Yogurt & Vitamin B6 can be a Stress Reliever

There is an unwritten rule that people who are always under stress and who are constantly rushing to work do not have time for some healthy breakfast. These people usually sleep badly and instead of breakfast, they drink only coffee. If you need to drink coffee, drink caffeine-free coffee.

Essential B complex vitamins are necessary for feeding your nerves. In yogurt, you will find riboflavin (vitamin B2), cobalamin (vitamin B12) and pantothenic acid (vitamin B5). They belong to the B complex vitamin group.

Vitamin B6 is particularly important for healthy nerves, better concentration and stress reduction. Vitamin B6 has “control” over many important body processes including composition of amino acids and thus control and construction of all protein structures (cells and tissues) in the body. In one word, vitamin B6 controls everything.

This means that hormones are under his control, i.e. other important “conductors” in body functioning. And also you should not forget that blood is a liquid tissue or protein structure which also needs vitamin B6.

There are no proteins without Vitamin B6, there are no hormones without proteins and without hormones all body functions are at risk. We can mention only serotonin, dopamine and melatonin, which all together regulate the biological clock, sleeping, cognitive function, feelings and your acting. So vitamin B6 is more than needed for your perfect body function.

Vitamin B6 participates in the construction of several neurotransmitters (substances that enable transmission of nerve impulses). The lack of vitamin B6 leads to neurological and psychological disorders.

Healthy recipe for fast breakfast:

50 grams of oat flakes,

200 milligrams of low-fat yogurt,

one to two bananas,

3 tablespoons of raisins,

2 tablespoons of sesame seeds,

a teaspoon of yeast

and a little cinnamon. 

Mix these ingredients and you have a tasty and healthy breakfast, which will reduce stress, improve your mood and give you enough energy to start the day.

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3 Day Diet

Day 1

Breakfast:

• 1 Cup black coffee or tea
• ½ Grapefruit or ½ cup fresh squeezed juice
• 1 Slice toast
• 1 Teaspoon peanut butter
•  

Lunch:

• ½ Cup plain tuna
• 1 Slice toast
• 1 Cup black coffee or tea

Dinner:

• 2 Slices any kind of meat (3 oz.)
• 1 Cup string beans
• 1 Cup carrots or beets
• 1 Small apple
• 1 Cup Vanilla ice cream

Day 2
Breakfast:

• 1 Cup black coffee or tea
• 1 Hard boiled egg
• 1 Slice toast
• ½ Banana

Lunch:

• 1 Cup cottage cheese or ½ cup plain tuna
• 5 Saltine crackers (soda crackers)

 Dinner:

• 1 Plain hot dogs (no buns)
• 1 Cup broccoli or cabbage
• 1 Cup carrots or turnips
• ½ Banana
• ½ Cup Vanilla ice cream

Day 3

Breakfast:

• 1 Cup black coffee or tea
• 5 Saltine crackers
• 1 Slice cheddar cheese (1 ounce)
• 1 Small apple

Lunch:

• 1 Hard boiled egg
• 1 Slice toast
• 1 Cup black coffee or tea

Dinner:

• 1 Cup plain tuna
• 1 Cup carrots or beets
• 1 Cup cauliflower or green-leaf vegetables
• 1 Cup cantaloupe
• ½ Cup Vanilla ice cream

DIRECTIONS:

• Follow the menus exactly!
• DO NOT vary or substitute any of the foods.
• Salt and pepper may be used, but no other seasoning.
• When no quantity is given, there are no restrictions, other than common sense.
• Vegetables may be eaten raw or cooked (preferably steamed)
• 1 cup equals 250 ml
• 1 ounce equals 28 grams

THIS DIET IS TO BE USED 3 DAYS AT A TIME ONLY.

REMEMBER:

• Do NOT pick between meals.
• Water, coffee, tea, Diet cola, Tab, sugar free drinks may be used at any time during the 3 days.
• Sauces, dressings, and spices may contain additives and sugars that will affect the efficiency of this diet. Use with caution.

In 3 days you can lose up to 10 pounds. After 3 days of dieting, you can eat your normal foods, but do not overeat. After four days of normal eating you may continue a three day regimen.

This diet works on a chemical breakdown and is proven. This diet is for people who need to lose large amounts of weight.

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The 4 Summer Exercises You Can't Afford to Miss

It's that time again. Summer is upon us, and many of us will be wanting to put our bodies into peak shape. While fitness should be a lifelong goal, this summer there are four exercises you NEED to add into your regimen to help give you the look you want. Targeting the major trouble areas, these four exercises will help get your arms, legs, and core bathing suit ready. 

Arms: Dumbbell Bicep Curls/Tricep Extension Supersets

Face it ladies and gents: if you are going to the beach, a theme park, or any other summer destination spot, you are probably going to exercise your right to bare arms (see what I did there?). If you don't want awkward stares at your bingo wings, this superset is a must for you. I use and recommend to my clients that they perform three to four sets of these. First, you will perform standing (or if you have access to a BOSU board for added impact) bicep curls, performing 12-15 reps on each arm. Immediately following, you can perform one-handed or two-handed dumbbell triceps overhead extensions, for an additional 12-15 reps. Then, use a small recovery time frame before beginning the next set of curls/extensions. You can add difficulty to this by performing them in drop sets, using 3 different weights (eg. 10-15-20 pound dumbbells). Do 15 reps with the 10 pounders, 12 reps with the 15s, and finish with 10 reps on the 20 pound dumbbells.


