Yoga is a great workout that can lead to better health, mind, and body. But, how often should you practice yoga to see real results?

Yoga has been helping people stay fit and healthy for thousands of years. As experienced yogis will tell you, the practice delivers incredible results. But if you’re just starting out, you may be wondering how long you have to wait to see those results.

For noticeable results, aim for 2-3 yoga sessions per week minimum. The mental benefits will be apparent almost immediately. You’ll notice increased strength and flexibility after 8-10 weeks of a consistent practice.

The practice of yoga is rooted in a spiritual discipline that promotes a mind-body connection to achieve internal “well-being.” Traditional yogis strive to achieve a spiritual connection through fluid movement, meditation, and breathing exercises.

Each culture has adopted yoga in its own way. In the West, it has come to be associated with a health and fitness routine. Many people love the low-impact method of staying healthy.

A regular yoga practice can make you stronger and more flexible. It allows you to move better with less pain. It even reduces stress and can promote relaxation.

The first step to achieving these results is to know what results you want. Practicing yoga to build strength will look very different than practicing yoga to increase flexibility. Once you know your goals, choose the right type of yoga for you.

Types of Yoga

Yoga is constantly evolving and new styles emerge or evolve quite frequently. These are the seven most common styles of yoga found in Western cultures.

• Anusara: if your goal is energy boosting. Poses focus on a mind-body-spiritual connection. This is rigorous for the mind and body.

• Ashtanga: if your goal is fitness and weight loss. A set sequence is performed without deviation. For advanced yogis.

• Bikram: if your goal is calorie burn and weight loss. A set sequence is performed in a hot, humid room for deeper expression of poses.

• Hatha: if your goal is flexibility. Slowly flow through and learn poses. Great for beginners.

• Iyengar: if your goal is to build strength. Poses are held longer with perfect form. Great for older adults or those with injuries.

• Restorative: if your goal is relaxation and reduced stress. The body is supported in gentle poses with props.

• Vinyasa: if your goal is better movement. Transition between poses with fluid motions synced to the breath. Great for beginners.

Find these types of classes at your local yoga studio or search Youtube for videos you can follow at home. Don’t be afraid to try multiple styles until you find one you enjoy.

As yoga grows in popularity, it has become more accessible than ever. Most studios offer classes every day and there are no shortages of videos online to follow. You could theoretically practice yoga every day of the week. But should you?

How many times a week should I practice yoga to see results?

Experts recommend 150 minutes of physical activity each week. That breaks down to about 30 minutes, 5 times per week. This is a good starting point when deciding how often you should be practicing yoga.

Your weekly yoga schedule should take into account your goals, the type of yoga you are doing, and your fitness level. Aim for at least 2-3 sessions per week. As the intensity of yoga increases, your weekly frequency should decrease.

For example, if you are practicing an intense style of yoga, like Ashtanga or Bikram, 3-4 times per week is plenty. Your body needs time in between sessions to rest and recover.

If you are practicing something gentler, like Hatha or Restorative yoga, feel free to practice 5-6 times per week.

Combine these recommendations to make your practice your own. You may do Bikram yoga three times per week and restorative yoga on the other four days.

Follow similar guidelines for your fitness level. As a beginner, start small. Increase your weekly sessions as you advance in your practice.

Of course, these recommendations should also consider your goals.

How often should I do yoga to strengthen and tone?

In order to get stronger, you need to tax your muscles. Resistance training, like weight lifting or yoga, breaks down the muscles, which are then rebuilt stronger during your rest time.

If your goal is to get stronger and toned, it’s important to give your muscles this recovery time. Practice yoga 3-4 times per week with at least a day in between for your muscles to rebuild.

How often should I do yoga to reduce stress?

Styles like Restorative yoga are great to reduce stress and calm the mind. If this is your goal, more is better. Aim for a session every day to relax and boost your mental wellbeing.

Incorporate these sessions before bed to help you wind down. Or start your day with them to help you wake up with positivity. Consistency is key to see these results.

How often should I do yoga to be more flexible?

Flexibility is a journey; it takes consistent effort to get your body looser and more fluid. Similar to strengthening, your body will need time to recover from intense stretching. Practice yoga 4-5 times per week to boost flexibility.

Be sure that you are not pushing your body past it’s limits. You cannot over-stretch your way to faster flexibility. Even if you do not feel sore, incorporate rest days to avoid injury.

Keep in mind that yoga is about connecting to your body so let that be your guide. Each day you will feel different so adjust your practice and your schedule to what you need.

Is 20 minutes a day enough yoga to see results?

Some days, you’ll notice that you feel extra motivated. You can’t wait to roll out your mat in the morning or get to your evening class. Once you start practicing, the minutes fly by and before you know it, you’ve done an hour-long session.

Other days, no matter how good your intentions are, you can’t seem to find the time. Tasks pop up and your yoga time goes from an hour to only 20 minutes. Is a 20-minute session even worth it? You bet it is.

There’s no denying that the more time you can devote to yoga, the better. However, the real key is consistency.

If you can practice yoga for 20 minutes a day, three times per week, that will produce better results than putting in an hour once a week.

A regular practice allows your body to adapt to the challenges it faces in exercise. It is in these adaptations that you see results. Your muscles will become stronger and more defined. Your mind will become calmer. Your body will move better.

Consistency also helps us form habits. The more you do yoga, the more it becomes a part of your life. We become comfortable with the practice, advance our skills, and reap the rewards.

Even 20 minutes a day keeps you moving towards the results you want to see.

How long does it take to see results?

Ask any yoga instructor and they’ll tell you, yoga is about the journey, not the destination. While that’s true, it’s natural to want to see results from your hard work!

As with any fitness journey, nothing happens overnight. Depending on your goals and your starting fitness level, some results will come quicker than others.

The first results you’re likely to see will be mental. After your first session, you may feel relaxed. After four or five sessions, you may feel less stressed throughout the day. After a few weeks of yoga or meditation, you’ll feel more connected to your body and mentally present.

Notice and appreciate these benefits to keep you motivated towards your physical goals.

