10 Lifestyle Changes for Weight Loss

Contrary to what some fitness experts claim, you do not have to turn your life upside down and sacrifice all you find pleasurable in the world to lose weight. The trick is to know which small changes, when made together, add up to make a big difference. Each of these ten tips is easy to implement on its own, and if you can tick off all ten boxes, the number you see on the scale each week will start shrinking.

Eat In: Studies show that people consume 300 more calories per meal when they eat out, so if you are serious about cutting back, spend more time in the kitchen and less making reservations. Preparing foods in bulk on the weekend makes it easier to get healthy meals on the table during the week.

Get a Scale: Weigh yourself each week and record your weight in a journal. This lets you know if what you are doing is working and keeps you accountable at least to yourself. Hiding from the scale is just hiding from the truth so make sure you have one, and make sure you use it

Quit Drinking Calories: If you drink soda, juice, beer or other caloric beverages, you could be adding hundreds of additional calories to your diet each day. Stick to water, tea and other calorie-free beverages, and take adequate fluids to stay fully hydrated.

Get Active: Working out is great, but what about all the hours outside of the gym? Take the stairs, walk to the store, do some gardening; anything that gets you off of your butt and burns some extra calories.

Decompress: Modern life can be quite stressful, as we all seem to be juggling busy schedules and biting off all we can chew. Manage your stress levels, meditating, or spending quiet time doing something relaxing and enjoyable.

Dinner Salad: Fill half of your dinner plate with a fresh salad each night. Baby spinach, cucumbers, cherry tomatoes, carrots, seeds and nuts are great ingredients to use. Use a light vinaigrette instead of a thick, creamy dressing. A good salad is healthy, delicious and filling, and it will reduce your calorie intake at dinner.

Cultivate Motivation: Use photos, collages, inspirational quotes and anything else that will keep you going when you feeling like calling it quits and ordering a pizza. Will power is giving up what you want now to get what you want most keep that in mind for those times when you feel like throwing in the towel.

Plan a Cheat Meal: Allow yourself to enjoy one meal each week where you can eat whatever you like. Use it as a psychological breather and eat whatever you have been craving during the week.

Look in the Mirror: It tells you the truth, like it or not. If you do not like what you see, do not cry about it start changing it instead.

Clean House: If you do not want to eat it, get it out of your house. You will probably give in and eat at if it is there so get rid of it now!

Is Yoga Good For Curing Insomnia

Insomnia has always been defined as pure misery. According to many researchers, deprivation of sleep is torture. Whether a person is a night owl, who has aspirations of an early bird, or a sleeper who is merely troubled, or a tired professional who needs help to relax before bedtime, some yoga, gentle yoga, before tucking in can be of incredible help. When a person makes the moves in bed before sleeping, the mind rests, and this helps a person to sleep quite soundly throughout the night and also wake up the following morning as a refreshed and relaxed person.

The good thing about yoga is the fact that there are no pills that are required and also the fact that there are many health benefits that are associated with yoga. Therefore, if you are bored of spending sleepless nights staring at the ceiling, there is a solution to your insomnia.

It is worth noting that insomnia causes are quite complicated, and yoga will cure them all. Nevertheless, there are success stories that have been associated with yoga and the treatment of insomnia. It is worth trying yoga to get a rest in the night finally. If you are not used to doing yoga, it might be a grand idea to get few classes before going ahead to do it alone in the house. This is so because the body has to be well aligned during yoga; this is an essential yoga part. The alignment also ensures that a person does not hurt during the exercise.

You need not worry about finding yourself awake during the night because there is a solution that guarantees you the best results. Many books on the solution to insomnia expound on the idea that this kind of ancient exercise usually helps to combat any level of insomnia, wards off pains and aches as well as relieving stress that keeps a person turning and tossing all night. Yoga only involves breathing long, closing the eyes as well as slow breaths. All these actions have an effect, a sedating effect on the person`s body.

A pounding head will prevent you from falling asleep. You do not always have to take pain relievers to get sleep. There is a yoga move that is known as Legs up at the Wall that is perfect for stretching the muscles at your neck. The move also relaxes the back and the whole body in return. The move relieves the aches in seconds. Try this and you will never regret it.

Sleeping should always be a peaceful and soothing experience. Many people suffer from stress that always prevents them from sleeping soundly; relaxing for a minute in a yoga pose gives the mind as well as the muscles an opportunity to forget the day hustles and escape every strain. Therefore, overall, yoga will help you to go to the Dreamland. The bends are easy to relax, and they will also contribute to keeping the thoughts calm. In conclusion, we should not spend sleepless nights when there is a simple solution, yoga.

11 Ways in which Yoga improves your body and health

Enthusiasts and fitness experts from all over the world have been turning to Yoga , the ancient form of exercise originating from India. Though there are hundreds of types of yoga exercises and most of these involve physical postures, breathing techniques and mediation to nurture both the body and the mind.

We will be going over the various physical benefits yoga can have your body.

1) Develop body awareness

Yoga focuses on different parts of your body as you carry out each pose. This can help you to develop your body awareness and identify your strengths and weaknesses.

2) Increased flexibility

Different yoga asanas (postures) requires you to stretch specific muscles in your body in a safe and effective manner. Regular practice will help you to increase your flexibility and avoid risk of injury at the same time.

3) Weight reduction

You can reduce your body weight by doing basic yoga asanas (postures) like the Sun Salutations and breathing exercises like Kapalbhati pranayama which helps to tone the body and removes any excess weight. You will also develop a more sensitive awareness of your body through yoga which will help you to keep your body weight in check

4) Improved respiration

Yoga practitioners include various breathing exercises during training which increases lung capacity. This improving breathing and has also been beneficial for people suffering from respiratory ailments.

5) Improves circulatory health

Another benefit associated with the breathing exercises and improved breathing is improved heart rate, blood circulation and muscle tone. Yoga also helps lower your blood pressure. Yoga has been found to benefit those who have suffered cardiac arrest, heart attack or other heart related conditions.

6) Improves immunity

You can boost your immunity without the help of antibiotics and other medicines by practicing yoga which acts as natural immunity booster. You can boost immunity by adopting few simple poses like the cobra pose, the bow pose or the fish pose to stimulate different parts of your body and target specific muscles.

7) Reduce stress

Yoga soothes your mind and lowers your stress levels. You will be focusing on mediation and breathing as well as your body movements which helps to reduce anxiety and calms your mind. Yoga also has been found to improve sleep and can reduce insomnia.

8) Gain strength

You can improve your strength by doing some of the more vigorous physical postures which aims at toning the body. You will also be able to balance your muscle strength with flexibility which is a downside of going to the gym and lifting weights.

9) Improve your body balance and stamina

Various balancing poses in yoga improve your body balance and stability. Yoga poses also require you to use your core muscles. This helps you to increase your stamina.

10) Improve posture

Yoga postures requires that you do poses that open tight areas of your body like your chest and shoulders and allows you to gently bend your back while lengthening your spine. These steps help to keep a good posture.

11) Lessens chronic pain

The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome.

Yoga as a way of exercise, is extremely enriching and helps you to lead a healthier and energetic life. So, you should definitely adopt yoga and get in touch with your body and your inner mind.