There are so many running tips that can help you to train just like the professionals. It is no secret that professional runners have cutting edge tips to eat the right way, train more effectively, and to know when it is time to take a rest day. Pro athletes know the right programs to give the best results. So all you professional wannabes, what are you waiting for, are you ready to follow these running tips and train like the pros?

1. Warm up

Don’t neglect to start your run by gently stretching – all the athletes do it, and it can improve your run. Slowly warm up muscle groups and joints. Muscles take time to warm up and become more elastic. Statistics prove that warm muscles perform better than cool ones. Take about 5 to 10 minutes to prepare your mind and body by warming up, then beginning at a slow pace and gradually increase your run time.

2. Keep it consistent

If you stop running for a while, then you'll have to build your conditioning back up. So if you want to take your workout to the next level, then make sure you're staying consistent. Sign up for a race and start a training program to track your progress; you'll be able to see how much your hard work has paid off.

3. Do dynamic stretching

Dynamic stretches are stretches in motion that help to lubricate your joints and prepare you for your run or race. Dynamic stretches improve your mobility, increase your heart rate and can help prepare you for a better run or race time. My dynamic stretches include walking lunges, high knees, butt kicks and a light 5 minute jog… and the pros follow the same pre-run warm up because it works!

4. Don't run alone

For centuries, professional runners have run in pairs or groups, making a seemingly difficult run easier. It’s empowering to have friendly competition at your side, even if you’re running at a slow pace. Find a regular partner or a running group in your area.

5. Learn proper form

It may seem like the simplest way to work out, but running does take skill to make sure you don't leave your body prone to injury. When running, keep your head stacked over your spine, relax the shoulders, and engage your abs.

6. Eat the right way

Most professional athletes eat healthy because this affects both your health and performance. So choose lean meats, whole grains, vegetables and fruits to eat like a pro and have more energy! It is not mere coincidence that the athletes that eat the healthiest are sidelined less often!

7. Drink water

Drinking enough water is another way to ensure you'll have a good run. If you don't drink enough water before your run (as well as during), then chances are you'll have to stop before you'd like to because of fatigue or a cramp. Make sure you drink an ounce of water for every 10 pounds of body weight about an hour or two before your workout.

Belly fat is maligned for its way of tampering with any outfit that doesn't involve a muumuu, but really there's something way worse about the stuff: When white fat expands in your abdomen, nestling deep among your organs, it sets you up for some serious health trouble. We now know that this type of fat, called visceral fat, churns out stress hormones like cortisol and inflammatory substances called cytokines that affect the body's production of insulin. The result: It's worse than just being generally overweight; you're looking at increased risks of type 2 diabetes and heart disease.

1. Take a walk before breakfast

Zero Belly Diet panelist Martha Chesler did just this as part of her Zero Belly program, and the results were astonishing. “I saw changes immediately,” she reports. In less than six weeks on the program, Martha dropped over 20 pounds and an astonishing 7 inches from her middle by combining the Zero Belly Foods with a pre-breakfast walk.

2. Eat more protein

Of course you know that protein's essential for a slimmer you—you couldn't have made it through the Paleo and South Beach crazes without hearing all about it. But here's why protein really needs to play a prime roll on your plate: "Your body starts to produce more insulin as you age, since your muscle and fat cells aren't responding to it properly," explains Louis Aronne, MD, Director of the Obesity Clinic at Cornell. And insulin promotes fat storage, especially around your belly (yippee!). A diet high in protein may protect you against insulin resistance, Aronne says. In one study, obese women who followed a diet for eight weeks that was roughly 30% protein, 40% carbs, and 30% fat lost significantly more fat—including visceral pudge—than women who stuck to a plan that was 16% protein, 55% carbs, and 26% fat.

3. Make sugar your enemy

Fighting belly fat is 80% healthy diet. Reduce calories by filling yourself up with protein, vegetables, whole grains, and replacing bad habit snacks with good ones. For example, if you have a sugar craving, replace your calorie laden latte with a Muscle Milk lite, one of my favorites, because it has zero sugar and a ton of protein that will satiate while also torching my sugar craving! Another great trick is a sprinkle of cinnamon in your morning coffee or oatmeal- the spice has been shown to help stabilize blood sugar. It also slows the rate at which food exits the stomach, which helps you feel fuller longer.

4. Eat healthy fatty acids

Yup, you heard me! It takes fat to burn fat. Like I said above, it’s sugar that gets you fat, not fat. Good fats include foods rich in Omega 3′s, like salmon, avocados & walnuts. These foods are full of nutrients that help keep you satiated throughout the day.