If your goal is to get stronger, that will take a bit longer. Your practice should start feeling easier within a few weeks. This means your body is adapting to work more efficiently.

The real strength and muscle gains will take around eight weeks. This is when you should notice changes in muscle size, strength, and endurance. You should be able to achieve more challenging poses and hold poses for longer.

Practicing yoga for weight loss results is harder to predict. The time it takes to see these results will be heavily dependent on the style of yoga you do and your fitness level.

The CDC recommends aiming for weight loss of 1-2 pounds per week. This is a healthy rate that leads to long term success. You could potentially start seeing this result the first week you do yoga. Don’t be discouraged if you don’t, though. Some bodies can take a few weeks to adapt to new physical activity.

Keep in mind that everyone responds to yoga differently. Results may come faster or slower for you based on your unique body composition. Be patient, stay consistent, and trust the process.

No matter what your goals are, yoga is a great way to get there. A regular yoga practice can supplement your existing exercise routine or start you on the path to one.

Even if you’ve never set foot on a mat before, there is a class or flow for you. Set your goals and let yoga help you achieve them.

These 9 tips will make losing weight a lot easier for women over 40 years old.

It’s no secret that as you age, weight loss gets harder. Your metabolism slows down. Movement may not come as easy. You may be tempted to just give up altogether.

It may be difficult, but it’s not impossible. There is no age limit on a healthy lifestyle.

The first step to weight loss if you’re over 40 is to understand that the rules are different now. What worked for you in your 20s probably won’t work for you now. Luckily, there are tips you can follow that were made for women over 40.

1. Choose the right diet for you.

Set yourself up for success by choosing the right diet for your body and your lifestyle. Just because a particular diet works for someone on Facebook, doesn’t mean it will work for you.

When deciding what nutrition guidelines to follow, take into consideration your lifestyle and preferences. Are you someone who works through lunch without eating? You might consider meal replacement smoothies. Hate eggs? The keto diet probably isn’t for you.

Talk with a registered dietitian for help deciding the best diet for you.

2. Opt for a low carb lifestyle.

As the metabolism slows, it’s not able to burn through carbohydrates as efficiently. Carbs that aren’t burned off by the metabolism get stored as fat.

When cutting carbs, the first foods you should aim to eliminate are simple carbohydrates. These are often processed foods full of sugar and empty calories. Limit your intake of things like potato chips, baked goods, and refined pastas.

When you do eat carbohydrates, make sure they are complex carbs. These are things like oatmeal, vegetables, or whole grain bread. Balance this with healthy sources of fat and lean protein for a well-balanced diet.

3. Eat less meat.

Many studies have shown that as the amount of animal protein in the diet increases, so does weight. Meat is often high in saturated fat and calories, two things that lead to weight gain and health concerns.

The good news is that eating less meat is easier than ever. Most grocery stores stock plant-based meat options with realistic textures and flavors. Restaurants are adding vegetarian options to their menus. Even cooking at home is simple with beans and vegetables.

If you’re used to meat with almost every meal, don’t go into this cold-turkey. Start by adjusting your breakfast, the easiest meal to make meatless. Add one or two vegetarian dinners per week and increase as you feel comfortable.

4. Consider intermittent fasting.

Intermittent fasting has become more popular over recent years. At its core, intermittent fasting means only eating during a certain window of time each day. For example, you may choose to eat your meals between the hours of 12pm and 8pm. After that time period, you fast until noon the next day.

By fasting, you allow your insulin levels to decrease. Insulin is a hormone that is produced when we eat and promotes the storage of food for energy. When insulin levels drop, that food storage is burned and we burn fat.

This can be a tough eating pattern to follow if you’re just starting out. Begin with a small fasting window of 10-12 hours. Gradually increase it to 14 or 16 hours as your body adjusts. A typical day could look like this:

Talk with your doctor before beginning a fasting plan to make sure it is safe for you.

5. Be more active (take the stairs instead of the lift)

Movement may look a little different for you than it did in your 20s, and that’s ok! No matter your physical abilities, there are ways for you to stay active and healthy.

Walking is a great way to stay fit as you age. Take the dog for a walk after dinner or start your morning with a stroll around the block.

Take the stairs up to your office instead of the elevator. Stand at your desk instead of sitting. What may seem like small movements all add up to a healthier you.

6. Track your sleep.

Not only does a good night’s sleep keep you energized, it helps with weight loss too.

Experts recommend that adults get 7-9 hours of sleep each night for optimal health. Without this amount, we are more likely to make poor food choices or overeat. Both of these lead to weight gain and health complications.

To make sure you’re getting enough rest, track your sleep. Start by making sure you go to bed and wake up at the same time each day. To kick it up a notch, invest in a wearable tracker like a Fitbit.

7. Find a support network.

The challenges of trying to lose weight become much easier to handle when you have a support network to lean on. If you can, find a group of women your age who have similar health goals. This is a great place to turn when you need motivation or accountability.

Friends and family are another source of support. Even if they don’t share your health goals, they can offer encouragement to keep you on track and celebrate with you when you succeed.

Weight loss is a personal journey, but it’s much easier with a support network behind you.

8. Drink water daily.

Water affects every aspect of the body and your weight is no exception. Studies show that staying hydrated is key in boosting the metabolism and decreasing caloric intake.

Drinking water in between meals can ward off hunger and decrease unnecessary snacking. Carbonated water drinks are particularly helpful for this. These drinks are also perfect replacements for high-sugar, high-calorie drinks like soda.

Drink a glass when you wake up and with each meal to feel the benefits.

9. Understand your hormonal changes.

Its not just you. There is a reason losing weigh over 40 is hard – your hormones.

As you age, your body undergoes hormonal changes, particularly in estrogen levels. Estrogen is one of the primary hormones involved in ovulation and the menstrual cycle. In the late 30s and throughout the 40s, estrogen levels fluctuate greatly.

This fluctuation leads to a slower metabolism, overeating, and weight gain.

Not all hope is lost, though. If you understand what your body is going through, you can mitigate it. With a focus on exercise and a healthy diet, its very possible to overcome hormonal changes and live a healthy life.

