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26 Expert Weight-Loss Tips

Forget counting calories and make burning fat second nature with our simple weight-loss tips

Losing weight is never easy and there’s no one tip that’s going to change that. However, it also doesn’t have to be as complicated a process as many of us make it by counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet plans.

Instead of adopting a radical or all-encompassing approach, try adopting a series of healthy habits and making them an integral part of your eating routine. As your good habits start to outweigh the bad, you may well find that losing weight and, crucially, maintaining a healthy weight become natural to you. And you’ll get to keep on eating carbs throughout.

Below you’ll find 26 tips that can put you on the path to losing weight. You don’t have to try to take on all 26 at once. In fact, we’d definitely advise against trying that, because you’ll overload yourself and quickly lose motivation. Pick a few to start with that you think you can manage, then keep coming back and adding more in to your lifestyle. Before too long you’ll find that the healthy choice becomes your first choice in all kinds of scenarios, and when you add all those together, you’ll be losing weight without even thinking about it.

1. Drink more water

The quickest and easiest way of reducing calorie intake is to drink more water. A study of more than 18,000 adults found that increasing daily water consumption by just 1% resulted in the intake of 70 fewer calories, while drinking three extra glasses lowered calorie intake by 205. Decreased sugar consumption was a main reason for the calorie reduction, according to the Journal Of Human Nutrition And Dietetics.

2. Be smart with carbs

Carbs still get a bad rap for making people fat. That’s partly because some types – think chips or crisps – are easy to over-eat. But wholegrain carbs, like unrefined brown bread, rice and pasta, can actually help you lose weight, according to a new study from the University of Eastern Finland. Eating wholegrains increases levels of betaine compounds, which improves glucose breakdown to keep your metabolism firing.

3. Eat more seafood

Eating oysters, crab, salmon and tuna, and other copper-rich foods like beef and brazil nuts, can help you lose fat by improving your fat cells’ ability to regulate metabolic processes, according to a study by Johns Hopkins University in the US. Subjects suffering from low copper levels had “fatter” fat cells, the researchers found, because the deficiency altered how these cells process the storage and burning of fatty acids and sugars.

4. Be mindful at meals

Sitting at a table to eat instead of doing it at your desk, on the sofa or standing up reduces your risk of over-eating by making you more mindful during meals. Research from Cornell University in the US found that people eat far more in social situations – think standing at the buffet, when walking or talking, or at your desk while working – than when sitting down and thinking about how each mouthful smells, tastes and feels.

5. Be consistent

“This doesn’t mean you have to do the same boring squat routine every day – it just means you have to be consistent with your fitness routine,” says Kira Mahal, trainer at MotivatePT. “It’s easy to start a new fitness routine but it’s very difficult to continue it. Write down your workouts for the week and make sure to stick to that.

“I recommend working out five days a week with two rest days in order to see results. Keep your workouts exciting by switching it up every day. After a few weeks, working out will become a habit and you will start to crave it.”

6. Beware added sugars

These can creep into all kinds of foods that you might not expect to be full of the sweet stuff, like condiments and shop-bought sauces. “Opting for foods without added sugar is a must,” says Jonny Mills, trainer at boutique fitness studio Sweat It. “Sugar spikes your blood glucose and if you don’t burn it off it’ll be stored as fat.”

7. Upgrade your tastes

TRY TO REMEMBER YOU’RE A GROWN-UP AND YOU EAT LIKE ONE“Make it easier for yourself to make better choices,” says personal trainer Jess Wolny. “The phrase ‘acquired taste’ is basically redundant for food – all your tastes are acquired, so acquire healthier tastes and you’ll want to eat healthier. Make the change to black coffee instead of cappuccinos or dark chocolate rather than a slab of Dairy Milk, and after a few weeks you’ll never want to go back. One good tip is to try to remember you’re a grown-up and you eat like one. When reaching for a snack, think: would a child want this? Don’t rely on willpower – this stuff isn’t supposed to be hard.”

8. Stay accountable

“Being accountable to yourself goes hand in hand with support from friends and family,” says personal trainer and physique coach Phil Graham. “Accountability comes in many forms – it could be just a promise to yourself or telling the whole world via social media – but it’s essential for keeping you motivated when the going gets tough. And a support network is also crucial for times when things go wrong and you need to get back on track. Even better, find someone who has been there and done it themselves because their advice and insight can be invaluable.”

