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Maxaa Keena Inuu Kordho Miisaanka Qofka Bisha Ramadaan

In kasta oo la sooman yahay inta lagu gudo jiro bisha barakeysan ee Ramadaan saacado dheer, hadana waxaa jira dad badan oo ka cabanayo inuu kordho miisaankooda inta lagu gudo jiro bisha soon ee fadliga badan.

Hadaba waxaa jirta waxyaabo badan oo sabab u ah inuu kordho miisaanka qofka inta lagu gudo jiro bisha ramadaan waxaana ka mida wax yaaba kordhiya miisaanka int lagu gudo jiro ramadaanka waxaana ka mida:

  1. Qof oo cuno cunto fara badan taasi oo uu cunayo afurka ilمaa iyo saxuurta isagoo oo aan sameyneynin wax aala miito ah ama socod arrintaasi waxay keenaysaa inuu kordho miisaanka qofka oo uu cayilo.
  2. Qofka oo cuno ama qaato waxyaabaha macmacaanka badan kuwaas oo ay ka buuxaan buritiino badan, waxayna kula taliyaan qubarad dhanka cuntada inuu marka hore qofka uu ku afuro dhowr xabo oo timir ah.
  3. Caloosha oo aan diyaar u aheyn inay qaadato cunto badan maadaama qofka uu soo manyahay saacado ka badan 12 saacadood, arrintaani ayaa qubarada dhanka cuntada waxay kula taliyaan dadka in marka hore uu qofka uu ku afuro koob biyo ah oo casiir ah kaasi oo aan laheyn wax sonkor ah, ka dibna uu usugo cuntada kale ee weyn muddo dhan 10- 20 daqiiqo.
  4. Qofka oo aan sameynin jir dhis ama aalamiito waxay keentaa inuu kordho miisaanka qofka.
  5. Qofka oo seexdo marka uu afuro waxay keentaa inuu kordho miisaanka qofka ama uu cayilo.

Waxay ku talinayaan qubarada cuntada iyo dhaqaatiirta inuusan qofka uusan iska badin raashinka afurka, sidoo kale waxay ku talinayaa inuu qofka uu socdo marka uu afuro halsaac ilaa iyo sodon daqiiqo afurka ka dib.

VIDEO:Sidee Cayilka isaga ilaalinkartaa inta Lagu Jira Bisha Ramadaan Isagana Yareenkartaa Caloosha

Rachid Nekkaz waa Nin Milyaneer Taajir ah oo u dhashay dalka Faransiiska balse asal ahaan ka soo jeeda wadanka Aljeeriya , wuxuuna ninkaan quus iyo jahwareer ku riday dowlada Faransiiska .
Maalqabeenka Rachid Nekkaz ayaa bilaabay olale looga soo hor jeedo mabnuucida Xijaabka ama Niqaabka wuxuuna Dumarkii asturnaa u diray inay ku yaacaan goobaha laga mabnuucay uuna bixin doono qarashka lagu soo ganaaxo.
Rachid Nekkaz ayaa olalihiisa ugu magac daray ” Xirta Niqaabka oo la dhex taga goob kaste ” Ninkaan Maalqabeenka ah ayaa dhamaan qarashkii ganaaxa ka bixiyay dumarkii la soo ganaaxay , waxaana qarashka ganaax kaste lagu sheegay 150 Euro sida uu qabo sharciga dalka Faransiiska .

DAAWO: Ninka Dunida Ugu Buuran Oo Qaliin Loogu Yareynayay Caloosha Lagu Sameeyay

Juan Pedro Franco, oo 33 sano jir loo aqoonsan yahay inuu yahay ninka adduunka ugu buuran ayaa qaliin heer caalami ah ayaa lagu sameeyay, kaasoo baruurta calooshiisa xertay looga yareynayay.

Juan Pedro Franco, oo culeyskiisu yahay 595 kg ayaa qaliinka lagu sameeyay uu noqday mid lagu guuleystay, inkastoo wax sidaas u weyn uusan iska badalin, haddana rajo ayuu ka qabaa in la dhimo culeyskiisa.

