How To Gain Weight

Do you want to increase weight and find an effective healthy solution for it?

Then you are in the right place. This article will show the proper method to gain weight, whether you want to develop your muscle mass or suffering from low appetite problems. Weight gaining is a little difficult step to crack, but we created an effective list in which we mentioned a strategy that can be followed to achieve a healthy body with long-term benefits.

5. Eat Fruits and Vegetable

Add fruits and vegetables to your diet instead of eating watery veggies and fruits. Some healthy, versatile, and starchy fruits are avocado,  sweet potato, corn, beetroot, carrots, butternut squash, etc. Blueberries, mangoes, bananas, and grapes are rich in vitamins,  fiber, and calories, helping you gain weight. 

6. Eat Whole-Grain Food

Whole grain food is important to take whether you want to boost body muscle or gain weight. Whole grain items are loaded with amino acids, nutrients, calcium, and vitamin E, and these are the benefits you can take from these foods. Some examples are oatmeal, sorghum, brown rice, barley, buckwheat, millet, whole rye, quinoa, etc.

How to remove face fat!!

 

All of us have been thinking about how to lose that extra fat on our face and get that perfect jawline. Face fat is like stubborn fat that doesn't go very easily. Though with few exercises and a little bit care, it is possible to reduce it.

There are a few points that will help you in getting that perfect jawline in just 14-15 days.

1.      Face exercises

A consistent exercise schedule can help you in reducing the excessive fat on your face . So, along with your body give time to your face too.

2.      Drink lots of water

Drinking at least 8 glasses of water each day ensures that your skin remains hydrated as well as it increases the elasticity of your skin. Whereas, not drinking adequate water may lead to dry skin problems.

 

3.      Take adequate sleep

Your skin needs that peaceful 8 hour sleep to look fresh. Not having adequate sleep will lead to dark circles as well higher chances of face fat.

 

4.      Avoid fast food

What you eat is what your skin looks like. Avoid fast food and include high amount of fibre in your diet to ensure healthy and fat free skin.

 

 

Face exercises

1.      Vowel exercise

Speak the English  alphabet vowels i.e. a, e, i, o and u in a continuous line for at least 20 seconds at a stretch. This helps in moving your face muscles and helps to reduce the fat.

2.      Fish exercise

Suck your cheeks inside to make a fish like face and keep it like that for at least 30 seconds. This exercise helps in reducing the face fat very effectively.

 

3.      Jaw drop  exercise

Pull your jaw to the front and move it up and down. You have to do this exercise at least 20 to 30 times to reduce your double chin and extra face fat.

4.      The X O exercise

Speak the letters X and O slowly, this puts a strain in your face muscles which helps in reducing the extra fat that is there on your face. Do this exercise at least 40 times in all the direction and up and down.

 

5.      Move your neck

Moving your neck up and down and left and right also helps in removing face fat. Do this exercise at least 4 to 5 times for best results.

It is believed that face fat exists because of an initial increase in your body weight. Thus, it is very important that you do cardio and other exercises to decrease your overall body weight too because that will in turn help you in losing your face fat also.

 

 

So, keep these ideas in mind and start training your face to attain your ideal jawline because each day wasted means one extra day of exercise for you.

Keep yourself motivated and work hard to achieve your goal.

 

Tips for Caring Baby Soft Skin in Winter

 Love touching your baby’s soft, fragile, and tender skin? Well, you need to watch out for roughness, rashes, and allergies your baby could be prone to during winter. Environmental changes result in a change in humidity and body temperature hence making your newborn prone to allergies or irritants

The best natural way to protect your baby’s skin is using skin-to-skin contact. This happens when the mother hugs the child. This simple tip stabilizes the heartbeat and breathing patterns of the baby including shedding natural moisture from the mother’s skin to the child. Here some other natural tips to protect baby skin during winter. 

• BABY OIL MASSAGE

A gentle baby oil massage will keep your child’s skin nourished and healthy. All you need to do is apply some olive oil or any baby oil and massage gently. This will prevent winter dry skin and rashes. You can also consider using petroleum jelly to prevent dryness.

• BABY BATH

Winter calls for dry baby skin and rashes where the child loses its natural oils that can lead to flaking. Make sure you use mild baby soap on your child’s skin dipped in lukewarm water. Also, make sure that the room temperature is warm which will prevent your child from catching a cold. Bathing your child 3 to 4 times a week will help keep your baby’s skin healthy. You can also add a spoon of natural oils such as coconut or sunflower oil in lukewarm water while giving a baby bath. 