9. Be a goal getter

“Too many people start their fat loss plan without setting an end date or a realistic goal,” says personal trainer Leon Kew. “You need targets to keep yourself motivated, especially for situations when it would be easy to make bad decisions – when you get offered cake on a colleague’s birthday, it’ll be easier to turn down if you know you’re only two weeks from your goal. Set a finish date that you are 100% confident you can hit. There will inevitably be times where you’re tempted to go back to old habits – and having a specific goal, with smaller milestones along the way, can keep you on track.”

10. Track your progress

“It’s vital to take photos and measurements and keep a training diary that details not just moves you do and weights you lift, but also how the session felt,” says personal trainer and fitness model Olly Foster. “This will give you the insight to make smart changes to your programme to keep your body guessing so the fat keeps falling off.”

11. Record what you eat

“Writing down what you eat is a great way of tracking your eating habits,” says personal trainer Adam Jones. “Does your nutrition differ on weekends or under times of stress? To go one step further, you could do this with a training partner and show each other what you’re eating. No one wants to write down McDonald’s or Krispy Kremes if they’re in friendly competition.”

12. Clean out your cupboards

“If I am trying to get lean I won’t keep foods at home I know I should be avoiding,” personal trainer at UP Fitness Marbella Shaun Estrago. “Even if you have amazing willpower it can be almost impossible to get in after a very long day and eat the food you know you should when there’s a stack of tasty treats just an open cupboard door away.”

13. Separate fats and carbs

“Avoid eating fats and simple carbs together, especially once your rate of fat loss begins to stall,” says personal trainer Matt Sallis. “When you consume carbs insulin levels spike (the extent depends on the type and amount of carbs), and insulin’s job is to shuttle any recently ingested energy to the areas of the body that need it most. If you’ve been training hard these nutrients will be delivered to muscle cells to repair and rebuild them. But any excess energy you consume, particularly from fats and simple carbs like sugar, will be stored in fat cells, which is the last thing you want.”

14. Indulge yourself

“The number one priority in any fat loss challenge is compliance,” says David Godfrey, performance director at One Performance UK. “If you can’t sustain the programme in the long term you’ll never achieve your goal – or you’ll simply rebound as soon as you do. Calculate your calorie target for the week and allow 10% of that to come from your favourite foods. Most people feel like they’re cheating when they eat their favourite foods, so incorporating them into your nutrition plan helps keep you on track without guilt or painful sacrifice. The psychological impact of this is huge.”

15. Don’t rely on fat burners

“At best fat burners are an expensive combination of caffeine, green tea and other ingredients designed to raise the metabolism or mobilise fat,” says personal trainer and fitness model Sean Lerwill. “At worst you may be taking be something detrimental to your health. Many people take a fat burner as an excuse to skip the gym when they’re tired (often because they aren’t eating enough) or short on time, in the mistaken belief that it will do the job instead of exercise. But even if your fat burner does mobilise fat you still need to exercise to burn it off or it will just continue to be stored.”

16. Eat gut-friendly foods

“Nutrient absorption through the gut is the key to successful fat loss,” says Matt Warner, head of personal training at Ultimate Performance Manchester. “Inflammation of the gut lining can prevent absorbing nutrients, which can make you more hungry and knock your hormones out of whack, encouraging fat storage. Avoid foods that you’ve found to cause gut discomfort and eat more fibre (veg) and omega 3 fatty acids and vitamin D3 (oily fish), as well as taking a high-quality probiotic to replenish your gut with good bacteria.”

See more : https://www.coachmag.co.uk/health/weight-loss

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16 Ways to Lose Weight Fast

Tweak your lifestyle

One or two healthy switch-ups in your daily routine can have a powerful impact on your health and wellness—even more so than a restrictive, all-or-nothing approach to diet and exercise. "Doing this can lead to more weight loss than you ever imagined," says Marissa Lippert, RD, author of The Cheater's Diet.

 In fact, we talked to readers who knocked off 10, 25, even 60 pounds with some surprisingly simple tweaks. Borrow their tricks.

