Yoga for Older Women

Beginning yoga poses for seniors and older women over 60. Easy asanas older adults can practice to improve balance, well-being, and fitness.

Yoga is becoming increasingly popular among older women and seniors…and it’s fantastic!

Whether you’ve just hit 50 or 60 years old, it’s never too late to join a yoga class. When it comes to getting a good yoga workout, age is just a number.

Here at Health Shales, we believe that our yoga for older women is the perfect exercise routine for seniors.

Here are four reasons women over 60 should consider beginning their yoga journey today:

Reason #1 Healthy Aging
Yoga for seniors can help to reduce stress the risk of heart disease and dementia. Better sleep is often associated with regular yoga practice, as well as increasing your mood and overall fitness levels.

Reason #2 Strengthen Muscles and Bones
Strengthen muscles and improve bone density with yoga. This can help combat osteoporosis and osteoarthritis – common health issues among older adults.

Reason #3 Relieve Tension
As you get older, chronic conditions and body tension can become severe. Yoga practice can dramatically reduce body aches, joint pain, and chronic pain, leaving you feeling stress-free.

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What type of yoga is best for seniors?

Restorative yoga, hatha yoga, and chair yoga exercises are great for older adults. With this combination of slow-flow yoga asanas, you can go at your own pace. Each pose is held longer than traditional yoga classes.

It’s essential to find the correct yoga sequence, which can help to relax the body, reduce stress, and improve body functions. And, this can differ from person to person.

If you’re starting your yoga journey, I suggest purchasing a yoga mat and practicing yoga at home using the gentle yoga poses below.

Related: How Often Should You Do Yoga to See Results?

Yoga Poses for Older Women

Here are the best 12 yoga poses for older women:

1. Seated Forward Bend Pose

This yoga pose stretches the hamstrings and the spine, and it also aids in relieving back pain.

Instructions:

1. Sit on a folded blanket with your legs straight in front of you. Straighten up your spine and hands as in staff pose.
2. Inhale as you extend your arms up overhead, keeping your spine straight.
3. Exhale as you hinge forward from the hips, bending forward over your legs. Lengthen your spine by ensuring your torso rests on your thighs.
4. Let your hands hold on to anything your flexibility allows—your feet, shins. Or you can wrap a strap around your feet and hold it instead.
5. Lengthen the front torso with each inhalation and deepen your forward fold as you exhale. Hold the pose for up to 3 to 5 minutes.
6. To release the pose, inhale as you slowly lift your torso back to an upright position.

2. Warrior I Pose

This yoga pose strengthens your shoulders, back, and legs and opens up your hips and chest.

Instructions:

1. Standing, step your feet forward about four ft. wide apart. Your toes should point to the top of the mat.
2. With your left leg straight behind you, pivot your left heel at 45 degrees.
3. Press your weight through your left leg and bend your right knee at 90 degrees angle.
4. Then, raise your hands and keep them between your head.
5. Squeeze your shoulders blades firmly. Slant your head back and tilt your gaze upwards.
6. Hold the pose for at least 1 minute.

3. Warrior II Pose

The warrior ii pose is great for stretching your hips, groins, and shoulders. Improve your balance and stability.

Instructions:

1. Begin with your feet at least 3-4 ft. apart.
2. Turn your feet so that the toes face the top of the mat
3. Have your right foot facing forward and your left foot inwards at 45 degrees.
4. Stretch out your arms on the sides at shoulders height.
5. Bend your right knee as you exhale. Ensure your knee and ankle form a straight line.
6. Draw in your stomach and push your pelvis down. Hold the pose.
7. To release the pose, breathe deeply in as you come up and exhale and rest your arms.

4. Tree Pose

Tree pose enhances balance.

Instructions:

1. Start with both feet together.
2. Gently lift your left foot off the floor. Keep your right foot in line, and don’t bend the knee.
3. Then bend your left knee and rest your left foot on the right thigh.
4. To maintain balance, focus your gaze on a focal point—something stationary.
5. Hold the pose while breathing deeply.

5. Cobra Pose

This pose strengthens the spine and firms the gluteus.

Instructions:

1. Lie on your stomach, with your toes straight back
2. Place your palms on the ground to help you lift your chest off the floor. Keep your ribs low on the floor.
3. Firm your shoulders into your upper back and roll up the collarbone.
4. Keep your gaze on the floor and hold the pose.

6. Triangle Pose

The triangle pose stretches the legs, ankle joints, hips, and hamstrings, strengthening the back, ankles, and knees. Relieves stress and low back pain.

Instructions:

1. Stand straight with your feet wide apart (3 to 4 ft. apart)
2. Turn your right foot out at an angle of 90 degrees and your left foot about 15 degrees.
3. Inhale as you raise your arms on your sides to form a T-shape.
4. Keep your left toes facing forward and balance your weight equally on both feet.
5. Exhaling, bend your body to the right and bring your right hand down towards the floor. Your left hand should come up in the air, straightened.
6. Let your right armrest on your ankle or shin or the floor.
7. Keep your gaze on the left palm.
8. Straighten your legs and lengthen your arms.
9. Engage your core while deep breathing. Relax your body with each exhalation.
10. To release the pose, come up, bring your arms down to your sides, and straighten your feet

7. Bound Angle Pose

A great asana for opening up the hips and achieving a full stretch for the inner thighs.

Instructions:

1. Begin in a seated position.
2. Bring your heels towards your pelvis, placing the soles of your feet together.
3. Interlace your fingers around your toes.
4. Inhale as you press your hips down and extend out the crown of your head.
5. Drop your back and shoulders down. Press your chest towards the front.
6. Press down your knees onto the floor to open up the hips. Maintain a flat back.
7. Gently exhale as you pull your body forward.
8. Hold the pose for 3-5 minutes

8. Downward Facing Dog Pose

This pose stretches the hamstrings and the back. It also strengthens the shoulder as well.

