If you are looking forward to lose our weight and you do not want to hit the gym then walking is the best exercise that you can ask for. You can do 30 minutes of brisk waling on daily basis at any hour of the day to lose weight in a safer way.

How Much Walking Is Required Daily To Lose Weight

Walking is an Easiest Exercise to Lose Weight

In 30 minutes of walk, you burn about 150 or more calories in a day. The more fast you walk, more weight you will lose in a short span of time. Try walking as much as your body is comfortable with because lot of walking can lead to soreness in your feet, injury or burnout.

Do not overexert yourself and try walking regularly for a week at different paces to see how much walking and at what pace is comfortable for you. Start with short walks and gradually try to increase your walk pattern and increase your physical activity.

Walking is an easiest exercise to lose weight

Walking is the most easiest of all the exercises and when it is done in a right way then it helps in losing the weight from the body at the right time. When you are done with walking for a month, then you can think of running too if you are comfortable with that in order to lose weight.

Walking also helps in cutting down the belly fat and gives you freedom from heart disease and type-2 diabetes. Walking also helps in relieving the stress from the mind and increases the secretion of serotonin hormone that keeps the mood light and happy.

Studies have revealed that brisk walking for around 2.5 hours per week helps in taking off the excess weight from the body and keeps many deadly diseases at bay. If you have a pet then it is good way to make walking a regular exercise along with your pet.

A Regular Walk with Your Pet is a Good Exercise

Even you can coordinate with your friend who encourages walking and exercise on regular basis and can become your walking buddy in the morning or evening. You can go to nearby market on foot or you can pick up your kids from school by walking upto school if it is nearby your home.

A regular walk with your pet is a good exercise

Do not keep sitting in one position for long hours and walk inside home as much as possible. This will give you a freedom to move around and lose weight at the same time. Make use of fitness trackers that will watch your total steps taken in a day and motivate you to do more everyday to increase your walking target.

Fitness Brands Helps in Motivating you to Walk More

Aim to brisk walk for 30 to 90 minutes on daily basis every week to initiate weight loss. When your heart rate reaches at the maximum intensity so that you cannot speak or sing properly then this means that you are walking at a right pace.

Fitness brands helps in motivating you to walk more

Try not to skip your walking schedule for more than a day and follow up for the next day for burning your calories constantly. This improves your metabolism and improves your immunity as well. When you have reached your targeted weight then you can continue walking for 30 minutes on everyday basis as this will keep your weight constant and you will remain fit during this period.

Brisk Walking Helps in Burning Fats on a Faster Rate

If you do brisk walking on regular basis for 30 minutes then you tend to lose atleast 100 to 200 calories. In first 30 minutes, body will start burning the sugar stored in the body as a fuel. After that too if your walking continues then your body starts using up stored fat in the body and then your fat starts fueling up the body in form of the energy. This cuts down your excessive weight and fat from the body.

Brisk walking helps in burning fats on a faster rate

Other than brisk walking, you need to put a tab on your diet as well as fatty food, sugar and oily stuff can tone down the effects of walking on your body. This will not give any impact to your body even if you walk for 30 minutes on daily basis. So eat healthy and nutritious food everyday along with brisk walking to keep your weight and fat in check.

Reference:

https://www.healthline.com/nutrition/walking-for-weight-loss#section7

https://www.verywellfit.com/how-long-should-you-walk-to-lose-weight-3432706

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Many times due certain conditions like rapid weight loss or pregnancy, women tend to get low hanging belly fat. This is nothing but stomach filled with fat and is very stubborn to take hold of.

Here Are Some Simple Exercises To Give You Relief From Hanging Belly Fat

Exercises Helps in Burning the Hanging Belly Fat Quickly

To prevent hanging belly fat you need to be on a regular exercise and eat a balanced diet that will keep this problem at bay. Here are some amazing and simple exercises that you can include in your daily routine to get rid of hanging belly fat.

1# Crunches

Crunches helps in burning the belly fat on a faster rate and is very easy to perform on daily basis. Just lie on your back and keep your knees bent. Keep your hands behind your back and then while inhaling lift your shoulders towards your knees and curl your legs towards your ribcage slowly. Exhale and return back to the normal position. Start by doing 5 sets n one go and then keep on increasing as per your stamina.