 Swap your go-to order

"I used to eat out at restaurants up to nine times a week! By cutting back to just once a week and ordering a grilled chicken salad instead of a large bowl of pasta, I've lost 20 pounds in one month." —Kerri Butler, Joplin, MO

 Skip the salty aisle

"I reached my goal weight after I stopped routinely buying snacks at the grocery store. If I wanted a bag of chips or a candy bar, I had to walk to the store to get it. That inconvenience usually made me ignore my cravings." —Heather Del Baso, Worcester, MA

 Have a 300-calorie breakfast

"I used to skip breakfast, but now I never go without. I always eat about 300 calories of a healthy mix of protein and whole grains. My go-to meal: a sandwich with natural peanut butter and apple butter. It keeps my hunger down so I snack less throughout the day. In a little over a year, I've shed 65 pounds." —Bo Hale, Tulsa, OK

 Get fit in five

"I try to fit in small bouts of exercise whenever possible, like doing jumping jacks or crunches during television commercials or dancing while washing dishes. This burns extra calories and keeps me from mindlessly munching in front of the TV. Now my clothes fit way better, and I’m more toned than ever." —Megan Tiscareno, Hammond, IN

 Kick the habit

"I quit smoking, and right away joined a gym and started working out with a personal trainer. There was no way I could exercise and feel healthy if I kept lighting up. I've already dropped 37 pounds in three months!" —Leila Fathi, Memphis, TN

 Do a purge

"I totally cleaned out my pantry. Once I replaced the foods I used to overindulge in, like ice cream, with lower-cal snacks, such as roasted sunflower seeds or Special K Chocolatey Delight cereal, I began making better choices automatically. Now, I'm slimmer than I was before I had my two kids!" —Lori Feldman, Coconut Creek, FL

 Healthy up your happy hour

"After work, my colleagues and I always grabbed dinner—and it was usually deep-fried. Then we changed things up. Instead of nights out, we started walking and running around a local track. A year later, I’m down 40 pounds." —Ellen Setzer, Cleveland, OH

 Get fired up

"I loaded my iPod with jams that make me look forward to going to the gym. They energize me, allowing me to pick up speed on the elliptical—and because I want to hear my entire playlist, my workouts are longer now. Two months later, I'm down 13 pounds and have killer legs." —Kara Marshall, York, ME

 Pile on the veggies

"By adding vegetables to the foods I love—like eating pizza topped with arugula and green peppers instead of pepperoni—I became so full so quickly that I no longer had room to eat things like chips or super-rich desserts. I said good-bye to four dress sizes!" —Janessa Mondestin, New York City, NY

 Run your butt off

"When I wanted to fit into my skinny jeans again, I started running 20 minutes a day during my lunch hour. In two months, I've lost 20 pounds, have tons of energy, and just finished my first 5K. Those jeans? They're too big now!" —Lauren Castor, Anniston, AL

 Don’t supersize it

"When going out for fast food, I used to get the large-size value meal. Now, I satisfy a craving by ordering just one item: a small order of fries or a six-piece box of chicken nuggets. So far, I've shaved off 16 pounds in seven weeks, and I'm on track to being thinner than my high school self for my 10-year reunion later this year." —Miranda Jarrell, Birmingham, AL

 Save room for your dessert

"I budget for the treats I love. By eating healthy snacks like carrots and hummus, I have calories to splurge on a piece of chocolate and glass of wine each night. And I've still managed to lose 20 pounds in three months." —Elaine Higginbotham, Fort Worth, TX

 Brave a new class

"Two months ago, I started going to Zumba twice a week. The crazy dance routines really tone your muscles—especially legs and abs—and give you a heart-pounding cardio workout. Eleven pounds later, I've almost reached my goal weight." —Morgan Howe, Rochester, NY

 Nix nighttime eating

"Each time I needed to lose the baby weight, I stopped eating after 6:30 p.m. five nights a week. The other two evenings were reserved for nights out. Most of what I'd eat at night was junk food anyway, so it took only two months to get my pre-baby body back." —Deborah Gilboa, Pittsburgh, PA

 Walk with Spot

"My dog and I go for a walk every day, even if it's for just 10 minutes around the block. When the weather is horrible, her enthusiasm gives me the incentive to get out when I wouldn't dare lace up my sneakers otherwise. All the walking adds up: I've lost more than 50 pounds this past year." —Jamie Altholz, Denver, CO

 Downward dog it

"Yoga has become the best thing for my relationship with food and my body. From practicing it several times a week, I'm now more in touch with my hunger cues—so I eat intuitively and stop when I'm full. I've gone down a jeans size, and my cellulite has disappeared!" —Jessica Nicklos, Morgantown, WV

Source: https://www.health.com/health/gallery/0,,20501331,00.html

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How Many Calories Should I Eat to Lose Weight?

If you're hoping to lose weight in the new year, odds are someone will tell you the answer is simple: eat less, lose more. Someone else will probably tell you that, since one pound of fat is equal to roughly 3,500 calories, all you have to do is simply delete that number of calories from your weekly diet and - voila - the scale will go down.

