Trim Your Waistline with Ease: 13 Simple Yoga Asanas to Melt Away Belly Fat

1. Tadasana (Mountain Pose):

Establishing a solid foundation for your yoga practice, Tadasana engages the core muscles, laying the groundwork for belly fat reduction.

2. Bhujangasana (Cobra Pose):

This backbend not only strengthens the abdominal muscles but also improves digestion, promoting a healthier gut and smoother weight loss.

3. Navasana (Boat Pose):

Targeting the entire abdominal region, Navasana is a powerhouse pose that aids in shedding excess fat while enhancing core strength.

4. Dhanurasana (Bow Pose):

Like a bow ready to shoot, Dhanurasana engages the core, stimulating the digestive organs and facilitating the burning of belly fat.

5. Ustrasana (Camel Pose):

Unleash the potential of Ustrasana to stretch and strengthen the abdominal muscles, fostering a more sculpted and lean midsection.

6. Paschimottanasana (Seated Forward Bend):

This forward bend not only promotes flexibility but also compresses and massages the abdominal organs, aiding in digestion and fat metabolism.

7. Ardha Matsyendrasana (Half Lord of the Fishes Pose):

Twisting into Ardha Matsyendrasana stimulates the abdominal organs, enhancing digestion and promoting the elimination of toxins.

8. Surya Namaskar (Sun Salutation):

A dynamic sequence that engages multiple muscle groups, Surya Namaskar is a potent practice for overall weight management, including the reduction of belly fat.

9. Utkatasana (Chair Pose):

Utkatasana challenges the core muscles, helping to strengthen and tone the abdominal region while also improving posture.

10. Setu Bandhasana (Bridge Pose):

By lifting the hips and engaging the core, Setu Bandhasana promotes abdominal strength and flexibility, contributing to a flatter stomach.

11. Virabhadrasana III (Warrior III Pose):

Achieving balance in Virabhadrasana III engages the core, enhancing stability and promoting the burning of abdominal fat.

12. Marjarasana (Cat-Cow Pose):

This gentle, flowing sequence warms up the spine and engages the core, making it an excellent precursor to more intense abdominal-focused poses.

13. Anantasana (Side-Reclining Leg Lift):

Targeting the obliques, Anantasana aids in toning the sides of the abdomen, contributing to a more sculpted waistline.

Incorporating these yoga asanas into your fitness routine offers a holistic and sustainable approach to reducing belly fat. Remember to practice with mindfulness and consistency for optimal results.

Sources:

1. Yoga Journal: The Yoga Journal website is a reputable source for yoga information, including detailed guides on various yoga poses and their benefits.

2. American Council on Exercise (ACE): ACE provides fitness and health information, often backed by scientific research. They may have articles on the effectiveness of yoga for reducing belly fat.

3. PubMed: For scientific research and studies on the effects of yoga on weight management and abdominal fat, PubMed is an excellent resource.

4. National Center for Complementary and Integrative Health (NCCIH): The NCCIH often provides evidence-based information on complementary and alternative practices, including yoga.

5. Yoga Alliance: As a comprehensive resource for yoga practitioners, Yoga Alliance may offer insights into the benefits of specific yoga poses.

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How to Stay Fit and Healthy in the Workplace?

This will further deplete both life balance and work which will consequently lead to health various health issues. But if you aren’t able to make time for proper exercise or health care, you must consider Health and wellness program in the workplace.

A sedentary lifestyle can damage your health. If you don’t eat right foods at the right time or keep yourself completely engrossed in work, work and work, you’ll increase the risk of diabetes, heart disease, obesity, etc..

However, by incorporating Corporate Health and Wellness Program or making a few alterations into your work day, you can keep yourself healthy and fit. Though you may also consider hiring a corporate fitness Consultant for the same, but for the instant you can try out the remedies listed below-

Use Stairs Instead of Lift

This is one of the primary Health and wellness program in the workplace. Though a shortcut could help you reach15-30 minutes early to the work place but using stairs is a great way to exercise, which will boost your energy levels . Moreover, if you do this exercise on regular basis you’ll stay in a good shape.