Instructions:

1. Begin in an all-fours position.
2. Exhale as you press your hips up and back. Lengthen and straighten your spine by lifting through the tailbone.
3. Press your heels onto the floor with your feet hip-width apart and toes are facing forward.
4. Bring your gaze towards your feet and hold for a few breaths.
5. To release, bend your knees to come back to the table position.

9. Supported Bridge Pose

This pose can stretch your neck and shoulders as well as improve your digestion. This will also promote deep relaxation.

Instructions:

1. Start by lying on your back with your knees bent and hip-width apart.
2. Press your shoulder blades and elbow down into the floor and lift your chest.
3. Using your quads and glutes muscles, gently lift your bottom off the ground.
4. Interlace your fingers underneath with your elbows straightened. Draw your shoulder blades deeper into your upper back.
5. Take breaths as you hold the pose.
6. To release the pose, straighten out your fingers and gently lower your torso back to the floor.

10. Child’s Pose

A gentle yoga pose to stretch your spine, thighs, hips, and ankles. The child’s pose is known to reduce stress, anxiety, and fatigue.

Instructions:

1. Begin by kneeling on the floor with your toes together. Ensure our knees are hip-width apart.
2. Have your palms rest on the top of your thighs.
3. Exhaling, lower the torso between your knees and extend your arms forward. Your palms should face down.
4. Hold the pose for a few minutes.

11. Mountain Pose

Improve posture and reduce back pain with this standing yoga pose.

Instructions:

1. Stand with the feet hip-distance apart.
2. Roll your shoulders down and away from your ears. 
3. Allow your arms to hang naturally while keeping your palms facing forward.
4. Stand tall and keep your gaze straight. Imagine the crown of your head is connected to the ceiling by a string
5. Take your time with this pose and breathe deeply throughout.

12. Cat Pose / Cow Pose

A great pose to improve focus, core strength, and the mind-body connection.

Instructions:

1. Begin this yoga pose on your hands and knees.
2. Ensure your body is correctly aligned, keep your wrists under your shoulders and your feet tucked under your hips.
3. Draw in your navel to keep your abdominal muscles engaged.
4. For the cat pose, tilt hips forward while keeping knees on the ground; causing your spine to naturally round.
5. Move into the cow pose by tilting the pelvis back so your tailbone sticks up in the air slightly.
6. With each movement, choose your own pace and breathe deeply.

You’re ready to practice yoga…

Regular yoga for older women and seniors has incredible benefits, including improving balance reducing stress and body aches. Practice this beginning yoga for seniors at least three times a week for the best results.

Weight Loss Tips for Morbidly

Discover how to lose weight quickly & safely when you’re morbidly obese.

If you’re morbidly obese, losing weight means reduced risks of heart diseases, stroke, and high blood pressure. It will also improve your emotional well-being and your social life.

I’ve laid down 11 weight-loss tips that will help you lose 100 lbs or more.

1. Seek medical advice from your doctor

Before starting any weight loss program, it’s advisable to consult your doctor first. He/she may recommend medication or a diet that may work for you.

Your doctor may also provide you with the safest level of physical activity that you should embark on, given your health, as some exercise can worsen some health conditions.

2. Understand progress will take time

Losing weight takes time, especially if you’re morbidly obese. And even with exercising and dieting, you may realize you are losing a few pounds per week against your expectations.

“Losing weight slowly, but maintaining that weight loss is better than losing and regaining it due to eating and exercise habits you can’t maintain,” Dr. Elizabeth A. Lowden says.

As long you’re committed and consistent with your weight-loss plan, how fast you lose weight should not worry you.

3. Find a support network

A weight-loss support group may be what you need to keep motivated. They help a lot in keeping you on track and encouraged.

Here, you can share your achievements, failures, or frustration without being judged. And by listening to other people’s experiences, you’re able to know how you’ll go about challenges.

4. Start moving more

Body movements, no matter how small they’re, can help in weight loss. It turns out you can lose 350 calories per day while fidgeting.

Do small movements now and then. You can run up in your place or do star jumps during commercial breaks while watching your favorite TV shows. You can also take a walk instead of taking your car while running errands, which are less than a mile away.

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• 5 Yoga Poses to Reduce Belly Fat (Weight Loss Asanas)

5. Plan a new healthy lifestyle, not a crash diet

Since you want to lose weight rapidly, crash diets are a no-no. They may help in losing weight fast, but the results are short-lived.  

Crash diets slow your body’s metabolism and may thus cause weight to regain. They are also said to harm your heart, cause cardiac stress and dehydration.

Instead, plan a healthy lifestyle. It should include healthy diets that meet your caloric needs, be active and reduce alcohol and sugar intake.

6. Don’t cut your calories too much

It would be best if you didn’t cut too many calories as you may get too hungry. This could make you grab something unhealthy that could hinder weight loss.

Again, it may be hard to meet your nutrient needs. Caloric needs depend on how much you weigh. A morbidly obese person has higher caloric needs, which should be met for your wellbeing.

According to Dr. Eckel, “Reduce calories by 500 calories per day to lose about one pound a week, or cut 1,000 calories a day to lose about two pounds a week.”

7. Swap unhealthy snacks with delicious healthy snacks

Avoid processed snacks. They usually have added/hidden sugars, which are linked to heart diseases, weight gain, and diabetes.

Instead, go for low-fat and low-calorie snacks such as mixed nuts, edamame, dark chocolate, kale chips, and a whey protein shake.

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8. Get more sleep

Having quality sleep is important for weight loss. Recent studies have shown that poor sleep is a risk factor for weight gain. It affects hormones that control hunger leading to increased appetite and hunger.

It would help if you also got checked for sleep apnea. It’s a sleep disorder that mainly affects people with obesity and interferes with breathing while you’re asleep.

9. Drink a lot more water

Water is a natural appetite suppressant. It may limit unnecessary eating between meals.