 But anyone who's been frustrated by the number on a scale - even after following these so-called proven weight loss tips - can tell you that there's more to it than that. For starters: not all calories are created equal.

 "Calories matter when it comes to weight loss and maintenance, and in order to lose weight, you must take in less energy than you expend," says Erin Palinski-Wade, R.D., author of Belly Fat Diet for Dummies. "But how much energy you burn each day is dependent on your metabolic rate, as well as your physical activity."

 Your metabolic rate - aka how much energy you use - is determined by the number of calories you burn during digestion, Palinski-Wade says. A calorie from a simple-to-digest source, like the simple sugars in soda, can be converted into energy easily so your body doesn't have to work as hard, she explains. But a calorie that comes from a lean protein or resistant starch, like the fiber in beans and lentils, is harder for the body to break down. "This means more energy will be burnt up during the digestion of these foods, increasing the total amount of calories you burn during the day," Palinski-Wade says.

 Think about it this way: If you eat a 1,600-calorie diet that's rich in simple sugars, Pallinski-Wade says your body will need to burn about 100 calories during digestion. But if those same 1,600 calories come from fiber and protein-rich foods, then you'll burn closer to 300 calories while you digest. "That difference in calorie expenditure can have a big impact on body weight over time," she says.

 The type of calories you consume also matter because they can either help quell - or fuel - hunger and satiety. Because those simple sugars are so easy to digest, your body is ready for more faster. So if you're downing processed foods left and right, then you'll likely be left feeling hungry and unsatisfied. "This will impact your ability to keep weight off long-term," Palinski-Wade says.

 Generally speaking though, there are benefits to becoming more mindful about the number of calories you're consuming on a regular basis.

 "Determining the right number of calories for your body is highly educational if you have never paid much mind to calories before," says Elizabeth M. Ward, MS, RD, author of Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy. "It's great to be aware of calorie needs because it forces you to measure portions, so if you can learn how many portions you need for a healthy weight, you can quit thinking about every calorie."

 And while cutting back on calories will most likely lead to a smaller number on the scale-especially if you have a BMI (body mass index) that falls into the overweight or obese category-this strategy will only work for a period of time. "That's where physical activity and a regular re-calculation of calorie needs comes in," continues Ward.

 So what's the bottom line when it comes to calories and weight loss?

 "Be aware of your total calories needs and intake," encourages Palinski-Wade. "Focus on a meal plan rich in fiber, plant-based fats, and lean proteins to promote satiety, which will naturally help you to control your portions and lose weight while taking in nutrients that promote health."

 "The most important thing to remember is that eating healthier, less processed foods will probably help you lose weight and improve your energy level-and consulting ChooseMyPlate.gov is a great place to start," says Ward. She suggests following the simple icon on the site, which advises filling half your plate with fruits and vegetables, one-quarter of the plate with protein, and the rest with grains.

 "I would like the grains to be whole grains because they're filling and more nutritious," she concludes. "Round it out with a glass of milk or a cup of yogurt-and no calorie counting needed."

Source: https://www.msn.com/en-us/health/weightloss/how-many-calories-should-i-eat-to-lose-weight/ar-BBMeXlR

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How Yoga Helped Me Finally Lose Weight

The debate over whether yoga is an effective tool for weight loss has been discussed for years.

Many believe that yoga is not fast-paced enough to burn the number of calories required for true weight loss. Others swear by yoga and say it's an extremely effective way to shed pounds.

While everyone is different, I am living proof that yoga is extremelyeffective when it comes to lasting weight loss.

When I first rolled out the mat seven years ago, I was 85 pounds overweight. I was unhealthy, unhappy, and fueled by a passion for binge-drinking and pizza.

When I first announced my mission to lose weight through yoga, I remember people laughing at me. "Yoga doesn't help with weight loss! You have to bust your butt in the gym to get real results," people told me.

Less than one year after practicing yoga six to seven days per week, I lost a total of 85 pounds.

My weight loss was a direct result of a committed yoga practice coupled with a plant-based diet. No other exercise or gym equipment was required. I shed excess fat using nothing but a yoga mat and my own body weight.

If you have yet to roll out the mat, the practice may appear to be just a light stretching routine, rendering it an ineffective way to lose weight and increase lean muscle mass. For those of you who already practice yoga, you know that this is a severe misconception. Yoga demands a great deal of both physical and mental strength, focus, endurance, and flexibility.