Legs: Squat Jumps

Have you ever seen a ballerina's leg muscles? They are some of the most well defined and powerful of any athlete. Why do they get this way? All those plies and jumps! Get the best of both worlds with the squat jump. Again, my client recommendations are to perform three to four sets of 20 jumps. You begin with feet a little wider than shoulder width apart. Perform a squat, but instead of standing back up, explode off of your feet, jumping as high into the air as possible. Land softly, and immediately squat and jump again. The less time you spend in contact with the floor, the better you build fast-twitch muscle. This is a great usage of plyometric principles for a great workout.

Core: Front and Side Plank Super Sets

It's science, my dear Watson. At least that's what I say when referring to the effectiveness of building core strength with Front and Side Planks. I like to perform three to four sets of planks, holding them for up to a minute or longer. If you are just starting out, you will need to build up the time you can hold a plank. These moves will hit a majority of the core muscles, both the external and internal muscular groups that comprise the core. Not only will they help you to create a flat stomach, but you'll get added benefits like eliminating low back pain (often caused by a weak core) and help to bust up those love handles (or strengthen your abdominal obliques).

Total Body: Burpees aka Squat Thrusts

It wouldn't be a summer workout without some attention to the total body aspect. Burpees, aka Squat Thrusts, are a great way to build strength and endurance in arms, legs, and core. Begin by standing. Next squat down, and place your hands on the floor. Simultaneously, kick your legs back so you end up in the upright push up position. Moving quickly but with balance, jump your knees back into your chest and stand up. That's one. Perform 10-20 repetitions in three to four sets.

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For your thighs and butt

Here are some 'kneel down and stand up' exercises, just to motivate you to make space in the living room, put on some good music and make a great training session. You can repeat each exercise in 2-3 series of 15-20 repetitions.

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Juice Recipes To Boost Your Metabolism

Your metabolism does not stop on the day you turn thirty, nor it is extremely fast in your twenties. If your weight is increasing and you are getting fat, probably you are doing something that slows your metabolism.

Signs of decreased metabolism:

-Low pressure and slowed heart rate

-Heart rhythm disorders

-Impaired electrolyte balance, especially potassium deficiency

-Stones in the bladder

-Hair Loss

-Brittle nails

-Skipping menstrual cycle in women

-Disruption of hormonal balance

-Dizziness

-Depression

Here are few juice recipes to boost your metabolism:

1.”Sour power”

Ingredients:

• 2 green apples
• 1 cucumber
• 1 medium-sized beetroot
• ¼ lemon
•  ½-inch ginger

2.“Grapefruit is in”

Ingredients:

• 1 Apple (skin on) or a ripe pear
• 1 grape fruit – peel thinly , leaving plenty of pith
• 6 mint leaves
• 2 sticks celery

3.Carrot-Cinnamon Juice

Ingredients:

• 8 oz. cold water
  4 large carrots
• 2 stalks of celery (including leaves)
• 1 green apple
• 1 handful of spinach1 teaspoon of lemon or lime juice
• 1/4 teaspoon cinnamon

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Top 10 diets review

With so many diet options to choose from it can be hard to find a weight loss plan that’s right for you. 

The 5:2 diet

The 5:2 diet is currently one of the most searched-for diets on the internet. The 5:2 diet is based on a principle known as intermittent fasting (IF) – where you eat normally five days a week and fast on the other two days. But is it safe?

Dukan diet

The Dukan diet is a low-carbohydrate (carb), high-protein diet. There’s no limit to how much you can eat during the plan’s four phases, providing you stick to the rules of the plan. During phase one, you’re on a strict lean protein diet. This is based on a list of 72 reasonably low-fat protein-rich foods, such as chicken, turkey, eggs, fish and fat-free dairy. This is for an average of five days to achieve quick weight loss. Carbs are off limits except for a small amount of oat bran. Unlike the Atkins diet, Dukan’s phase one bans vegetables and seriously restricts fat. The next three phases of the plan see the gradual introduction of some fruit, veg and carbs and eventually all foods. The aim is gradual weight loss of up to 2lb a week and to promote long-term weight management. There’s no time limit to the final phase, which involves having a protein-only day once a week and taking regular exercise.

Pros:
You can lose weight very quickly, which can be motivating. It’s a very strict and prescriptive diet and some people like that. It’s easy to follow. You don’t need to weigh food or count calories. Apart from keeping to low-fat, low-salt and high-protein foods, there’s no restriction on how much you can eat during your first two weeks.

Cons:
At the start of the diet you may experience side effects such as bad breath, a dry mouth, tiredness, dizziness, insomnia and nausea from cutting out carbs. The lack of wholegrains, fruit and veg in the early stages of the diet could cause problems such as constipation.