Ninkaan ayaa gabay dhaqdhaqaaqa, wuxuuna noqday qof sariir saaran oo meesha uun lagu quudiyo, waxaana dhaqtarka qaliinka ku sameeyay uu kula taliyay inuu yareero cuntada.

Hoose Ka Daawo Muuqalka video-ga

 

Drinking These Before Going to Bed Will Help Burn Belly Fat

Today We’ll give you all a list of the very best homemade drinks recipes that will help you get healthier and slimmer and make you full of energy.

Today We'll give you all a list of the very best homemade drinks recipes that will help you get healthier and slimmer and make you full of energy.

These are basic recipes, and you can adapt them to your taste: add less sugar, use more healthy ingredients, use water instead of soda.
They’ll still be incredibly delicious!

Sida Ugu Fudud Ee Qofka Cayilan Uu Iskaga Dhimi Karo Cayilka Iyo Xeerta Saaran…

Miisaanka Badan , Qof kasta oo isku daya in uu yareeyo miisaanka waxa ay ka qaadataa dadaal badan iyo hawlkarnimo dheeraad ah. Nasiib-wanaag, way ka fududahay, sida aad ka fikirayso.

Haddii aad gubto calories badan marka loo barbar-dhigo ta aad ka hesho cuntadda, culaysku wuu kaa dhacayaa. Taas macnaheedu waxa weeyi karta , tamarta badan ee jidhka ku kaydsan haddii aan la gubin waxa ay isku bedeshaa Dux ama Baruur, taas oo sabab u ah culayska badan.

 

Sidaas daraadeed; waxa haboon in uu qofku yareeyo xadiga calories-ka ah ee uu qaadanayo ama uu kordhiyo dhaqdhaqaaqa jidhka, sida jimicsiga, orodka iwm. Halkan waxa aynu ku xusi doonaa tallaabooyin kooban oo lagu yarayn karo miisaanka:

 

1. Cabitaanka Shaaha Cagaaran (Green Tea): haddii aanad joojin karayn cabitaanka shaaha, waxa bedel aad ka dhigan kartaa shaaha cagaaran. Shaahani waxa uu gubaa maalintii 70 calories ah, sababta oo ah waxa uu dedejiyaa dheef-shiidka.

2. Midhaha Khudaarta: khudaarta cagaaran oo sideeda loo cunaa waxa ay ka wanaagsan tahay, iyada oo la miiro, sababta oo ah galkii ayay leedahay (fiber), kaas oo fududeeya dheef-shiidka. Tusaale, Liinta inta aan la miiran waxa ku jira 60 tamar ah, halka marka la miiro ay isku bedesho 120 tamar ah.

3. Biyaha ka door-bid sharaabka kale: Biyaha ayaa ka wanaagsan sharaabka, dhinaca miisaan-yaraynta, laakiin haddii aanad joojin karayn cabitaanka sharaabka, isticmaal ka soodhaha leh, sida Sprite-ka iwm.

4. Kordhi Qaadashada Borotiinka: Borotiinka badan waxa uu yareeyaa duxda/baruurta. Sidaas daraadeed; cunitaanka kalluunka ama beedka ayaa ka wanaagsan cunitaanka hilibka, kuruska iyo baruurta, marka laga hadlayo miisaan yaraynta.

5. Yaraynta Macmacaanka Cuntada Laga Dambaysiiyo, gaar ahaan kuwa chocolate-ka iyo dufanka leh.

6. Cuntada oo Saliida laga Yareeyo: Ka yaree saliida, badharka, subagga cunta. Saliidaha ugu wanaagsan waxa ka mid ah Saytuunka.

7. Yaree Cuntada Aad Qaadanayso: Uma baahnid in aad cunto badan isticmasho saddex wakhti, sababta oo ah waxa mashquuliya hab-dhiska dheef-shiidka, waxa kugu filan in aad 4 ilaa 5 jeer aad cunto cunto dheeli-tiran oo aad u yar.

8. Jooji Cuntooyinka loo yaqaan (Starchy food): sida Baradhada, ku bedel beeniska, faasuuliyaha, heedda, hadhuudhka, Galayda, Sareenka oo dhammaantood laga helo fiber, vitamin, iyo Iron.

