1.How to Lose Weight Faster and Keep It Off?
Exercise is essential for getting
the body you want, but not many people pay attention to the time of the day
they should make exercise for successful weight loss. A morning weight loss
routine is a way to wake up earlier than usual and do some easy exercises to
lose weight faster. Morning workout increases your fat burning and basal
metabolism compared to exercising in the afternoon or at nighttime. If you can
make it a habit, you can also keep your daytime efficiency. This article
carefully explains how to lose weight using your morning. Wake up a little
earlier than you are now and get an ideal body.
How
to Start Morning Weight Loss Routine?
If you are desperate to reduce
your weight, then ideally, try to wake up an hour earlier than you are now. If
you have a wider time range in your weight loss plan and an hour in the morning
sounds unrealistic, start by getting up 20~30 minutes earlier. This may be
difficult for some people, but mornings can help you lose weight a lot more
effectively than at any other time of day. It does not require hard exercise or
training. A simple stretch and an easy breakfast will be good enough to make a
perfect start.
Benefits
of Morning Weight Loss Routine
1.
Higher Fat Burning Effect
2.
Increase Your Basal Metabolism
3.
Increase Your Work Efficiency
1. Higher Fat
Burning Effect
The first benefit is that the
morning is the most effective time to burn fat. When exercising, the human body
generally burns sugar as energy first, and then fat second. However, in the
morning, the body's blood sugar levels are the lowest because the food you eat
on the previous day is digested while you sleep at night and the body returns
to the hunger state. This means that when you exercise, your body starts to
burn directly from fat.
2.
Increase Your Basal Metabolism
The second benefit is that the
morning workout increases the day's basal metabolism. Basal metabolism is the
minimum amount of energy that a human being must consume to survive. The higher
your basal metabolism is, the easier to burn fat. Bathing under the sunlight in
the morning stimulates the sympathetic nervous system. Exercising while the
sympathetic nerves are active improves blood circulation throughout the body
and increases the body's ability to consume energy from within. As a result,
your basal metabolism raises by 10% over normal which leads to successful fat
burning just by doing everyday activities such as walking or going up and down
the stairs.
3.
Increase Your Work Efficiency
Being active in the morning has a
positive effect on your mental health and improves work efficiency. In general,
the sympathetic nervous system becomes dominant after waking up, and the brain
and body slowly switch to an active state. Morning workout accelerates this
body flow. As a result, by the time you arrive at work, your mind will be
clearer and you'll be able to focus on your work immediately.
Four Popular
Weight Loss Strategies
Basis of
Morning Weight Loss Routine
he morning weight loss routine is
very easy to follow so make sure you take the right steps.
1.
Go to Bed Early
2.
Drink a Glass of Warm Water
3.
Stretch on the Bed
4.
Light Exercise Before Breakfast
5.
Eat a Good Breakfast
1.
Go to Bed Early
Morning weight loss routine aims
to regulate your lifestyle. Getting a good night's sleep is essential to your
diet so be sure that you go to bed earlier to wake up earlier. Considering that
you wake up at 6am and need to get at least 7 hours of sleep, going to bed at
11pm is ideal. By getting into the habit of going to bed early, you can also
limit your calorie intake by not snacking or eating at night.
2.
Drink a Glass of Warm Water
Drink a glass of warm water right
after waking up to rehydrate your body. The human body sweats while sleeping
and your body is lacking in the water when you just wake up. Take warm water in
small sips, little by little, to allow it to soak into your body slowly. This
improves the movement of the stomach and helps relieve constipation. Then, the
waste products in your body are eliminated and you will have a healthier and
slimmer body. Avoid taking cold or pungent drinks first thing in the morning,
as they may overstimulate your stomach.
3.
Stretch Your Body
The next sequence is stretching
your body. Your body's muscles become stiff and blood circulation is reduced
while you sleep at night. Stretching loosens up your entire body, and improves
blood circulation and basal metabolism. Stretch your back and shoulders for
about five minutes while taking deep breaths.
4.
Light Exercise Before Breakfast
Once you are done with the
stretching, take some light exercises before breakfast. More than 20 minutes of
aerobic exercises, such as jogging or walking, will be ideal to burn fat most
effectively. However, exercising on an empty stomach right after waking up can
be hard on your body. Eat a light, easily digestible snack before exercising,
or something else that suits your physical condition, but not too much.
5.
Eat a Good Breakfast
Breakfast is as important as
exercise for weight loss. Many dieters restrict calories and skip breakfast,
but this can easily be counterproductive to your diet. Make a conscious effort
to consume more protein and fiber at breakfast. Protein builds muscle and
increases your basal metabolism. Fiber helps detoxify your body and relieves
constipation.