BDA verdict:
Rapid weight loss can be motivating but it is unsustainable and unhealthy. The Dukan diet isn’t nutritionally balanced, which is acknowledged by the fact that you need a vitamin supplement and a fibre top up in the form of oat bran. There’s a danger this type of diet could increase your risk of long-term health problems if you don’t stick to the rules. The diet lacks variety in the initial phases so there’s a risk you’ll get bored quickly and give up.

Many of the diets listed here are quick fixes and may not be sustainable or healthy in the long term. They could make your weight more likely to fluctuate or ‘yo-yo’.

Atkins diet

The Atkins diet is a low-carb, high-protein weight loss programme. You start with a low-carb diet designed for rapid weight loss. This lasts at least two weeks depending on your weight loss goal. During this phase, you’re on a protein, fat and very low-carb diet, including meat, seafood, eggs, cheese, some veg, butter and oils. In contrast to the Dukan diet, Atkins allows unlimited fat and some veg, such as peppers, cucumber and iceberg lettuce, during phase one. During the next three phases, the weight loss is likely to be more gradual, and regular exercise is encouraged. More carbs, fruit and veg are introduced to your diet with the aim of working out what your ideal carb intake is to maintain a healthy weight for life. Phase one is designed to help you lose up to 15lb in two weeks, reducing to 2lb to 3lb during phase two.

Pros:
You can lose weight very quickly, which can be motivating. The diet also encourages people to cut out most processed carbs and alcohol. With its diet of red meat, butter, cream, cheese and mayonnaise, it’s one of the few diets out there that appeals to men. 

Cons:
Initial side effects can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting out carbs and fibre. The high intake of saturated fat may increase your risk of heart disease and there are concerns that a lack of fruit, veg and dairy products and a high protein intake may affect bone and kidney health in the long term.

BDA verdict:
Rapid weight loss can be motivating but it is unsustainable. The Atkins diet isn’t nutritionally balanced. By limiting fruit and veg it contradicts all the advice on healthy eating that we have tried so hard to pass on to people. The meal choices are limited so there’s a risk many people will get bored quickly and drop out or take a ‘pick and mix’ approach.

Cambridge diet

The Cambridge Weight Plans are based around buying and eating a range of meal-replacement products with the promise of rapid weight loss. There are six flexible diet plans ranging from 415kcal to 1,500kcal or more a day, depending on your weight loss goal. There is also a long-term weight management programme. The bars, soups, porridges and shakes can be used as your sole source of nutrition or together with low-calorie regular meals. While on the programme, you receive advice and support on healthy eating and exercise from a Cambridge adviser.

Pros:
Many people on very low-calorie diets (VLCDs) find the weight loss to be sudden and quite dramatic. The meal replacements are all nutritionally balanced so you're likely to be getting all the vitamins and minerals you need albeit not from real food.

Cons:
Initial side effects can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting down on carbs and fibre. The hardest part of the plan is sticking to it. Giving up normal meals and swapping them for a snack bar or a shake can be boring and feel socially isolating. This isn’t a plan you can stick to in the long term.

BDA verdict:
You need to like the meal-replacement products to stay with the plan. Rapid weight loss can be motivating but it is unsustainable. A VLCD that involves eating 1,000 calories a day or fewer should not be followed for more than 12 continuous weeks. If you are eating fewer than 600 calories a day, you should have medical supervision.

South Beach Diet

The South Beach Diet is a low-GI diet originally developed for heart patients in the US. There’s no calorie counting and no limits on portions. You're encouraged to eat three meals and two snacks a day and follow an exercise plan. People who have more than 10lb to lose start with phase one. This is a two-week quick weight loss regime where you eat lean protein, including meat, fish and poultry, as well as some low-GI vegetables and unsaturated fats. Low-GI carbs are re-introduced during phases two and three, which encourage gradual and sustainable weight loss.

Pros:   

If you can avoid phase one and start on phase two, there are fewer dietary restrictions in the rest of the plan than some other popular diets. After phase one, the diet broadly follows the basic principles of healthy eating. No major food groups are eliminated and plenty of fruit, veg and low-GI carbs are recommended.

Cons:
The severe dietary restrictions of phase one may leave you feeling weak and missing out on some vitamins, minerals and fibre. You may initially experience side effects such as bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation.

BDA verdict:
The first two weeks are the most difficult to get through. We’re concerned that this diet promises such a large weight loss, up to 13lb, in the first two weeks. This, though, won't be all fat. Some of the weight loss will include water and carbs - both of which will be replaced when you begin eating more normally. Once you get past the initial phase, the diet follows the basic principles of healthy eating and should provide the nutrients you need to stay healthy.

Slimming World diet

Slimming World’s weight loss plan encourages you to swap high-fat foods for low-fat foods that are naturally filling. You choose your food from a list of low-fat foods they call 'Free Foods', such as fruit, vegetables, pasta, potatoes, rice, lean meat, fish and eggs, which you can eat in unlimited amounts. There’s no calorie counting, no foods are banned and you’re still allowed the occasional treat. You can get support from fellow slimmers at weekly group meetings and follow an exercise plan to become gradually more active. The plan is designed to help you lose about 1lb to 2lb a week.