2# Flutter Kicks

Flutter kicks targets your thighs, abdominal muscles and keeps them well toned. It also improves the flexibility of your hips and keeps them toned as well reducing extra cellulite. It is good for improving the abdominal abs and gives them more endurance that improves day by day. Lie on your back with your head and shoulders lifted up from the floor and keep your hands straight by your sides. Stretch out both the legs straight and then gently pull up your right leg in the air. Keep moving it up and down till you feel a good stretch. Then bring your right leg down but still few inches up from the ground and then raise up your left leg. Keep moving them in up and down position. Bring both the legs down gently and take rest. Repeat 5 sets with 6-8 flutters in one go.

Flutter Kicks

3# Double Leg Lifts

This is an exercise that improves the stamina of your body, keeps your ab muscles toned and takes care of your sagging belly. Lie on your back on the floor and then keep your hands on your sides. Inhale and then join your legs together to lift them up straight in the air. Raise them as much as you can to feel the tension in your back muscles and abdomen. Hold this position for few seconds and then lower down both the legs gently on the floor. Repeat this 10 times in a go on daily basis to prevent hanging belly fat.

4# Exercise Ball Crunch

This exercise needs an exercise ball on which you will have to lie down on your back and then start with your crunches. This improves the balance and coordination of your body. Take an exercise ball and lie on your back with your legs firmly on the ground. Place your hands behind your head and then exhale a deep breath. Now, gently start pushing your torso towards up and forward. Then inhale and gently lower your back down. You need to inhale when you bring your back down and exhale when you go forward for the crunch. Repeat this 10-12 times as per your stamina. Increase the reps as you move forward.

Exercise Ball Crunch

5# Vertical Leg Crunch

This helps in keeping your abs tight and toned and gives you rid from the hanging belly fat in few weeks. Lie flat on the floor and keep your legs lifted towards the ceiling. Keep one knee crossed over another and inhale while you lift your body up towards your raised legs. Exhale as you return back on the floor. Repeat 12-16 crunches on daily basis and increase as you become perfect for this level.

6# Hip Lifts

This exercise helps in toning the hips and abdominal muscles and gives strength to your spine as well. Lie on your floor and keep your hands straight on the floor by your sides. Bend your knees and then lift your upper torso along with your hip in the air. You should feel the stretch in your back and abdominal area. Exhale as you come down to your normal position and then repeat 8-10 times.

Hip Lifts

Reference Links:

http://stylevast.com/articles/hanging-belly-fat-workouts/

https://www.livestrong.com/article/156378-exercises-that-get-rid-of-a-low-hanging-stomach/

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Tummy fat is very stubborn and it is not that easy to lose. It makes you appear unattractive and bulging tummy also increases the risk of many diseases like diabetes and blood pressure.

Foods Will Burn Your Tummy Fat

Bulging Tummy can be Tamed by Eating Healthy Food and Building up Metabolism

There are many ways to flatten up your tummy like exercise, yoga and gyming as well but by eating these 5 foods regularly you can easily get rid of belly fat. They also builds up your immunity and keeps your belly fat at bay.

1# Apples

Apples are high in fiber and are packed with very less calories. They are high in pectin that binds the water inside the body and does not dehydrate your body easily. If you eat an apple 30 minutes before your meal then it helps in cutting down the belly fat effectively. Apple contains antioxidants that helps in keeping free radicals at bay and prevents high cholesterol as well. So eat 1 apple everyday to keep belly fat at bay thereby increasing your health. Apple helps in cutting down the visceral fat as it contains polyphenols that boosts the metabolism of the body and cuts down the excess fat from the tummy.

2# Tomatoes

Tomatoes helps in treating cholesterol and cuts down tummy fat as well

Tomatoes contain a compound called oxo-ODA that helps in reducing the lipids in the blood and this reduces the tummy fat on a faster rate. Tomato also contains lycopene and antioxidants that helps in fighting the free radicals in the body and keeps wrinkles, cancer and bad cholesterol at bay. Tomatoes are very low in calories ad high in water content. You can prepare a soup or a glass of tomato juice to keep your tummy in shape and melt that excessive fat. So it is a good idea to include it on your salad platter everyday.Along with this glass of juice, you need to eat a healthy and balanced diet and also follow a regular exercise regime.

Tomatoes

3# Green Tea

Green tea is very healthy indeed as it contains catechin and antioxidants to boost the immunity of your body. It also accelerates the weight loss and cuts down belly fat as well. It also prevents free radicals and keeps toxins at bay by flushing them out from your body. It helps in relieving mental stress that also leads to calorie burn upto 10-15. Green tea also helps in boosting the metabolism and burns calories as well as it is loaded with polyphenols and flavonoids. Drink 2-3 cups of green tea during the day time, avoid consuming it during the evening time as it contains stimulants that might give you sleep apnea or sleep disorders.