9. Cuntada Guriga: Cuntada guriga ayaa ka wanaagsan ta suuqa, sababta oo ah waad kaantaroolaysaa cunta gurigaaga lagu samaynayo.

10. Akhri waraaqda ku dhegan cuntada aad cunayso: si aad u hubiso xadiga tamarta ah ee laga helo ama taariikhda ay dhacayso iyo waxyaabaha ay ka kooban tahay.

Waa Qallinkii Deeqa Cali Saalax

EXCLUSIVE: How to Lose 1.2 Stone of Stomach Fat EVERY Week with Just 2 Diet Tips. Holly Willoughby Shares Her Incredible Transformation!

In a Recent Inteview, Holly Willoughby Revealed Her Fat Busting Secret That Melts Off Almost 1 STONE of Fat EVERY week, Without Diet or Exercise that works for both men and women!

When asked in an interview about her remarkable weight loss in a recent television interview, Holly Willoughby shocked the audience. Whilst previously thought to be the result of extreme exercise and a low calore diet, Holly said her incredible transformation was actually thanks to a strange fruit extract. On interview she states, “I couldn’t believe how easy it was. I didn’t change my diet or my daily routine, but the fat melted off like it butter. I love this stuff! Finally a diet that just works.”

 

 

Holly Willoughby isn’t the only celebrity jumping on this fat burning wonder. Kelly Osbourne, Rachael Ray and Jennifer Lopez are all reported to have lost a significant amount of body fat with just this easy diet cleanse. Daily use of the product is clinically proven to melt off nearly 1 stone every 7 days and flush out all the junk out of your body. And best of all, it’s totally affordable! We know what you’re thinking though and we also had our doubts.

 

 

 

Holly Willoughby claims Wild Raspberry Ketone was the key factor in losing 2.9 Stone in just 6 weeks.

 

You may have heard of the enormously popular Wild Raspberry Ketone in the news. It’s a completely organic pumpkin-shaped fruit native to Indonesia – scientifically proven to tear away fat from you body. In studies taken out by renowned health research institution Queens University in Canada – Wild Raspberry Ketone was proven to ignite your metabolism and therefore fat burning capabilities by around 300% when taken regularly. That said, the problem is that very few Raspberry Ketone products out there are pure. Most fluctuate between the 60-70% purity levels – well thats off course until we ran into the product ‘Wild Raspberry Ketone’. Wild Raspberry Ketone claimed they delivered 95% pure Wild Raspberry Ketone extract to your body so to put it simply – we were intrigued.

 

 

 

After further research, we found that most of the success stories talk about combiningWild Raspberry Ketone with a cleansing product called Daily Power Cleanse to achieve maximum weight loss. The idea behind combining the products is that while the Wild Raspberry Ketone encourages weight loss and increases energy whilst the Daily Power Cleanse helps rid your body of toxins and allows your body to work and burn calories more efficiently.

 

With so many celebrities experiencing success with Wild Raspberry Ketone we wanted to verify for ourselves that it worked as others said. After a quick office survey we chose our chief editor Brenda Davis who was trying to drop weight fast for her upcoming wedding in 7 weeks. Here is her acccount of using both products for 4 weeks.

 

Brenda’s Wild Raspberry Ketone Experience

 

In order to try the Wild Raspberry Ketone diet, I ordered the product online. Although there are many Raspberry Ketone products available, I chose Wild Raspberry Ketone on the basis that it had been clinically tested and approved at GNP Labs in Austin, Texas – an organisation renowned for their strict guideslines on weight management products.

The trial bottle of Wild Raspberry Ketone was delivered in a few days after ordering and shipping was cheap which was a nice bonus. According to my research, Wild Raspberry Ketone is one of the most concentrated and purest weight loss products on the market.

 

Based on my findings, Wild Raspberry Ketone has been clinically proven to:

 

  • Promote 4 Times More Weight Loss Than Diet and Exercise
  • Boost Energy
  • Deliver Rich in Antioxidants To Your Body
  • Promote Cardiovascular and Digestive Health
  • Help Eliminate Bad Toxins That Have Built Up Over the Years
  • Destroy harmful parasites in your digestive tract
  • Remove ‘Sludge’ From the Walls of the Stomach
  • Help Get Rid of Gas and Bloating
  • Help Regulate the Metabolism
  • Increase Energy

 

A nice little bonus was that Wild Raspberry Ketone is backed by a 100% satisfaction guarantee.