5. Get enough sleep

If you want to work late at night, think again. When your biorhythms are off, you end up eating more. When you’re tired you produce more ghrelin, which triggers cravings for sugar and other fat-building foods. Losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity, prime reasons for belly fat! Getting about 7 hours of sleep a night is one of the best things you can do for your body shaping goals.

6. Consume Foods with fibers

As in, make sure you're eating a lot of it. In a 2011 trial, subjects who increased their soluble fiber intake by 10 grams a day (the equivalent of two small apples, one cup of green peas, and one half cup of pinto beans) reduced visceral fat by 3.7% after five years.

It really is a shame. Some of the best-tasting foods are actually some of the worst in terms of fat and calories. But it can be hard to avoid them, especially in places—like malls—where nutrition information usually isn’t available. So we did the work for you; take a look at a list of foods you should skip—or pick—at a mall, restaurant, or grocery store. (A 2,000-calorie-a-day diet should have no more than 66 grams of fat, less than 20 grams saturated; 2,400 milligrams of sodium; and 300 grams of total carbohydrate, including sugars.)

1. White Bread

White bread is a staple in most pantries, but the truth is that it doesn’t have any nutritional value. White bread contains a lot of sugar and it doesn’t have the ability to keep you satisfied, so within a few hours you are likely to find yourself feeling hungry and reaching for snacks. As a result of these factors, it is unsurprising that research on those who eat white bread shows a correlation between eating larger quantities of white bread and being more likely to gain unwanted weight over a period of 12 years. As it turns out, even breads that claim to be wheat could contain more sugar than grain and should often be avoided.

2. Doughnuts

Doughnuts are fried, sugary, and almost always contain trans-fat as well as white flour. Store-bought doughnuts are made up of about 35% to 40% trans-fat, and an average doughnut contains about 200 to 300 calories (which are mostly from sugar) and few other nutrients. Furthermore, in the US, canola, soybean, and corn oils are made primarily from genetically engineered crops, which come with their own set of health risks.

3. White rice

Rice is a common ingredient in recipes, and it is also a popular side dish chosen to accompany meat dishes. Most people simply assume that rice is healthy, but the nutritional value of rice is entirely dependent on the type of rice you choose. Crucially, white rice is just like white bread; it can encourage your body to store excess fat that it doesn’t need and make it harder to lose weight. In addition, it has little nutritional value.

4. Any Snack That Only Contains Carbs

When you eat crackers, dry cereal, bread, or rice cakes alone, your body converts the carbs to simple sugars, and sends it directly into your blood stream. In response to the sugar rush, your body produces extra insulin, which helps your body absorb the sugar ASAP. The problem: You end up with low blood sugar and the same hunger pangs that led you to carb it up in the first place. You then may be inclined to reach for sugary foods with no nutritional value to satisfy your need for instant energy, says Dr. Charlie Seltzer, M.D., a weight-loss specialist based in Philadelphia, Pennsylvania.

5. High Fructose Corn Syrup

High fructose corn syrup is a common sweetener that is often found in popular sodas, processed foods, baked goods and pasta sauces. There is heated debate about whether high fructose corn syrup is good or bad for your body, and the scientific community has yet to reach a consensus. However, as it stands, there is certainly some compelling evidence that it can quickly cause you to gain extra weight and even stimulate an increased craving for sugar or sugary foods.

6. Low-fat meals

Research suggests that people tend to eat upwards of 30 percent more when they know they're eating a food that's low fat. The problem (besides overeating, which can thwart your weight loss goals fast) is that when food makers remove fat from food, they inevitably remove some of the flavor. To compensate, they often add sugar, which makes the product even worse for you.

7. Booze

It's almost impossible to find a weight loss expert who recommends alcohol for weight loss. (Believe me, I tried.) While some cocktails have fewer calories than others, alcohol just doesn't support weight loss. It contains empty calories that don't fill you up or provide any nutrients; softens your resolve so you're more likely to overeat; and impairs your judgement, regardless of your weight loss goals. (It's why you drunk eat pizza, not salad.) But it gets worse: "When alcohol is present in your body, it's considered a toxin that your body wants to get rid of, and becomes you liver's top priority," says Dr. Caroline Cederquist, MD, creator of bistroMD. When your liver is in hardcore detox mode, it can't burn fat as efficiently. Because that's a major buzz kill, skip the buzz altogether if you're serious about losing weight. Or at least cut back on the booze, big time.

Working out hard is one the keys to losing weight. Another one is diet. I believe that the quality of foods we put to our stomach plays a more important rule in helping us lose weight than exercising. Most people have the determination to go an hour to the gym, yet they fail when it comes to controlling their eating habits.