Pros:
No foods are banned so meals offer balance and variety and are family-friendly. The portion size from each food group will vary depending which plan you follow. The 'Body Magic' booklet they provide gives ideas to help you raise your activity levels. Meeting as a group can provide valuable support.

Cons:
Slimming World doesn’t educate you about calories. Without having learned about calories and portion sizes, you may struggle to keep the weight off in the long term when you come off the programme.

BDA verdict:
The group meetings encourage members to share successes, ideas and recipes with each other but they may not appeal to everyone. While the meal plans may lack some flexibility, they are generally balanced. However, without learning about calories and portion sizes, you may struggle to make healthy choices once you’ve left the programme.

Slim-Fast diet

The Slim-Fast diet is a low-calorie meal replacement plan for people with a BMI of 25 and over. It uses Slim-Fast’s range of products. The plan recommends three snacks a day from an extensive list, including crisps and chocolate, two meal replacement shakes or bars and one regular meal, taken from a list of recipes on the Slim-Fast website. You can stay on the diet for as long as you want depending on your weight loss goal. Once reached, you’re advised to have one meal replacement shake a day, up to two low-fat snacks and two healthy meals. The plan is designed to help you lose about 1lb to 2lb a week and you can follow the diet for as long as you want.

Pros:
Meal-replacement diets can be effective at helping some people to lose weight and keep it off. The plan is convenient as the products take the guesswork out of portion control and calorie counting. No foods are forbidden although you are encouraged to eat lean protein, fruit and vegetables.

Cons:
On their own, meal-replacement diets do little to educate people about their eating habits and change their behaviour. There’s a risk of putting the weight back on again once you stop using the products. You may find it hard to get your 5 a day of fruit and veg without careful planning.

BDA verdict:
If you don’t like the taste of the meal replacement products, you won't stay with the plan. The Slim-Fast plan can be useful to kickstart your weight loss regime, but it’s important that you make full use of the online support to learn about the principles of healthy eating and how to manage everyday food and drink.

LighterLife diet

The LighterLife weight loss plans combine a very low-calorie meal-replacement diet with weekly counselling. With LighterLife Total, for people with a BMI of 30 or more, you eat four 'food packs' a day, consisting of shakes, soups, mousses or bars, and no conventional food. LighterLife Lite, for those with a BMI of 25-30, involves eating three food packs a day plus one meal from a list of approved foods. You stay on the plans until you reach your target weight. The meal plans can lead to very rapid weight loss and you’re advised to see your GP before starting. How long you stay on the diet depends on how much weight you have to lose.

Pros:
The counselling can help you understand your relationship with food, so hopefully you can make lasting changes to keep the weight off for good. With the meal replacements, there’s no weighing or measuring, so it’s a hassle-free approach to weight loss.

Cons:
Initial side effects of the diet can include bad breath, a dry mouth, tiredness, dizziness, insomnia, nausea and constipation from cutting down on carbs and fibre. Surviving on a strict diet of shakes and soups and other meal replacements isn’t much fun and can feel socially isolating.

BDA verdict:
Rapid weight loss can be motivating but it is unsustainable. LighterLife’s VLCD and its counselling component may work for some, particularly people who have struggled to lose weight for years, have health problems as a result of their weight and are clinically obese with a BMI of more than 30. A VLCD that involves eating 1,000 calories a day or fewer should not be followed for more than 12 continuous weeks. If you are eating fewer than 600 calories a day, you should have medical supervision.

WeightWatchers diet

The WeightWatchers plan is based on the ProPoints system, which gives a value to foods and drink based on protein, carbs, fat and fibre content. It is essentially a calorie-controlled diet where you get a personal daily ProPoints allowance, which you can use how you like. There’s no limit on the amount of fruit and most veg you can eat. You also get a weekly ProPoints safety net in case you go over your allowance, and an individual exercise plan. The weekly meetings and confidential weigh-ins provide support and extra motivation to encourage long-term behaviour change. The plan is designed to help you lose up to 2lb a week.

Pros:
No foods are banned so you can eat and drink what you want providing you stick to your points allowance. The ProPoints system is easier to follow for some than calorie-counting and less restrictive than other plans. This is because it introduces a safety net of points, which can be saved up for a special occasion, such as a night out, a small amount of alcohol or treats.

Cons:
When you begin, working out the points system can be just as time consuming as simply counting calories. Some people feel pressured into purchasing WeightWatchers branded foods.

BDA verdict:
The ProPoints plan is generally well balanced and can be a foundation for long-term changes in dietary habits. The support group approach can help keep people motivated and educate them about healthy eating. But it’s vital that you make the connection between the points system and calories if you want to avoid putting the weight back on once you leave the programme.