 


“Wild Raspberry Ketone offers one of the least expensive herbal supplements on the market. The ingredient from the rind of the fruit could hasten your weight-loss efforts. The natural extract is called raspberry ketone extract (-CHO), and researchers claim that -CHO can double or triple one’s weight loss.”


 

Brenda’s 4 Week Weight Loss Results:

 

Before and after picture of Brenda Davis. The picture on the right was taken after only 4 weeks of using Wild Raspberry Ketone

 

“How do I do it?”

 

Putting the Wild Raspberry Ketone and Daily Power Cleanse Combo to the Test

 

The Wild Raspberry Ketone arrived within 4 days of having placed my order online.

 

WEEK ONE:

After one week on the diet using both products I was surprised at the dramatic results. My energy level was up, and I wasn’t even hungry. A welcomed side effect of the Wild Raspberry Ketone diet is its power to curb the appetite.

I honestly felt fantastic.

Best of all, I didn’t even change anything about my daily routine. On Day 7, I got on the scale and couldn’t believe my eyes. I had lost 0.5 stone. But I still wasn’t convinced, since they say you lose a lot of water weight at the beginning of any diet. I wanted to wait and see the results in the upcoming weeks. But it sure was looking up! I now weighed under 9 stone.

WEEK TWO:

After two weeks of using the supplement, I started the week off with even more energy, and actually sleeping more soundly than before. I was no longer waking up during the night and tossing and turning because my body was actually able to relax (this is a result of getting rid of the toxins, I think). Plus I still managed to lose another 0.5 stone, putting me at an unbelievable 1.05 stone of weight loss, in just 2 weeks.

I must admit that I’m starting to believe that this diet is more than just a gimmick.

WEEK THREE:

After 3 weeks, all my doubts and skepticism had absolutely vanished! I am down, 2 full dress sizes after losing another 0.45 stone. And I still have a ton of energy. Quite often, around the third week of other diets, you tend to run out of steam. But with the Wild Raspberry Ketone and Daily Power Cleanse diet my energy levels don’t dip, instead they remain steady throughout the day. I no longer need that cat nap around 3pm in the afternoon! I am even noticing that my stomach is digesting food so much better. No bloating

WEEK FOUR:

After the fourth week, my final results were shocking. I lost an unbelievable 1.82 stone since starting the Wild Raspberry Ketone diet! Actually everyone at Celebrity Beauty Magazine is kicking themselves for not having volunteered to be the guinea pig. Using the Wild Raspberry Ketone in week 4, I lost an additional 0.5 stone. The results are consistent! But to be honest, I really didn’t have much more than that left to lose. I am definitely going to continue taking both products – thanks so much guys at Celebrity Beauty for this!

 

Will This Work For You?

Top 10 Ways to Lose Weight, Weight Loss Secrets and Weight Loss Tips

There are as many weight loss opinions as there are people on the planet. For years, studies suggested that fat was bad. Then they decided that fat is good, but only certain types. Some diets claim that meat harms the body, while others suggest limiting carbohydrates.

In spite of all that knowledge, we now have an obesity epidemic on a global scale, the likes of which have never been seen before. The World Health Organization estimated in 2014 that more than 2 Billion adults were obese.

The top five fattest countries are the United States, Mexico, the United Kingdom, Canada and Australia. Although obesity was once considered a rich persons disease, obesity rates are rising world wide. The only region in the entire world where obesity is not a problem is sub-Saharan Africa.

While many factors created the obesity epidemic, there are no easy answers. This article does not attempt to resolve the obesity crisis. Instead, it will help you, on an individual level, find some ideas to help you lose weight, find a healthy weight, and maintain your ideal weight.

Obesity in America

How do you feel?

How do you feel? Really?

People often lose sight of how their bodies and how our emotions are affecting them, until suddenly, they find themselves overweight, tired, and sick.