"Anyone can workout for an hour, but to control what goes on your plate the other 23 hours...that's hard work"

 You have to pay attention to what you eat, because it is what will determine the shape of your body. As a matter of fact, today in this article I will talk to you about the most known foods for losing weight. Keep reading to enjoy some knowledge.

1. Broccoli

Broccoli belongs to a family of veggies called cruciferous. It is a potent source of many healthy nutrients. A cup of cooked broccoli provides as much as vitamin-C as in an orange. It also contains vitamin B1, B2, B3, B6, potassium, magnesium, zinc, and iron. In addition, broccoli is high in fibers which are extremely important for your overall health and low in calories which is crucial to maintain a healthy weight.

2. Honey

Honey consumed with warm water helps to digest the fat stored in the body. Even though, it contains more calories than sugar. In the same way, drinking honey and lemon juice could help fighting the extra weight, since honey is packed with over 22 amino acids and numerous minerals and vitamins, which could help the metabolism by utilizing food more properly.

3. Grapefruit

A powerhouse for heart health, grapefruit contains vitamin C, folic acid, and potassium, along with pectin, a soluble fiber that may be a strong ally against atherosclerosis. Pink and red varieties also have vitamin A and lycopene, a phytochemical that protects arterial walls from oxidative damage. To get the juiciest specimens, select fruits heavy for their size and make sure to try them in this refreshing salad.

4. Radishes

These brightly colored vegetables are packed with potassium, folic acid, antioxidants, and sulfur compounds that aid in digestion. Don't forget the leafy green tops, which contain six times the vitamin C and more calcium than the roots. Thinly slice and toss in a fresh green salad or julienne for coleslaw.

5. Almonds

Not only are almonds packed full of skin-boosting vitamin E and protein, but their high fibre content stops you feeling hungry. In 2007, researchers at Purdue University also reported that – despite the fact they are relatively high in calories – almonds themselves do not contribute to belly fat. Swap out your usual mid-morning snack for a handful and see if it makes a difference.

6. Eggs and sausage

A protein-rich breakfast may help you resist snack attacks throughout the day. In a study of a group of obese young women, those who started the day with 35 grams of protein -- that’s probably way more than you’re eating -- felt fuller right away. The women ate a 350-calorie breakfast that included eggs and a beef sausage patty. The effect of the high-protein breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods than the women who had cereal for breakfast.

7. Oats

Oats are filling, which makes it hard to believe that they can help you lose weight. But eating a portion in the morning for breakfast as part of a low-calorie diet is a great way to provide your body with slow-release, natural energy throughout the day, which keeps you feeling fuller for longer and can even lower your cholesterol.

8. Apples

Skip the apple juice and the applesauce and opt instead for a crunchy apple. Whole fruit blunts appetite in a way that fruit juices and sauces don’t. One reason is that raw fruit has more fiber. Plus, chewing sends signals to your brain that you’ve eaten something substantial.

9. Olive oil

Mad but true – fat CAN help you to lose weight. Poly unsaturated fats like those found in olive oil can stave off hunger pains, while olive oil itself contains a naturally-occurring chemical called oleic acid, which aids the breakdown of excess fats in the body.

Load your shopping cart with lots of lean protein, fresh veggies, fruit, and whole grains, says food scientist Joy Dubost, PhD, RD. The most important thing, when it comes to lasting weight loss, is the big picture of what you eat, not specific foods.

Detoxing with various liquids is a good way to give your body the kind of nutrients it needs, and can give your digestive system a break from having to break down and digest food. The liver is the most important detoxifying organ in the body, so it only makes sense to drink fruits and vegetables to help it function at its best. Here is a list of detox drink recipes that can also help you lose wait and get in shape fast.

1. Watercress and Carrot Juice

• 1 cup chopped watercress 
• 2-3 medium sized carrots 
• 2 Roma tomatoes diced 
• ½ cup spinach 
• ½ cup cilantro ​
• 1 teaspoon ground black pepper 
• 1 teaspoon kosher salt

Wash, peel and dice the carrots into small pieces. Chop the other vegetables. Add all vegetables in a juicer jar and process at high speed so that they blend properly. Take a tall serving glass and pour the juice in it and decorate it with a spring of cilantro. You can drink this juice early in the morning.

2. Red And Green Festive Cocktail

• 4-6 large leaves kale, as you like (add more for more detox properties) 
• 1 cup (240 ml) pomegranate arils (from one large ripe pomegranate) 
• 1 cup (240 ml) fresh or frozen cranberries (if frozen, allow to thaw a bit before juicing) 
• 1 pear, cored 
• one knob (about 1 inch or 2.5 cm) fresh ginger, peeled 
• 6-12 leaves of fresh mint, optional 
• stevia, to taste

Any time you mix kale with pomegranate you are doing a huge service to your body and your well-being. The antioxidants in the pomegranate will help battle free radicals, and the kale provides fiber, protein, and phytochemicals. Additional antioxidants are found in cranberries, with a pear added for sweetness. The use of mint gives this a fresh taste, and they say you can add stevia, an all-natural sweetener until it tastes good to you.