Weight gain is sometimes seen as an inevitable side effect of aging but it doesn’t have to be. With these tips, you can lose weight and maintain a happy, healthy life in your 40s and beyond.

Diet vs Exercise What Matters Most

Diet or Exercise? New scientific study reveals what matters when it comes to weight loss.

It’s no secret that the two most important factors in weight loss are diet and exercise. Watching what you eat is key to balancing calorie intake. Regular exercise builds muscle and boosts your metabolism. But which matters most, diet or exercise?

Studies show that what you eat has a bigger impact on weight loss than your exercise routine. If you want to lose weight, focus on eating less.

Exercise is important and will help you on your journey to lose weight. But exercise alone will not shed pounds. Weight loss comes down to calories – how many you eat and how many you burn. To take control of that, take control of your food.

To understand why your diet is so important, it is helpful to first understand how weight loss and weight gain occur.

How Does Weight Loss Happen?

Weight loss happens when you burn more calories throughout the day than you consume. The opposite is true for weight gain. When you eat more calories than you burn, you will add pounds.

Calories in food are units of energy. The calories we consume fuel our bodies so that we can think, speak, run, dance, and function. When we consume food, our bodies break down those calories into nutrients.

We also burn calories through exercise and normal everyday activity. Different activities burn different amounts of calories based on your unique body. For example, running a mile may burn around 100 calories.

Gaining, losing, and maintaining weight are all results of our daily calorie balance. There are two main ways that we can influence this balance – changing what we eat and changing our activity.

How Does Diet Affect Weight Loss?

Diet is the first and most important aspect of losing weight. By making healthy changes to your eating habits, you can stay in a calorie deficit and promote weight loss.

Many people make the mistake of drastically cutting the number of calories they consume. They think that by only eating 1000 calories per day, they can quickly shed pounds. While it’s true that you’ll need to reduce the number of calories you consume, make sure you do it in a healthy way.

Eating the correct number of calories each day will keep your metabolism at a healthy level. If you eat too little, you could actually be preventing weight loss.

Think of it this way. if you were only allowed one cup of water per day, you would probably try to save that water until you were very thirsty. Your body reacts the same way if it is only given a limited number of calories.

Your body will think you are starving and will try to preserve as much energy (in the form of calories) as possible. Your metabolism will slow down, sometimes long-term. No matter how much you exercise, it will be difficult for your body to lose weight.

Under-eating can also affect your health. Without enough calories, you will be fatigued throughout the day and may have trouble concentrating. Long-term, this wreaks havoc on your body and brain.

On the other hand, if you eat too many calories, they are stored as fat. Instead of being burned as energy, nutrients in the food store themselves around your body as fat cells. No one wants this either.

How Many Calories Should I Eat?

The number of calories you should eat daily will vary from person to person. It starts with your unique basal metabolic rate.

The basal metabolic rate (BMR) is the number of calories your body needs to accomplish basic life-sustaining functions. It takes into account your age, weight, height, and gender. This is the minimum number of calories you should be eating each day.

You can calculate your basal metabolic rate using the Harris-Benedict formula below.

• Women: BMR = 655 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)
• Men: BMR = 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)

Or use a handy online BMR calculator.

To find your ideal number of calories, you now need to factor in your activity level. Multiply your BMR by the activity factor below that best describes you.

• Sedentary: minimal or no exercise – multiply by 1.2
• Lightly Active: light exercise 1-3 days per week – multiply by 1.375
• Moderately Active: moderate exercise 3-5 days per week – multiply by 1.55
• Very Active: hard exercise 6-7 days per week – multiply by 1.725
• Extra Active: very hard exercise 6-7 days per week – multiply by 1.9

Keep in mind that if you have a physically demanding job, that counts as activity! Take that into consideration as well. An online calculator can also help with these calculations.

The final step is to adjust the number for your goals.

• If your goal is to maintain your current weight, make no adjustments.
• If your goal is to lose weight, subtract 500 calories from your daily number
• If your goal is to gain weight, add 500 calories to your daily number

500 calories each day, or 3,500 each week is a safe, healthy way to achieve your weight goals. Apps like MyFitnessPal make it very easy to calculate your daily needs and track your calorie intake.

Of course, a calorie deficit can also be caused by exercise.

How Does Exercise Affect Weight Loss?

The energy you exert while exercising burns calories. These calories contribute to your overall calorie deficit.

Each person burns calories at different rates. An athlete in peak shape will move more efficiently and burn fewer calories than someone who is just beginning to exercise. Your calorie burn also depends on age, weight, gender, and genetic factors.

Vigorous activity will burn more calories than a light activity like walking. However, both are important in your exercise routine. Experts recommend 150 minutes of moderate to vigorous physical activity each week. That’s about 30 minutes each day, five days a week.

The type of activity you do matters as well. Cardio exercises will boost your heart rate and burn a lot of calories. These are things like running or swimming. A 30-minute run can burn anywhere from 300-500 calories depending on your pace and fitness level.

Resistance training, on the other hand, may not burn as many calories in the gym, but it is still important. Lifting weights, for example, don’t get your heart rate as high. A 30-minute weight session may only burn 200 calories. But after that session, you will continue to burn calories out of the gym.

Studies have shown that resistance training boosts your metabolism and builds muscle. Both of these increase the number of calories that you naturally burn during the day.

For the best weight loss results, combine both types of exercise. Balance this with general physical activity throughout your day. Take the stairs up to your office or go for a walk after dinner. Any activity you do will contribute to a healthier you.

Balancing Diet and Exercise

Many people make the mistake of thinking they can eat whatever they want if they exercise enough. However, you cannot out-exercise a bad diet.

Regardless of the recommendations, the average American consumes more than 3,600 calories daily. If you made no changes to your eating habits, you would need to burn 4,100 calories per day to lose 1 pound a week. No matter how much you exercise, that’s pretty hard to do.

If you’re just starting a weight loss journey, the first thing you focus on should be your diet. Before you set foot in a gym, take a look at what you eat.

Are you eating too many processed foods or sugary drinks? Are you eating enough fresh fruits and vegetables? Are your portion sizes too big? Altering these important dietary factors will produce big results on their own.