Rosemary Conley diet

Rosemary Conley’s Diet and Fitness plans combine a low-fat, low-GI diet with regular exercise. You can follow her recipes or buy from her range of calorie-controlled ready meals and snacks. You’re encouraged to eat food with 5% or less fat, with the exception of oily fish, porridge oats and lean meat. A network of local Rosemary Conley clubs offers weekly exercise classes, support and motivation. You learn about calorie counting and portion size, which can help you sustain your weight loss beyond the programme. The diet is designed to help you lose a stone in seven weeks. How long you stay on the plan depends on your weight loss goal. 

Pros:
The programme is based around calories, with a focus on cutting fat. The 'portion pots', which are used to measure foods such as rice, cereal, pasta and baked beans, teach you about portion control. Physical activity is an integral part of the weight loss plan, with exercise sessions suitable for all ages, sizes and abilities offered at their weekly classes with trained leaders.

Cons:
Some low-fat products aren't necessarily more healthy because they can still be high in sugar and calories. It is unrealistic to expect people to go out with their portion pots and, therefore, portion control may be more tricky away from the home.

BDA verdict:
The diet and exercise plans offer a balanced approach to weight loss that teaches you about portion size, the importance of regular exercise for weight management and making healthier choices. The educational element is very useful for long-term weight management once you have left the programme.

Jenny Craig diet

The Jenny Craig programme has three main features: one-to-one support, a meal delivery service and tailored exercise plans. The weekly, personalised telephone consultations provide advice, motivation and support. The diet adviser assesses your reasons for gaining weight and, over the course of the programme, helps you to change your behaviour. The meals and snacks are packed into single-sized portions to suit your weight-loss needs. You need to add certain fresh fruits, veg and low-fat dairy products. The programme is designed to help you lose between 1lb and 2lb a week until you reach your target weight.

Pros:   

All the meals, including snacks, are calorie-counted, portion-controlled and delivered to your door. You eat real food, receive telephone support and learn about portion size, calories and exercise, which can all help you make healthier choices beyond the programme.

Cons:
The meals don’t contain fruit, veg or dairy, which will be an additional expense. This isn’t an approach that you can stick to in the long term so it’s vital to learn how to prepare or choose healthy food yourself rather than relying on someone else.

BDA verdict:
If you don’t like the Jenny Craig meals then this diet won’t work for you. If you want a diet where most of the work is done for you then the Jenny Craig programme can be a good solution. The concern with pre-packaged meals is whether dieters will realise there is no magic trick and be able to replicate the meals, with the same portion sizes and calories, once they are on their own.

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Spinning, More Than Just Turning The Pedals

Riding a classic stationary bike at home is not such a bad idea if you want to do cardio training when there are no good weather conditions to do it outdoors. It's a great way to burn calories and to relieve stress or simply start the working day. But very often, because of the lack of desire to exercise indoors all alone, the static bike will change its purpose and start serving as a hanger for your clothes, as it usually happens.

If you need motivation, socialization and companionship during your training, and if you don't want to spend your time in empty talk thus missing a series of exercises, then try the Spinning. Spinning in a group with an instructor gives you the feeling that you are part of peloton of Tour de France. Loud music, sweating and rapid breathing, standing up and sitting down, changing the pace and resistance, encouragement from the instructor and turning the pedals till you feel a burning sensation in your feet.

The design of the spinning bike will allow you to make serious training sessions no matter if you work at home alone or in a group. At first glance, this type of bike is no different from the conventional static bike, but the geometry of its framework and mechanism for transferring power through a chain to a disc that weighs 13-22 kg makes you feel you're riding a real bike. That's why the spinning bicycle is very exciting for training.

Burn more calories

The Spinning lets you burn about 500 -700 calories in 45 minutes, which is a huge amount compared to other types of training. However, the amount of burned calories will depend on the intensity of the workout and your willingness to endure the resistance in anaerobic mode.

Tone more muscles

Unlike the traditional static bike, the spinning bike allows you to drive upright or with your pelvis behind the seat, lean left or right, thus engaging many muscle groups of your body. If the training is well designed, with appropriate rhythm in turning the pedals and regular change of positions, then you will have full effect on the cardio vascular system and on muscle toning. The most affected muscles are the central groups of muscles: the abdomen, lower back, hips, buttocks and thighs. When pushing the pedals without significant resistance you'll work in aerobic mode and when working in slower mode under high resistance, you'll strengthen the muscles.

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How to stay motivated

Keep a photo diary

From Carrie Sorrell, 20, from Hertfordshire.

Lost 28kg (four and a half stone).

“I asked my partner to take photographs of me in my underwear, and kept a photo diary. It meant I could see what I really looked like underneath my clothes. I also recorded my measurements, targets and feelings. It was a great way to keep motivated as I saw the pounds and inches disappearing.”

Track weight-loss monthly, not weekly

From Wendy Jenks, 38, from Eastleigh, Hampshire. Lost 24kg (three stone 11lbs).

“One thing I was told stuck in my mind: it's a good idea to consider your weight loss over a month rather than getting disheartened after a disappointing week.”

Find ways to walk

From Karen Baird, 31, from Shepshed, Leicestershire. Lost 25kg (over four stone).