3. Golden Detox Drink

• 2 cup hot water 
• 2 cups cold water 
• 1/2 tsp turmeric 
• 1/2 small tsp powdered ginger 
• 3 drops Stevia concentrate or 1 tsp raw honey 
• Pinch of cayenne 
• pinch freshly cracked black pepper 
• Juice from 1/2 small organic lemon

Turmeric is not only a metabolism boosting spice, it also contains detoxifying power, helping the liver break down toxic chemicals. Ginger also adds cleansing qualities, and organic lemon juice with cayenne pepper is reminiscent of the detox lemonade diet. The overall effect is you’re getting a powerful blend of spices with just enough sweetness added to make it taste good and keep you drinking it. The boiling makes sure that all of the ingredients get equally dispersed.

4. Celery and Beet Juice

• 4-5 celery stalks 
• 1 small beet, cubed 
• 1 cup coarsely chopped spinach 
• 1 bunch cilantro 
• 1 teaspoon sea salt

Take a juicer, add all the ingredients and blend it well. Pour the juice in a glass and add a little lemon juice to get a tangy taste. This juice will help your body get rid of toxins and wastes, thus acting as a great cleanser.

5. Yellow Pepper and Grapefruit Juice

1. 3 large carrots 
2. 1 yellow pepper 
3. 1 grapefruit 1 small kiwi 
4. ½ inch fresh ginger, peeled ​
5. 1 small beet 
6. 5-7 drops stevia

Cut the fruits and vegetables, and add them in your juicer jar. Blend for about 5-10 minutes to blend them properly. Add few drops of stevia to get a mild sweet taste, and enjoy this delicious weight loss juice.

6. Detox Blueberry Fruit Smoothie

• ½ cup frozen blueberries 
• ¼ cup unsweetened cranberry juice 
• 1-2 bananas

Blueberries do the heavy lifting on this detox smoothie, with all of their antioxidant power. Bananas lend their support, adding fiber and potassium to the mix, and there’s also cranberry juice which has a cleansing effect, and can even be used to treat a urinary tract infection. Overall this is a nice combination of flavors, as well as a mixture of three superfoods in their own right into one easy-to-drink smoothie. Good for a morning drink, or any time of the day if you’re trying to eat detoxifying foods.

7. Lemon and Watermelon Juice

• 1 lemon 
• 1 cup watermelon (with seeds) 
• 1 teaspoon mint leaves

Take your blender and add all the ingredients. Blend till you can see a red mass in the blender jar. Add a little crushed ice in a glass, pour the juice, and garnish it with mint leaves. Your weight loss nutritious drink is ready. Since watermelon is so rich in water content, it makes this drink a great source of water, if you do not drink enough of it through the day. 

8. Detox Beet and Carrot Smoothie

• 1 carrot, peeled, sliced 
• 1 beet, peeled, sliced 
• ½ cup red grapes 
• 1 clementine, peeled 
• 1 slice of ginger, peeled, about the size of a quarter 
• ½ cup green tea

The beets alone would have been enough to call this a detox drink, but they went and added a lot of other antioxidant-rich foods, including green tea. You’re also benefiting from the anti-aging and cancer-preventing properties of the carrot. The grapes also contain Vitamin C so you’ll be helping your immune system, making this a great drink for the cold winter months when everyone is getting the flu around you. They also contain resveratrol, an antioxidant that can help prevent heart disease.
9. Citrus Smoothies

• 2 navel oranges 
• 2 tangerines 
• 4 bananas (frozen and slightly thawed or fresh) 
• 1 meyer lemon 
• 1 meyer lime
•  1 sour lemon (e.g. Eureka lemon) 
• 1/4 cup milk 
• 28 large ice cubes

This is going to be a big boom of citrusy flavor, but that’s not all it contains. A banana is in there to insure that you’re getting potassium into the body, as well as fiber to keep things moving. Your two basic detoxifying organs are the liver and the colon and this seems to appeal to both of them at the same time. Lemons, limes, oranges, and tangerines all mix together to give you all the Vitamin C you could ask for, and to bombard your body with antioxidants as well.

Wearing tight jeans will define your shape but what if your thighs are protruding? Won’t that look odd when you hang out with friends? Well, you can’t avoid being conscious of the ‘extra’ fat. Thigh weight is a cause of concern for many, especially women. Most Indian women have pear shaped bodies and often struggle to lose weight from their thighs. They end up feeling depressed when jeans/trousers fit them oddly. Wearing short dresses often becomes an embarrassing problem. And the resounding question is that tips to lose weight in your thighs?