Once you are regularly eating a healthy diet, then you can begin adding in exercise. If you’re new to working out, start small. Begin by walking every day or doing yoga. As you feel comfortable, you can do more intense activities.

The 80/20 Rule

A good rule of thumb to follow is the popular 80/20 ratio. Aim for weight loss that comes 80% from your diet and 20% from exercise.

If your goal is to lose 1 pound per week, that’s roughly 3,500 calories that you’ll need to cut. 80% or 2,800 should be cut in your diet. The other 20%, or 700 calories, can be burned through exercise.

If you exercise four times a week, try to burn 150-200 calories at each workout. Then, cut 400 calories from your diet each day by making healthy swaps.

Many people find that this is a much easier strategy to follow than trying to burn 500 calories a day through exercise or diet alone. It’s a sustainable, healthy weight loss method with lasting results.

There is so much advice on the internet about losing weight and living healthy. It can be hard to know where to focus your energy. As you embark on your weight loss journey, focus on your diet first. Then add in exercise to take it to the next level. This balance will keep you looking and feeling great.

Chubby cheeks may be cute on a baby, but they’re much less desirable on adults. The face is a common area where people say they want to lose weight. This type of specific weight loss can be difficult, but there are tips that can help you lose fat and slim your face.

As the first thing, people see of you, it’s natural to want your face to look its best. Unfortunately, it can be one of the first parts of our bodies to show weight gain. You may notice undesirable features like a double chin or sagging skin.

The key to reducing this face fat is understanding what it is.

Why Is My Face Fat?

A chubbier face is likely a symptom of general weight gain. Things like a poor diet or lack of exercise lead to fat buildup all over the body. When these fat deposits build up around the face, it gradually becomes rounder and fuller.

Face fat varies for each person. Facial appearance is also affected by genetic factors, bone structure, and muscle development. While you can’t control these, there are things you can control for a slimmer face.

How do I Lose Weight in My Face?

The best way to lose weight in your face is to lose weight overall.

Despite what infomercials may tell you, it’s impossible to target weight loss to one specific area. Instead of focusing on your face, put your efforts towards living a healthy lifestyle. Eat a balanced diet and exercise consistently. Soon you’ll be slimmer all over – your face included!

Luckily, as you lose weight in general, your face will likely be one of the first places to show it. Even just a few lost pounds can lead to slimmer cheeks and a tighter jawline.

To lose weight in your face and live healthier, try these techniques.

1. Reduce sodium

After you eat a salty pretzel or sushi covered in soy sauce, you want to drink water, right? Your body reacts to sodium the same way.

When you consume salty or processed foods, your body sends thirst signals. The water you crave counteracts the sodium. In an ideal cycle, the sodium would be flushed out of your body with the water you drank.

However, if you eat many sodium-rich foods, your body uses other means to balance salt and water. Sodium is still excreted, but water is retained.

This can have many negative health effects, but one you’ll notice right away is a puffier face. To avoid chubby cheeks, reduce the levels of sodium in your diet. Experts recommend no more than 2,300 mg of sodium per day.

2. Reduce refined carbs

To lose weight, a healthy diet is key and refined carbs should be one of the first things to go.

There are two types of carbohydrates, complex and refined. Complex carbs are whole grain, minimally processed foods like brown rice, oats, or wheat bread. They digest slowly, giving you a steady burst of energy and satisfaction.

On the other hand, refined carbs have been processed and have lost most of their nutrients. These are foods like white bread, potato chips, or pastries. They contain empty calories that lead to weight gain.

It’s not necessary (or healthy) to eliminate all carbs from your diet. Just make sure that the carbs you do eat are complex. This will help you lose weight in your body and your face.

3. Limit alcohol

You may have noticed that after a night out, your face looks a little puffier the next day. That’s because, like sodium, alcohol causes us to retain water and bloat.

When we drink, our body becomes dehydrated. To counteract this, our cells hold on to as much water as we can. This shows up as a red, swollen face.

Alcohol is also full of calories without very many beneficial nutrients. Depending on what you order, one drink could have a few hundred calories. That adds up quickly to extra pounds. For a slimmer face and healthier weight, limit your alcohol consumption.

Experts recommend no more than one drink per day for women and two drinks per day for men.

4. Exercise consistently

No weight loss plan is complete without an exercise component. Daily physical activity gets your heart rate up and burns calories to keep you feeling your best.

Adults should aim for 150 minutes of moderate to vigorous physical activity each week. While you could meet that number with one or two long sessions at the gym, it’s best to spread it out and be consistent.

Move for 30 minutes each day, in whatever way feels best for you. Whether it’s walking, dancing, or jogging, a consistent exercise schedule develops healthy habits. You’ll be more likely to see the results you want, like a slimmer face.

5. Lift weights

Many people make the common mistake of only doing cardio exercise to lose weight. Activities like running do indeed burn calories and keep your heart healthy. However, weight training has a more significant effect on your metabolism and fat loss.

Resistance training is key to building muscle, and muscle is a fat-burning machine. They burn more energy in the body than many other tissues, including fat. The more muscle you have, the more calories you burn naturally.

Weight lifting also boosts the metabolism long after you leave the gym. A 30-minute weight session will not burn as many calories as a 30-minute jog. But when you stop running, you stop burning calories. On the other hand, that weight session will elevate your metabolism to keep burning throughout the day.

If you’re new to weight, start with just your body weight. Gradually increase your weight training as you get stronger. Work with a trainer, if necessary, to make sure you are lifting with the correct form.

6. Try a lymphatic massage or facial roller

On days when you want to look your best, a lymphatic massage or facial roller could be an easy way to de-puff the face.

Facial rollers have gained popularity in recent years as a way to bring the spa home. The small T- or Y-shaped devices hold a ball or cylinder at the end that can be rolled along the contours of the face.

By stimulating the skin, promotes blood flow and helps lymph drainage. The lymphatic system is one of the ways that the body clears toxins and waste. The lymph nodes under the chin keep the face from looking swollen and puffy.

Rollers and massages both help the lymphatic system do its job more efficiently. As a result, you’re left with a firmer, slimmer looking face.