Use stairs instead of lift

Drink Lots of Water

You’ll find that the corporate fitness Consultants even focus on keeping your body hydrated. This will help you to maintain your health, especially when it comes to detoxifying your body and good digestion.

Drink Lots of Water

Stretch your Body

Stretching your body for a few minutes will enhance your energy level. This will further keep you energetic all day long. Stretching also increases your flexibility, hence improving your coordination and balance skills which eventually improve blood circulation.

Stretch your Body

Exercise during the lunch time

Exercising for a few minutes during the lunch is incredibly beneficial. You may either workout in the office gym or your office doesn’t have a gym set a place in the office that is allowed for exercise. This will further increase your efficiency and productivity.

Exercise during the lunch time

Organize Sports Activities

This is another important element of Corporate Health and Wellness Program. A number of workplaces organize their own annual sports day and other tournaments including basketball, tennis, volleyball or football. This brings in a good chance to enjoy and have fun with your colleagues, hence increasing your efficiency and energy.

Organize sports activities

Prepare your Own Lunch

Fast food is undoubtedly an easy but unhealthy option for your lunch, as it boasts high preservatives and sodium contents. So try and tick with homemade food such as sandwiches, vegetables and fruits. Eating healthy food items will keep your energy levels high throughout the day.

Prepare your Own Lunch

Advantages of Participating in Health and Wellness Program in the Workplace

Corporate Health and Wellness Programs are becoming popular throughout the country, for the reason that they bring in a number of benefits. Such as the ones listed below-

• Healthy employees tend more productive and happier. The corporate fitness consultants offer quality information to the workers in regard to fitness education, subsidization of healthy lunches and much more. Employees are one of the most valuable assets of the company. It is for this reason health and wellness programs are of great importance.
• Corporate fitness Consultants not only help in maintaining your health but also teach you about the tricks and tactics of reducing muscle strain and stress while you are at the workplace. The fitness programs may also help to lower your blood pressure and cholesterol, lose weight and even sleep better. At times, just a little motivation is enough to get the ball rolling and a fitness consultant does the same job.
• Another great advantage of health and wellness program in the workplace is offers an opportunity to build a sense of camaraderie with your colleagues. Moreover, you will have an option to experience recreational activities with your co-workers such as walking a sports team or a club or having lunch together, to name a few. Very few people know that social support is one of the crucial elements of turning fit. Moreover, this will boost encouragement to develop and create recreational fitness activities. And seeing the positive results you’ll be boosted to do more to stay healthy and fit.

The Final Word

Health and wellness programs are set up for the personal control. In addition, the programs allow you to tailor your goals, especially the ones concerning your fitness and lifestyle. Access a fitness program today and start with the process of maintaining your health and fitness at the workplace. This will further help you to become more productive in your work.

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Increased cholesterol level means unhealthy body. A good diet plan and building good habits can reduce bad cholesterol rapidly. You might think that reducing cholesterol requires cutting out high cholesterol foods from diet. This may result in lack of saturated fat in your diet, which of course is of the important elements for ensuring good health. Revamping your diet plan and eating habits is a handy option for lowering cholesterol level in body.

cholesterol

Here is the list of essential food items that you should include in your diet to lower cholesterol level in your body.

Diet Recommendations For Lowering Increased Cholesterol

Increase intake of high fibre foods

Increase intake of high fibre foods

Increase the fibre intake and you’ll get rid of bad cholesterol. Choose wholegrain versions for and brown versions of foods like pasta, rice, and bread. Include plenty of fibrous vegetables and fruits in your diet, cereals, grains like barley and oats. Create tasty combinations of these foods. For example, cereal porridge with fresh, chopped fruit topping could be great cholesterol eradicator. Beta Glucan a kind of fibre, which is found in oats, that helps, reduces cholesterol level while enriching diet. Also, add pulses like lentils, peas, and beans in your diet. They are not only a great source of fibre but also slip into curries, chunky soups, or stews easily.