Unfortunately, spot reduction is extremely difficult to achieve. But, as it is said “Where there’s a will, there’s a way”, with the right kind of attitude and dedication, you can make your way towards achieving those slim and toned thighs. All you need is to incorporate a few changes in your lifestyle to make it conducive for losing weight. These changes can be made by following the right type of diet and resorting to regular exercises that focus on your thighs.

1. Cardiovascular exercise to slim thighs

This is the main tool in your arsenal. Your cardio goal should be to burn fat without gaining much muscle mass in the thighs. To achieve this you need to avoid working the thigh muscles more than necessary. If you are working out on cardio equipment, you need to keep the resistance low (e.g. elliptical trainer, stationary bike) or the incline low (treadmill). However, aim for a moderately high intensity (how hard you are exercising) for maximum effectiveness. Use the heart rate calculator. If you are exercising outside avoid hilly terrain.

2. Make breakfast an important meal

Definitely don't skip the first meal of the day since it'll jumpstart your metabolism, which helps to reduce your overall body fat to reveal your leaner legs. Pass on sugary meals with refined carbs, and opt for a combo of protein and fiber-filled complex carbs. The protein will give you energy so you'll feel pumped for that early-morning cardio workout. As an added bonus, it also helps build muscle. The carbs will sustain that energy and keep you feeling full.

3. Eliminate sugar from your liquid consumption 

We all have a weakness for sweets but we should realize that sweets make it extremely difficult to shed those extra pounds. Sodas, energy drinks, juices etc have a high content of sugar in them and therefore should be avoided. Instead, drink plenty of water as it removes toxins from your body, transports nutrients to cells and provides moist environment needed by the body tissues. Green tea is also a great source of antioxidants with minimal calories. It contains ten times more amounts of polyphenols than vegetables and thus protects the cells from free radicals. Thus, a cup of unsweetened green tea is a great option.

4. Add resistance training to your workout

When you have lost some fat from your thighs you can think about resistance training. If you need to increase muscle mass in order to increase the shape and definition of your thighs you can implement resistance exercises. In order to have fantastic legs you need muscle. Therefore, if you lack shape having lost weight, a program of resistance training targeting the legs will help to shape and firm them. Be sure to keep the weights moderately light (up to 70% of your one-lift maximum), so that your thigh muscles become harder, stronger and more defined, but not significantly larger. In other words, focus on completing more repetitions, with less resistance. Those who have the type of muscle (mesomorphs) that responds quickly and gets big need to be particularly vigilant and may not choose not to do any such exercises, since their thigh muscles are already well toned.

5. Drink plenty of water

Choose water every time you reach for a drink, and you'll save hundreds of calories by avoiding sodas, fruit juices, and other sweetened beverages. Aside from being zero calories, H2O will keep you hydrated, which also helps with weight loss. Keep water close by, and sip it often, especially before meals—filling up on water before eating helps encourage portion control.

Successful weight loss or, more properly, successful fat loss, is not a matter of calories or exercise. What it takes to successfully lose weight is a motivated mind. Everything else, from following healthy nutrition to working out regularly, stems entirely from your mindset. 

Now you may be thinking 'But I've wanted to lose weight forever and it's not happening!' That's not a motivated mind - that's wishful thinking or dreaming about success. If your mind was truly motivated to help you lose weight, it would already be happening. 

You see, when your mind is truly motivated you focus on your goals in a much more effective way. Simply put, you take action - massive targeted action directly aimed at achieving your weight loss goals. You choose healthier meals, you limit your overall caloric intake and you hit the gym or go for a run each and every day. 

You don't have to obsess over it and have it take over every waking minute - in fact, you probably spend more time beating yourself up for being overweight or obese than you need to use to lose weight. If you're truly motivated, your subconscious mind will lead you to the right decisions without even thinking about it most times. You'll eat when your body is hungry, and only eat enough to satisfy that hunger. You'll choose the bottle of water over the soda or fruit juice at lunch. You'll choose healthy complex carbs and green vegetables for supper instead of pasta or pizza. And you'll push yourself that extra few reps in the gym or that extra mile on your runs. 

So how do you achieve this motivated mind? Avoid worrying about the past or your current physical condition. Concentrate entirely on your future and who you'll be after the weight loss. Don't accept even the mildest chance that you'll fail to lose the weight you want - know that you'll do whatever it takes to burn all the fat you want to. Cruise through the magazines and online resources to find photos of what you want to look like - especially look for photos of people who have similar features to your own... Hair colour, overall build, etc. If you're handy with photo editing software, even superimpose your face onto some of the digital photos. 