7. Do “face yoga”

Normal yoga helps weight loss and can build strength and muscle tone. “Face yoga” can have many of the same results for the face.

The concept is the same – perform and hold poses with your face to stretch and build your facial muscles. Facial aging and weight gain can be caused, in part, by loss of muscle tone. As you build those muscles back up, your face can look slimmer and more youthful.

Some common exercises could include blowing air out your lips or puffing your cheeks. Consistency is key so try to commit to doing these every day.

Keep in mind that the scientific evidence for this is still limited, but reviews are promising.

8. Stay hydrated

Staying hydrated is one of the most important things you can do to lose weight in your body and face.

Drinking water is key to decreasing caloric intake. Water with meals helps you feel satisfied and fight off hunger. This means you won’t be tempted to snack between meals. It has also been shown to boost your metabolism, so you burn more calories overall.

Choosing water over other sugary beverages makes a big difference as well. Swapping out a single sugary drink a day for water can save you almost 5000 calories per month.

Keep a water bottle with you during the day to stay hydrated.

9. Eat antioxidants to reduce inflammation

Inflammation can be a key contributor to face fat. When our bodies find something that they consider “foreign,” their first defense line is inflammation. It’s why an injury will swell up or why your face looks puffy during allergy season.

Sometimes it’s easy to tell what has caused the inflammation, and sometimes it’s not. Foods like sugar, refined carbs, and soft drinks can all cause inflammation. To prevent this, you can avoid these foods, but why not take it a step further.

On the other end of the spectrum are foods that actively fight inflammation. Foods like tomatoes, leafy greens, and nuts keep you looking and feeling your best. Try incorporating these into your diet to reduce any inflammation in your face.

10. Smile

A weight loss journey may be difficult, but don’t forget to smile!

Smiling, even when we may not feel like it, can actually improve our mood. The simple gesture causes a dopamine release in our brain. Dopamine is the chemical responsible for the feeling of happiness. You may be faking a smile, but your brain doesn’t know that.

Serotonin is also released when we smile. This hormone reduces stress and anxiety. High levels of stress have been linked to weight gain. It’s harder to lose weight when we feel stressed. By smiling and releasing these chemicals, you’re on your way to a slimmer face.

Everyone has “trouble areas” on their body. It can be extra frustrating when your face is one of them. Luckily, a few changes can eliminate extra fat on your face and keep you looking your best.

Just because you have a busy schedule doesn’t mean you can’t lose weight and eat healthier.

Dieting and exercise are hard work and can be time-consuming. Many women just don’t have the time to make drastic changes to their nutrition. Between work, family, and daily life, they’re lucky to get dinner on the table.

If this sounds like you, don’t be discouraged. There are small diet changes you can make to see big weight loss results.

1. Have smaller portions

Even if you change nothing else about your diet, smaller portions will make a big difference. Instead of two pieces of toast with breakfast, eat one. Eat half of your sandwich at lunch and save the rest for later.

Smaller portions mean fewer calories and less chance of overeating.

Sometimes we may think we need more food than we actually do. The smaller portion will likely still satisfy you.

2. Eat dark chocolate

That’s right, you can still enjoy chocolate! The key is to eat dark chocolate.

Dark chocolate is made with a higher portion of cocoa. This is full of antioxidants and healthy fats. Eating it can be beneficial for brain function and blood pressure. It also makes for a healthy sweet treat. Just make sure you’re consuming it in moderation.

3. Walk more often

You can’t lose weight by just sitting on the couch. Activity is a crucial part of the process.

That activity doesn’t have to be hours in the gym every day, though. Start by walking! Walking is a low-impact way to get your heart rate up and burn calories. It requires no fancy equipment or extreme fitness abilities.

4. Use cayenne pepper

Not only do peppers add flavor to food, but they are also full of healthy nutrients.

Cayenne pepper is one of the healthiest. The heat you feel when you eat this pepper actually raises your body temperature. This helps boost your metabolism to burn more calories. It also keeps you feeling fuller between meals.

Add cayenne pepper, fresh or dried, to turn up the heat on your weight loss.

5. Use low-calorie condiments

Condiments are a sneaky way that you may be consuming extra calories without even realizing. Many common condiments are full of sugar, fat, and sodium and are easy to use too much of.

Look for low-calorie condiment options. Oil and vinegar make a great salad dressing. Use mustard on your hamburger or hot dog. Dip your ships in salsa instead of queso. Make sure you’re reading labels to know exactly what is in your condiments.

6. Drink low-calorie beverages

Did you know that one 20 oz vanilla latte has over 300 calories?

It’s easy to overlook the things you drink when you’re thinking about nutrition, but they have a big effect on your weight. Sugary drinks add hundreds of calories to your diet each day and contribute to heart disease, diabetes, and cavities.

Water is the easiest and healthiest alternative. To add some flavor, drink a flavored seltzer water or infuse fruits. At the coffee shop, order coffee without the added syrups and flavors. Choose unsweetened tea when it’s available.

7. Eat more fiber

Fiber is a plant-based element of food that adds “bulk” to what you eat. This bulk aids in digestion and help you feel full after eating.

Studies suggest that even if you do nothing else, eating 30 grams of fiber each day is enough to promote weight loss. Incorporate foods like oats, lentils, berries, or popcorn to enjoy the weight loss benefits.

8. Cook at home

After a long day at work, its tempting to get dinner through a drive through window. If you want to maintain a healthy weight, though, it’s a better idea to cook meals at home.

Food from restaurants is tasty, but is often cooked with large amounts of fat and salt. Often, the portion size is much larger than what you should be consuming. Cooking at home gives you full control over what goes into your food and how much of it you eat. 

9. Snack on vegetables

It’s natural to get hungry between meals and snacking is not a bad thing. What matters is what you snack on.

Common process snacks like chips or sugary granola bars add calories without giving beneficial nutrients. They are likely to leave you still feeling hungry and searching for more.

Instead, pack fresh vegetables to snack on. Carrots give a satisfying crunch. Add peanut butter to celery to add some protein. Get in the habit of snacking healthier.

10. Practice mindful eating

Distracted eating is a major cause of weight gain.