The answer? Many turn to pills and medication, hoping they will offer some relief. But what happens when the medication doesn’t work? What happens when you still feel sick and tired?

Perhaps changing your diet and paying attention to how you truly feel, could change your entire life. Are you willing to give it a try?

You deserve to feel better

How do I lose weight?

So what is the solution? How do you lose weight and keep it off? Of course, starvation diets work wonders, at first. You lose several pounds the first week, until you return to normal eating, and your normal weight, plus a few extra pounds for good measure. Yo-yo diets, or losing weight, only to gain back more weight, have been shown to be very detrimental to overall health and well being. The stress of a strict diet causes the body to produce stress related hormones, such as cortisol. In addition, lack of food causes the metabolism to slow down, and leaves the body feeling weak and tired. Once the diet is over, the body begins storing calories, to ensure that starvation won’t happen again.

Starvation diets are obviously not the answer. Extreme exercise can help, but you really can’t outrun a bad diet. The obesity epidemic, and the average person’s weight problem isn’t primarily an issue of exercise, although the sedentary lifestyle has made matters worse. The real culprit is the food people put into their mouths.

What we eat and what we drink has an enormous impact on weight gain and, consequently weight loss. Following are some ideas, both food related and life style related, to help you achieve your ideal weight.

Are you sick and tired of being sick and tired?

Water is essential to feel better

Top 10 Weight Loss Tips

10. Drink More Water: Our bodies are made primarily of water. Seventy percent of the human body is comprised of water, and water plays an important function in maintaining the proper functioning of various organs in the body.

While water doesn’t burn fat, it does do several things to help the body lose weight. First off, if you are drinking several glasses of water each day, then chances are, you are drinking less of other, less healthy drinks. In addition to having no calories, water contains no sugar, and is free (from the tap).

Start your day with a glass of water first thing. Before you eat or drink anything else, even that essential morning cup of coffee or tea, start your day with a glass of water. This will help your internal organs function properly. It can help with digestion, and cleansing the colon. In addition, water purges toxins from the body, and helps renew blood and muscle cells.

If you begin your day with chilled water, you will rev up your body’s metabolism first thing, and help your body burn more calories. This is important, if you hope to lose weight.

Throughout the day, it is important to stay hydrated. Often, the body sends out thirst signals if it is not getting enough water. Many people mistake these signals for hunger. Before you reach for a snack, drink another glass of water. Ideally, you should be drinking about eight glasses of water each day. During the mid-morning slump at work, don’t reach for another cup of coffee and a doughnut. Instead, have a glass of water.

Before heading out to lunch, have more water. Not only will you stay hydrated, but it will also help you feel fuller during lunch, and hopefully, you will eat less. During your meals, before you begin sipping on your usual glass of soda or tea, have a glass of water first. You don’t have to gulp it down, and you don’t have to stop drinking the things you like. Just add a glass of water first.

Fluid loss occurs throughout the day, through breathing, sweating, urinating and even evaporation. It is important as you go through your day, to replenish the water your body has lost. Maintaining proper hydration helps you skin stay soft and supple, it helps your body rebuild muscle, and it helps with proper brain function.

As you progress through the day, try drinking another glass of water in the afternoon. You might find it helps you concentrate at work, and alleviates hunger pangs.

The best way to tell if you’ve had enough water is the color of your urine. If it is dark yellow or orange, then your body is likely dehydrated. When you are hydrated, the urine should be pale yellow, like a glass of chardonnay. And speaking of chardonnay, if you drink alcohol, you should increase your water intake to reduce the effects of alcohol on the body the following morning. Alcohol dehydrates the body and can leave you feeling sick, achy and lethargic. Drinking water before going to bed will help mitigate those effects. And some studies have reported that drinking water before bed actually decreases your risk of heart attack.

Most adults need 7-9 hours of sleep each night

Source

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9. Get more sleep: It seems counter intuitive, but the truth is, when your body isn’t getting adequate rest, you tend to gain weight. Nearly two-thirds of American’s suffer sleep deprivation to some extent, during any given week, and lack of sleep has been shown to have negative effects on weight loss.

Not only are the obvious culprits to blame: You are so tired, you need an extra latte to get through the morning, which adds more calories to your day. Or, you are so exhausted after work that instead of working out, you head home and crash on the couch, barely moving until bedtime.