Next, put the best of those photos where you'll see them every day... Tape a couple to your bedroom door so you see them first thing every morning and last thing every night. Tape one or two to the bathroom mirror so you see them at various points through the day. And take 2 or 3 of the ones you like best, the strongest and/or sexiest of them, and put them on your refrigerator door so you see them every time you go to open the fridge. Put the rest of the digital photos onto a page and print it out, then put that page and the magazine shots into an album or some type of cover. When you feel your mindset slipping, pull it out and look through them again. In fact, look through them at least once a day and picture yourself in that shape, having achieved your weight loss goals, and visualize how your life will be different then... 

You know you'll feel better then, feel better about yourself, have more confidence and have more energy on a daily basis. It's worth putting in the effort to keep a motivated mind working for you through all of this, and letting it guide you to successful weight loss. You deserve to be happier, healthier and more energetic - and your motivated mind is the key! 

Article Source: http://EzineArticles.com/8630308

Yoga is an ancient practice followed and practiced by many around the globe. It has benefited everyone who has regularly practiced the age-old form of exercise. In today’s fast paced age, people look up to yoga as a perfect exercise for a healthy body and stress-free life.

Practicing yoga on a daily basis has certainly helped many people in reducing and gaining weight. People often blame their genes for being overweight or underweight. But that is not the case every time. It’s not always the genetic makeup that is responsible for weight gain. Our lifestyle and eating habits also play a negative role in weight gain. There is a lot more you can do to reduce weight naturally. Power yoga is a healthy and effective weight loss option. Yoga for weight loss for women is a popular choice these days!

Yoga can be the best and simple option for weight loss as it does not have any side effects. It is a slow process and has long lasting effects. If you want to lose weight in the natural way, always remember 3 D’s: Discipline, Determination & Dedication. And yoga of course!

There are various yoga asanas for weight loss. These include back-bending exercises, standing asanas, sitting asanas and much more.

Yoga For Weight Loss – Top 27 Asanas:

1. Setu Bandh (Bridge Pose):

For doing this, you have to lie down on your back and bend your knees in such a way that your feet rests on the floor. Now the distance between your feet & buttocks should be the same as your hands. Now, try to lift your body in the upward direction. Try doing this 5-10 times & then release. This asana gives a good massage to your thighs & lower back.

2. Bhekasana:

Lie on your belly and reach back to grab your feet as in bow pose. Now through inhalation, lift up your chest and squeeze the shoulders towards each other. Fold your feet towards the hip region and let your hands hold the toes. Hold this pose for 5 breaths and then gradually release.

3. Dhanurasana:

This is also known as Bow pose. All you have to do here is to lie down on the floor with your belly touching the ground. Keep your hands besides your chest. Now take a deep breath and lift your legs & thighs up. At the same time, you have to try to catch your legs with your hands. Remain in this position for 30 seconds & release

4. Shalbasana:

Lie on your belly with your hands resting below your thighs while forehead and chin are resting on the floor. Now try to raise your left leg up to 10 inches. Keep your leg straight. Do not bend your knees. After that, try doing the same with your right leg too. At the final stage, do this with both your legs.

5. Chakki Chalan (Grinding Pose):

This is again a very effective exercise & asana for reducing belly fat. For this, you have to sit in a comfortable position & spread your legs straight in front of you. Both your legs should touch each other. Do not bend your knees. After that join your hands & move it in circular motion over your legs. This gives a good massage & stretch to your stomach, hands & legs. Do it 10 times in clockwise position & 10 times in anti-clockwise position. Release slowly.

6. Nauka Chalan (Boat Pose):

For this, you have to sit down in a straight yet comfortable position. Spread your legs straight in front of you. Your legs need to be joined to each other. Do not bend your knees. Place your hands besides your body. Now try to move your hands forward & backward. Also, move your body in the same manner as you move your hands. They should move as if you are riding a boat. Do it 10 times in clockwise position & 10 times in anti-clockwise position. Release.

7. Pavanmuktasana (Wind-releasing Pose):

Lie down on your back in straight position. Now lift up your left leg & bend it from the knee. Now, try to press your left leg towards your stomach. Try to touch your chin to your knee. For this, you will have to lift up your head a little. Try doing the same with right leg as well. Once you successfully do this, try doing the same movement with both the legs at the same time. This gives a good stretch to your stomach & helps in reducing unnecessary fats.