To truly grasp the concept of how weight loss and yoga go hand-in-hand, we must understand the three layers that our energetic bodies are comprised of: the mind, body, and soul. Each layer depends on and affects the other two. When one layer is unbalanced, such as the mind, the body and soul follow suit.

You cannot have a healthy body and pure soul if the mind is overactive and unbalanced, which is the case for more people than not. Luckily, yoga has a way of uniting and creating harmony among these three key decision-makers that rule your life.

When all three bosses get along, everything runs in a more balanced and efficient manner. You have a real chance at success—and weight loss!

Without further ado, let's break it down.

The mental

When you embark upon a yoga journey, you will begin to see things in a new light. Yoga transforms you from the inside out—and typically in that order.

As your practice leads you down the rabbit hole of truth, consciousness, and connectedness, you begin the process of "waking up." The process of becoming aware. The process of disconnecting from the ego, also known as that incessant little voice in your mind that constantly dwells on problems.

Since the ego clings to unhealthy attachments, it is responsible for fueling bad decision-making. When the mind is tamed through a consistent yoga practice, the soul is essentially set free. You become liberated from identifying with the same old sad stories that the ego has been using as a tool to imprison you for far too long. When you stop living obsessively in your head and start identifying with the voice, positive change always follows.

You will begin to take pleasure in what actually feels good instead of acting according to the ego's version of what feels good. As a result, unconscious and destructive habits are revealed. This insight leads to better decision-making. Lifestyle changes and healthier food choices are guaranteed to follow, resulting in weight loss.

The physical

Yoga offers hundreds of asanas (postures) contained within a countless number of flows or sequences. All postures deliver a variety of physical benefits. Additionally, almost every pose addresses detoxification on some level. Detoxification encourages the purification of both the body and mind. This directly affects weight loss as it eradicates the stagnant junk in the body that weighs us down.

Although all types of yoga are effective when it comes to purification, burning calories, improving flexibility and muscle tone, calming the mind, and providing a feeling of inner peace and contentment, if your goal is to lose weight, certain practices are more effective than others.

If you want to burn fat and keep it off, power yoga and vinyasa flow are what you should be focusing on.

These are both fast-paced flows that provide the perfect mixture of cardio and strength-training. The dual combination is a potent cocktail geared toward effective fat burning and increased lean muscle mass. These two types of yoga enable the body to burn anywhere from 400 to 600 calories per hour. This is equivalent to the number of calories burned during a typical hour in the gym!

And finally, the soul

When the soul is awakened through yoga practice, the things that used to please you just no longer cut it. When you are in touch with your spiritual nature, you begin to realize that life has deeper meaning. You come to understand that destructive habits no longer serve your ultimate goal. This awakening directly affects weight loss because it encourages the elimination of unhealthy habits.

For example, eating until you are so full that you can barely move and have to unbutton your pants. Or drinking to the point at which you can barely stand up, let alone walk in a straight line. You will quickly come to realize that these detrimental behaviors do not please the soul. They do not actually feel good. In fact, they feel pretty bad!

What pleases the soul is contentment in the current moment. What pleases the soul is a pure body and mind. A clean temple that permits the wise eternal layer within you to shine brightly for the world to see.

When you get to this point of detachment in your practice, you realize that the only authentic way to see the world is through the eyes of the soul. Instead of identifying with the ego and allowing it to dominate your life, you begin to realize that "you" are not your mind. "You" are the soul. You are the observer of the racing mind that encourages you to overeat, get drunk, and gravitate toward unhealthy food.

If you are serious about losing weight and getting fit, implement a 60-minute power yoga and/or vinyasa flow practice at least five to six days per week. Make sure to couple your practice with a natural diet for optimal results. In my experience, as well as many others who have had similar transformations, eliminating unnatural substances—or non-foods, as I like to call them—such as meat, animal products, and processed junk makes all the difference. Also, try not to drink alcohol more than once a month. Just one measly drink can sabotage seven days of hard work.

So roll out the mat. Connect with your breath. Detach from that destructive inner voice. Tune in to your spiritual nature that connects every cell of your body to the universe. Liberate the soul. And get ready to bask in the glory of all the positive changes that are coming.

Source: https://www.mindbodygreen.com/0-26378/how-yoga-helped-me-finally-lose-weight.html

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Yoga for Weight Loss - Shift those extra pounds the yoga way

Yoga is more than just building flexibility and breathing exercises. It is an excellent way to help with weight loss goals. From choosing the right styles of yoga to the latest medical research on the efficacy of yoga on weight loss, here is what you need to know about using yoga to get fit.