Instead of scrolling through social media during meals, put down your phone. Turn off the television and enjoy what you are eating. Use all your senses and eat slowly to fully enjoy your food.

Mindful eating like this increases your satisfaction with the meal. More importantly, it gives your stomach time to send signals to your brain that you are full. All this makes weight loss more intuitive.

You may be busy, but make sure you’re prioritizing your health. These tips are easy to incorporate to get you on the right track.

Weight Loss Motivation

Powerful fat loss motivation secrets you should know to keep you motivated. Diet tips to make weight loss the easiest thing you do this year.

When it comes to fat loss, getting started is the easy part. Keeping your motivation throughout the journey is where the real challenge lies. There are bound to be ups and downs, successes and failures, on your road to a healthier lifestyle. It’s important to be able to keep moving forward.

People often have many reasons for wanting to lose weight. They may not like the way they look, may want to move better. Maybe they want to be able to play with their kids or be around for grandkids. Whatever your reason for shedding the fat, that’s a great place to start drawing motivation.

One reason may not be enough, though. Fat loss is a process and after a few months, its easy to lose focus on your “why.” That’s where these fat loss motivation secrets come in! These are proven methods others have used to successfully stick to a healthy lifestyle.

Keep one or a few of these strategies in your back pocket to reach for on days when your resolve is low.

1. Track your progress with MyFitnessPal

Tracking your progress is one of the best things you can do to keep motivated. Tools like MyFitnessPal make it easy to see just how far you’ve come.

MyFitnessPal functions primarily as a nutrition tracker, allowing you to see the quantity and quality of your food. Use this feature to make sure you are meeting your calorie and nutrient goals daily. Even this simple act has been shown to increase weight loss.

Even more helpful is the weight tracking feature of MyFitnessPal. It can be easy to get caught up in the number on the scale every day and not see the bigger picture. Log your weight weekly so you can see the overall downward trend and be proud of your progress!

2. Take photos of yourself, so you can visually see the progress

How often do you see incredible fat loss before-and-after pictures on the internet? Those transformations inspire us to achieve similar results. Why not use your pictures for the same motivation?

Snap a picture of yourself at the start of your journey. Ask a friend for help capturing the back and side views. Repeat this photoshoot monthly and compare the results. You may not notice changes day-to-day, but a picture is worth 1000 words. You’ll see just how successful you’ve been.  

3. Join a community of other people losing weight

Humans are hardwired for community. Use this to your advantage and join a community of others who share your weight loss goals. Hear from others who have been successful and learn from what has worked for them. Lean on them for encouragement when your own motivation is low.

As you build connections, you’ll feel more confident in your journey knowing you are not alone. There are many groups available to join on social media channels, through local gyms, or even among your friends. Find one that you mesh well with.

4. Make your journey public – added pressure.

If you feel comfortable doing so, consider making your journey public. This could be as simple as sharing your goals with someone you respect or telling your family what you hope to accomplish. To take this to another level, share your progress on social media or in a blog.

When people know what you are working towards, they can help you along the way. Friends, family, and followers can offer accountability. These people believe in your ability to succeed and you won’t want to let them down. A healthy dose of this pressure can be excellent motivation.

5. Celebrate more than just the scale

So many people on a weight loss journey gain a lot of motivation from the scale. This may work well for a bit, but eventually, almost everyone hits a plateau. Don’t worry, this doesn’t mean you aren’t getting healthier. It just means your progress is manifesting in different ways.

To stay motivated when this happens, look at other factors. Are your clothes fitting better? Do you have more energy? Are you sleeping better or enjoying a better mood during the day? These are all signs that your hard work is paying off. When you feel discouraged, remember that not all victories are numerical.

6. Don’t forget to treat yourself

When all else fails, create your own fat loss motivation! Set incremental goals for yourself such as losing 5 pounds, or 10 if you’re ambitious. Reward yourself every time you meet that goal. Make your treats non-food-related so you don’t get in the habit of using food as a reward. Here are some ideas:

• Add $5 to a shopping fund
• Treat yourself to a manicure
• Buy yourself flowers

Increase your rewards as your goals increase. Experiment with different goals and treats until you find a system that works for you.

We all need some extra motivation sometimes, especially when we’re trying to lose weight. Use these strategies to keep you focused on achieving your goals.

How many times have you lost weight only to gain it all back within a year? We’ve all been there. Even with the best of intentions, life gets in the way and makes it hard to stick to a diet.

Popular fad diets don’t make it any easier. The internet and health magazines promise quick “miracle” results with little effort. Many of these diets may work in the short-term by drastically changing the way you eat. But big changes aren’t sustainable.

Once you stop following their plan, you’ll likely gain back any weight you had lost. Even worse, you may also have caused negative health side effects. Strict fad diets can throw your metabolism off balance, alter hormone levels, or lead to nutritional deficiencies.

Don’t let this discourage you. There are safe, effective ways to lose weight and keep it off. Instead of the latest fad diet, try these tips for long-term success.

1. Adopt a healthier long-term lifestyle diet

The biggest thing you can do to help your weight loss is to change your mindset. When deciding what and how to eat, don’t think of it as ‘going on a diet.’ Think of it as making healthier lifestyle choices.

The diet mentality says, ‘I can never have bread or ice cream.’ This poses a challenge if you, like most people, enjoy eating bread and ice cream. A healthier lifestyle choice would be to have ice cream or bread only once or twice a week in moderation.

This mind shift is much easier for your willpower to handle. You’re more likely to stick to it and see results.

2. Drink Water Everyday

Water is critically important if you’re trying to lose weight. Staying hydrated is the first step to keeping your body functioning with efficiency. It allows you to clear toxins, power through a workout, and make healthier choices.

Drinking water is also a great way to help you cut calories and stay satisfied between meals. Swapping out a single sugary drink a day for water can save you almost 5000 calories per month. That packs a big punch to stubborn belly fat.

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

3. Walk, do yoga, and workout every day

If you want to lose weight and belly fat, you’ll need daily physical activity. You don’t need to spend hours in the gym, though.