8. Ardha Matsyendrasana:

Sit on the floor with your legs straight out in front of you. Bend your knees, put your feet on the floor and then slide your left foot under your right leg. Lay the outside of the left leg on the floor. Step the right foot over the left leg and stand it on the floor outside your left hip. Pressing right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee. The right knee will point directly up at the ceiling. Here, you have to exhale & turn towards the inner side of your right thigh. Remain in this position for about 30 seconds & then release. Try doing this the other way too.

9. Vakrasana:

For this, you have to sit in a comfortable cross-legged position. Now, keep your right hand on your left knee. Try to twist your body in the left direction. Do not forget to keep your posture straight. Try doing this in the right direction too.

10. Bhujangasana (Cobra Pose):

In this pose, you have to position yourself into a curved pose which resembles a snake. Sleep on the ground in such a way that your forehead touches the ground. Now place your palms under your shoulders in a manner that it gets tucked close to your body. Stretch your legs in a way that the top of your feet presses down into the mat. Now inhale & slowly press your hands to stretch your arms, sending your chest upwards. This pose looks like a snake & hence it is called the cobra pose or the snake pose.

Read the whole article here : Top 27 Best Yoga Asanas For Losing Weight Quickly And Easily

Never mind ‘does my bum look big in this?’, stubborn fat around the tummy is probably the most common bodily bugbear, for both men and women. Shifting it becomes even more of a priority when you consider that, according to NHS Choices, fat collecting around your middle poses more health risks than fat that sits elsewhere: “We store spare body fat under the skin and also around the vital organs in our abdomen. Fat around the abdomen causes more health problems than, say, fat carried around the bottom or on the thighs. Having a large amount of tummy fat (when compared to having fat around the bottom or thighs) makes you more likely to develop type 2 diabetes and heart problems.”

With everything being said, there are many reasons why you may not lose the belly fat faster than your expectation, and today we will try to discuss some of them in order to help you get the required result effectively and quickly.

1. Eating too much food during the night

Your late night craving for popcorn turns into an all-out feast. You wake up the next day feeling bloated, uncomfortable and anything but lean. Could your late night eating be one of the reasons you’re not losing belly fat? Absolutely! If you are overeating at night, your body will not have #time to burn this off. So have some veggies late at night and get to #bed early to avoid overeating. Your #abs will thank you the next day with results!

2. Surrendering to the daily stress

Number one rule for conquering abdominal fat? Don’t stress (in fact, make that a rule for life). Libby explains why anxiety can thwart your weight loss efforts: “Cortisol, the stress hormone, plays a part in laying down central adipose tissue (belly fat), so if you are in a stressed state then it will be very hard to shift. Stress can come from many sources- emotional strain, conflict at work or relationship trouble. Destress by building in yoga practice and mindfulness to your daily routine.”

3. Suffering from a sleep deprivation

It’s the c-word again- Libby underlines that ‘a lack of sleep can have a negative effect on cortisol balance’. If you’re struggling to get some shut eye, get to the root of what’s causing your insomnia and learn how to help yourself nod off using expert wellbeing techniques. If you’re in the following situation, however, you’ll be in no doubt as to what’s causing your sleeplessness…

4. Not lifting weights

You are doing endless hours of cardio between the elliptical, running and biking, but your belly is still not as flat as you want it to be. Why can’t you just run off that belly? When you run, you are burning calories during your workout but once you finish, you stop burning calories. In contrast, when you lift weights, you burn calories during your workout session and you continue to burn calories up to two days later. This is because lifting causes micro tears in your muscles and your body uses calories to heal itself. So include 2-3 days of lifting in your current routine to help achieve the abs of your dreams!

5. Consuming sugary drinks

If you are consuming sports drinks, fruit drinks or sodas, you may feel the difference in the roller coaster of energy you feel and see the difference in your waistline. Switch to water with lemon, which can help you alleviate bloating and get back to your skinny jeans in no time!

If you’re diet and fitness regimes are shipshape, but you're still not losing any weight, it may be a good idea to seek medical advice. Hormonal disruption can affect fat distribution, so consulting a hormone expert, but book an appointment with your GP first for a general health check.

Losing weight is not only about hard work. It is a smart thing which has to be approached with an open mind. Most women are trying to lose weight in this period time, which leads them to commit a lot of mistakes. As a matter of fact, this article is about the most common mistakes that must be avoided for a better results. Keep reading to discover by yourself how to add more effectiveness to your losing weight journey.

5 Weight Loss Mistakes to Avoid Absolutely

1. Ignoring Weight

Women who are getting started on an exercise program often think they should stick with just cardio. This is absolutely wrong. Weight training will increase tremendously your chances to lose weight. In addition, weightlifting will shape your body and make it stronger.