“I used to hate the fact that I seemed to be constantly going up and down the stairs. Now I see it as a leg-toning exercise. I also walk a couple of miles a day with the children instead of always using the car. It’s good for me, them and the environment.”

Visualise the new you

From Karen Thompson, 28, from Bedford. Lost 32kg (five stone).

“I used to meditate and visualise the new, slimmer me. I would imagine myself wearing a brand new dress or a tight pair of jeans and feeling great. Not only did it relax me, but it really helped me stay focused.”

Set small, achievable targets

From Sonia Nurse, 34, from Holmes Chapel, Cheshire. Lost 54kg (eight and a half stone).

“I know how soul-destroying it can be to think how far you’ve got to go, so my advice is to set little targets along the way, such as the next half-stone or dress size. That’s what worked for me.”

Get sponsored

From Amanda Richards, 35, from Sussex. Lost 19kg (three stone).

“I signed up to run a 5km race. I got loads of people to sponsor me and it was for a charity that meant a lot to me. I knew I had to get fit to run the race, and I couldn’t let everyone down. So I had the perfect reason to stay motivated.”

Bonus weight loss tips

• Talk to yourself positively. Drown out that negative voice and replace it with ‘I can see the me I want to be’ or another positive message that works for you. If you think it, you’ll start to believe it.
• Continue to weigh out meal basics such as rice and pasta even if you've hit your target weight. It helps you stay in control of portion sizes. Drink plenty of water. It helps you to feel full, and can lessen the risk of snacking.
• Measure yourself as soon as you start to lose weight: your weight loss doesn’t always show on the scales, but you may have lost inches.
• It’s important to enjoy a little of what you fancy and not feel you have to completely cut out the foods you love. If you’re craving chocolate, have a few pieces. That way you won’t end up bingeing.

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Watermelon – Healthy & Sweet

Many people don’t know that watermelon beside water, contains many vitamins and minerals that contributes to our health. Watermelon should be in our daily menu during the summer because it restores the lost fluids, minerals and vitamins.

Although watermelon is a vegetable from cucumber family, we all know as a fruit.

Watermelon (Citrullus lanatus) originated in Africa and first breeding as domestic species began in Egypt.

Watermelon is used in the diet in almost all countries of the world. Watermelon is a year plant, usually with a ball-shaped, often with green and white stripe.

It is low calorie and contains many useful substances.

Watermelon Nutrition Facts

-Watermelon contains large amount of water, but it is low in calories, so it’s perfect for cleansing the body and as diuretic. Watermelon also contains beneficial nutrients such as: nitric acid, copper, beta-carotene, fiber, vegetable oil, plant hormones, vitamin A, vitamin B1 , B2, B3, B5, B6, then vitamin C, iron, essential oils, malic acid, iodine, potassium, calcium, lycopene, citric acid, magnesium, mineral salts, organic acids, protein, folate, phosphorus, cellulose, zinc and sugar.

Numerous scientific studies have proved that watermelon because it contains large amounts of vitamin C and beta-carotene, it is very useful in the prevention of many heart diseases and chronic inflammation.

This fruit is an excellent source of B vitamins, which are responsible for the processes of metabolism and production of body energy. It also contains high levels of B6, which acts to improve mental abilities and relieves stress and tension.

The Best Way To Consume Watermelon

The best way to consume watermelon is cold and sliced. Watermelon juice or in combination with other fruits has a great healing properties… In many countries watermelon is the main ingredient in most of the dessert. Is interesting that in Africa the watermelon seeds are used for some types of bread.

Watermelon Health Benefits

-Watermelon has very positive effect on the body when it comes to acne, anemia, arteriosclerosis, arthritis, asthma, gallbladder disease, diseases of the teeth and oral cavity, heart diseases and blood vessels, bronchitis, headache, excessive weight, loss memory, diabetes, depression, impotence, kidney stones, hang, some kinds cancer, infertility, burns, decreased immunity, increased temperature, high cholesterol, colds and flu, bladder and urethra problems, the joints, digestive problems, blood pressure problems, metabolism, prostate problems, problems in pregnancy, anti sunburn, anti-aging, various infections, stress, insect bites, skin inflammations, hemorrhoids , herpes, chronic fatigue and cellulite.

Watermelon can be used as diuretic. Watermelon positively affect if you have burns or some skin diseases. Make watermelon juice and place it on burns.

Watermelon improves PH value of blood and also clears the blood vessels of fatty deposits.

People with diabetes and those people who have problems with triglycerides, should keep track of the amount of watermelon that they eat.

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How to warm up before exercising

Warm up and stretch properly before exercising to prevent injury and make your workouts more effective.

This warm-up and stretching routine should take at least six minutes. Warm up for longer if you feel the need.

March on the spot – keep going for 2 minutes

 

Start off marching on the spot and then march forwards and backwards. Pump your arms up and down in rhythm with your steps, keeping the elbows bent and the fists soft.

Heel digs – aim for 60 heel digs in 60 seconds 

 

For heel digs, place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig. Keep a slight bend in the supporting leg.
 

