Small Changes in Habits Can Burn Calories

Small Changes in Habits Can Burn Calories

If you make few changes in your habits you can embrace to start revving your metabolism right away. You may have heard stories about people who have lost dozens of pounds simply switching to diet soda or walking a few minutes each day. These are all small habits that contribute to a big difference and increase your metabolism over time. You will make weight loss quicker and easier by increasing your metabolic rate and burning more calories.

1) Keep Moving

people burn about one-third less calories per day. By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories. The trick is to keep moving throughout your day. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning extra calories:

Tap your feet
Swing your legs
Stand up and stretch
Move your head from side to side
Change position
Wriggle and fidget
Pace up and down
Use the restroom upstairs
Park in the furthest corner of the parking lot
Stand up when you’re on the phone and step from side to side
Clench and release your muscles
Walking everyday is important.

(2) Small Meals

Research suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy.

(3) Drink Cold Water

Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages. And overall being well hydrated will help your body’s metabolic processes burn quicker.

(4) Eat Fat

If you want feel good and keep the fat off you need to first put it in. Fat not only tastes good our bodies need it to work efficiently. By consuming several servings of ‘healthy’ fats every day you will actually increase your calorie burning potential. Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, tuna, nuts and seeds into your diet daily.

(5) Exercise With Weights

Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest and so it helps to increase fat-burning enzymes in your body.

(6) Spice up

Eating hot spices might speed up your metabolism. Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi.

(7) Eat More Protein

Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process. Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time and this can help you to not overeat later in the day. Eat a portion of protein at every meal and as part of your snacks and you will increase the total number of calories you burn each day.

If you make small changes as indicated above you will be amazed how that will make you healthy and energetic as well as fit for life.

Eating healthy diet and exercise is very important to stay healthy and fit. 7Minutesworkout is a great program.

Click the link below to join 7minuteworkout
 http://7minutesworkout.com/info

Visit my blog for more tips at http://7minutesworkout.com/info

Your Health is a valuable asset so protect it.

Vj Shah

Did You Know? Eating Tomato’s Will Help You To Lower Your Blood Pressure

Do You like Tomatoes?, Tomatoes contain powerful antioxidant called lycopene, which can significantly lower your blood pressure.

A recent double-blind study conducted in Israel has confirmed what hearth-healthy Italians have enjoyed for centuries – tomatoes to lower blood pressure and the risk of heart disease.

The Israeli study was led up by Dr. Esther Paran, head of the hypertension division of Soroka Medical Center. It involved patients who were already being treated for hypertension, but were not responding well to the medications. Dr. Paran had patients take a supplement of tomato extract. The results were a significant drop in blood pressure after just four weeks.

Tomatoes are so effective at lowering blood pressure because they contain lycopene. Other antioxidants found in tomatoes make this one super-food in the prevention of heart disease. It can even help keep LDL cholesterol from oxidizing which makes it stick to the arteries and narrow the passage way causing blood pressure to increase.

Ffour whole tomatoes each dayis the recommended amount for having a positive impact on blood pressure.

1. Make Chili with fresh tomatoes. Add some high protein kidney beans with minced garlic and onions, and cayenne pepper and you have a heart-healthy main course and a full day’s allowance of tomato.

2. Since using olive oil with the tomatoes enhances the curative quality, make your pasta sauce red with tomatoes and olive oil to sauté the garlic and onion. Tomato paste used in making sauce contains more than 10 times the nutrients of a single tomato.

3. Have a fresh salad as a side dish to either of these entrees and cut one whole tomato on top. You’ll get one-quarter of you tomato intake right there.

4. Drink tomato juice. It is better to make your own fresh juice so that you can control the sodium. Store bought juices can be high in sugar and sodium-based preservatives. If you have a juicer, you can make some incredible veggie juices to suit your own tastes by adding carrots, celery and some low-sodium seasonings.

Adding Fresh tomatoes to your diet can reduce systolic blood pressure by 10 points and diastolic pressure by 4 points as was evident in the Israel study. Whatever way you slice it, tomatoes will keep strengthen your immune system and lower blood pressure.