But sleep plays other important roles in weight loss. First, when you don’t get enough sleep, your brain’s frontal lobe shows less activity. This is the area of the brain that controls decision making and controls impulses. If your frontal lobe is sluggish, chances are, you won’t be able to resist temptation when it comes knocking. Not only do we make poor choices when we are tired, but the body craves high carbohydrate, high fat foods to energize it. These types of foods are a nightmare for anyone trying to lose weight.

Sleep also impacts the hunger and fullness hormones in the body. When these hormones are out of balance due to a lack of sleep, you tend to feel more hungry and eat more, while also not feeling full as quickly.

When the body is not getting enough rest, it also produces the stress hormone cortisol. Cortisol is directly related to weight gain, as it signals the body to conserve energy while you are awake.

Researchers discovered that when dieters cut back on sleep during a two week period, the amount of weight they lost dropped significantly, even though their caloric intake stayed the same.

While sleeping may not directly help you lose weight, the negative effects of not getting enough rest include a slower metabolism and weight gain.

Easy Meditation

  • Sit in a quiet place and find a comfortable position.
  • Close your eyes.
  • Relax your body. Begin at the top of your head, and release any tension in your brow, in your jaw, your neck, shoulders, back, pelvis, legs and toes.
  • Breathe deeply. Pay attention to the breath as it moves through your body.
  • When your mind wanders, don’t judge yourself. Notice the thought, then release it and bring your attention back to your breath.
  • Practice for a few minutes at a time. When you are feeling stressed, irritated, stop and breathe.
  • Try meditating once or twice a day.

Meditation can change your life

8. Meditate: The practice of mindfullness will help you be present throughout your day, and as you increase your awareness, you can make better choices.

Begin by becoming aware of your breath. Taking five deep breaths before beginning a meal will help clear your mind and make you more aware of your emotional palate. Instead of mindlessly munching your way through a bag of chips, breathe deeply and think about the food you are about to eat.

Meditation can help clear the mental clutter that leads to overeating and emotional eating. When we carry around a lot of baggage, we go through our days, not paying attention to what we are doing, saying or thinking.

Slowing down, allowing the mind to be present in the moment, and becoming aware of your body will help you make a connection to how you are feeling right now. Maybe you don’t really want to eat an entire pound of M&M’s. Maybe what you really want is to cry, or to run or to sleep. Feel exactly what is happening in your body, before you begin mindlessly shoveling food into your mouth.

Meditation is easy. It’s free. And it can help you become aware of why you are doing what you do. Once you are aware, then you can change patterns and develop new, healthier ways of getting through your day.

7. Take the stairs: It’s not hard to add a little physical activity into your daily routine, and taking the stairs is one great way to do that. There are lots of small things you can do, which add up to more activity, a faster metabolism, and increased weight loss.

Although it may seem daunting at first, adding movement into your daily routine can be easy. First, you have to decide that you want to move more. If you are serious about your weight loss goals, and achieving your ideal weight, then you will want to exercise more than you do.

Most adults are moderately to severely sedentary. This affects not only your weight, but also your mood, and your overall outlook on life. Adding even a little bit of physical activity will help with your goals and improve your mood as well.

Begin by taking the stairs whenever possible. It can be inconvenient. It might take a minute longer. But your health is worth a few extra minutes of walking. If you have many flights of stairs, you don’t have to tackle them all at once. Begin by walking to the second floor, and taking the elevator. Do that for a week. Next week, go up one floor further.

When you leave, it is much easier to descend the stairs, so feel free to take the stairs all the way down to the ground level. If that feels like too much, then go halfway down and take the elevator the rest of the way. The key is to move more today than you did yesterday.

Another way to add physical activity is to park farther away from the store. You don’t need to have the closest parking space, even if it is too cold or too hot outside. Park farther than you did yesterday, and walk. You don’t have to hike a half-mile across a massive parking lot. Just park farther from the building than you did before, and walk. Enjoy being outside, if even for only a few moments. Notice the feel of the air on your face, the scent of the air, the temperature, and make sure to look up at the sky. Appreciate the beauty that surrounds you.

