nutrients, proteins and vitamins for you? Well, this article is a complete guide for your healthy quarantine grocery list. So, shall we dive into the list without ado?

Healthy Grocery List you Need during Quarantine

As visits to grocery are limited due to the lockdown, you might be in a hurry to pack too much as possible to keep your pantry full. But, remember to buy only the things you needed for a month or week so that you will be helping others to access their basic needs. Just purchase some of the items that you and your family need to fight hunger and grow your immunity during this epidemic staying at home.

Fruits and Vegetables

As we are talking only about the healthy grocery list, the important items you need to pack is fresh fruits and vegetables. The refrigerators help you to preserve the fresh veggies and fruits for almost a week or longer. So, try picking up your favorite fruits and veggies you think would stay longer. Let us help you in picking those…

Fruits & Veggies

• Oranges
• Apples
• Avocados
• Berries
• Dates
• Bananas
• Lemon
• Onions
• Tomatoes
• Sweet Potatoes
• Carrots
• Beetroots
• Mint
• The list goes on

All these foods have their own benefits of providing useful vitamins and proteins to your body. Pick up some of those required for a week to keep yourselves healthy. Also, do not forget to wash them neatly to get rid of sodium content added externally.

Other Foods for your Freezer

Other than fruits and veggies, you need to stock up your pantry with useful protein and fiber-rich foods. Make the most of your freezer and fill it up with wheat bread, almonds, raisins, cashews, peanuts, cheese, eggs, and some dark chocolates to relieve from lockdown stress. Get dairy products such as milk, curd however these do not long many days. So, rather than putting in some deeply fried chips or nachos, try placing incredible dry fruits that are going to give you some health.

If you are too conscious about your health, then smoothies, shakes and cakes will serve you the best. Get some vanilla essence, milk cream, honey, nuts etc. to treat yourself with a mouthwatering recipe. 

Spices & Essentials

You might not have the time to prepare your own food during non-lockdown days, but now you have plenty of it. So, why not try to cook your own food and make some new delicious yet healthy recipes for you and your family? Now, you need some essentials like oils, flours, spices, and basic sugar and salt. Prepare a list of what you would need for your daily cooking needs and get them to your kitchen. But remember to avoid deeply oil fried recipes which are not recommended for a healthy diet.

However, you need to take good care while consuming your food. The anxiety and stress during this lockdown might result in overeating and alcohol consumption, which are harmful to your health. So avoid them as much as possible and never forget to hydrate yourself with plenty of water.

Weight loss is one of the most common goals for over 60% of the population in the world today. Almost 5 out of 10 people living in urban cities in India are trying to lose weight every day. But weight loss isn’t that hard as gaining weight involuntarily. Most people fail to lose weight just because they are not guided well. There are plenty of easy and tough ways as well to lose weight and tone your body such as going gym, lifting weights, jogging, biking, cardiovascular exercises, aerobics etc. Thus finding what works for a quick weight loss has become a daunting task for most people.

So, what is the perfect solution to lose weight quickly? One of the best ways we recommend is Zumba. Yes, Zumba which is the concept of fitness through dance is an effective way to lose weight faster. And the best part with Zumba is anyone can do it irrespective of age, gender and weight. Also, you can practice it either in your nearest gyms or Zumba centers or you can rock it in your home even. So, in this article let us learn what are the basic steps you need to take to lose your weight faster.

Basic tips for faster weight loss through Zumba
Zumba is a Latin dance form that is involved with easy challenges and super fun. If you are the one who loves to dance, then Zumba weight loss program is going to be your best friend ever. Or if you don’t like dancing, just join the Zumba class, you will fall in love with the essence of it and the way it refreshes you. Also, there are a variety of Zumba programs that you can choose based on your interest. The regular Zumba consists of Salsa, Hip-hop, Bollywood, Bellydance, Samba, etc. dance forms that boost your focus on the workout.

The reason why Zumba has gained great popularity in recent years is that it helps people burn 500-900 calories per session(if done with high intensity). Thus people can burn their calories better than they do in the gym or lifting weights. As a beginner, with a light Zumba, you can lose 300 calories per day easily. Thus Zumba contributes to a faster weight loss in its own way. So, to make the most benefits from Zumba, here are a few steps you need to follow.

Know what is your goal
Before you head to a Zumba center, know what you want to accomplish actually. Do you want to lose 5 pounds or 10 pounds or just want to stay fit? Or do you want to boost your strength and get relief from stress with Zumba? Just ask yourself these questions. Based on it, prepare your plan and set your goal to track your performance in the coming days.

Join a Zumba Class
Find a Zumba center near, or check if the gyms near you provide Zumba training and join the class. If physical Zumba centers aren’t your interest, then search for an Online Zumba fitness program and enroll. You can also find plenty of free videos and tutorials on Youtube. Just make use of those.