It’s also a detoxifier that improves your energy levels, improves digestive health, and aids in weight loss.

Related Post: Reveal our fat burning drinks that are essential for weight loss.

10. Consider Weight-Loss Surgery

If you’ve tried out all the means to lose weight in vain, you may want to consider weight-loss surgery.

Studies have proven weight loss surgery or bariatric surgery as an effective way to reduce body mass index. It has also been used to treat type 2 diabetes.

11. Be realistic with your goal setting

Realistic goals are more rewarding and encouraging to meet. This enables you to lose weight, as you have the motivation to do so.

A study linked having realistic weight-loss goals to long-term weight loss. Goals that are above your capability will you with frustrations and failures. You might even slack off, which is not an option here.

Summary

As we said earlier, being morbidly obese poses many health risks from cardiovascular diseases, sleep apnea to diabetes. Losing these extra pounds is the best thing you can do for your health. Follow the above tips and always be consistent with your weight-loss plan.

Discover 11 expert tips to lose weight for women 40 years old and over.

Losing weight after 40 can be so frustrating. Around this age, your body has hormonal fluctuations that could increase fat storage. Your metabolic rate is also slow as a result of reduced muscle mass.

You may even realize that some of the weight loss techniques don’t work as they used to. But worry not! These expert-vetted fat loss tips will help you achieve your goals.

1. Eating breakfast is important

Several studies have sought the connection between skipping breakfast and weight loss. This particular research from Mayo Clinic found that people who tend to eat breakfast, burn more calories and weigh less.

Sharon Collison, a registered dietitian, advises on eating breakfast, “People who consume breakfast regularly often have increased physical activity. They have better dietary profiles and a lower intake of snacks”

She also says that a healthy breakfast should contain healthy fats, proteins, whole grains and fruits or vegetables. These will keep you satiated and will limit unnecessary snacking later.

2. You shouldn’t eat before bed (at least 3 hours before you sleep)

This usually depends on what you’re eating. Foods that are high in carbs or junk foods are calorie-dense. They end up building up in your body. Some of them take long to digest and are stored as fat.

Kelly Allison, a director of the Center for Weight and Eating Disorders, says that your metabolic rate slows down when you fall asleep. This means some of the foods you had consumed before bed are left undigested and stored as fat.

There’s been research that found that nighttime eating may cause weight gain. This is because it causes a lower fat oxidation rate. It also causes a higher carbohydrate oxidation rate which increases hunger.

3. Hydration matters

Being well hydrated allows your body to burn more calories by boosting metabolism. It’s also a natural appetite suppressant that keeps your cravings in check.

Water reduces calorie intake, as this particular study confirms. The study noted that water consumers have a much healthier dietary pattern.

Water also reduces fatigue and thereby prolonging your work-out time.
Sipping ice-cold water can also help you manage hot flashes that often come with menopause.

4. Keep your stress to a minimal

Stress can cause weight loss or weight gain depending on a person. This is due to the different approaches people use to deal with stress.

To some, stress can lead to increased appetite. This eventually leads to weight gain.

Chronic stress may also affect weight loss. This is due to the production of cortisol and betatrophin, stress-related hormones.

Li-Jun Yang, M.D., an assistant professor at the Department of Pathology, Immunology and Laboratory Medicine at the University of Florida says that betatrophin reduces the body’s ability to breakdown fat, linking chronic stress with weight gain.

Since stress is inevitable, these stress management techniques will help you relieve it.

5. You need your sleep

Lack of quality sleep affects weight loss. Studies have proven that being sleep-deprived increases appetite which may hinder weight loss.

The study notes that when you’re sleep-deprived Ghrelin hormones increases and Leptin reduces.

Ghrelin dictates when you should eat; it signals hunger to your brain more so when your stomach is empty. Leptin reduces hunger ratings and signals fullness to your brain.

When you have increased Ghrelin and reduced Leptin, you feel the desire the eat even when you’re not hungry. This could cause unhealthy eating habits which may affect weight loss.

Some factors like eating before bed affect sleep quality. According to Dr. Rajkumar Dasgupta,, a clinician and an assistant professor at Keck Medicine of USC, eating before bed could cause acid reflux or indigestion which may affect your sleep quality.

6. Tracking your calories helps

It’s way easier to lose weight when you track your calories as you’re able to make better food choices. You’re also able to eat foods that don’t exceed your caloric needs.

This study shows that participants who recorded what they ate lost more weight.

Here are some of the best calorie counting apps you can use.

7. Fruit and veggies are your friends

Fruits and Veggies are a must-have in your diet. They’re rich in water and fiber which are super filling. This allows you to limit food intake which in turn promotes weight loss. They also contain antioxidants that fight ageing and boost immunity.

Centers for Disease Control and Prevention has laid out a guideline on how you should consume fruits and vegetables for weight management.

8. Full-body strength exercise is effective

Perimenopause is common for women in their 40s. Estrogen levels tend to drop around this time.

A study conducted by the Women’s Health Research Institute, links reduced estrogen levels with lower metabolic rates and weight gain.

Doing full-body exercise that engages all your muscles is thus important during this period. It will prevent weight gain as well as boost your moods.

Related Posts:

• Yoga for Older Women & Seniors (12 Effective Poses)
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9. You should cleanse with detox recipes

Detox drinks can help you shed off excess weight. They aid in flushing out toxins from your body, improving digestive health.

Improved digestive health is a key factor for weight loss. As Dr. Ashutosh Gautam puts it, “In order to lose weight, one should have a good digestive health system”. By increasing digestive efficiency with a few dietary changes, one can lose weight and boost the body’s metabolism”

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10. Avoid Sugary drinks, Alcohol and Fried Foods.

Studies have linked alcohol usage to increased risks of weight gain.
Sugary drinks like sodas have a lot of calories which may cause weight gain. The same case applies to fried foods.

A study published in the National Library of Medicine proves that consumption of sweetened drinks leads to weight gain. Hence should be avoided if you want to lose weight.