Yoga for Weight Loss: Why should I choose yoga to lose weight?

Unlike traditional exercise, yoga and its many variations and styles mean that it can be as dynamic and challenging as you need. For many beginners, yoga is practised in a class, thus it can be a great way to meet new like-minded friends. Moreover, most yoga classes start with great relaxing warm-up exercises, followed by more challenging sequences and postures that can help tone your body while releasing muscular tension. It is fantastic for working your internal organs as well due to all the poses which have twists and it also lengthens your spine due to the bends. More importantly so, yoga is usually taught with resting poses and meditation, which will help you develop body awareness and calm your mind. Through these practices, yoga can help reduce anxiety and cravings, which can help reduce the intake of 'stress calories' - food we eat to soothe us, but is not necessarily good for us. The feeling after a yoga session – whether it’s a vigorous one or a relaxing one – is fantastic and we get the urge to do yoga every day. Even if it’s just for 20 minutes to calm the mind before work or to stretch those muscles and relieve tension after work.

How can I lose weight with yoga?

Let’s focus on the goal of weight loss. To lose weight, the basic maths equation is to burn more calories than you consume. Exercises that require endurance are generally better for burning calories, but anything that gets you out of breath to the point that you can’t talk will work, and even though it may look quite tame, a good hour of yoga will get you all sweaty and out of breath, we assure you. The NHS advises that adults should do at least 150 minutes of moderate-intensity physical activity a week. Of course, with gentle yoga you won’t burn as many calories as if you were running a race for the same length of time, but yoga is a good exercise for keeping things trim, especially so if you’ve just had a baby or an injury and you’re not able to get into intensely physical training. And yoga can also be done by anyone of any age – so it’s an all-round good choice.

If you don't want to spend the whole of your exercise time doing yoga, in addition to yoga, you could attend a gym class a couple of times a week, join a running club, take your dog for lots of walks or anything else that you can fit into your weekly routine to really get your heart rate going.

 Yoga styles that help with weight loss

There are a lot of different styles of yoga which are more dynamic and great for working up a sweat such as Bikram Yoga, Ashtanga Yoga, Power Yoga, Rocket Yoga and Jivamukti Yoga. The faster flowing styles of yoga as aforementioned are perfect for weight loss. At Jivamukti Yoga London, they offer Vinyasa yoga, which contains flowing Asana (yoga poses) sequences. Classes are 60-90 minutes long and you’re guaranteed to work up a sweat during that time. Various sources have tried to calculate how many calories you can burn in a yoga session. Of course it depends on the style of yoga you are doing and your physical condition, but Livestrong suggests that you can stretch, bend and sweat away 298 calories in one hour.

SOURCE: https://lotsofyoga.com/blogs/yoga-tips/yoga-for-weight-loss

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Top yoga exercises postures for weight loss

Yoga may be intended as a way to calm the mind, but it also is a great way to get in shape and drop some weight. Here are a few postures that can help lower your anxiety and the number on the scale. Hold each posture as long as you can, that may be 15-20 seconds at first, but each time you practice, hold the posture for a few seconds longer and make your way up to a minute if you can. Where appropriate do one side and repeat on the opposite side.

1. Plank

Holding a plank may be one of the best ways to strengthen your core. It may not look like much, but drop into plank and it won’t take long to feel it in your abs. Subtle adjustments can increase the intensity even more.

Energetically draw your heels and the top of your head in opposite directions and keep your chest moving forward between your arms. Do this daily for develop rock-hard abs.

2. Warrior II (Virabhadrasana B)

Like a powerful warrior, you too can tone the muscles in your thighs and shoulders with Warrior II. To get the most out of the posture, try to bend your front knee so your thigh is parallel to the floor. The longer you can hold this position, the tighter your quads will get.

The secret is to calm the mind and just breathe. Remind yourself, you are a warrior! Now, mighty warrior, switch sides.

3. Warrior III (Virabhadrasana C)

For a more toned butt, Warrior III is the way to go. In addition to toning your back end, it’s also a great way to strengthen your back, legs and arms.

 To get even more out of it, contract your abs while you hold the position. Not only will it help you balance, but it’ll flatten your belly too. The longer you can hold Warrior III, the more your butt will benefit.

4. Triangle (Trikonasana)

Trikonasana may not make your muscles shake like some other postures, but do it often and your abs will thank you! The twisting motion of trikonasana helps to improve digestion and reduce fat deposits in the belly.