Consult your nutritionist for healthy results
While a healthy weight loss is just fat loss, not your energy. It is recommended to consult your nutritionist to get a diet plan so that you will not fall sick after practicing Zumba for 2 days. It is highly important for you to consume vegetables, fruits, and take in proteins and nutrients to keep yourselves healthy. Also, drink a minimum of 3-4 liters of water each day to stay hydrated and boost your metabolism as well.

High-intensity Zumba Works
The light form of Zumba may burn up to 400 calories which you can prefer in your initial days. You can start with 30-40 minutes of Zumba sessions first and rise up to 60 minutes.

High-intensity Zumba can burn up to 900 calories which is useful for your faster weight loss. You can do these high-intensity Zumba with alternate intervals to burn more calories. Also, remember to practice this 3 times a week(never exceed) and continue with lower paced Zumba or biking or running, jogging during the non-high intensity Zumba days. There are many proven results of High-intensity Zumba, so you can happily start doing it following necessary measures.

Thus following the above steps there are high chances that you can lose your weight faster compared with other workouts. Apart from losing weight, Zumba benefits you in many ways such as body toning, lean muscles, boosts your immunity and body strength, helps to relieve stress, and makes you more social and more competitive.

Did you know that your eating habits impact your mental health along with your physical health? If your answer is a question, how? Then you might not know much about mindful eating. And its high time to learn about this amazing technique in order to keep yourself well physically and mentally.

Mindful eating is putting all your senses on your food while you eat. Simply put, being aware of what you are eating, when you are eating, why you are eating and how you are eating? Confused? Then let’s discuss in-depth about what is mindful eating and why is it important.

 What is Mindful Eating?

The Mindful Eating concept was first started in 1979 by Kabat-Zinn who developed a Mindfulness-based stress reduction program. Mindful eating was developed from the concept of Mindfulness, a practice of meditation derived from Buddhist traditions.

Briefly, Mindfulness simply means paying attention closely to the present moment with no complaints. Hope now you can relate what mindful eating means. But the concept of mindful eating is often misunderstood as a diet or weight loss program which is only partially correct. It is clearly a stress reduction and good health program that boosts your emotional wellness. In order to understand the conflicts and the importance of the concept, you need to first know how to eat mindfully. So, let us have a look at it.

Eat Slowly

 Serve a little amount of food on your plate and take small bites. Never take too many bites at once. Enjoy the food chewing for at least 20 seconds each bite. Eating slowly helps you experience all the tastes and flavors involved in food. Also, your brain needs nearly 20 minutes to tell you that you are full. So, eating slowly makes you realize early that your hunger is satisfied.

Eat Only when Hungry
Reach the dining table only when you feel hunger, it doesn’t mean you have to kill your hunger to follow mindful eating. Moreover, skipping meals will cause you acidity and other stomach related issues. So, never skip meals. 

Instead, eat whenever you have an appetite but recheck if you are really hungry. The cravings, hunger cues are common but note that they lead to binges and later obesity.

 Show Love on what you Eat

Before you hurriedly stuff your mouth with tasty food, take some time to appreciate the food in front of you. Enjoy the colors and flavors of the food. This reminds you of mindful eating. Hence you eat less.

Avoid Distractions while Eating

When you are eating while watching television or some videos on your phone, you will overeat unknowingly. So to avoid that, first avoid external distractions like TV, and mobile phones.

Eat until you feel full
While you are now eating mindfully by eating slowly, avoiding distractions, appreciating the food and are completely conscious of what you are eating, you will know how much did you eat, what did you eat, why did you eat. So naturally, you will now know when to stop eating. During initial stages, you might feel difficulty or frequent appetite, but try following the above steps and you will slowly get adapted to it.

Why is Mindful Eating Important?

 When in stress most people overeat. Have you never eaten even when you are not hungry? No, right? Most of us do it, and the reasons are just common. Maybe you are in a hurry or you might want just to eat because you see delicious food in front of you and the other reason people are habituated to overeating. Simply put, people overeat because they cannot control their binge and appetite.

But you need to mind whatever consuming because overeating leads to overweight, obesity, heart diseases and other serious health issues.

 Here are the reasons why you should mind while eating…

• Focussing on what you are eating will make you conscious about how much you are eating. Hence you will reduce the quantity of eating.
• You don’t gain too much weight because every time you eat you will think if you are really hungry.
• Exercising or dieting does not give you long-lasting results, the only best way to maintain a constant weight(or even reduce weight) is following to eat mindfully.
• You will not consume whatever you desire, as you need to consider what you eat.
• Finally, the emotional stress will not make you overeat as you pledged for mindful eating. Your stress gets distracted to mindful eating.

Thus your eating habits help you relieve stress and maintain good health along balanced-weight. However, if you add proper nutrients, fresh fruits, veggies, proteins etc. you will enjoy more benefits.