The Top Fat-Burning Foods

Certain foods have a very high thermogenic effect, so you literally burn calories as you chew.

1. Boost your metabolism

It’s true: Certain foods have a very high thermogenic effect, so you literally scorch calories as you chew. Other eats contain nutrients and compounds that stoke your metabolic fire. Feed your metabolism with these.

2.Whole grains

Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods. 

3.Lean meats

Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down).

4. Low-fat dairy products

Rich in calcium and vitamin D, these help preserve and build muscle mass—essential for maintaining a robust metabolism.

 

5. Green tea

Drinking four cups of green tea a day helped people shed more than six pounds in eight weeks, the American Journal of Clinical Nutrition reports. Credit EGCG, a compound in the brew that temporarily speeds metabolism after sipping it. To up your intake, keep a jug of iced tea in the fridge.

6. Lentils

One cup packs 35% of your daily iron needs—good news, since up to 20% of us are iron- deficient. When you lack a nutrient, your metab slows because the body’s not getting what it needs to work efficiently, says Tammy Lakatos Shames, RD, co-author of The Secret to Skinny.

7.Hot peppers

Capsaicin, the compound that gives chili peppers their kick, heats up your body, which makes you melt additional calories. You can get it by eating raw, cooked, dried, or powdered peppers, says Lakatos Shames. “Add as much cayenne or hot sauce as possible to soups, eggs, and meats.”

 

 Source : http://www.health.com

A Sample Balanced Diet Plan by Ami Paneri Upadhyay

While preparing a diet chart few things should be taken care like

• Caffeine specially taken on empty stomach has worse effects, so I have avoided it as bed tea or coffee, you can take it with meals, but avoid taking it on empty stomach.
• On the contrary, fruits are best while taken on empty stomach, so take them as first thing in the morning, or after 2 hours of your meal. Avoid fruit immediately after any meal.
• If our food is digested before we fall asleep, our body has better chances to have the all nutrients it needs. So have your last meal (Dinner) two hours prior to bedtime.
• When our body does not get food at regular interval of time, it develops food anxiety and it might take it as a starvation, and because of that it turns itself into starvation mode, meaning it burns less calories at rest, and feeling less hungry, low metabolism etc. so overall, if the gap between meals would be much longer, the food we eat would be converted as fat instead of used for energy. So eat frequently & never have more than 3 hours gap in between meals.
• Avoid calorie dense food like fried food, sweets, pastries etc.

Sample diet:

6-6.30 am: (Within half hour of waking up) – any mid size fruit. ( mango, apple, banana, bowl of papaya, muskmelon, watermelon, orange,)

7.30-8 am: (within an hour of meal 1) serving of carbs with lean protein ( museli/oat, poha, upma, sandwich, idli-sambhar, dosa, pancakes, sprouts salad) + milk products (Milk, cheese, curds)

9.30 – 11 am: (mid meal) handful of peanuts/chana/almonds/walnuts/khakhra etc

12.30 – 1 pm: (Lunch) 3-4 chapati/1 tbsp rice + 1 bowl dal/pulses + 1 bowl vegetable(leafy one is preferred)  + few pieces of raw veggies (salad)

2.30 -3 pm: (mid meal) 1 bowl curd/ 1 cup milk/ 1 cheese slice

4.30 – 5 pm: (mid meal) Brown bread sandwich/ khakhra with cheese spread/ dhokla / idli /plain dosa

6.30- 7 pm: (mid meal) any fruit/ milk/ butter milk

Now this meal should contain least carbohydrate. And at least one milk product to ensure good sleep at night.

8- 8.30 (dinner) :  1-2 chapati / 1 tbsp long grain rice + dal  + salad + 1 bowl veg.

For elderly people or someone who works late at night, they should take one more meal.

10- 10.30 – 1 glass plain milk.

Nutrition value:

Energy: 2200 cal
Calcium: 1.1 g
Iron: 43 mg
Retinol (vitamin A): 800 microgram
Thiamin (vitamin B1) : 1.9 mg
Riboflavin (Vitamin B2): 1.4 mg

Source : http://wellbeingindia.net 

Ultimate Workout for Belly Fat Loss - Cardio and Abs Workout

http://www.youtube.com/watch?v=RRDtQ7Zmp6c

Standing Abs Exercises - 10 Minute Standing Abs Workout

http://www.youtube.com/watch?v=08Bi8hMdwa4

"PLEASE READ AND FOLLOW THE INSTRUCTIONS"

The correct timing to drink water will maximize its effectiveness to the 

human body:

1. Two glass of water 30 minutes before meal will help digestion.

2. One glass after you wake up help active internal organs.

3. One glass before you sleep will help avoid stroke or heart attack at midnight.

4. One glass after taking a bath helps lower blood pressure.

10 Min Abs Workout -- At Home Abdominal and Oblique Exercises

http://www.youtube.com/watch?v=1919eTCoESo

abs workouts at home

Ab Workout For Beginners
http://www.youtube.com/watch?v=wTWzDq7klSE


ab workouts for women at home without equipment. workouts for women.
http://www.youtube.com/watch?v=j9tzaM_eo3c

Weight is most important part in our life:-

be in a SHAPE

1. Daily Exercise
2. Eat Healthy
3. Stay Healthy
4. Drink Healthy
5. Every day Morning walk
6. Eat heavy breakfast (never miss your breakfast)
7. Think healthy
8. You should have dinner 8 O'clock
9. Skip your Tea, Coffee - take green tea 2 or 3 every a day

Some Health Points

· Once in a week allow yourself to eat everything whatever u want..during   gym.