On top of that, by engaging the muscles of the legs and arms, you can build more muscle and burn more fat.

5. Downward Dog (Adho Mukha Svanasana)

Looking for a way to tone your total body? Then Downward Dog it. With a little extra attention to certain muscles, this asana goes from a resting pose to a radical way to strengthen your arms, back and thighs.

To get the most muscle-toning benefits, engage your thigh muscles as you rotate them inward, and do the same with your upper arms. Continue to press down through your hands and heels. Hold it—and don’t forget to breathe!

6. Shoulder Stand (Sarvangasana)

From improving digestion to therapy for the thyroid and even increasing strength, shoulder stand does it all.

This inversion works to balance thyroid levels which boosts metabolism, improves the respiratory system, strengthens the upper body, legs and abs, and helps you sleep better. Add this to your practice daily and you’ll feel like a whole new person.

7. Bridge (Setu Bandha Sarvangasana)

Bridge pose is great for the thyroid, glutes, and great for weight loss. The action of reaching your chest toward your chin gently massages the thyroid gland to produce this all important metabolism-regulating hormone.

Pressing down with your feet engages your thighs and back end to help tone those muscles too. And if you need one more reason to practice Bridge, it also helps stimulate the abdominal organs to keep your digestion happy.

8. Twisted Chair (Parivrtta Utkatasana)

Call it yoga’s version of a squat—but made just a little bit more intense. Parivritta Utkatasana, or Chair pose, works the quads, the glutes, and the abs. And that’s just the muscles.

The twisting also helps the digestive system and the lymph system. Combine all these into one move and you’ve got a great way to lose weight.

9. Bow (Dhanurasana)

Looking for a way to burn belly fat fast? Bow pose can help. You can get deeper into the pose by pulling your hands and feet in opposite directions until only your abdomen and pelvis are touching the floor.

Not only does Bow pose help massage the abdominal organs to improve digestion, but it’s also an amazing way to strengthen the thighs, chest and back.

10. Sun Salutations (Surya Namaskara)

stretches and warms up the muscles, gets the blood flowing and all that good stuff. But it does so much more.

Sun Salutations build internal heat while at the same time stretching and toning most of the major muscles. They can help trim your waist, tone your arms, balance your metabolism and stimulate your digestive system.

These are just some of the yoga postures that can aid in weight loss. However, as you all probably know already, the best way to achieve your desired, healthy weight is still through proper diet and a healthy lifestyle in which yoga may just be one aspect. Which among these poses are your favorite? Let us know below!

SOURCE: https://www.doyouyoga.com/10-yoga-postures-for-weight-loss/

[weightl0ss]

Eat slower

This Japanese study shows a link between the speed at which participants say they swallow their meal and the change in their weight.

Those who slow down the rate at which they eat tend to lose weight, according to a Japanese study released Tuesday on diabetics.

 The study, published by the journal BMJ Open, about 60,000 people, shows a link between the speed at which participants say swallow their meal and changes in weight.

 "Changes in the speed at which we eat can lead to changes in obesity, BMI [body mass index] and waist circumference," researchers at Kyushu University summarized.

Prevent obesity

"Interventions to reduce the speed of meals can be effective in preventing obesity," they said.

 They were interested in medical records, between 2008 and 2013, of 59,717 people with type 2 diabetes, a disease that often results from a problem of overweight.

 People who say they eat "slowly" (7% of them) had a lower waist circumference on average. Only 21.5% were overweight (a BMI greater than 25).

 Among those who reported eating at "normal" (56%) and "fast" (37%), overweight was more common, with 36.5% and 44.4%, respectively. And they had a higher BMI.

 But most of all, those who slowed down tended, according to the researchers, to lose weight. Two other dietary advice also allowed it: do not eat after the evening meal, or in the two hours before bedtime.

 "This is an interesting study, [which] confirms what we already think, that eating slowly is the cause of less weight gain than eating fast," commented Simon Cork, Imperial College London. .

 According to him, "it is probably due to the signals sent by the digestive system that communicate to the brain that we are satiated in time to limit the amount ingested".

How to effectively instill the habit of eating slowly?

But he stressed that it was "highly subjective" to ask people how fast they ate.

 For Susan Jeb, professor of dietetics in Oxford, "the problem that remains" is how to effectively inculcate the habit of eating slowly.

 Katarina Kos, Obesity Specialist at Exeter Medical University, said it would be interesting to conduct the study on a larger population, not necessarily suffering from diabetes, to check whether the weight loss found in the Japanese study was not attributable to treatment against this disease.