Diet to lower cholesterol

Daily intake- Ensure intake of 3g of beta-glucan on daily.

Nuts fight carbohydrates efficiently

Nuts are a great source of vegetable protein, unsaturated fats that are healthy for heart, fibre, vitamin E, potassium, magnesium, and a number of plant nutrients that are essential for healthy build of our body. This will potentially reduce cholesterol by 5% to 8%.

Daily intake- Add 35- 40 gram of nuts to your daily diet.

Add oily fish to your diet plan

This is a great option of reducing cholesterol for the non-vegetarians. Oily fish varieties like mackerel, herring, salmon, trout, sardines, and other of the variety are a great source of unsaturated fat. They help, form a healthy balanced diet, as well as help in maintaining cholesterol levels. Amazingly, you can create a number of tasty delights with the oily fishes. You can also use them in combination with nuts.

Add oily fish to your diet plan

Daily intake- They should be added to the diet plan for at least once a week.

Barley and Oats prevent carbohydrate absorption

Barley and oats contain high amount of beta glucan- a soluble fibre that helps, maintains cholesterol level. When consumed beta glucan formulates a gel that helps in binding cholesterol in small and big intestines. This prevents absorption of cholesterol.

Daily intake- According to the experts, 3g of beta glucan should be included in the daily diet.

Ensure optimum intake of plant stanols and sterols

Foods that are fortified with plant stanols and sterols are quite effective in lowering cholesterol level. The two are found in a number of foods like nuts, vegetable oils, whole grains, seeds, vegetables, and fruits.

Daily intake- It is important to ensure 1.5-2.4g stanols/sterols on daily basis for 8% to 10 % of cholesterol within three to four weeks.

Fruits and Vegies are saviours

Intake of vegetables and fruits that do not contain high amount of saturated fat help, maintain the cholesterol level in the body. Moreover, they are a good source of soluble fibres that reduce cholesterol. Patients suffering from the problem of high cholesterol should include any of the pulses like peas, lentils, and beans in their daily diet. Aubergine, sweet potato, ladies finger, apples, broccoli, prunes and strawberry are also rich source of soluble fibre.

Daily intake- A minimum of 40 grams

Use the power of Garlic to your advantage

Garlic is not merely effective for repelling evils. It’s also an amazing kitchen ingredient for treating high cholesterol. Since ages, garlic has been a part of every culture. Its multiple properties not only make it a subject of nutritional value but it is also full of flavour. You can either consume it raw or cooked. Garlic lowers cholesterol by keeping preventing sticking of the cholesterol particles to artery walls.

Use the power of Garlic to your advantage

Daily intake- For reaping the advantages of garlic consume 2 to 3 fresh cloves daily.

Chocolate is a saviour

Bittersweet or dark chocolate helps the heart to stay healthy. It contains three times more flavonoid antioxidants as compared to the ones made in combination with milk. They prevent sticking of the blood platelets together keeping the arteries unclogged. However, Milk chocolates with antioxidant power equal to red wine are also ideal for treating increased cholesterol. White chocolate should be avoided as it doesn’t include flavonoids.

Daily intake- Consume an ounce of dark chocolate daily to prevent oxidization of bad cholesterol and increase of good cholesterol.

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Dark spots and scars are unattractive and being a 20’s something girl I can understand that better. We women go about to any extent to get rid of them. This eventually results in spending thousands of bucks on purchasing expensive scar creams and dark spots removal treatments. I too did the same for treating the scars and dark spots on my skin. At the end, I was not only out of money but also disappointed with the results. Most of these treatments and products include a mix of moisturizers, unproven fillers, and chemicals. 

Natural Ways to Treating Scars and Dark Spots on Legs and Face

Luckily, my grandma helped me get through the trouble. She unfolded the secrets to treating scars and dark spots through natural treatments. Here I share my knowledge with you.

Effective ingredients for removal of dark spots

Lemon Juice

Lemon juice has lots of vitamin C that makes it an ideal ingredient for treating dark spots. It can also be used as an exfoliating agent due to its acidic nature. It gently removes the hyper-pigmented skin and gradually exposes the fairer skin.