·  Add fruits in your breakfast like papaya, orange, apple...

·  In dinner time take one chapati, sabji, salad, and dal...moong...till 8'o clock...

Why is green tea so healthy? Why you should drink Green Tea?

Why is green tea so healthy?

Why you should drink Green Tea?

• Rheumatoid arthritis
• High cholesterol levels
• Cardiovascular disease
• Infection
• Impaired immune function

• Fight Cancer
• Lowers Cholesterol
• Prevents cavities
• Protects against heart disease
• Speed metabolism
• Prevents diabetes
• Antiviral agent
• Maintains a healthy circulatory system
• Strengthens tooth enamel
• Reduces plaque and bacteria in your mouth
• Prevents dementia
• Full of antioxidants
• Prevents food poisoning
• Gives healthy skin
• Prevents bad breath
• Detoxifies

Green tea helps burn fat 

It can help speed up the metabolic rate because its antioxidant effect helps the liver to function more efficiently.

A recent U.S. study of overweight men found that, with no other changes to their diet or exercise regimes, drinking green tea three times a day burned up 200 extra calories a day. The green tea drinkers also found that their energy levels were greatly increased.

  

Green tea protects against heart disease 

It has been shown to lower LDL (bad) cholesterol, because its potent antioxidant effects inhibit the oxidation of LDL cholesterol in the arteries.

The formation of abnormal blood clots (thrombosis) is the leading cause of heart attack and stroke, and green tea has been shown to inhibit abnormal blood clot formation as effectively as aspirin.

Green tea can help lower blood pressure 

A major cause of hypertension (high blood pressure) is an enzyme secreted by the kidneys called angiotension- converting enzyme (ACE).

Popular drugs for hypertension act as ACE inhibitors: by blocking the effects of ACE, blood pressure is reduced. Green tea is a natural ACE inhibitor, and several medical studies show lowered blood pressure in animals and humans given green tea extracts.

Green tea can help protect against diabetes 

When starch is consumed, it requires the enzyme amylase to break it down into simple sugars that can be absorbed in the bloodstream.

Green tea polyphenols inhibit amylase, and so can help lower blood sugar levels. High blood levels of glucose and insulin predispose people to diabetes.

Green tea can help prevent food poisoning 

As it can kill bacteria, drinking green tea with meals may reduce the risk of bacterial food poisoning.

It prevents the growth 

An apple a day keeps the doctor away

An apple a day keeps the doctor away

This wonderful fruit is packed with rich phyto-nutrients that in the true senses indispensable for optimal health. Delicious and crunchy apple fruit is one of the most popular fruits, favorite of health conscious, fitness lovers who believe in the concept “health is wealth.” The antioxidants in apple have much health promoting and disease prevention properties; thus truly justifying the adage.

Eye Disorders - Apples are believed to make the eyes strong and improve eye-sight. It also helps in treating night blindness.

Skin Care - Pastes of apple and honey, and apple and milk when applied on the skin increase it shine and glow.

Dental Care - Eating apples helps in cleaning teeth and gum. It reduces the incidence of cavities in teeth. When you eat apples, the fiber in it cleanses the teeth, while the antiviral properties of the fruit keep bacteria and virus away.

Avoid Alzheimer’s - A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.

Protect against Parkinson’s - Research has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.

Curb all sorts of cancers - Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds—triterpenoids—in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer.

Reduce cholesterol - The soluble fibre found in apples binds with fats in the intestine, which translates intolower cholesterol levels and a healthier you.

Get a healthier heart - An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.

Prevent gallstones - Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre to help you control your weight and cholesterol levels.

Beat diarrhea and constipation - Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.

Neutralize irritable bowel syndrome - Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet.

Avert hemorrhoids - Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.

Control your weight - Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fibre.Foods high in fibre will fill you up without costing you too many calories.

Detoxify your liver - We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best—and easiest—things you can eat to help detoxify your liver is fruits—like apples.

Boost your immune system - Red apples contain an antioxidant called quercetin. Recent studies have found thatquercetin can help boost and fortify your immune system, especially when you're stressed out.

Prevent cataracts - Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants—like apples—are 10 to 15 per cent less likely to develop cataracts.

Digestion- Apples being rich in fiber help in digestion. Regular consumption of apples ensures smooth bowel movements and helps in preventing consitipation and stomach disorders.

Anaemia-Apples are useful in treting anaemia as it is rich in apples. Anaemia is the deficiency of hemoglobin in the blood which can increased with the intake of iron rich diet such as apples.

Weakness-Apples are known to remove weakness and add vigour and vitality of weak people. It is, therefore, often given to patients to help them recover fast from their illness. If you want to gain weight, apple should be a part of your diet daily. It also helps in detoxifying the body and improve the overall health.

Heart Disease - Apple lowers the level of cholesterol and hence it is beneficial for the heart.

Rheumatism - Patients who are suffering from rheumatism find apples very useful as it aids in the healing process.

Apples also help in treating gout, and dysentry. Recent research has also revealed that apples have chemicals such as flavanoids and polyphenols which can help fight cancers. It is therefore, rightly, said - An apple a day keeps the doctor away.

When you buy apples make sure they are firm. Dont buy apples that have wrinkles as such apples have lost most of their health benefits and nutritional value.