Health

The 5 Easy and Best Ways To Lose Weight

Everybody seems to want to lose weight quickly and effortlessly. Well, here are simple, but effective methods that can help anyone achieve this goal.

1. Drink lots of water

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Start drinking a lot more water than you usually do. When trying to lose weight, water quickens your metabolism. It also flushes out toxins, and can help in controlling your appetite by keeping you "full" longer.

2. Eat less of the foods you love

Instead of depriving yourself from the foods that you enjoy, just start to eat less of them. Lowering down your caloric intake is going to help you tremendously in losing weight over time.

3. Cut down on the size of your dinnerware

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In order to cut down your cravings, start using smaller plates, cups, bowls, etc. The smaller the size of your plate will also help in controlling your appetite. A small plate filled with food is more satisfying than a large plate with a small amount of food on it

4. MOVE!!

Nobody is forcing you to workout, but you must get moving if you want to lose weight quickly. You can start by getting into fun activities such as walking, hiking with friends, rowing, biking, dancing…

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Any physical activities that will get the heart pumping improves the body’s ability to burn fat and use up fats as energy that are otherwise stored.

5. Find yourself a support crew

Studies have found that joining a support group tremendously helps someone lose weight. Being surrounded by likeminded people also looking to lose weight just help in motivation increase to achieve that goal of yours. The encouragement from your support crew will help you crush any challenge you will be facing along the way on your weight loss journey.

Use those simple methods and start making huge improvements in losing weight.

The 4 Benefits of Meditation

This website is dedicated to mastering not just your physical attributes, but also your mental and spiritual aspects. And that is where meditation comes to play.

The self control, or self mastery, one can benefit from meditating has always fascinated me. I do believe that meditation can help anyone become a more wholesome human being because of its many benefits, but first...

Let's start by defining Meditation...

Meditation is a simple practice that can help change your life for the better if used often and properly.

Meditating can be done in many ways and usually involves you sitting down in a quiet place, and focusing on one specific thing over and over until the end of the practice.

You can focus on your thoughts letting them come and go, in order to become more "quiet" in your mind, not putting too much power into any negative thought you may have.

You can focus on your breath by taking deep and steady breaths. This will help you put more attention on your breathing pattern, and less on your thoughts. This control of the breath may also help in teaching you to breathe more efficiently, and being more aware of your breathing patterns.

Another way to meditate is through action. You can put most of your focus on a movement combination or a particular exercise, which is going to help you "quiet" your mind and really make you present in the physical and functional movement being produced.

So here are 4 basic benefits one can experience after taking part of a meditation practice:

1. Reduce stress

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Since meditation helps calm the mind and relax the individual, it helps a lot in reducing stress. By focusing on one specific thing (such as breathing, one activity or letting thoughts come and go) you learn to handle and control stress related symptoms caused by a stressful lifestyle, negative thoughts, fears and so much more. 

Many people take up meditation for the sole purpose of reducing stress and being more in control of their reaction to stressful life events.

2. Various health benefits

There are many documented cases wherein meditation was shown to have helped in curing a disease or illness. One study, published in the Medical Journal of Australia in 1976 by psychiatrist Ainslie Meares, documented how a patient's cancer regressed after sessions of intensive meditation.

Meditation can also lower blood pressure levels, which is helpful to patients at risk of hypertension and other heart-related conditions.

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3. Improves concentration

Focusing on a particular thing is the basis of meditation. Doing such activities have been shown to drastically improve a person's concentration.

Multi tasking became a very common action in this fast paced new age society we live in nowadays. Meditation, can help you focus 100% of your attention on one task at a time helping you to get the most out of it, instead of jumping from one thing to the next constantly.

4. Acceptance of events

Another very beneficial aspect of meditation is the ability to take things as they are. Doing so will help a person's frustrations over things that they cannot control.

We have tendency to put a lot of power into things that are coming our way and that we have no control over. The only thing we have control of is how we react to external events.

Conclusion

I think you get the gist of it.

Meditation, in any form, can truly help us silence our mind and be more present and effective in our everyday life. 

So start implementing some meditation practice daily and you will start to see amazing results in your life in no time. 

Let me know what your daily practice involves and how beneficial it has been to you.

 

The 7 Best Exercises To Lose Weight Quickly

Want to lose weight quickly and efficiently?

I must first say that there are no exercises that will help you lose weight overnight. However, if you are patient and committed to shed some pounds through consistent effort, the following exercises will help you make those goals of  yours a reality sooner than you might think. These exercises are quite common, but overlooked by many. 

The real secret is in the proper performing of those exercises to receive maximum benefits.

For instance, walking up the stairs are the best exercises for quick weight loss. In order to make it more effective, you will need to increase the frequency and time you commit to these heart-thumping activities.

It is ideal to spend a vigorous 45 to 60 minutes every day on these exercises to lose weight quickly. The key to any successful weight loss program is consistency. 

Muscle-building exercises might be the most effective ones to help you to quickly lose some pounds. 

Make sure to put all your energy into the exercises you decide to do. You want to keep your heart rate up and your blood pumping throughout the entirety of the exercise, and follow up with a proper cool down afterwards. 

If you're brisk walking, for example, walk slowly for the final few minutes to give your body a chance to cool down. 

Stopping suddenly can cause muscle cramps and is not good for your heart. You want to progressively bring back your heart rate to normal while being moderately active.

Make sure you drink lots of water while exercising to help your body recover and to prevent cramping.

So, here are the 7 best exercises to lose weight quickly. Start gradually and let your body adjust to the workouts.

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1. Squats

Squats are great to build muscles in your legs and buttocks. Stand with your feet at shoulder width apart and squat down and back up 10-20 times for a total of two or three sets. The lower you are going to squat, the greater the muscle activation to help you move through that full range of motion.

2. Jumping Jacks

They provide one of the best whole body aerobic workouts. Do four or five set of 20 jumping jacks for best results. Keep breathing throughout the exercise in a fluid and control manner.

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3. Stair Climbing

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You must know how much energy is required when going up and down the stairs repeatedly. The benefits form stair climbing are increase in calories burning, boost of the heart rate,  great aerobics workout, as well as building leg and glute muscles.It is ideal to step up and down 20 times, rest for a few minutes before repeating the movements two or three more times.

4. Walking

Fast walking is better than slow walking, but they are both beneficial. If you want an exercise to lose weight quickly, walk briskly for half an hour and you can burn up to 180 calories.

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5. Cycling

The outdoors can be more enjoyable, but the use of stationary indoor bike can provide an equally good exercise to lose weight quickly. In fact, if you apply the right amount of resistance at the right speed, you can lose between 250 and 500 calories in half an hour. You can progressively increase the resistance you use while biking.

6. Swimming

This is a great, fun exercise for many people. It provides an excellent cardio workout that uses your entire body. Doing the breast stroke for half an hour can burn 400 calories. It is also much softer on the joints but does provide an amazing workout.

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7. Jump Rope

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Finally, jump roping is in my eyes the best exercise for quick weight loss. It has been studied that 20 minutes of jump roping is equivalent to 30-45 minutes cardio on the treadmill. You can therefore get a total body workout by jumping rope for as little as 15 to 20 minutes. And on top of burning lots of calories, you will also build up your coordination skills.

Conclusion

Those 7 exercises are great for both building up some stamina and building muscles, which will be of great help in losing weight quickly.

Start using these exercises now. Build up your comfort level over time, but stay consistent. 

The weight loss journey has never been a race, it is a marathon. So pace yourself and be prepared to see amazing results.