2. Using diet soda

Thinking that Diet Soda is healthier and will help you lose weight is absolutely wrong ! a new study shows that overweight and obese dieters who went for diet beverages ended up consuming the same amount of daily calories as full-sugar drinkers anyway. When you drink a sugary beverage, your liver get a sugar rush, and it finds no other option but to transform the extra sugar intake to fats.

3. Not having enought rest

A natural sleep/wake cycle is a must. The need of sleep is individualistic, some need 10 hours, others need 5 hours, whatever it is, take the amount of sleep you need for a better daily performance.

4. Not enough food for breakfast

"Most juice raises blood sugar, so your body produces more insulin. You'll get hungry and overeat later," says Louis Aronne, MD. Get in protein and fiber, such as eggs and whole-grain toast.

If you think that you can lose weight by not giving much importance to your breakfast, you are absolutely wrong. Breakfast is the most important meal of the day. Running out each morning without the proper nutrients will only worsen your situation, because a recent study showed, A protein-filled breakfast could help curb your cravings later in the day.

5. Doing the same routine

"You can't perform the same exercises over and over and expect the same benefits," Stoler says. To get better results, follow the FIT principle: Vary the frequency, intensity or time.

So what about you? tell us your story. What are the reasons that prevent you from losing weight? we would love to hear from you.

There seems that there’s no time in a day to count calories, pack a healthy lunch every day, or pay close enough attention to everything I am eating on a daily basis. I felt like I was the “Weekend Dieter.” Dieting only when I had the extra time to allow preparing such healthy and nutritious meals. I was never really much over weight, but I always held that little extra body fat around my middle (waist) and backside. I would consider ten to fifteen by my doctor’s figures, which was always where I stayed. Never gaining more than that, but also not losing more than three or four pounds at any time, and keeping it off was really the difficult part. I have tried many, and I mean many, many diets on the market: South Beach, Atkins, Weigh Watchers, and even Jenny Craig. I will admit Atkins to be the easiest to follow, but I did lose a bit more when I was on Jenny’s diet. They all have so many requirements to keep up with, counting calories, buying specialty mail order foods, etc. These all just seem to be so non-friendly to the typical working mom!

As a matter of fact I decided that some change is required. I start looking for the best ways to stay in shape even when we are busy and have no time. Here is my tips and advises:

1. Schedule your workouts

When I worked in an office, I used daily planner that kept me organized with all aspects of my life—from projects and school deadlines to grocery lists and social events. I wrote down everything, including my workouts. On Sunday afternoons I'd spend some time scheduling my workouts for the week, just like I would with other obligations.

2. Take Advantage of Every Opportunity to Be Active

You may be surprised by how much of your day is spent on inactivity. Rather than whipping out your phone to play games or an eReader to keep you company while the kids are at soccer practice, take the opportunity to go for a walk. Park farther from the door when you shop, and opt for the stairs rather than waiting for the elevator. Remember, every bit of exercise will add up!

3. Remove Temptation at Home

Even if you have a houseful of sugar-addicted children, there’s no real reason why you have to keep tempting, unhealthy food items in the house. Toss out the empty calories and fill their space with less fattening fare. Getting your kids in on the act may cause a few protests at first, but it will also help them form the foundation for better eating habits as they reach adulthood.

4. Become a morning exerciser

Late meetings, evening events, happy hour with colleagues—so many things got in the way of my evening workouts, so I became a morning exerciser. Working out first thing in the morning guaranteed that I fit it in before my day got carried away and excuses popped up.

5. Keep healthy breakfast foods at work

I would keep a number of non-perishable, healthy breakfast options in my work desk. Many mornings, I'd bring a piece of fresh fruit from home (often a banana) and used hot water to make instant oatmeal. I kept various ingredients to mix in like dried fruit, sunflower seeds, nuts, and a jar of peanut butter in my desk, so I never had to think twice about planning my breakfast. When I got sick of eating oatmeal, I'd bring a different kind of fruit or a container of yogurt and mix in the same ingredients.

6. Stick to Water for Hydration

Sodas, energy drinks and coffee all have their appeal, but they may also be filled with artificial sweeteners, chemical additives and loads of empty calories. The next time you start feeling a bit dry, reach for a glass of water instead.

7. Keep a Journal

It’s easy to say that you don’t have time for a journal, but it can be as simple as a quick email sent to yourself each day detailing what you ate and how much physically active time you had each day. Writing down everything you eat forces you to be honest about your habits, and can be a very powerful motivator.

Whatever you do, remember not to be too hard on yourself. Getting discouraged when you don’t feel like you’re losing enough weight is easy, but it’s important to keep the old adage about Rome being built in a day in mind. Your progress won’t happen overnight. In fact, it may be quite gradual. Still any results are better than no results, and you won’t obtain them if you don’t persevere.