The US Dept. of Health and Human Services recommends 150 minutes of moderate to vigorous physical activity each week. That equates to approximately 30 minutes per day, 5 days a week. Find an exercise that you enjoy, like jogging, yoga, or even dancing. Schedule it into your day and make it a priority.

Aside from defined exercise, walking is a great way to stay active throughout the day. Even a quick lunchtime walk around the block can boost your health and fat loss efforts.

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• 5 Yoga Poses to Reduce Belly Fat (Weight Loss Asanas)
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4. Build a support network – find friends to help keep you motivated.

Weight loss is hard. There are sure to be times when you feel like giving up. When you start to lose motivation, lean on a support system to keep you going. Workout with a friend or meal plans together to hold each other accountable.

If you’re on a solo mission, it can be helpful to share your goals with others. Tell your family what you hope to accomplish, or even post on social media. The more public your goals are, the more likely you are to stick to them.

5. Cook your own food, avoid eating fast food

Fast food may be delicious, but your body doesn’t love it quite as much as your taste buds do. That cheeseburger and fries are loaded with sodium, fat, and processed chemicals. Regularly eating this type of food can lead to weight gain and diabetes, heart disease, and stroke.

The best way to ensure the quality of your food is to cook it yourself. In your kitchen, you have more control over ingredients and portion sizes. This allows you to make smarter, healthier food choices.

It may be a challenge to get started, but there are many ways to make cooking less of a chore. If time is an issue, consider batch cooking or meal prepping. If you’re not comfortable in the kitchen, look for simple recipes to follow. Find what works best with your schedule and abilities.

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• Shrimp Tacos Recipe with Avocado-Cilantro Guacamole
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Weight loss doesn’t have to be a never-ending cycle. Put some of these tips into practice to lose weight and keep it off permanently!

Yoga Poses to Reduce Belly Fat

The best yoga exercises for belly fat reduction. Beginner-friendly poses that will help you to lose weight, improve flexibility and get rid of that stubborn stomach fat.

Yoga may not be the first workout you think of for flat belly exercises, but the following yoga poses will help you target that stubborn belly fat and lose weight with ease.

That’s because the yoga asanas below require your core to be engaged. This builds ab strength and works to tone the belly without hundreds of crunches.

Related Posts:

• 7 Yoga Poses for Plus Size Beginners
• 10 Daily Yoga Poses for Older Women
• 12 Best Yoga Videos on YouTube

The practice of yoga dates back at least 5000 years. The first thought of as a way to bring harmony between the mind and body, the ancient practice has adapted to cultures across the world. In the West, it is now a popular form of exercise that is great for strength, flexibility, and relaxation.

Yoga is a very purposeful practice where each move is completed with intention. As you hold each pose, concentrate on engaging your core. Perform these a few times a week to take your flat belly efforts to the next level.  

1. Pontoon pose (Naukasana)

This pose is also known as boat pose. To modify, bend your knees and work up to straight legs.

• Begin by sitting up with your feet flat on the floor and knees pointed toward the sky
• Lean your torso back and extend your arms out in front of you
• Balancing on your tailbone, raise your feet so your shins are parallel to the floor
• Straighten your legs and hold them at a 45-degree angle
• Hold for 15-30 seconds

2. Bow pose (Dhanurasana)

This pose can be intense, even for the experienced yogi. Use a yoga strap around your feet if you need to. Even if you can’t lift very high off the ground, you’ll still experience the flat-belly benefits.

• Begin by laying on your stomach
• Bend your knees so the soles of your feet are pointing to the sky
• Reach your left hand back to grab the top of your left foot. Grab the top of your right foot with your right hand.
• As you inhale, left your chest while keeping your shoulders pulled back.
• As you exhale, push your feet into your hands to lift yourself higher off the floor.
• Hold for 15-30 seconds

3. Plank Pose (Kumbhakasana)

If you’re a beginner, you can always perform the pose with your knees on the ground. It will still work your core and help you get stronger.

• Begin on your hands and knees. Your knees should be directly below your hips and wrists should be under your shoulders
• Straighten one leg and then the other, tucking your toes
• Engage your core so that your back is flat and your body is in a straight line
• Hold for 30-45 seconds
• For a challenge, bend your elbows and lower to your forearms

4. Wind Relieving Pose (Pavanamukthasana)

This pose strengthens the arms and back while stretching the hips. It’s also known to relieve digestive discomfort.

• Begin by laying flat on your back with arms down by your sides
• While you inhale, keep your legs straight and raise to a 45-degree angle
• On your exhale, raise your legs straight up to a 90-degree angle
• On your next breath, bend your knees into your chest
• Wrap your arms around your legs
• Lift your head and shoulders up so that your forehead meets your knees
• Hold for 30-45 seconds

5. Cobra pose (Bhujang asana)

Cobra pose helps to open the chest and lungs, but don’t overdo the backbend. Only raise up as high as is comfortable for you and move gently, especially if you have lower back pain. 

• Begin by laying on your stomach with your chin resting on the mat
• Bend your arms and place your hands under your shoulders
• Slowly push into your hands as your chest lifts off the mat
• Keep your shoulders down and your gaze slightly up
• Hold for 30-45 seconds

Whether you’re just starting out or have been doing yoga for years, everyone can benefit from these simple core-strengthening poses. Flow-through the sequence to get moving in the morning or add a couple of poses to your workout. You’ll be feeling the benefits of yoga in no time.

Wouldn’t it be great if you could get fit without having to leave your bed? It might not be as impossible as you think. This short workout routine is perfect for adding a little sweat to your latest Netflix binge. You won’t even need to change out of your pajamas!

Even simple exercises like these can deliver major benefits. The core movements in this routine are key for getting a flat belly. They also strengthen the part of your body responsible for keeping you upright and moving.

Unlike cardio or weight training, there is no fancy equipment required. These bed exercises can help you reach your fitness goals from the comfort of your mattress.

1. Bicycles for 30 seconds

Bicycles were named the best ab exercise by the American Council on Exercise in 2001. ACE evaluated 13 common core moves for how well they stimulate the rectus abdominus and obliques. The “bicycle maneuver” was the winner.