Green tea

4# Nuts

Nuts like almond and walnut are an excellent food that supports weight loss and gives flat tummy. Almonds are rich in poly saturated and mono saturated fats and also contains high level of fiber and proteins. It controls the hunger pangs and improves your overall digestion. Include almond and other nuts in the form of salads and snacks. This will increase the metabolism and keeps your belly fat at bay.Whenever you feel hungry at odd times then instead of going for junk food, keep some nuts handy in your pocket so that you can snack them on with tea and have a healthy weight loss.

Nuts

5# Cinnamon

Cinnamon is a spice that burns belly fat and keeps it toned

Cinnamon is a great fat burner as it contains cinnamon dehyde oil that gives this spice a unique flavor and proven to cut the fat in the body. Just sprinkle some powder on pastries, salads. It helps in suppressing the appetite, speeds up the metabolism of our body and lowers down the cholesterol level. Drink cinnamon tea right in the morning to treat your tummy fat.

Cinnamon is a spice that burns belly fat and keeps it toned

You can also add some cinnamon sticks to the water and boil it for few minutes on low flame. Strain this water and let it cool down. Fill up a bottle with this water and drink it for the whole day in daily routine. Your tummy fat will start melting in few days.

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What is Atherosclerosis

Atherosclerosis is narrowing of the arteries carrying oxygen and nutrients from the heart to the other body parts. There is thickening of the artery that slowly block it partially or entirely reducing the blood and oxygen supply to the vital organs.

What is atherosclerosis

Atheroma that is made up of cholesterol, fats and other substances such as calcium, fibrin, and cellular waste products on the walls of artery blocks the arteries is known as plaques. Atherosclerotic plaque development increases the risk of blood clot and may result in the stroke, heart attack and peripheral vascular disease.

How Atherosclerosis Develops

Development of atheroma is a complicated process. The exact cause is unknown, but it is considered that the damage to the endothelium results in the formation of atherosclerotic plaque. High blood pressure, high level of cholesterol in the blood and smoking are factors considered to cause the damage.

How atherosclerosis develops

Atherosclerosis not only affects the heart but may change the arteries of any body part. It affects just medium-sized and large.

What are the Causes of Atherosclerosis

Common Causes of Atherosclerosis are as follows:

1. High Cholesterol-

High level of cholesterol in your blood is an essential cause of atherosclerosis. It is a waxy, yellow substance naturally occurring in the body and certain foods. When the level of cholesterol in the blood rises, it accumulates on the innermost layer of the arterial wall and clogs the arteries. Eventually, it gets hard, and blocks and the circulation of the blood to the heart and other body organs decreases.

2. Fat-

Excess of fats too gets accumulated in the arteries and contributes to the plaque formation.

3. Aging-

Atherosclerosis is a slowly progressing disease that may even begin in the early childhood and progresses rapidly after 30 years of age.

With age advances, the blood vessels and heart work hard to pump and receive the blood due to the weakening of the arteries and decreased the elasticity of the arteries decreases and become susceptible to the formation of the plaque.

4. Smoking-

Smoking speeds as well as aggravates the growth of atherosclerotic plaques in the aorta, coronary arteries and the arteries of your legs.

Smoking

Individuals at the Risk for Atherosclerosis

Thera is many factors that are responsible for increasing the risk for atherosclerosis such as family history, lack of exercise, an improper diet rich in fats saturated fats and cholesterol. Smoking, high blood pressure and diabetes.

What Are the Symptoms of Atherosclerosis

Symptoms of atherosclerosis may not be displayed until and unless a blockage occurs that disrupts the flow of blood.
Common symptoms of atherosclerosis are chest pain, pain in legs, arms, fatigue, shortness of breath, confusion, weakness of leg muscles. The signs of stroke and heart attack that may be caused due atherosclerosis as both are life-threatening conditions and require immediate medical attention.

What Are the Symptoms of Atherosclerosis

Symptoms of a heart attack are Chest pain radiating to shoulders, neck, arms, jaw, and back, pain in the abdomen, shortness of breath, sweating, lightheadedness, restlessness and nausea and vomiting.

Symptoms of stroke are numbness in the limbs or face, weakness of the legs, Speaking problem, Vision problems, severe headache and loss of balance.