Knee lifts – aim for 30 knee lifts in 30 seconds 

 

 



To do knee lifts, stand tall, bring up alternate knees to touch the opposite hand. Keep your abs tight and back straight. Keep a slight bend in the supporting leg.

Shoulder rolls – 2 sets of 10 repetitions

 

 
For shoulder rolls, keep marching on the spot. Roll your shoulders forwards five times and backwards five times. Let your arms hang loose by your sides.

Knee bends – 10 repetitions 

 

To do knee bends, stand with your feet shoulder-width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees. Come up and repeat.

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Eat less saturated fat

Eating a diet that is high in saturated fat can raise the level of cholesterol in the blood. Having high cholesterol increases the risk of heart disease. These practical tips can help you cut down on saturated fat.

 

Saturated fat is the kind of fat found in butter and lard, pies, cakes and biscuits, fatty cuts of meat, sausages and bacon, and cheese and cream. Most of us eat too much saturated fat – about 20% more than the recommended maximum amount.

• The average man should eat no more than 30g of saturated fat a day.
• The average woman should eat no more than 20g of saturated fat a day.

You can use these figures to guide your choices when you're shopping. When you check nutrition labels on food packaging and see how much saturated fat is contained in many common foods, you’ll see how easy it can be to exceed the recommended maximum amount.

Cut down on saturated fat

Use these practical tips about common foods to help you cut down on saturated fat:

Read the label

High: More than 5g saturates per 100g. May be colour-coded red.
Low: 1.5g saturates or less per 100g. May be colour-coded green.
Medium: If the amount of saturated fat per 100g is in between these figures, that is a medium level, and may be colour-coded amber.

The label below is an example provided by a leading supermarket, which shows clearly that the food is high in saturated fat because the saturates section is colour-coded red.

At home

• Spaghetti bolognese: use a leaner mince as it’s lower in saturated fat. If you aren't using leaner mince, brown the mince first, then drain off the fat before adding other ingredients.
• Pizza: choose a lower-fat topping, such as vegetables, ham, fish or prawns, instead of pepperoni, salami or extra cheese.
• Fish pie: use reduced-fat spread and 1% fat milk.
• Chilli: use leaner mince to reduce the saturated fat content. Or try it vegetarian-style by adding beans, pulses and vegetables instead of mince.
• Ready meals: compare the nutrition labels on different ready meals. There can be a big difference in saturated fat content. Pick the one lower in saturated fat using per 100g or per serving information. Remember, serving size may vary, so read the label carefully.
• Potatoes: make your roast potatoes healthier by cutting them into larger pieces than usual and using just a little sunflower or olive oil.
• Chips: choose thick, straight-cut chips instead of french fries or crinkle-cut. If you’re making your own, cook them in the oven with a little sunflower oil, rather than deep-frying.
• Mashed potato: use reduced-fat spread instead of butter, and 1% fat milk or skimmed milk instead of whole or semi-skimmed milk.
• Chicken: before you eat it, take the skin off to reduce the saturated fat content.
• Meat: trim the visible fat off meat such as steak.
• Sausages: compare nutrition labels on the packs and choose the ones lower in saturated fat using per serving or per 100g information. Remember, servings may vary so read the label carefully. Make sure you grill them instead of frying.
• Bacon: choose back bacon instead of streaky bacon. If you’re cooking your own, grill the bacon instead of frying.
• Eggs: prepare eggs without oil or butter. Poach, boil or dry-fry your eggs.
• Pasta: try a tomato sauce on your pasta. It’s lower in saturated fat than a creamy or cheesy sauce.
• Milk: use 1% fat milk on your cereal. It has about half the saturated fat of semi-skimmed.
• Cheese: when using cheese to flavour a dish or sauce, try a strong-tasting cheese, such as mature cheddar, because you’ll need less. Make cheese go further by grating instead of slicing it.
• Yoghurt: choose a lower-fat yoghurt. There can be a big difference between different products.

Out and about

The tips below can help you cut down on saturated fat when eating out.

• Coffee on the go: swap any large whole milk coffee for regular ‘skinny’ ones.
• Curry: go for dry or tomato-based dishes, such as tandoori or madras, instead of creamy curries such as korma, pasanda or masala. And choose plain rice and chapatti instead of pilau rice and naan.
• Kebabs: at the kebab shop go for a shish kebab with pitta bread and salad, rather than a doner kebab.
• Chinese takeaway: choose a lower-fat dish, such as steamed fish, chicken chop suey or Szechuan prawns.
• Thai: try a stir-fried or steamed dish containing chicken, fish or vegetables. Watch out for curries that contain coconut milk, which is high in saturated fat. If you choose one of these, try not to eat all the sauce.
• Snack time: have some fruit, toast, a low-fat yoghurt or a handful of unsalted nuts, instead of chocolate, doughnuts, croissants or pastries. If you must have something sweet, swap cakes and biscuits for a currant bun, scone or some malt loaf, plain or with reduced-fat spread.