• Lay flat on your back with your hands behind your head, elbows pointing out.
• Bend your knees so that your legs are in a 90-degree angle.
• Raise your shoulders off the mattress, keeping your hands behind your head.
• Straighten your left leg and hover it about an inch off your mattress.
• At the same time, pull your right knee into your chest.
• As you pull your right knee in, twist your torso to touch your left elbow to your right knee.
• Switch your leg positions – straighten your right leg while your left knee pulls in.
• Touch your left knee to your right elbow. Continue alternating sides.

2. Leg raises for 30 seconds

Leg raises specifically target the lower abs. These help strengthen your hips and lower back. If you find this difficult, bend your knees to modify the movement.

• Lay flat on your back with your arms stretched down by your sides. You can also place your hands underneath your tail bone if that is more comfortable.
• Straighten both legs and hover an inch off the mattress.
• Keep both legs straight as you raise them up to form an L shape with your body.
• Lower back down to hover an inch off the mattress. Repeat.

3. Regular crunches for 1 minute

Crunches zero in on your upper abs. When completing this exercise, be mindful of your form. Keep your back straight by looking up at the ceiling and take care not to pull on the neck. Use your hands only to support your head.

• Lay on your back with your knees bent toward the ceiling.
• Place your hands behind your head, elbows pointing out.
• Raise your head and shoulders off the mattress as you crunch towards your knees.
• Lower back down and repeat.

4. Heel touches for 30 seconds

Heel touches are a great exercise to target the obliques, or the sides of your core. It also performs double duty by working the upper abs as well.

• Lay on your back with your knees bent toward the ceiling and your feet shoulder-width apart.
• Stretch your arms out straight toward your feet.
• Lift your shoulders off the mattress.
• Crunch to your left side so that your left hand touches your left heel. Repeat to the right.
• Alternate touching the left and right heels.

5. V-Ups for 30 Seconds

This exercise works the upper and lower abs at the same time. It can be difficult for beginners, but don’t get discouraged! To modify, bend your knees.

• Lay flat on your back with legs stretched out straight.
• Straighten your arms above your head.
• Keeping your legs straight, raise them up close to a 90-degree angle.
• At the same time, lift your arms and shoulders up to touch your feet with your hands. Don’t worry if you can’t quite touch, just do your best!
• Lower your arms and legs back down and repeat.

Complete this circuit for three rounds total.

Getting a fit, flat belly doesn’t have to be complicated. Perform this routine a few times a week and no one will be able to tell that you traded the gym for your bed!

Let’s face it. Starting a weight loss journey feels like standing at the bottom of Mt. Everest, especially if you’re over 200 pounds. You know the view from the top will be worth it, but the climb will take a lot of physical, mental, and emotionally hard work.

This may not be your first time trying to lose weight, but it can be your most successful.

The good news is you’re not starting this journey from scratch. Extensive research has been done on how to lose weight safely and effectively. By implementing some of these basic tips, you’re already on your way to achieving a healthier lifestyle.

1. Don’t focus on exercise, just be active

Just because you want to lose weight doesn’t mean you need to start spending hours on a treadmill. Focus on being active. Incorporate walks into your daily schedule. Take the stairs rather than the elevator. Put on your favorite music and dance around your living room.

The more you add natural activity into your day, the more likely you will make it a lasting habit. Movement is great for burning calories, but it also improves your mood and can help reduce stress. Once you build a strong foundation of activity, then you can begin to perform more strenuous exercise.

2. Don’t worry about calories, just cut down your eating

Counting calories is often the first thing people turn to when wanting to lose weight. It may work, but it’s a detailed process that can be frustrating and confusing. A better way to get started is by reducing the amount you eat.

We know that sounds much easier said than done, but it can be simple. Consume smaller portions at each meal. Consider replacing breakfast with a nutritious smoothie. You may even stop eating after a certain time each night. Through these easy adjustments, you’ll cut calories without even thinking.

3. Improve your digestion with detoxing teas and fiber-rich foods.

Unlike other nutrients, the fiber in food is not broken down by the body. As it passes through your digestive system, it cleans out bad bacteria and promotes the presence of good bacteria.

Antioxidant-rich teas improve digestion in a similar fashion. Known as flavonoids, these antioxidants help clear the body of free-radicals. These are unstable molecules that have the potential to be harmful to your health.

Include foods like whole-grain bread, vegetables, and beans in your diet to keep your digestive system efficient. Pair with green tea to supercharge your efforts.

4. Cut down on carbohydrates.

There’s a reason this some of the most common weight loss advice out there.

Carbohydrates are essential for body function, but they are everywhere. It’s easy to overdo it if you’re not careful. Often, a food that is high in carbohydrates will also be high in calories. Your body converts those excess calories to fat and stores it.

Limit your carbs to only healthy, complex carbs like brown rice or sweet potatoes. The rest of your plate should be lean protein, leafy greens, vegetables, and healthy fat.

5. Eat more high protein meals

You know protein is important to build muscle, but it can also help you slim down. High-protein foods are digested slowly, which keeps you feeling fuller longer. Protein is also much more likely to be used by the body instead of stored as fat.

All protein is not the same, though. Focus on consuming lean protein sources instead of those with higher fat contents. This includes fish, chicken, nuts, seeds, or eggs.

6. Drink a lot of water

Water is good for your whole body, but it is especially helpful for weight loss. Staying hydrated can help keep you from getting hungry between meals. Water is also a great alternative to high-calorie, sugary drinks that hinder weight loss.

Drinking water has been shown to boost metabolism and make your body more efficient at burning fat. The National Academies of Sciences, Engineering, and Medicine, or NASEM, recommends 91 ounces per day for women and 125 ounces for men.

7. Understand losing weight takes time to notice changes

As you begin this weight loss journey, understand that this is not an overnight process. Don’t get discouraged if you don’t see results right away. Even if it’s not immediately reflected in the mirror or the scale, every change you make is a step in a positive direction.

Lean on a strong support system to help you stay committed to the process. Eventually, you will see the results for yourself when your hard work pays off.

The key to getting started on your weight loss journey is to keep it simple. Use these tips as your first easy steps on the path to success.