1. Five Sleeping Tips
1) Follow Stick Sleeping Schedule: Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night.
2) Pay Attention What You Eat and Drink: Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.
3) Say Goodnight to Electronics: Experts recommend using the bedroom for sleep only. If you can't make your bedroom a tech-free zone, at least shut everything down an hour or more before lights out.
4) Avoid alcohol and drugs. Lots of people think that alcohol or drugs will make them relaxed and drowsy, but that's not the case. Drugs and alcohol disrupt sleep, increasing a person's chance of waking up in the middle of the night and it also affects health badly.
5) Be active during the day: You've probably noticed how much running around little kids do — and how soundly they sleep. Physical activity can decrease stress and help people feel more relaxed. Just don't work out too close to bedtime because exercise can wake you up before it slows you down.
2. Five Exercise Tips
1) How to Begin: Set a weekly goal of how many days you will exercise each week. What sport will you participate in? How long will each workout be? What time of day will you exercise? These tasks may seem trite and simplistic, but perhaps this is the most important tool that you need to incorporate
2) Morning Walk: Morning walk always considered as a very effective tool for stay healthy and fit. It also can help you in weight loss, during morning walk fresh oxygen enters into our body, which helps to burn fat in body.
3) Exercise is also a key component in keeping thin and healthy, but this can take any form of activity or movement such as walking. Doctors recommend 30-60 minutes (depending on intensity) of aerobic activity at least five days a week to lose weight.
4) 10-15 Minute yoga: The truth is yoga is very effective tool of weight loss and stay healthy. The moves in yoga engage every part of the body. Plus, supporting your own body weight is great strength training. You can go to a good training center initially to learn how to do it right?
5) Push-ups: It's a very good option for those who cannot go to zym, but its very important to know how to do it correctly.
Right Way to Do: Start on your hands and knees with your hands directly under your shoulders and your bent knees behind your hips. Your arms should be straight. Bend your elbows, lowering your chest toward the floor. Make sure to keep your elbows fairly close to the sides of your body and keep your torso in a straight line from your knees to your head. Hold for a count of two and then return to your starting position by pushing up through the heels and outer portions of your palms, I hope these tips will you do it right way.
3. Five Drinking Tips
1) Green Tea: Instead of picking a drink that you hope won't lead to weight gain, choose one that might actually help you lose weight, such as green tea. Skip the diet soft drinks. They typically contain artificial sweeteners that might not be good for your waistline. While these faux sugars contain very few calories - if they contain any at all.
2) Before exercise: Drink one to two cups (eight to 16 ounces) of fluid two hours before exercise to make sure you are well hydrated. Then drink another one-half to one cup immediately before exercise.
3) During exercise: Drink one-half to one cup every 15 to 20 minutes during exercise. Although this might seem tough at first, once you schedule it into your regulating routine, you will quickly adapt to having fluid in your stomach. In fact, the fuller your stomach is, the faster it will empty.
4) After exercise: Replace any fluid you have lost. Drink two cups of fluid for every pound of body weight you lose during exercise. In hot, humid weather, you need to drink more than usual.
5) During Whole Day: Drink at least 3-4 liter water per day. Water is one of the best tools for weight loss, first of all because it often replaces high-calorie drinks like soda and juice and alcohol with a drink that doesn't have any calories. But it's also a great appetite suppressant, and often when we think we're hungry, we're actually just thirsty. Water has no fat, no calories, no crabs, and no sugar. Drink plenty to help your weight-loss regimen.
4. Five Diet Tips
1) Raspberries: A cup of raspberries delivers a whopping 8 grams of fiber (that's more than double what is in a cup of strawberries and about the same amount in a cup of some types of beans). What's so great about all that fiber? Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.
3) Yogurts: A report published that Yogurts is one of the best diet for weight control by New England Journal of Medicine. Another reason to eat yogurt: the protein in it may give you an extra edge if you're looking to get leaner.
4) Peanut Butter: Nuts were also among the top 5 foods that Harvard researchers said promote weight loss.
5) Eggs: Eggs deliver protein, which is great for dieters. Compared to carbohydrates and fat, protein keeps you satisfied longer. Plus, in one study, dieters who ate eggs for breakfast felt fuller longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast.
5. Five Things You Need to Remember at Workplace
1) Deskercises
For a Toned Tummy: Sit tall and straighten the spine. Then clench the abdominal muscles as tightly as possible, pulling the navel into the spine. Hold for one to five seconds and repeat 20 times. Do at least three times daily.
For Shapely Thighs: While seated with knees together, imagine someone's pulling them apart and it's your job to keep them together by squeezing your inner thigh muscles in one-second pulses. Do this at least three times daily.
2) Find the Fun-Like a Water Bottle: You will be more inclined to drink water, and filling the bottle multiple times a day will increase your daily activity.
3) Find a walking route: Even a 10 minute walk will help to re-energize your day, increase your focus, blow off steam, burn calories and boost metabolism. Before you know it your mind and body will crave the fresh air and movement.
4) Set A Reminder: Set a reminder and start with a deep breath in, softening the knees and stretching the arms overhead then add some jacks by alternating heel taps as you bring your hands together over head, to modify eliminate the arms or lightly hold onto the back of your chair, it will really help you feel relax.
5) Do Fun Activity with colleagues. You can turn your co-workers into your healthy support system, and healthy living is contagious! Have fun and you will discover that finding new ways to live healthier at work can be easy and rewarding
6. Five Relaxation Tips
1) Meditate: A few minutes of practice per day can help ease anxiety. "Research suggests that daily meditation may alter the brain's neural pathways, making you more resilient to stress."
2) Take Deep Breath: The most direct way to de-stress is to take 2 or 3 slow, deep breaths. As you will take it slowly your body then sets in motion the sympathetic branch of your nervous system, which releases stress hormones.
3) Take some time for yourself: You rush through dinner, hurry to your next appointment, Race to finish one more thing on your agenda. Now try something different: Slow down.
4) Be Social: A good social support system is one of the most important resources for dealing with stress. Talking to others -- preferably face-to-face or at least on the phone -- is a great way to better manage whatever is stressing you out.
5) Let It Go: There are occasions in life when you need to recognize that you cannot change the situation. In those cases, you can make a conscious decision not to stress yourself out over something that you can't make different or better. It will help you to overcome on anxiety.
7. Five Thing Need to do At Week End
1) Revamp your favorite recipes to be lower in fat: You can do this by using reduced fat ingredients such a lower fat cheese or sour cream. This will not significantly change the taste but will save a considerable amount of fat and calories from the recipe. You can also use less of a high fat ingredient if you feel their may be too much of it in your dish.
2) Recipes that use vegetables and fruits: If you are going to a party and need to bring a dish, choose one that has a lot of vegetables or fruit in it. The other ingredients should be flavor enhancers but should not cover up the taste of the main fruit or vegetable.
3) Spend Time in Outdoor Activity: you can go for a long walk, you can do gardening or plan a picnic with family, this kind of activity will engage you throughout the day and you will feel relaxed and re-energized.
4) Avoid Cocktail Parties: What most of us drink lots of alcohol in weekends try to avoid this habit, if you can't leave it then at list fix the limit. Alcohol harm the body in many ways and it increase weight also.
5) Weigh yourself: Stepping on the scale can be disheartening, particularly after a busy and stressing week. But it's best to face your fears, because as it turns out, weighing yourself regularly can actually help you stay slim. The assumption: Monitoring your weight keeps your mind on your health and prevents weight denial.