11. Consume more protein in your diet

Protein Increases fullness and satiety allowing you to eat less between meals.
This study proves that increased consumption of protein leads to increased appetite. This reduces cravings that may prompt you to grab something between meals
This other study indicates that protein prevents muscle mass loss which is prevalent in your 40s.

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Summary

Although it may seem difficult to lose weight at this age, it’s not impossible. The above tips will enable you to lose weight and keep fit. And if it takes longer or you don’t see changes, don’t beat yourself up about it. Keep motivated or hire a personal trainer or even see your doctor if need be.

Losing weight doesn’t mean killing yourself with flat or bland foods. Your weight-loss journey doesn’t have to be boring. There are tasty and healthy foods you can add to your diet and still promote your goal to reduce weight.

I’ve laid down 11 tasty foods that will spice up your meals and also help you lose weight fast.

1. Salmon

Salmon is a rich source of lean protein and healthy fats. Proteins take longer to digest thus keeping you satiated. When you’re full you’ll most likely eat less between meals.

Experts recommend 2-3 servings per week. A serving of farmed salmon fillet is close to 3.5oz which has 206 calories.

In addition to proteins, salmon are rich in vitamins, iron, calcium, and phosphorous.

2. Eggs

Eggs are quick and easy to make. They’re so versatile that you can have them as a meal or a snack. Whether scrambled, baked, boiled, poached, or fried, the choice is yours.

They’re super filling thanks to their high level of protein. This makes them perfect for a weight-loss diet ensemble.

The National Library of Medicine conducted a study on two groups of obese individuals. One group ate bagels for breakfast and the other group ate eggs at least 5 days a week for a period of 8weeks. The group that ate eggs for breakfast had 65% greater weight loss as compared to the other group.

You can add these delicious and healthy egg recipes to your diet plan.

3. Veggies

Having vegetables in your meals is a fast way to lose weight. They are high in fiber, low in carbs and calories. Their fiber content lowers hunger ratings. Through this, you’re able to limit calorie intake which will, in turn, help you lose weight.

They’re flavorful and healthy especially when prepared correctly. Here are some healthy vegetable recipes you can try.

Also, check out this video for additional vegetable recipes you make for weight loss.

4. Avocados

Avocados are among the healthiest and tasty fruits you can eat to reduce weight. They’re loaded with healthy fats, fiber, folic acid, and water.

Since they have high fiber content, avocados keep you full and satiated. This limits your food intake between meals which promotes your goal to lose weight fast.

5. Protein Shakes

Protein shakes are good for weight loss and preventing weight regain. Their high level of protein suppresses appetite by keeping you satiated.

Proteins also boost metabolism enabling your body to burn more calories at a faster rate.

These recipes will help you prepare tasty and healthy protein shakes for weight loss.

6. Soaked Oats

Soaked oats are super healthy and rich in proteins and fiber. These two nutrients increase satiety and keep you full. When you’re satiated, you’re able to eat less in a day which enables you to reduce weight fast.

Soaked oats are far healthier than cooked oats. They retain most of their nutrients that are otherwise lost when cooked. These nutrients nourish your body and promote your overall health.

You can try these tasty recipes for soaked oats.

7. Raspberries

These sweet fruits are high in fiber, vitamin C, and water. Often used as a dessert, raspberries are super filling thanks to their richness in fiber and water.

These nutrients aids in weight loss, fight aging, and also reduce risks of cancer and heart diseases.

You can relish your meals with these low-calorie raspberry recipes.

8. Sweet Potatoes

These delicious yams are high in fiber and vitamins. These also provide you with energy thus prolonging your workout-time.

Whether boiled or baked, sweet potatoes contain fibers that help in weight loss. There are also rich in vitamins and minerals that are good for your health.

9. Lean Meats

Lean meats, more so from grass-fed chicken and grass-fed beef, are high in protein, healthy fats, and low in calories. These healthy fats reduce inflammation that could hinder weight loss.

Their high level of protein promotes satiety that reduces food cravings. This enables you to reduce weight.

They also contain antioxidants that protect your cells from free radicals. These free radicals pose the risk of arthritis, cancer, and heart disease.

10. Asparagus

Asparagus are tasty and easy to add to your weight-loss diet. They’re low in calories and nutrient-dense. These nutrients include Vitamins A and K, folate, fiber, and potassium.

Besides helping you lose weight, asparagus lowers the risks of depression, heart diseases, stroke, and hypertension.

11. Apples

Just like any other fruit, apples are a healthy addition to your diet plan. Their high fiber and water content make them super filling and satiating.

You can always get creative and add them to your meals. Whether in salads, smoothies, or soups, their high fiber and water content will help you shed off excess weight.

Final Thought

Nutrient-wise, these tasty foods will enable you to lose weight and relish your meals. Still, take these foods in moderation, as excessive consumption would be bad for your health.

The foods and drinks you’re consuming could be the reason you’re not losing belly fat. You may see them as healthy but their calorie and sugar content say otherwise.

As such, knowing what you should eat or avoid during this period is necessary. Here are foods you should avoid to lose belly fat.

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1. White foods

White foods are heavily processed. This makes them high in carbs and calories. They’re digested fast and surge blood sugars in your body, leaving you hungry and without energy.

When you remove white foods from your diet, you’ll be able to reduce cravings and eat less which makes it easier for you to lose belly fat.

You should swap white bread with whole-grain bread, white rice with brown rice, white pasta with whole-grain pasta and white sugar with whole fruits.

2. Alcohol

Alcoholic drinks have a high caloric content as well as sugars. A regular 12 oz. of beer, for example, contains 153 calories, while a 5 oz. of red wine contains about 123 calories.

Good news is, you can still enjoy your booze and lose belly fat if you drink it in moderation. The National Library of Medicine recommends a drink per day for women and utmost two drinks per day for men.