6. Add some yoga to your day:You don’t have to spend an hour contorting into impossible poses in order to enjoy the weightless benefits of yoga.

Of course, an hour of hot yoga will energize your body and increase your metabolism, but you might be surprised to learn that even gentle yoga can offer weight loss benefits.

In an ongoing study at the Fred Hutchinson Cancer Research Center in Seattle, lead researcher Alan Kristal studied more than 15,000 adults in their 50’s, and discovered that overweight people who did yoga at least once a week for four years lost an average of five pounds, while those who did not practice yoga gained nearly 13.5 pounds.

Scientists are still studying why gentle yoga can help with weight loss, but the answer seems quite simple. A regular yoga practice improves how the brain reacts to stress, which can lead to better, healthier choices.

In addition, the practice of yoga creates a connection between the mind and body. Not only are you exercising the body, by stretching and bending, but you are also connecting to your body through your breathing. As you become aware of your body, and tune in to how it feels, you become more compassionate to yourself.

Adding fruits and vegetables can help lose weight

Source

5. Increase your intake of fruits and vegetables: Fruits and vegetables are mostly water. When you eat a lot of these foods, you fill up faster, with fewer calories. They can also help you stay hydrated, improve digestion, and decrease cravings of less healthy, sugar filled foods.

According to the Centers For Disease Control, fruits and vegetables help people feel fuller with fewer calories. Eating raw or steamed vegetables and whole fruits increases fiber intake, helps reduce fat intake, and aids in weight loss.

To increase your fruit and vegetable intake, try adding fruit to you breakfast cereal. Or skip the cereal entirely and eat a bowl of mixed fruit topped with yogurt and nuts.

At lunch, forgo the french fries in favor of a salad with your sandwich. Or eat a salad first, then see how hungry you are afterward.

For mid-morning and afternoon snacks, eat carrots instead of chips. Add a little peanut butter or cheese for healthy protein and fat.

When you eat dinner, try adding vegetables to the menu. Potatoes are okay, but also make a salad, or cook additional vegetables.

Finally, when dessert time rolls around, try eating a bowl of fruit, with a tiny dollop of ice cream, instead of a bowl of ice cream.

4. Go meatless: Research indicates that reducing your intake of animal products such a meat, cheese, butter and milk will help you lose weight, as well as improve cardiovascular health.

Don’t panic. You don’t have to be drastic and become a vegan, but you can easily reduce the amount of meat and animal protein you consume. Start small and make gradual changes.

Beginning with breakfast, you can make easy changes a part of your daily routine. Replace milk with almond milk. Or instead of drinking a latte with half and half, try a cup of hot tea. You will save calories and feel better.

At lunch time, instead of a burger, try having a salad. Or try a black-bean burger or other vegetarian option. Most restaurants offer a wide selection of vegetarian entrees and selections. And if you don’t see something you like, just ask them to hold the meat.

At dinner, try preparing a delicious stir-fry with whole grain rice and sautéed vegetables. You probably won’t even miss the meat, if you use a tasty teriyaki sauce.

Don’t try to convert everyone in your family to your healthier way of eating. They are likely to rebel. Instead, suggest “meatless Monday” as a way for the family to be healthy and save money. Enlist their help in creating delicious dishes that contain nut or bean protein.

And don’t worry that you won’t get enough protein in your diet. Most American’s consume more than enough protein every day. One day without meat will help your waistline, and your pocket book.

If you find that you feel better when you eat less meat, perhaps you could consider a vegetarian or vegan diet. Going vegetarian isn’t hard, and when you replace fatty animal products with healthy fruits, vegetables and whole grains, your body will feel lighter and healthier.

Instead of labeling yourself a vegetarian, try adopting a plant-based diet. While you can still eat meat, the main focus of your eating centers around whole grains, fruits and vegetables. Nuts, beans and legumes round out the diet, making it a healthy option for most people.

Turn your health around

3. Reduce sugar: Most people have heard that sugar is bad. But what’s so bad about something that tastes so good? Sugar provides nearly no nutritional benefit, but can cause numerous health problems, including but not limited to weight gain, diabetes, joint stiffness, and irritability.