Lemon Juice

• Get one cup fresh lemon juice
• Dab a cotton ball in the juice and apply it to the dark spots directly
• Let it dry. Need not to wash it away necessarily.
• Repeat the procedure at least three to four times a week.
• You’ll see visible results from the second week

Quick tip- For best results use fresh lemon juice that has no added preservatives.

Apple Cider Vinegar

Apple cider vinegar is one of my favourite kitchen ingredients for skin care. It contains Amino acids, sulphur, vitamins, and acetic acids, which makes it perfect for treating dark spots.

Apple Cider Vinegar

• Dab a cotton ball in Apple cider vinegar
• Apply the same on the dark spots of your skin and leave it for 30 minutes and then rinse off with lukewarm water
• For best results apply it daily for 6 to 7 weeks or until scars vanish completely

Quick Tip- You can use a mix of lemon juice and apple cider vinegar (both in equal parts).

Apple Cider Vinegar Remedy

Red Onion Juice

Though I don’t like the smell of red onions, but can’t ignore that the fact that they are quite effective for dark spots removal. Red Onions have high sulphur and acidity content that cause skin whitening, while lighting the dark spots on the skin.

Red Onion Juice

• Blend one or two red onions in a mixer to extract off its juice. Alternatively, you can use juicer.
• Apply the juice on the dark spots of your skin using an earbud.
• Rinse off after 20 minutes.

Quick Tip- Use a mix of garlic juice and red onions for fast results.

Effective Ingredients for Removal of Scars

Honey Remedy

Raw honey tops the list of my favourite kitchen ingredients both for health and skin/body care. This natural moisturiser stimulates the rejuvenation of skin tissue, while removing scars from skin.

Honey Remedy

• Mix 2 to 3 tablespoons of baking soda with equal amount of pure honey. Massage this mixture on scars for 5 minutes.
• Dab a piece of cotton cloth or towel in warm water and cover the massaged area with it.
• Wipe away honey with the cloth/towel after 10 minutes.

Quick Tip- A mix of 2 tablespoons of honey with half-an-amount of baking soda is more effective for acne scars.

Aloe Vera

Aloe Vera’s anti-inflammatory properties reduce skin irritation and eliminate dead skin from the body. It also strengthens the new cells and repairs damaged skin cells.

Aloe Vera Remedy for Removal of Scars

• Take an Aloe leaf, peel of its cover, and extract the gel.
• Apply it on the scar directly.
• Do it 5 to 6 times a day

Quick Tip- Use Aloe Vera gel as lotion and ointment to attain younger and healthier skin.

Minty Cucumber Paste

Cucumbers not only hydrate and nourish the skin but are also effective for fading away the scarring. Also, application of cucumber juice leaves the skin suppler and softer.

Minty Cucumber Paste

• Take a cucumber, peel it off, and remove its seeds.
• Make the paste of the de-seeded cucumber along with a 5 to 6 min leaves.
• Add beaten egg white to the mixture.
• Use a cotton ball and apply this paste on the affected area
• Rinse off after 30 minutes.
• For effective results apply daily up to 3 to 4 weeks or until scar(s) vanishes off completely.

Quick Tip- Commercial cucumber lotions aren’t very effective. Extract fresh cucumber juice for better results.

The Final Say

Say no to costly scars and spots removal creams. Remember, the right mix of natural ingredients is far more better and effective. You can attain a healthier and shiner skin with without adopting costly procedures. You just gotta do it right.

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Hair can either make or break our looks. The condition of hair decides the role in styling an individual’s look. Damage, split ends, dandruff and hair fall are a few common hair problems that are faced by all. Hair loss is no more limited to the ageing factor. Today’s work-related stress and hectic lifestyles are turning out to be one of biggest factors of hair fall. Read on to know about some easy ways of dealing with hair fall.

Home Remedies for Longer, Stronger, and Healthier Hair

…all you need in your kitchen for hair growth!