3. Yogurt

Yogurt is a no-no if you want to get rid of belly fat. Most of them are high in calories and fats. Low-fat yogurts could have added sugars or sweeteners, so always check their nutritional labels.

Greek yogurt with no added sugars and fat would be the best alternative. It’s high in calcium which studies show it’s more effective in burning fat compared to calcium supplements.

4. Fruit Juice

Fruit juices are heavily refined and high in calories.  The fibers are removed during processing meaning you won’t feel full until you gulp down more of it

They also contain added sugars which besides causing weight gain, increases risks of cancer and cardiovascular diseases.

5. Coffee beverages

Black coffee is a good beverage to melt the pounds away. It has zero calories, zero fat and is loaded with antioxidants that boost your metabolism. A high metabolic rate helps your body burn more calories.

Coffee becomes a concern when you add sugar, cream, milk or agave syrup on it. These ingredients increase calorie content which may hinder your goal.

Instead, stick to plain or black coffee with no sugar in it. You can add a little maple syrup or honey if you find like it flavored. They’ll sweeten your drink with minimal calories.

6. Energy Bars or Granola Bars.

If granola/ energy bars are your go-to snacks, they may pose a challenge to losing that belly fat.

They may be a rich source in fiber and proteins, which is probably why people consider them as healthy, but they contain as many calories and as much sugar.

It’d be a good choice swapping these snack bars with a non-fat yogurt such as Oikos yoghurt.

Alternatively, you can make granola bars at home. This way, you’ll be able to control sugar and calorie content.

This video shows you how to make granola bars without sugar at home.

7. Margarine

Margarine is no better than butter which once people thought was a healthier switch. Both are high in calories and trans fats such as saturated fats which hinder weight loss and increases risks of heart diseases.

To lose belly fat, consider olive oil, hummus, cottage cheese, or plant sterols spreads which are proven to lower cholesterol levels.

 8. Candied dried fruits

Candied dried fruits are high in calories and sugar.  Since they’re dried, they have less water with a high concentration of fructose.

Fructose is linked to weight gain and increased body fat. Other studies link fructose to overeating as it doesn’t suppress appetite as glucose does.

Bottom Line

Watching what you eat or drink is essential for you to lose belly fat. Knowing the nutritional value of what you’re consuming is even better as you’ll be able to keep the calorie intake in check.

It could be you lack time or find workouts boring; whichever the case, there are ways for you to lose belly fat without hitting the gym.

From getting quality sleep to turning the heat off, here are 10 lazy ways that will help you lose that stubborn belly fat.

1. Keep moving.

Even the smallest movements in your body are enough to burn belly fat. For instance, fidgeting is the small movements you make when you’re restless—shaking your legs or tapping your feet. During these times, you burn more calories than when seated still, as this study confirms.

2. Drink ice cold water.

Every time you drink ice-cold water, your body warms up the water to your body temperature. In the process, more calories get burned. Water generally suppresses appetite. This lowers caloric intake, which reduces belly fat.

3. Get more sleep.

Getting quality sleep is probably the simplest way to lose belly fat. A study has proven it to reduce food intake, especially after dinner. It also notes that being sleep deprived will attempt you to eat more due to the rise of the hormone Ghrelin.

4. Drink green tea.

Your body is constantly burning calories when you’re seated or sleeping. As such, it’s important to take drinks or foods that boost metabolism. Green tea is a powerful beverage that contains antioxidants that increase metabolic rates. Increased metabolism enables you to lose fat belly fast.

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5. Do intermittent fasting.

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. A study published in 2011 shows that intermittent fasting reduces body fat from 4% to 8% and reduces fat mass by up to 16%.

How do you start intermittent fasting?

Before you begin intermittent fasting, you should think out a meal plan. A preplanned meal plan allows you to control caloric and carbs intake. Still ensure that your diet plan is well balanced, high in fiber and proteins.
There are four common intermittent fasting ways to get you started. But since people are different, you can first try each and determine which best suits you:

• Leangains/16:8 method. Where you fast for 16 hours and then eat what you want for the other 8 hours, such as 9 a.m. to 5 p.m. or 1 p.m. to 9 p.m.
• 5:2 Method. In this regimen, you fast on two non-consecutive days and then eat normally on the remaining days.
• Alternate Day Fasting. Here you limit your intake to 500 or 600 calories a day and normally eat the next day.
• Eat Stop Eat. This involves not eating anything for 24 hours. This type of fasting can make you quite hungry and is not recommended for beginners who may not be able to put up with it.

6. Eat spicy foods more often.

Spicy foods increase body heat. This, in turn, boosts metabolism, which enables you to lose fat belly. Spices like cayenne pepper have been proven to lower caloric intake and also reduce appetite.

7. Drink apple cider vinegar.

Apple cider vinegar makes you feel full for longer, which lowers your intake of calories. Reduced caloric intake will result in reduced belly fat.

8. Swap rice and pasta for veggies.

Rice and pasta are both high in carbs, more so the reprocessed ones. If over consumed, they may lead to weight gain, which will hinder your shedding-off belly fat goal.

Switching rice and pasta with vegetables will promote weight loss as the latter are low in calories and high in fiber. The fiber in them aids in digestion and also keeps you full for a longer time

9. Turn the heating off.

It may seem bizarre, but a warm cozy environment could be the reason for increased body fat. The is because when you’re cold, your body works harder to keep you warm. Your body burns more calories in the process.
A study has linked cool temperatures with increased brown fat, which is essential for generating body heat. It also noted an increase in brown fat when participants slept in a room set to 66°F compared to when they slept in a 75°F and 81°F room.

10. Eat more protein and high fiber foods

Protein and fiber are low in calories. They also make you feel full reducing your hunger ratings. Proteins also increase the production of body heat which ensures the burning of more calories. When you include these foods in your diet plan, there’s no doubt you’ll lose belly fat in no time.