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Understanding calories

Calories are a measure of the amount of energy in food. Knowing how many calories are in our food can help us to balance the energy we put into our bodies with the energy we use. And that’s the key to a healthy weight.

 

An average man needs around 2,500kcal (10,500kJ) a day. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. These values can vary depending on age and levels of physical activity, among other factors

We measure the amount of energy contained in an item of food in calories, just as we measure the weight of that item of food in kilograms.

If you’re trying to lose weight, it’s a good idea to eat less and be more active. Eating less is important when you're trying to lose weight, even if you already have a balanced diet.

Calories and energy balance

When we eat and drink, we’re putting energy (calories) into our bodies. Our bodies then use up that energy, and the more physical activity we do, the more energy (calories) we use.

To maintain a stable weight, the energy we put into our bodies must be the same as the energy we use by normal bodily functions and physical activity. If there are some days where we put in more energy than we use, then there should also be days where the opposite is true, so that overall the energy in and energy used remain balanced.

Weight gain occurs when we regularly put more energy into our bodies than we use. Over time, that excess energy is stored by the body as fat. Research shows that most adults eat and drink more than they need, and think that they are more physically active than they are.

Checking calories in food

Knowing the calorie content of foods can be a useful tool when it comes to achieving or maintaining a healthy weight. It can help us to keep track of the amount of energy we are eating and drinking, and ensure we're not consuming too much.

The calorie content of many foods is stated on the packaging in the nutrition label, which you will often find on the back or side of the packaging. This information will appear under the ‘Energy’ heading. The calorie content is often given in kcals, which is short for 'kilocalories', and also in kJ, which is short for kilojoules.

A ‘kilocalorie’ is another word for what is commonly called a ‘calorie’, so 1,000 calories will be written as 1,000kcals.

Kilojoules are the metric measurement of calories. To find the energy content in kilojoules, multiply the calorie figure by 4.2

The label will usually tell you how many calories are contained in 100 grams or 100ml of the food or drink, so you can compare the calorie content of different products. Many labels will also state the number of calories in 'one portion' of the food. But remember that the manufacturer’s idea of 'one portion' may not be the same as yours, so there could be more calories in the portion you serve yourself.

You can use the calorie information to assess how a particular food fits into your daily calorie intake. As a guide, the average mans needs 2,500kcal (10,500kJ) to maintain his weight, and the average woman needs 2,000kcal (8,400kJ).

Some restuarants put calorie information on their menus, so you can also check calorie content of foods when eating out. Calories should be given per portion or per meal.

Checking the calories you use

The amount of calories people use by doing a certain physical activity varies depending on a range of factors, including size and age.

The more vigorously you do an activity, the more calories you will use. For example, fast walking will use more calories than walking at a moderate pace.

Losing weight

If you’re gaining weight, it usually means you’ve been regularly eating and drinking more calories than you've been using through normal bodily functions and physical activity.

To lose weight you have to tip that balance in the other direction. You must start to use more energy than you consume, and do this over a sustained period of time.

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Jumping rope as an excellent cardio recipe

You don't' always have the time and space to make a good cardio workout. The treadmills in your fitness center come with a waiting list and outside is too cold for exercising. What remains as a good option is to take the jump rope. Although very few are those who will offer you the rope as a training option, the jump rope certainly stands side by side with any other cardio exercise.

Indoors, in the yard in front of your house, the jump rope will give you the freedom in your workout that you desire so much. Athletes of the caliber of Kareem Abdul-Jabbar, Arnold Schwarzenegger, Michael Chang and many others in their careers remained faithful to the jump rope in their conditional training. 

Why choosing the jump rope?
Because 10 minutes of workout with jump rope at a pace of 120 jumps per minute will burn the same number of calories as 30 minute jogging. If lack of time is your issue, then try it. It's excellent as a warm-up exercise if you work on power or speed training, plyometric jumps or if you are simply getting ready for a basketball play, and at the same time you want to use it as an aid for stretching.

If we make a list of comparisons between different training equipment and aids, the jump rope will be the winner in the categories: practicality, effectiveness and cost.

If you like the idea of the jump rope, being your "good morning" exercise, be sure that you will achieve excellent coordination of the body, great balance (one leg jumps), speed and agility and what's most important , it will be much easier for your cardio vascular system to accept each new challenge.

 Tips
* Stand on the middle section of the rope and pull the ends up, if you touch your armpits then that length is the one that suits you the most.
* Always use the front part of your foot as a contact surface. Short training of 10 minutes
* Jump in place with both legs: 3 x 30 sec. with a break of 15 sec. and pause between series 30 sec. *Jump with both legs sideways: 3 x 30 sec. with a break of 15 sec. and pause between series 30 sec. *Jump with legs apart (Ali Shuffle) 3 x 30 sec. with a break of 15 seconds and pause between series 30 sec.
* Jump on one leg (the other is with hip flexion) 3 x 5 sec. with each leg, 10 sec. break
* Jump on one leg laterally (the other is with hip flexion) 3 x 5 sec. with each leg, 10 sec. break
*Jump with both feet 2 x 10 repetitions

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