Four Popular
Weight Loss Strategies
If you can make the morning
weight loss routine a habit, you will be able to get the skinny, fat-free body
that everyone wants to have. At first, you may find it hard, but once your body
gets used to it, you'll get the benefits of early morning physical activity, as
well as feeling refreshed. The key to success is to start with what you can do
to make it work and continue. This is the proven method to lose weight faster
and to make your body healthier. Why don't you give it a try?
2.Zen, Meditation, and Mindfulness
Japanese Zen means "to calm
the mind and not to be upset" and is a teaching that originated from the
Buddhist philosophy. Meditation is one of the practices derived from Zen, that
seeks to control the mind. It is widely adopted in medical institutions,
educational settings, and the business environment as a stress management
method. The number of people engaged in meditation has been dramatically
increasing as it helps you stay healthy, lose weight and keep it off.
Mindfulness is often described as
"the body condition filled with the mind" and is a form of meditation
developed in Western countries. By closing your eyes and breathing deeply, you
can become fully present and aware of your physical and emotional state. It is
also called "mind exercise" as it focuses on settling the mind to
where the body is and enjoying the present moment to improve self-control
ability.
What
is mindful eating?
Four Popular
Weight Loss Strategies
Mindful eating is based on
mindfulness and allows your mind to concentrate on the act of eating and the
food you are taking. Also known as "eating meditation," it aims to
help you enjoy your meal to its fullest.
5
Benefits of Mindful Eating
1.
Lose Weight
2.
Prevent Rebound Weight Gain
3.
Reduce Wasteful Eating
4.
Reduce Stress
5.
Improve Work Efficiency
A study at Brown University found that "people who eat
mindfully have less body fat". Continued mindful eating can help you lose
weight effectively and as your dining habits improve, you will no longer snack
and start to have an appetite when you are really hungry. Eating slowly and
carefully also relieves stress.
3 Disadvantages
of Destrctive Action while Eating
1.
Being unaware of the signals sent by your satiety center during
a meal.
2.
Becoming desensitized to the euphoria coming from food intake.
3.
Interfering with smooth digestion and absorption.
People today are busy and it is not easy to focus only on
eating. We are very used to eat while watching TV or cell phones, or while
reading a newspaper or book. If you are distracted by other things during
meals, you will become desensitized to the happiness and satiety you get from
food intake. This can bring harmful effects such as overeating and stress buildup.
By concentrating on your meal,
the brain receives the correct signal and gradually learns to control the diet
process. Besides, by improving your ability to focus on one thing, you will be
able to work more efficiently.
3
Essentials of Mindful Eating
1.
Face the Meal
2.
Have a Heart of Gratitude
3.
Use the Five Basic Senses
1. Face the
Meal
In general, you eat your meal
unconsciously. Before the meal, imagine the story of how the food appears in
front of you, and observe the changes in your mind. As soon as you start
thinking of the reason for its presence, new feelings and thoughts will arise
in your mind.
2.
Have a Heart of Gratitude
How do you feel when you face
your meal? Close your eyes and think of the land and sea where the foods were
grown, the people who raised them, the sun and the rain. Vegetables, animals,
and people are all living things. Our lives are spun by receiving life
thankfully. A lot of people get involved to bring the dishes you see in front
of you. Let's enjoy such food with gratitude.
3.
Use the Five Basic Senses
When the food is served, use your
eyes to observe the colors and shapes, and your nose to smell the aromas.
Gentle aromas will increase your appetite. After the first bite, roll it around
on your tongue and chew slowly to feel the texture. It can be soft or mellow,
crunchy or crispy. Continuing to chew firmly will bring out the additional
flavor of your dish and pay attention to your teeth and throat movement. When
you are serious about your food, you will experience different tastes and
feelings.
Four Popular
Weight Loss Strategies
4
Steps to Practice Mindful Eating
1.
Regulate Your Breathing
2.
Have Time for Gratitude
3.
Eat Seasonal Ingredients
4.
Eat Only When You're Hungry
Step
1. Regulate Your Breathing
Before your meal, regulate your
breathing. Close your eyes, breathe deeply, and feel your nose swell and your
stomach growl with curiosity.
Step
2. Have Time for Gratitude
Take a minute or two to
appreciate the food before eating. Stop all actions, sit down, and enjoy the
meal, using all five basic senses. If possible, try to eat in silence for the
first five to ten minutes. When taking a bite into your mouth, chew well, taste
well, and swallow slowly.
After a while, put your hands on
your chest and feel your heartbeat. What we eat becomes our blood and flesh,
and feel the energy of it being transformed into our life.
Step
3. Eat Seasonal Ingredients
Seasonal ingredients are
nutrition-rich and delicious and make you feel that you are connected to the
earth.