Bottom Line

It doesn’t matter what method you use to lose belly fat— whether fidgeting, sleeping it off, or drinking green tea. At the end of the day, it’s how many calories you burn against how many you’re consuming.

Running is an effective way to lose weight. It could be challenging at first, but once you get the hang of it, running exercises become more enjoyable and you also get to keep fit and healthy eventually.

Does running help you to lose weight?

Running does help in losing weight. These exercises actually burn a lot of calories and fat which results in weight loss.

Recent research shows that high-intensity running exercises like sprints, hill runs, and intervals other than burning fat, they also suppress appetite making you eat less.

Now that you know running aids in weight loss, let’s look at running tips you should consider as a beginner.

1. Consult with your doctor before you start running

Consulting a doctor is necessary before you start running workouts. You may be having an underlying condition that you’re unaware of. A heart check-up  for example could prevent a heart attack or heart complications when you get into action.

A general medical checkup is vital especially for people who are not used to hard or tiring exercises. This will prevent injuries that may occur during such exercises.

2. Invest in good running equipment

Investing in good running equipment is important because your athletic performance and well being depend on it. People often underestimate this key factor and end up feeling tired, uncomfortable, and blistered.

Some of these running equipment include:

Heart rate monitors (HRMs)

HRMs provide instant feedback about your cardiovascular system and the stress experienced while running. They alert you when you over-train, provide your heart rate limits, and also count calories.

Garmin, Suunto and Polar are popular for their heart rate monitor products.

Running shoes

Shoes determine how you run, therefore, it’s good to invest in the best.  Running shoes should be a good fit and gentle on your feet. These prevent blisters and pain in your feet.

Running shorts

The best running shorts should be lightweight and comfortable. They should also contain wicking properties, which is drawing moisture away from your body.

Although most of them come with elastic bands; those with drawstrings are the best as you can adjust the waist to your preference.

Your running shorts shouldn’t be too tight, you may obstruct blood flow around your waist. They shouldn’t be too loose either, as it might become uncomfortable while you’re running.

Running tights

Running tights keep your legs warm. They should be snug fitting and comfortable to prevent cold from penetrating your legs. This is because cold weather may cause sore muscles or injuries. But with tights that fit snugly, this problem can be avoided.

Running tops

Whether short-sleeved or long-sleeved, a good running top should be comfortable and snugly fitting otherwise they’ll cause friction around your armpits.

Its material should favor sporting activities. It could be spandex, nylon, polyester, microfiber, etc.

Running socks

Socks provide warmth and protection for your feet. But, running socks should do more than that. They should draw sweat away from your legs to prevent friction and should be padded at the arch area for more comfort and to prevent blisters.

Go for running socks that are a good fit more so at the arch area. If they don’t fit well, they might slide off your feet and build up inside your shoes.

Sports Bra

The best sports bra limit movement around the bust area for the best running experience. It should also be comfortable and specifically designed for sports activities.

3. Walk before you run. Start slowly

Warming up before running stretches your muscles which minuses the risks of injury. It also enables you to adjust your body for longer distances. It promotes blood circulation to all muscles you’ll need while running.

4. Hire a running coach or download a running app

A running coach will help you reach your objectives since they’re highly trained experienced in what they do. They will help you build up your confidence more so if you’re a beginner.

The cost of hiring a running coach depends on the qualification and demand of the coach in question or even your needs.  Some may require hourly payments while others prefer payments monthly which range from $40 to $ 400.

All in all, before hiring a coach ensure that their specialty, qualifications, or experience matches your needs.

A running app could also help, it tracks paces, calories, routines, distance, and many more. They’re a great way to keep you motivated and help you achieve fitness goals.  Most of them are beginner-friendly and ensure you make the most out of them.

 5. Stay hydrated

Staying hydrated throughout your running exercises boosts your performance. Water improves your energy levels and regulates temperature during these workouts.

Since you lose a lot of electrolytes and water through sweating, they’re all replaced when you’re hydrated. Dehydration may cause fatigue, migraines, and increased heart rates.

6. Fuel your body with the right nutrition and foods

We might as well agree that food powers your runs. This is why it’s important to fuel your body with the right diet.

Dietary carbohydrates are energy giving foods which basically powers your cells and gives you enough energy to run.

Another food that acts as a source of energy is fat. Fat is broken down into fatty acids and other compounds that are mostly used during endurance exercises.

With this in mind, you have a rough idea of what your diet should comprise of. But, don’t go overboard as you’ll do more harm than good.

For carbs, ensure that you’re intake is 60% to 65%  of your total calorie intake. But for runners like splinters, this may not enough and they may need more than 70%

For fat, your intake should be 20% to 35% of your total diet and no more than that. You can achieve this by sticking to foods that have low saturated fats like nuts and cold-water fish.

Proteins repair tissues damaged during your exercises, this makes them an integral part of your diet. According to USDA Dietary guidelines, your protein daily intake should be 10 % to 35%. You should focus on those that are low in fats and cholesterol like poultry, beans, eggs, lean meat, fish, etc.

Don’t forget to add in vitamins and minerals which are essential for your well-being. Minerals such as calcium are good for strong bones and teeth, iron build your muscles naturally while zinc boosts your immunity.

7. Don’t forget to stretch

This keeps your muscles healthy and strong. Stretching before you run will provide the flexibility that allows a range of motion in your joints. This will indeed prevent the risks of injuries.

To sum up, getting the right equipment, eating the right diet and staying motivated will help you stay on the course and you’ll be able to achieve your short or long-term fitness goals.  You can keep motivation by keeping your workouts fun, running with a friend/ family, or by joining competitions.

If you’re looking for ways to burn belly fat fast, here are five detox drinks you should try.

But first…

What Are Detox Drinks?

A detox drink is a blend of herbs, fruits, or vegetables that cleanses and removes toxins from the body. This facilitates proper digestion and boosts metabolism—key factors for weight loss.

