20 Tips To Loose 10 Pounds Naturally

20 Tips To Loose 10 Pounds Naturally

Tip # 1

Drink plenty of water. Water is not just way to flush out toxins. If you have more water in your body you will generally feel healthier and more fit. It also helps you feel full, so you don't have the urge to eat so much. And water has no calories at all.

Tip # 2

Start your day with a glass of water. It’s a wonderful way to start you day. A glass of water lubricates your insides. You can still have your morning cup of tea, but have it after a glass of water.

Tip # 3

Drink a glass of water before you eat each meal. Water takes up space in your stomach, so you feel fuller without eating as much.

Tip # 4

Have another glass of water while you are having your meal. Again this is another way of making yourself full. Instead of drinking it all at once, take a sip after each bite of food. It will help the food settle and you'll feel full faster.

Tip # 5

Stay away from sweetened bottle drinks, especially sodas. They are full of sugar and calories.

Tip # 6

Include foods that contain more water, like tomatoes and watermelons. They contain 90 - 95 % water, so feast on them as much as you like. They fill you up without adding pounds.

Tip # 7

Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened with sugar, but fresh fruit has natural sugars. When you eat fruit, you are taking in a lot of fiber, which the body needs, and fruit is an excellent source of vitamins. 

Tip # 8

If you have a craving for fruit juice, try making your own. There are lots of juicing machines on the market.

Tip # 9

Choose fresh fruit instead of processed fruit. Processed and canned fruit does not have as much fiber as fresh fruit and processed and canned fruit is nearly always sweetened with sugar.

Tip # 10

Increase your fiber intake. Your body needs a lot of fiber, so try to include it in your diet. Eat as many fruits and vegetables as you can. 

Tip # 11

Eat lots of vegetables. Leafy green vegetables are the best. Include a salad in you meal plan everyday.

Tip # 12

Eat intelligently. Choose your foods wisely. Instead of grabbing chips or candy bars, grab a fruit or vegetable. 

Tip # 13

Watch what you eat. Sometimes the garnishes can be richer than the food itself. Accompaniments can be very rich too. 

Tip # 14

Control your sweet tooth. Sweets generally mean calories. You don't have to cut sweets out of your diet completely, but eat them in moderation. Every sweet you put in your mouth adds fat cells to your body.

Tip # 15

Develop a meal schedule and stick to it. Try to have food at fixed times of the day. You can stretch these times by half an hour, but anything more is going to affect your eating pattern.

Tip # 16

Eat only when you are hungry. Some of us have a tendency to eat whenever we see food.

Tip # 17

Quit snacking between meals. The main problem with most snacks and junk food is, they are usually less filling and contain a lot of fat and calories.

Tip # 18

Snack on vegetables if you have to snack.

Tip # 19

Go easy on tea and coffee. Tea and coffee are harmless by themselves, but when you add cream and sugar they become fattening. Having a cup of tea or coffee with cream and sugar is as bad as having a piece of chocolate cake.

Tip # 20

Drink black tea/coffee. Black tea or coffee can actually be good for you. But personally I would like to recommend tea rather than coffee. The caffeine in the coffee is not really good for you because it is an alkaloid and can affect other functions of your body like the metabolism.    

Below I have included a table of the various exercises and the number of calories that can be burnt with each exercise. Choose what you can do best and choose something that you will enjoy doing in the long run.

The choice of exercise is completely up to you, but do whatever you wish for at least twenty minutes. It is only after you do the exercise for twenty minutes that the actual calorie burning sets in.     

Aerobics	200-250 calories
Bicycling, Stationary	250-300 calories
Bicycling, Actual	300-400 calories
Running, 5-6 mph	300-350 calories
Stair climber	200-250 calories
Swimming laps	350 calories
Walking briskly	150-180 calories

Conclusion

Eating a balanced diet and increasing your physical activity will help you reduce your weight. Drink extra water each day and ensure you are eating fruit and vegetables and you'll begin to see results very quickly.

3 Essential Stretches You Need to Know

When it comes to stretching, there are innumerable stretches that you can do, all of which can help you become more flexible, increase mobility, and reduce muscle and joint pain. But, with so many to choose from, it can be hard to know which ones to do.
Of course if you have a certain part of your body that you want to focus on, then you can do various stretches for that part of the body. However, if you’re looking for stretches that help your entire body, then there are a few other ones that you’ll need to do.
Here are 3 essential stretches you need to know:

Side Bend

This stretch will stretch out your abdominal, back, and lateral muscles as well as your hips.
Begin the stretch from a standing position with your feet in line with your shoulders. Reach your hands over your head and press the palms of your hands together as high as you can reach. Take a deep breath in and pull your spine as straight and tall as you can manage.
As you exhale, bend your body to the right so that you can feel the stretch through your arm and down your left side. Be sure to maintain a good form by keeping your arms and upper body in the same position. Hold the pose for 60 seconds, maintaining deep breathing throughout. Then, return to an upright position as you exhale and do the same thing to the left.
Although not quite as effective, this stretch can also be done from a chair.

Chest Opener

This stretch focuses on your chest muscles, triceps, and shoulders.
Begin from a standing or sitting position. Then, reach your arms behind your head, clasping your hands at the back of your head. As you take a deep breath in, lift your chest as you pull your elbows back and keep your hands anchored behind your head.
Relax your position slightly as you exhale, then continue to stretch your chest and arm muscles further with each subsequent breath. You should maintain this pose for 10 slow breaths or 60 seconds.

Quad Stretch

Use this stretch to improve range of motion in your knees and to stretch out your quadriceps.
While standing, lift your right foot up and grab it with your right hand at the ankle. Gently pull your heel to your glute until you can feel the stretch in the front of your leg. Keep your knees as close together as you hold the pose for 60 seconds. Once you finish on one side, you can do the same with the left leg.
This pose can only be done while standing. If you are worried about maintaining balance during this stretch, you can hold onto a sturdy piece of furniture or use a wall to steady yourself while performing this essential stretch.
By doing these 3 essential stretches every day, you will quickly see improvements in these parts of the body in terms of flexibility and mobility.