Vj Shah

http://7minutesworkout.com

How Small Changes in Habits Can Burn Calories and Keep You Fit for Life

You may have heard stories about people who have lost dozens of pounds simply switching to diet soda or walking a few minutes each day. However Diet Soda is not a good idea but switch to a plain water. These are all small habits that contribute to a big difference and increase your metabolism over time. You will make weight loss quicker and easier by increasing your metabolic rate and burning more calories.

Get Moving More

By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories. The trick is to keep moving throughout your day. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here’s some ideas for burning extra calories:

Tap your feet
Swing your legs
Stand up and stretch
Move your head from side to side
Change position
Wriggle and fidget
Pace up and down
Use the restroom upstairs
Park in the furthest corner of the parking lot
Stand up when you’re on the phone and step from side to side
Clench and release your muscles

Eat Little and Often

Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger, less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy.

Eat Fat

If you want feel good and keep the fat off you need to first put it in. Fat not only tastes good our bodies need it to work efficiently. By consuming several servings of ‘healthy’ fats every day you will actually increase your calorie burning potential. Try incorporating fats like Flaxseed oil, hempseed oil, olive oil, avocados, salmon, albacore tuna, nuts and seeds into your diet daily.

Drink Cold Water

Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages. And overall being well hydrated will help your body’s metabolic processes burn quicker.

Exercise With Weights

Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue. And muscle tissue is metabolically active, so it requires calories even when at rest and so it helps to increase fat-burning enzymes in your body.

Spice up

Eating hot spices might speed up your metabolism. Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne, crushed red pepper or wasabi.

Eat More Protein

Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example, 100 calories of protein may take up to 30 calories to process. Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time and this can help you to not overeat later in the day. Eat a portion of protein at every meal and as part of your snacks and you will increase the total number of calories you burn each day.

After all you should get in to the habit of doing exercise and eating healthy food. 7Minuteworkout is a great program that is helping me to stay fit. I also eat healthy diet with less fat and more fruits, vegetables and nuts. I recommend 7minuteworkout. To get more information about 7minuteworkout click the link below.

http://7minutesworkout.com/info

Be Healthy, Be Fit and Be Happy.

Vj Shah
http://7minutesworkout.com

Stay Away From Diet Gimmicks and Form A Habit of Healthy Eating

Hey Did You Hear About This New Diet?………………

Now a days new diet with fancy names comes every time in market, people jump and try all kind of diets without understanding that this is just marketing techniques to sell you products that do not work. Majority of these diets are just a gimmick and it has became fame and diet craze becoming table topics telling friends and family about new diet they just found and it will help them in loosing weight and becoming healthy.

People jump on the “band wagon” of healthy eating when they read books or view websites that talk about nutrition. While many of these books and websites tell you what you should eat in-order to be healthy, they fail to teach you how to make healthy eating a habit. Thus in a short period of time when temptations come, people fall right back into their old unhealthy eating habits.

You will never be healthy, eating healthy foods occasionally. You have to make healthy eating a habit if you want to obtain nutritional health.

What is a Habit? According to Webster’s dictionary a habit is “a behavior pattern acquired by frequent repetition or physiologic exposure that shows itself in regularity or increased facility of performance.”

Can you see that if we simply apply this principle to healthy eating we will be on our way to vibrant health?

Bad Eating Habits:

Bad eating habits do not develop overnight. For most people these habits began forming when they were kids. Thus one reason why many adults have a hard time breaking their bad eating habits is because these habits have been a part of their lifestyle for many years.

Why Do We Eat Food?

There are two main reasons why we eat food. One is to supply fuel for our body. The other reason is for pleasure. Unfortunately some of the foods that gives us pleasure are unhealthy.

Most people make their food selections based on what they see, smell or taste. Look at these three sentences: That pie sure looks good! That pie sure smells good! That pie sure taste good!

Notice that all three statements involve food and pleasure. However the food that is producing the pleasure (in this situation the pie) may or may not be good for you from a nutritional standpoint. That is why we need to be wise in our food selections and not simply leave it up to our sense of sight, taste or smell.