Other benefits of detox drinks:

• Boosts liver function
• Reduces inflammation caused by toxins and waste
• Enhances skin health
• Boosts energy levels

Related Post: Reveal our fat burning drinks that are essential for weight loss.

1. Lemon Juice

Lemon juice is a common detoxifier. It’s rich in Vitamin C, soluble fibers, and other minerals which aid in digestion and flushing out toxins.

How to prepare lemon juice

Ingredients

• 1 lemon (2 tablespoons)
• 1 cup of water

Method of preparation

1. Cut the lemon into two equal parts. You should cut it lengthwise to produce a lot of juice with its larger surface area.
2. Using a citrus reamer, squeeze out the juice. Fork or knife can be an alternative.
3. Add sugar to water. Stir until sugar dissolves.
4. Add the water to the juice.
5. Chill in the fridge for some minutes and serve.

How much lemon juice should you take?

Since lemon is acidic you should not overuse it. The advisable amount of lemon juice per day is 4-6 teaspoons.

You may drink a glass between meals or with meals.

2. Apple Cider Vinegar Drink

Apple cider vinegar improves skin health, lowers cholesterol, and increases insulin sensitivity.

Use apple cider vinegar with water. You may add a sweetener.

How to prepare basic apple cider vinegar detox drink

ingredients

• 1-2 tablespoon of apple cider vinegar
• 1-2 tablespoon honey
• 2 cups of water

Method of preparation

1. Mix water with honey.
2. Add apple cider vinegar to the mixture and serve.

How much apple cider vinegar drink should you take?

Take 15-30 ml or one to two tablespoons of apple cider vinegar daily for three months.

For best results, you should use apple cider vinegar with other diet meals or take it before meals.

3. Cucumber Juice

The good thing with cucumbers is that they are low in calories and have high water content. This water keeps the body hydrated and helps in digestion.
To detoxify, you should drink cucumber juice about 12 ounces to 20 ounces per day.

How to make cucumber detox juice

Cucumber tastes bland, you may need to add lemon or mint to it.

Ingredients

• Fresh cucumber
• Fresh mint leaves

Method of preparation

1. Peel the cucumber if it’s waxed. This ensures your juice has a smooth consistency.
2. Cut the cucumber into large chunks.
3. Blend all the ingredients on medium or high speed. Let it run for 2 minutes.
4. Put a mesh strainer over a bowl. You can put cheesecloth in the strainer for a smooth juice (not mandatory).
5. Pour the juice on the strainer and stir to sieve as much juice as possible.
6. Chill and serve when ready.

4. Celery Juice

Other than detoxifying the body, celery juice lowers blood pressure, reduces blood sugar and prevents cardiovascular diseases.

How to make celery juice

Ingredients

• I bunch organic celery
• ¼ cup of water

Method of preparation

1. Cut off the base.
2. Clean the celery.
3. Chop the celery into long pieces (1 inch long) and place them in a blender.
4. Add water and blend until smooth.
5. Strain the juice over a mesh strainer to remove any roughage.

How much celery juice should you take?

Drink about 16 ounces (2 cups) per day. If unable to drink this recommended amount, start with a cup, and then increase gradually.

It’s best if you take celery detox juice in the morning on an empty stomach.

5. Plain Water

Water is the ideal detox drink as it has no calories or additives. You should use water alongside a diet meal for this to work efficiently.

Water removes toxins and wastes from the body. It reduces appetite levels by keeping you full longer. This will prevent you from taking more food or drinks, thus promoting weight loss.

How much water should you take to reduce belly fat?

This depends on an individual as one may need less and others more. The recommended amount, yet, is 1 to 2 liters per day (4 to 8 oz.)

When is the best time to drink water?

The best time to drink water should be before meals. A study shows that 48 overweight adults who drank 500 ml of water before meals lost 44% weight following a diet.

You should drink cold water, as it increases resting energy expenditure. This is the number of calories you burn while resting.

Summary

For amazing results, you should use a detox drink with other methods of losing weight. You can do cardio workouts, bicycling, walking, dieting, or any other of your preference.

No one likes love handles. It’s time to get rid of that side fat and reveal those abs. Read this post to discover how to get rid of your muffin top easily, and safely.

Did you know removing stomacy fat can be important for your health?

Research links belly fat with diseases like cardiovascular disease and diabetes.

With this in mind, you won’t be getting rid of your low handles just to look good in a pair of jeans…it’s also for your well-being.

Below are 10 ways to remove that muffin top:

1. Find the right diet for you.

A good diet has adequate nutrients, is flexible ( has a variety of foods) and most importantly, you like it. If you have a diet you don’t enjoy at all, chances are, you won’t stick with it.

Instead go for a diet that is locally available, likable, and balanced.
Also, ensure your diet is high in proteins. Proteins reduce muffin tops and are known to prevent weight regain.

2. Cut down on alcohol consumption.

Alcoholic drinks especially beer are high in calories. A 12 oz. glass of beer has almost 155 calories.

When you consume alcohol, it is digested first before glucose and lipids. When this happens, your body uses alcohol as a primary source of energy.

Now, the excess fats and lipids end up being stored in your body as fats.

3. Do regular exercise.

There are specific exercises that target belly fat. They include walking or running, bicycling, and workouts.

Workouts that can help reduce muffin tops include:

Reverse crunch

Exercise ball crunch

Vertical leg crunch

4. Don’t get stressed out.

Stress may have a direct impact on weight loss depending on an individual. It may reduce hunger ratings to some and may increase appetite in others.

Since stress is unavoidable, it’s advisable to apply coping mechanisms that will help you manage it. They include:

• Identify the stressor. Knowing the triggers can help you know ways to fix the problem.
• Focusing on the brighter side. Sometimes noting down your achievements or positive things in your life helps a lot.
• Asking for help from others.
• Being responsible for the situation.