Step
4. Eat Only When You're Hungry
The important thing about mindful
eating is to eat only when you are really hungry. Food tastes best when you're
hungry, right? It's hard to appreciate food and stay focused on eating while
you're still feeling a little full. Don't eat until you become hungry.
Four Popular
Weight Loss Strategies
We
Are What We Eat
We digest, break down, and absorb
the food we eat to create every part of the body. Diet is an essential factor
that affects not only our health and beauty but also our state of mind.
Mindful eating is an easy way to
get started and keep going as you can do it during your daily mealtime. It
allows you to control your food intake without painful restrictions. As you
continue, it blends into your lifestyle and you begin to lose weight and keep
it off eventually. Give it a try today and increase your health and beauty.
3.Delicious And The Best Weight Loss Drink - Green Tea
The Power of
Green Tea
Green tea has become a worldwide phenomenon for its fat-burning
properties. It is one of the oldest drinks on earth and is still as popular as
ever. Making a little conscious effort to drink green tea on a regular basis on
a continual basis is not only good for your health but can also help you lose
weight.
4
Benefits of Green Tea
1.
Suppresses fat absorption.
2.
Regulates your tummy.
3.
Maintains blood pressure and cholesterol normal.
4.
Relieve stress.
4
Ingredients and Their Effects in Green Tea
1.
Catechin: fat burning effect.
2.
Caffeine: stimulant and diuresis.
3.
Theanine: relaxing effect.
4.
Vitamins: anti-aging.
1.
Catechin: fat burning effect
Catechin is the source of the "astringency" that you
feel when you drink green tea. It is a type of polyphenol and has long been
considered a healthy drink due to its antioxidant and bactericidal effects.
Catechin, which is abundant in green tea, has a fat-burning effect and slows
down the rate of decomposition of sugar and the rate of absorption of fructose,
and prevents the blood sugar level from rising sharply. When the blood sugar
level rises slowly, the body limits insulin secretion and is less likely to
develop fat.
2.
Caffeine: stimulant and diuresis.
Caffeine is the source of the "bitterness" in green
tea. It is also found in coffee and tea, and its main effects are stimulants
and diuresis. Caffeine stimulates the central nervous system of the brain,
prevents drowsiness, and enhances athletic performance. By exercising after
ingesting caffeine, the body consumes fat as energy before the nutrient source
(carbohydrate) in the muscles, in other words, burns more fat.
3.
Theanine: relaxing effect.
The amino acid called theanine makes the sweet component of
green tea. Theanine is unique to green tea and inhibits the excitatory effects
of caffeine. The reason why green tea has less stimulating than other caffeine
beverages like coffee is due to the action of theanine. Many pieces of research
show that theanine protects the brain neurons and increases alpha waves that
often appear in the brain during a relaxed state. It is very important to avoid
excessive stress to achieve a successful weight loss outcome. Drink green tea
as it helps you relax and reduces excessive stress.
4.
Vitamins
Green tea contains vitamin B6, vitamin B12, vitamin E, and
vitamin C. Vitamin C is especially abundant and is effective for skin
beautification, anti-aging, and preventing colds. It also contains niacin, one
of the B vitamins, which helps enzymes to break down fat, sugar, and protein,
and is effective in preventing tooth decay and bad breath.
Four Popular
Weight Loss Strategies
Dos
& Don'ts for Green Tea
1.
Drink hot tea.
2.
Drink before a meal.
3.
Drink after a meal.
4.
Drink before workouts.
5.
Don't drink before bed.
1.
Drink hot tea.
Tea leaches differently depending on the temperature. Drinking
hot tea increases your metabolism and use hot water at 176°F (80°C) or higher
to fully extract the epigallocatechin gallate (EGCg), which has the highest
weight loss effect.
2. Drink before
a meal.
Drinking hot tea before a meal can help you feel fuller and curb
your appetite.
3.
Drink after a meal.
Drinking green tea after a meal reduces the absorption of
carbohydrates and prevents excessive fat buildup as it inhibits the rapid rise
in blood sugar levels.
4.
Drink before workouts.
Drinking it before workouts will increase your metabolism and
enhance fat burning during exercising. It also intensifies the sweating effect,
which has been shown in studies to produce a surprisingly large amount of
sweat.
5.
Don't drink before bed.
Green tea contains caffeine. It may make it difficult to fall
asleep and interfere with peaceful sleep, so avoid drinking it before bedtime.
Enjoy
Your Weight Loss Life with Green Tea
Green tea is delicious, calorie-free, rich in nutrients, and
economical, and is the best weight loss drink you can easily follow. Start it
now and enjoy your tasty moment!
Four Popular
Weight Loss Strategies
Four Popular
Weight Loss Strategies