Instead of resorting to chemical treatments or over-the-counter solutions, go for some home remedies to ensure better hair growth. Various kitchen ingredients are not only effective for hair fall but also safe at the same time. Know here how you can bring those ingredients to the best advantage of your hair.

1.Apple Cider Vinegar

It cleanses the scalp gently, accelerates hair growth, and maintains hair’s pH balance.

Usage method

• Shampoo your hair.
• Mix two tablespoon of apple cider vinegar in one mug water, say one litre of water
• After you rinse off shampoo completely from your hair, use this water-vinegar for final rinsing.

Use this apple cider vinegar and water solution after every hair wash.

2.Onion Juice

Onion juice contains sulphur that helps in regrowth of hair and boosts production of collagen in the tissues.

Onion Juice

• Peel the onions, chop them into pieces, and blend.
• Squeeze out the juice from onion paste and apply it on your scalp.
• Let it stay on the scalp for 15 minutes.
• Wash off your hair using a mild shampoo finally.

Onion Juice Home emedy for Hair

For better results use onion juice at least once in a week.

3.Egg Mask

Eggs are rich in sulphur, proteins, iron, zinc, phosphorous, iodine and selenium. High protein in eggs ensures better hair growth.

Usage method

• Mix egg white, honey, and a teaspoon of olive oil in a bowl and form a paste.
• Apply it to your scalp and hair and wait for 30 minutes.
• Rinse off your hair with cool water. Use mild shampoo to get rid of the paste completely.

Egg Mask Remedy For Hair Care

Apply egg mask at least once a week.

4.Amla

Indian Gooseberry is rich in Vitamin C and antioxidants. It stimulates healthy hair growth and improves hair pigmentation.

Usage method

• Mix lime juice and amla juice or powder.
• Apply this mixture on hair and scalp and leave it for 30 to 45 minutes.
• Rinse off your hair using warm water.

Benefits of Amla

For better results, apply amla paste to your hair twice in a month.

5.Vitamin E Oil Treatment

Vitamin E oil is powerhouse of antioxidants and fights off free radicals. It increases supply of oxygen in the body, which further boosts blood circulation in the body and scalp.

Usage method

• Massage your scalp with vitamin E oil and let it overnight.
• Wash off the best day using mild shampoo.

Apply Vitamin E Oil to your scalp thrice in a week.

6.Olive Oil

Regular use of olive Oil stimulates hair growth, facilitates growth by preventing DTH hormone formation. In addition, it also serves as a natural conditioner and makes hair silky and soft.

Olive Oil for Hair Growth Naturally

Usage method

• Olive oil should be included in the daily diet.
• Apply it an hour before shampooing your hair.
• It can also be used for hot oil treatment in combination with lavender, rosemary, and sage oils.

Olive Oil for Hair Care

For best results use olive voice at least twice or thrice a week.

Diet Recommendations for Healthier and Shiner Hair

Ensure consumption of following on daily basis for rapid and better hair growth-

Protein-Rich Foods

Keratin is a special protein that is responsible for formation of hair. Hence, it is important to include chicken, eggs, soybean, tofu, kidney beans, and other high protein foods in your diet. These protein rich foods promote hair growth and make hair smooth and shiny.

Vitamin A

Vitamin A not only ensures better hair growth but also makes them stronger and healthier. Consume fruits and vegetables that are rich in Vitamin A such as Mango, orange, papaya, carrots and prunes.

Vitamin B

Vitamin B boosts production of haemoglobin in blood, which results in better flow of oxygen to various parts of the body including scalp. Vitamin B rich diet is inclusive of potato, chicken, banana, fish, beans, and oatmeal.

Vitamin C

Vitamin C fights off the free skin radicals and stimulates collagen production. It will be good enough if you include Vitamin C rich fruits like oranges, amla, guavas, and kiwis in your daily diet.

The Final Say
Build proper hair care habit to maintain the health of your hair. Comb your hair at least three times a day. Get them trimmed in every four months. Regular trimming and combing is extremely important for the rapid growth of new hair. Combing stimulates hair follicles, provides good blood circulation and boost production of new hair naturally.

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