5. Drink more detoxing teas and beverages

Detox drink helps to burn fat by increasing metabolic rates in your body. This article has laid down 6 detox drinks that can help you burn belly fat fast.

6. Drink more water.

Water helps burn calories by increasing your resting energy expenditure. This is the number of calories your body burns while at rest. Hence, drinking water helps your body burn more calories.

Being dehydrated makes it hard for your body to effectively break down all carbs and fats. This may cause an accumulation of fats in the abdomen and liver.

7. Get more sleep.

Getting enough sleep helps you burn fat. It links to Ghrelin and Leptin hormones. Ghrelin stimulates appetite while Leptin suppresses appetite and regulates energy levels.

If you don’t get enough sleep, Ghrelin increases and Leptin decreases. This means you’ll eat more when your awake which makes it hard for you to lose weight.

8. Start tracking your calories.

For you to remove that belly fat, you have to track your calories. This ensures you’re taking fewer calories than your body uses. It also improves your food discipline as it keeps you focused on what you’re required to eat.

9. Cut down on sugar and carbohydrates.

Eating a lot of sugar may cause fat to build up in your abdomen. A study published in 2009 showed that fructose in sugars causes the fat to accumulate in your body.

Another study shows that reducing carbs intake reduces appetite which promotes weight loss. You should avoid refined carbs like candy and white bread if you want to lose that muffin top.

10. Keep motivated

When you’re motivated, you have the zeal to keep going. This also applies to losing weight.

Here are a few ways to keep you motivated to lose weight:

• Know why you want to lose that muffin top.
• Set realistic and achievable goals.
• Have a weight-loss diary or journal
• Have a plan that fits you.
• Reward yourself (not with food)
• Have a support group.

Bottom Line

Getting rid of muffin tops or losing weight, in general, is not easy. But if you follow these guidelines and cheer on each other, your hard work will definitely pay off.

If you want to get rid of that stubborn belly fat, I highly recommend this belly fat burning recipe.

This fat-burning drink contains various ingredients. Each of these helps you burn belly fat fast and has other health benefits you don’t want to miss.

Related Post: Reveal our fat burning drinks that are essential for weight loss.

How to prepare it

Ingredients

• Freshly Squeezed Lemon Juice
• 1 tbsp. apple cider vinegar
• 1/4 cayenne pepper
• 1/2 glass of water
• 1 tbsp. natural honey (optional)

Instructions

1. Add honey to your water and stir until the honey dissolves
2. Add apple cider vinegar and cayenne pepper to your mixture.
3. Squeeze lemon juice over your mixture and stir.
4. Serve

Benefits and Dosage of each ingredient

Lemon juice

• Aids in Weight loss. Soluble fibers found in lemons expand making you feel full for longer.
• Promotes skin health. A study conducted showS that vitamin C may reduce premature aging and skin damage.
• Prevents kidney stones. Citric acid increases urine pH. This makes the environment less favorable for the formation of kidney stones.
• Reduces cancer risk. Lemons contain antioxidants that remove radicals which can cause damage to blood cells.

High consumption of lemon juice may cause stomach upsets and enamel erosion. Taking 2-3 lemons per day should be enough to help you burn belly fat or reduce weight in general.

Apple Cider Vinegar

• Manages blood sugar level as well as increasing insulin sensitivity.
• Honey reduces appetite levels as confirmed by this research thus promoting weight loss.
• Alkalizes your body. Though acidic, apple cider vinegar has alkalizing effects on your body. It provides an alkaline environment that makes it hard for bacteria and viruses to survive.
• Boosts energy, therefore, increasing your workout time
• Reduces pain from injuries
• Used to treat sore throats. Acv has antimicrobial properties that kill harmful bacteria.

You should take about 1-2 tablespoons of apple cider vinegar per day. You may divide it into small portions and take it at different times of the day. You should mix with water to neutralize its acidity. Otherwise, it may cause enamel erosion or burning sensations.

Cayenne pepper

• Helps in weight loss by reducing hunger ratings.
• Helps in digestion.
• Capsaicin in cayenne pepper has pain-relieving properties. It is therefore used for lower back pain, muscle aches, and joint pains.
• Lowers high blood pressure by relaxing blood vessels.

Few side effects come with excessive consumption of cayenne pepper. These include burning sensations, stomach upset, and nausea.
As such you should only take 500 mg a day. Mix this dose with water or other ingredients. You may opt to take it once or divide it into small portions.

Natural Honey

• It has antibacterial and antioxidant properties which makes it useful for healing wounds
• Weight management. According to this study honey produces hormones that reduce hunger and appetite levels.
• Honey improves sleep. It does so by releasing serotonin which is converted to melatonin. Melatonin regulates the length and quality of sleep.
• Natural honey is a source of energy that prevents fatigue during your exercises.
• Boosts immunity by removing radicals that are harmful to your body.
• Honey cures hangover by speeds up metabolism to help you fight the hangover.

Honey is high in calories and sugar. It may contribute to weight gain if over-consumed. You should take no more than 3 tablespoons per day ( 9 teaspoons) to prevent this.

Water

• Water aids in weight loss. A 2010 sudy shows that water suppresses appetite which is helpful in weight management.
• It may help reduce headaches and migraines.
• Drinking water reduces the risk of bladder infections and urinary tract infections.
• It aids in digestion.
• Water prevents the risk of kidney stones. Being hydrated lowers your risk of kidney stone formation.
• It improves exercise performance. A recent study shows hydration increases your energy levels. This enables you to exercise longer.

How much water should you drink to burn belly fat?

Drinking too much water is not good either. It could cause water toxicity which in severe cases, causes death. Although this depends on an individual, 4 to 8 glasses per day are usually enough to burn fat.

Try the Ultimate Belly Fat Burning Drink

This belly fat burner drink works wonders thanks to its powerful ingredients. But, you should ensure you don’t go beyond the recommended dosage of each ingredient. Also, combine it with a fitness routine or a healthy diet to prevent recurring weight gain.