Diagnosis of atherosclerosis

To diagnose atherosclerosis physical examination done by your doctor includes weakened pulse, aneurysm, slow wound healing that indicates a disrupted blood flow, abnormal heart sounds.

Tests that are conducted includes:

To check atherosclerosis, your doctor will recommend you a blood test to check blood cholesterol level. Doppler ultrasound is done to rule out any blockage. Other tests are Ankle-brachial index test magnetic resonance arteriography Computed tomography angiography, Cardiac angiogram, Electrocardiogram (EKG) and an exercise tolerance test.

Treatment of atherosclerosis

Besides specific medication, the treatment of atherosclerosis mainly includes changes in diet and lifestyle. You need to limit the intake of fat and cholesterol-rich food along with practising exercise and yoga. This will improve the health of the heart and the blood vessels. Also, it slows or stops the growth of plagues. In some cases of aggressive treatment, the diseases may also shrink slightly

The additional medical treatments include medications that prevent the worsening of atherosclerosis. They include cholesterol-lowering medications- Statins and fabric acid derivatives, anticoagulants and antiplatelet drugs, anti-hypertensive drugs- calcium channel blockers, diuretics, or water pills, angiotensin-converting enzyme (ACE) inhibitors and thrombolytic therapy1

If symptoms are severe, surgery is needed. Possible surgeries include:

Bypass surgery-

In this, a healthy blood vessel, usually from the leg or chest is used to divert the blood around the narrowed artery

Angioplasty-

It is surgical unblocking of the artery

Endarterectomy-

In this, a part of the inner lining of an artery is removed surgically along with the obstructive deposit.

Atherectomy-

It is a minimally invasive surgery to eliminate the atherosclerosis plagues from the blood vessels.

Prevention of atherosclerosis

Atherosclerosis is to some extent preventable by bringing changes in the lifestyle and eating habits. If you are obese, try to reduce your weight. Stay active to improve blood circulation and enhances the development of new blood vessels. Eat foods rich in cholesterol and fats. Shift on to healthy fats that is polyunsaturated fats. Avoid saturated fats and transfats.

Prevention of atherosclerosis

Limit salt intake and refined sugar. Add complex carbohydrates, fresh fruits, and vegetables to your diet. Avoid alcohol. Drink 8-9 glasses of water every day. Quit smoking. To reduce stress try meditation, breathing exercise and yoga.

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Amazing Ways to reduce Cholesterol Levels

Let’s find out ways on how to reduce cholesterol levels in the body.

Give up Smoking:

It damages the inner lining of arteries and paves the way for accumulation of cholesterol in arteries and additionally reduces good cholesterol levels in the body. Simultaneously, it enhances bad cholesterol levels. Smoking also increases the chance of experiencing cardio vascular diseases.

Give up smoking

Exercise:

Do you have cholesterol in excess amounts or have you been diagnosed with cholesterol, so start exercising immediately. It helps in burning fats and cholesterol. It is one of the best way to bring down cholesterol levels. Exercising for at least 30- 50 minutes will burn fats and keeps one healthy.

Exercise

Diet:

Healthy diet is very important to cut down cholesterol. Avoid fatty substances like egg yolk, ghee, fried foods, junk foods, etc. Have enough vegetables, fruits, nuts, sprouts. Limit your oil usage and focus on non-oily products or food. Use olive oil, as it contains loads of good fats. A proper diet can keeps human beings healthy and keeps all the diseases at bay. Have loads of vegetables, especially spinach, as they contain certain flavonoids compounds that keep our heart hale and healthy by reducing bad cholesterol.

Diet

Modification in Life Style:

Modern life style habits are the main reasons for high cholesterol in human body. Make necessary changes in life style to stay fit. Eat food on time and never ever skip breakfast; eat more small meals a day. Do light exercises like walking, jogging, etc. Have a healthy diet and avoid outside food. Following these simple tips will save your life.

Alcohol:

Alcohol consumption adds additional calories and stores fat in waist area and thus increase cholesterol level. So, have alcohol in limited amounts or quit it if possible. Alcohol just adds weight to the body due to presence of cholesterol or fat that is accumulated in the waist area and it also halts proper supply of blood to body parts.

Alcohol

Fish:

Fish has lots of omega-3 fatty acids that helps in bringing down the cholesterol levels of the body and also helps in proper functioning of the heart. It is rich in protein and aids in increasing the good cholesterol levels. Salmon fish is just perfect for our body. We can also have fish supplements available in market and non-vegetarians can have these supplements, but doctor’s consultation is necessary before having such readymade tablets

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