According to the Mayo Clinic, reactive hypoglycemia is the crash that follows a sugar filled meal. Symptoms of the crash include sleepiness, hunger, anxiety and irritability. Instead of high-sugar meals or snacks with little nutritional value, eating foods high in protein, fiber and natural sugar will help you maintain stable blood sugar levels.

Sugar is directly related to weigh gain. Most foods that are high in sugar are overly processed, high in fat and devoid of nutrition. Although your body might feel full after eating a processed meal, your body receives little nutrition, and you feel hungry again shortly after eating.

Eating a lot of sugar also increases the amount of fats in your blood stream. According to the Mayo Clinic, high levels of triglycerides are related to heart disease and obesity.

Sugar also increases the body’s fat storage. When you eat sugar, your body produces insulin to process the sugar. If you muscles do not need the energy for exercise, your body stores it in the form of fat, for later use. As the body produces more and more insulin, cells develop resistance to it, and the body must produce more insulin for the same result. As you have large amounts of insulin in the blood stream, diabetes can develop in addition to fat storage. A vicious cycle begins because of high sugar levels.

How do you reduce the amount of sugar in your diet? The first step is obvious. Cut out those snacks, drinks and foods that are highly processed. If you drink a soda at every meal, try cutting out the soda and drink water, or unsweetened tea.

Stop snacking on candy, and instead eat fruits, vegetables or nuts. Cake, candy, and other processed food is full of empty calories, sugar and corn syrup. If these foods make up a large part of your diet, the task may seem gargantuan. Don’t be fearful. Start small. Start with one meal. Change what you eat for breakfast. As you adopt one simple change, you will find that you feel better.

2. Reduce fat: A high fat diet leads to weight gain, obesity and heart disease. Reducing the amount of fat in your diet will help you lose weight, feel healthy and have a live longer.

Of course, fried foods taste good. But you know that coated, bloated feeling you have after you eat a heavy meal full of fat? That is the fat, congealing on your tongue, in your stomach and in your arteries. The temporary good taste of fried foods is not worth the long term health risk associated with eating a high fat diet.

There are simple ways to reduce the amount of fat you eat. First, remove visible fat from food before you cook it. The skin on your chicken, the fat on your steak? Yeah, they taste good going down, but they will stop your heart.

Don’t add fat to foods. Most food, unless you are eating steamed vegetables or grains, has some amount of fat already in it. Develop a taste for the flavor of the food, not the flavor of the fat.

Yes, butter tastes good. But, it is not good for you. If you can’t get yourself to stop eating it entirely, then use less. Most of us slather too much butter on our bread. Try cutting it way back, and see if you can enjoy the taste of food, without the fat.

You can reduce the amount of fat in baking by substituting it with applesauce. It sounds crazy, but your family will never notice the difference.

Choose to make your own food, rather than purchasing processed, ready-to-eat food. Most of these foods contain high amounts of fat, sugar and salt, all of which contribute to obesity.

Allow yourself permission to eat something rich once in a while. You don’t have to splurge every day, but a couple of times each month, it is okay to loosen the reigns and enjoy a steak or a rich dessert. You might find that very little will satisfy you.

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1. Be kind to yourself: There is nothing worse than beating yourself up. So you aren’t at your ideal weight right now. Okay. Make small changes to get there. Don’t berate yourself for what you did yesterday.

Today is a new day. Speak kindly to yourself. Use the voice in your head to encourage and uplift you, not tear you down and destroy you. The world is a harsh enough place. You don’t have to add to the negativity.

Let your voice be a positive, encouraging one, especially when you are talking to and about yourself.

The only way to make lasting change in your life is to first change your mind. You have to decide, in this moment, how you would like your life to be. You don’t need to worry about tomorrow or the next day. You can control yourself right now, in this moment.

Decide how you want your life to be right now, and be that. If you want to be healthy in this moment, then do healthy things now. Our lives consist of a string of moments, one after another. If you made a bad decision in the past, let it go and move forward.

You can’t change the past, nor can you change the future. You can change yourself right now. Be kind. Forgive yourself. Express the greatest version of yourself in this moment, and you will discover that the healthy person was inside you all along.

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