Eating Healthy Can Be Enjoyable:

Some people think of eating healthy as being boring and tasteless. I think that one reason they feel this way is because most of the commercial ads we see promote foods high in calories, fat, or sugar and only a small percentage of food advertising is done for fruits, vegetables, grains and beans. Thus if there was more nutritional education, more and more people would find eating healthy to be pleasurable and tasty.

How Healthy Eating Habits Can Change Your Life:

Today I can honestly say that I am in excellent health. I feel great, I sleep great, people tell me that I do not look my age, I maintain a healthy weight & healthy lifestyle.

It is great to be in good health. However I do not believe that I am healthy because of chance. I strongly believe that one main reason that I am healthy is because I take personal responsibility for my health. Making healthy eating a habit is a great part of this responsibility.

Our physical bodies have laws that are governed by proper nutrition. If we violate these laws by consistently eating unhealthy foods, we are going to get sick.

Exercise and Healthy Diet is Important for our Health and Fitness. I do 7minutesworkout 3 days a week and walk 7 eat healthy diet to keep me healthy.

7Minuteworkout is a great fitness program developed by Joel Therien and Chris Reid. Click the link below to find out about this program and join Today. It is inexpensive and you can even earn income showing other people importance of becoming healthy & Fit.

http://7minutesworkout.com/info

Be Happy, Healthy & Fit for Life!

Vj Shah

Know All About Your Muscles & How To Get Muscle To Grow

Do you exercise regularly? Exercising hard and wondering why your muscles stopped growing after a few months of training even though you are training very hard?

Here are 7 reasons why your muscles stopped growing and how to get your muscle to grow again.

• You are training too hard – Every time when you train your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week.

• You are training too long – Keep your workout intense but do not workout more than your body can withstand each time. After intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells.

• You are sleeping too little – You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep at least 7-8 hours a day and watch those muscles growing fast.

• You are abusing alcohol – Alcohol is known to break down muscle mass plus many other body destruction ability.

• You do not change your workout routine – You must change your workout routine every other weeks. Your muscles adapt to your routine and stops growing.

• You do not progressively overload your muscles – You must try to increase your reps or weight every time you next train a particular muscle group. Otherwise, there is no reason for your muscles to grow.

• You do not eat sufficient protein – If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal diet, do supplement with protein shakes.

There you are, the 7 reasons why your muscles stopped growing even though you are training hard. There are many more methods on how to grow your muscles bigger but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner.

If you want to know more about exercise and fitness then join
7minuteworkout. Tofindout more click the link below.

http://7minutesworkout.com/info

Be Healthy, Be happy & Be Fit for Life!

Vj Shah

Secret of Staying Young in 2014 & Beyond

2014 is Still Young. Only few days young and in 365 days again it will be  old and will change its  
number again and will be new year again.

It will be always new and  young again.

Do you know the secret of staying Young? 

The secret of the youth has been searched since long time ago. 

Many researchers have done some experiments to find ways to slow down 
the aging process. 

There are some techniques which have been implemented, but the most  
important things for us to do are being consistent in implementing healthylifestyle and eating habits.

We can’t stop the natural change, but we can still look younger 
if we want to work hard to slow down the aging process.

Therefore, I’m going to help you with 10 easy steps to make you look younger:

Detox – It’s important to start detoxification, getting rid of toxin from ourbody. 
Our body metabolism has done that process, but in everyday life we are exposed
to so many chemical  hazards from air, food and environment. 
Fasting or just consuming fruits and vegetables are ways to detoxify our body.

Sleep – Having enough sleep at least 6-8 hours a day will make our skin healthier. 
Having a good sleep is also important because growth hormone is working during that time. 
It renews the old cell of our body, include the skin cell. Our skin will look fresh and young if 
we have enough sleep. 

Food – Eating healthy food everyday will make our body fit, slim and also look younger. 
Try to eat more fish instead of red meat. Fiber food, vegetables, fruits. 
Drink less coffee and other caffeine beverages. 

Exercise – Through routine exercise, we will feel happier, energetic, and confident. 
It also increases our bone density and muscle which can make our body look 15-20 years younger. 
Beside aerobic, walking, and swimming, goes also to the gym to do lifting exercise. 

Relax – By trying to be relaxed, our face will look younger. 
If we can manage our stress and feel at peace, our face will look younger and attractive.