 After studying the records of nearly 60,000 people with diabetes, Japanese researchers found that those who ate slowly had a lower BMI than others.

Those who slow down the rate at which they eat tend to lose weight, according to a Japanese study released Tuesday on diabetics.

 Eat less quickly to reduce your BMI. The study, published by the journal BMJ Open, about 60,000 people, shows a link between the speed at which participants say swallow their meal and changes in weight. "Changes in the speed at which we eat can lead to changes in obesity, BMI [body mass index] and waist circumference," researchers at Kyushu University summarized. "Interventions to reduce the speed of meals can be effective in preventing obesity," they said.

 A higher BMI in those who eat fast. They were interested in medical records, between 2008 and 2013, of 59,717 people with type 2 diabetes, a disease that often results from a problem of overweight. People who say they eat "slowly" (7% of them) had a lower waist circumference on average. Only 21.5% were overweight (a BMI greater than 25).

 Among those who reported eating at "normal" (56%) and "fast" (37%) speed, overweight was more prevalent at 36.5% and 44.4%, respectively. And they had a higher BMI. But most of all, those who slowed down tended, according to the researchers, to lose weight. Two other dietary advice also allowed it: do not eat after the evening meal, or in the two hours before bedtime.

 A question of satiety signals. "It's an interesting study, [which] confirms what we already think, that eating slowly is causing less weight gain than eating fast," commented Simon Cork, Imperial College London. . According to him, "it is probably due to the signals sent by the digestive system that communicate to the brain that we are satiated in time to limit the amount ingested". But he stressed that it was "highly subjective" to ask people how fast they ate.

 Some obstacles. For Susan Jeb, professor of dietetics at Oxford, "the problem that remains" is how to effectively instill the habit of eating slowly. Katarina Kos, Obesity Specialist at Exeter Medical University, said it would be interesting to conduct the study on a larger population, not necessarily suffering from diabetes, to check whether the weight loss found in the Japanese study was not attributable to treatment against this disease.

 A news that will certainly please fans of the line. Eating less quickly reduces the extra pounds, according to a study published by the journal BMJ Open. Study that was performed on about 60,000 people with diabetes.

 Do not confuse speed and haste, says the good old saying. The study carried out shows the link established between the speed at which the guinea pigs eat their meal and the weight generated by the food intake.

 According to researchers at Kyushu University, "changes in the speed at which we eat can lead to changes in obesity, BMI [body mass index] and waist circumference". And the specialists continue, stressing that "interventions to reduce the speed of meals can be effective in preventing obesity."

Researchers looked at the medical records of 59,717 people affected by type 2 diabetes between 2008 and 2013. Why diabetics? The reason is simple; Diabetes facilitates weight gain and often leads to overweight in people with diabetes.

 What is the concrete observation of the participants in this study? The 'guinea pigs' who claimed to eat slowly (7% overall) had on average a lower waist circumference. Of these, only 21.5% were overweight, a body mass index above 25.

 Inculcate the notion of '' eating less quickly ''

For those who said they ate at a normal speed (56%) and those who said they ate fast (37%), the overweight was on their level. In the so-called normal speed eaters, 36.5% were overweight, while among the 'fast', researchers noted 44.4% of those affected. These two categories of people had a very important BMI (Body Mass Index).

 The researchers observed a clear weight loss in participants who slowed their pace during the meal. Experts advise to avoid eating after dinner and in the two hours before bedtime.

 Simon Cork of the Imperial College London: "This is an interesting study, [which] confirms what we already think, that eating slowly is the cause of less weight gain than eating fast. It is probably due to the signals sent by the digestive system that communicate to the brain that we are satiated in time to limit the amount ingested. "

 But Cork is still skeptical about the pace at which one is supposed to eat, saying it was "highly subjective" to ask people how fast they ate. For her part, Susan Jeb, a professor of dietetics in Oxford, believes that "the problem that remains" is to show people how to eat less quickly.

 Katarina Kos, a specialist in obesity at Exeter University of Medicine, wonders about the category of people who have been studying Japanese. Kos proposes that the circle of "guinea pigs" be widened, so that one does not only focus on diabetics, for more convincing results.

 Until proven otherwise, the best ways to lose weight are sports activities and a low-fat diet. But in fact ; how to inculcate the notion of '' eat less quickly '' in a society where one is more and more stressed, in a hurry and where one has at the same time access to cheap and over-enriched food?