Be Positive – A positive mind and affirmation we said can bring positive life to us. 
Negative thought tend to bring failure and make us look older and unattractive. 
Meditation is one way to make positive thoughts.

Medical Check-up - Just like a car, our body also needs attention and care so it can work well everyday. 
Having routine medical checkups during our healthy time is important to recognize diseases as soon as possible. 

Active Life – Always try to be active during your life. 

Social Life – Happy social life can increases our spirit, bring peaceful mind, and make us feel and look younger. 
Communication with our friends, family, neighbors, colleagues, and others can bring happiness to us.

Performance - Start to look at our performance. Is our body weight ideal for us? 
If not, try to fix that to the best ideal weight. Also look to the skin, hair, nail and teeth. 
Those are important as they will show our age. 
Looks good and feels good will increase our performance.

I eat healthy food, exercise daily and follow 7minutewokout. 7Minuteworkout is a great 
program developed by Joel Therien.

I call Joel Therien a James Bond “JT Bond” of fitness industry.

 
Click the link below to join 7minuteworkout or get more information about 7minuesworkout.

 >>http://7minutesworkout.com/info

Look Younger, Feel Younger , Think Younger and Act Younger.

Vj Shah

Maintaining The Weight Loss For An Extended Period Of Time

Losing weight and maintaining the weight loss for an extended period of time requires discipline and some simple lifestyle adjustments. As long as you exercise, eat food in moderation , you should be able to lose weight and keep it off without much shock and interruption to your daily life.

Not surprisingly, losing weight does not have to require extended trips to the gym or engagement in some fad diet. Here are there steps to a healthier day that can help you slim down on weight without slimming down on your free time.

Exercise Daily

Daily exercise can make a difference in your body shape and in the way your body processes calories. When you exercise, you work your heart, mind and body. You are building your muscle mass, which in turn will increase the effectiveness of your metabolism.

Additionally, you encourage your heart to pump blood throughout your body more effectively, which means that you will have healthier blood and a reduced risk of heart disease. You reduce fatty deposits, which in turn helps reduce your risk of many health problems, such as diabetes. You also increase the number of endorphins that flow through your body, which means that you will note an increase in your positive attitude.

It does not require a large amount of time exercising to receive all of the above benefit. You simply need to workout regularly. Working out means taking a two-mile walk at a fast pace, throwing a Frisbee or riding a bicycle. Whatever the workout is, keep in mind that it should elevate your heart above it standing heart rate and it should make you breathe slightly heavier than normal. It is also good if you can break a sweat or feel your muscles challenged. I walk in my yard and even walk in my house. Go to beach and walk on sand that keeps me healthy and inspired.

Eat Food in Moderation

When you are trying to lose weight or sustain lost weight, it is vital that you allow yourself to eat all foods, but eat the unhealthy ones in moderation. The primary reason for many diets to fail is that people reduce the foods that they allow themselves to eat so drastically that they feel anxious after awhile eating the same things time and time again. When you allow yourself to give into simple cravings, you are rewarding your body and making it less tempted to crave larger portions of the bad foods.

You should also eat small portions of every food, regardless of its nutritional content. Eating smaller portions will help your stomach adjust to consuming less food. You can also drink water to help you feel full. American’s especially have a habit of eating more than one portion of food per meal – so be aware of your food portions!

Have a Buddy System for  Support

Studies prove that having a Buddy help you work out increases your chances of maintaining a diet, exercise routine, or long-term weight loss. Buddies are fabulous motivators. They will keep you attuned to your habits and help you feel accountable throughout the day. If you must, enlist the help of a partner to be an appointed weight loss guardian. He or she will be tasked with ensuring that you stick to your weight loss goals by encouraging you to report your progress several times a week.

I joined 7minuteworkout and is really keeping me in check with support from other fitness conscious people and the videos are great that teach simple exercises & how to live healthy lifestyle. To find out more click the link below or sign up for 7minuteworkout from link below.

http://7minutesworkout.com/info

You can always visit my site at http://7minutesworkout.com

 Be Healthy, Happy & Fit for Life

 Vj Shah

 

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