• KEEP YOUR BABY WARM

A baby’s body is tender and is not well equipped to self regulate its body temperature especially during winter. Make sure you dress your baby in layers to keep your child warm. Did you know that babies can get and heat rashes during winter? Yes, this happens when the child is heavily wrapped in extra warm clothes. Observe if your baby is cranky or having sleepless nights. This is an indication that your baby is wrapped in extra warm clothes. 

• USE HUMIDITIFIER

Did you know that room temperature affects your baby’s skin? Yes, the environment in which your baby is in shows up on its skin. If the room temperature is extremely dry, it could strip your baby of its natural oils. To maintain perfect room temperature, you can opt for a humidifier. This will balance humidity levels and correct dryness in the air.

• BEWARE OF BABY DANDRUFF

Winter can cause baby dandruff. Yes, you may be surprised to see flakes of skin while taking off your baby’s winter cap. It is common in baby’s and is caused due to oil glands in your child’s scalp. All you need to do is rub some baby oil on your child’s scalp often. 

• BEWARE OF DIAPER RUSH

A damp nappy can cause itchiness and rashes for your baby. This happens especially during winter when the child is overwrapped in warm cosy clothes. In case your baby develops rashes on the bottom, do not use talcum powder as it could lead to excessive skin dryness. Consider using a diaper cream or petroleum jelly to moisturize. 

• KEEP YOUR BABY HYDRATE

Make sure your baby stays hydrated during winter if your child is above 12 months of age. A minimum of 6 glasses of water or coconut water will do your child good. Extreme cold can sometimes dehydrate your child. Make sure you keep your child hydrated with water or lemonade juice.

Weight loss: Tips and tricks you could use

 

All of us have been thinking about how to lose those few extra pounds and get back in shape. There are a few points that will help you in losing weight and reaching the ideal weight you have always wished for.

1.  Exercise regularly

A consistent exercise schedule can help you in reducing much more weight than working out one day and then not working out for the next few days. So, work out regularly even if it is for just an hour or two. You may go for a brisk walk of 10,000 steps or some other physical exercises.

2.  Low carbs diet

Your diet plays a major role in your weight category. Avoid eating a lot of junk foods and opt a high fibre, low fats diet. Avoid excessive sugar and salts in your diet.

3.  Intermittent fasting

There are two ways to do intermittent fasting. The 16/8 cycle and 5:2 diet. In the 16/8 cycle, the time between your first meal and last meal should be 8 hours and you cannot eat for the next 16 hours. This ensures that your stomach digests the food within that particular time frame. The 5:2 diet phenomenon involves a 500-600 calorie diet for two days in a week.

4.  Drink water before meals

Drinking water before meals improves digestion plus it would decrease your appetite as your stomach would feel full due to which you would end up eating less.

5.  Eat slowly

When you eat slowly, you feel that you have eaten a lot and you end up eating lesser. This helps in reducing the amount of calories you consume. Also, start eating a plant based diet to increase weight quickly.

Equipments for weight loss

1.  Twisters

 

In home equipment like twisters help in strengthening your abs and increase the flexibility in your body. Regularly exercising on twisters can increase your balance too.

2. Treadmill

Treadmills are another equipment to increase your core strength and improve your stamina. Regularly running on a treadmill also helps in improving your running speed.

So, keep these ideas in mind and start training your body to attain your ideal weight

EFFECTIVE EXERCISE FOR REDUCE SIDE BELLY FAT

 

 Do you know what kind of exercises can help you remove side fat quickly and effectively? Side fat does look very unappealing and is generally the first to appear and the last to go.
What if there are certain super-simple exercises that can help you get rid of side fat faster than you had thought? You would love it, wouldn’t you? Wondering how to reduce side fat by exercise? Then you got to read this post and try out the top exercises that can kick off that side fat real fast!

STARFISH EXERCISE

Starfish is a variation of Side plank, which is a killer move for reducing side fat.

How To Perform:

·         Get in the side plank position and get hold of your balance.

·         Once you are properly balanced, stack one foot on top of the other and raise your arm into the air.

·         Now, lift the leg on top and straighten it. At the same time, try to touch your toe with your hand and then return to the starting position.

·         perform 18 reps and repeat on the other side.

OBLIQUE CRUNCH 

Oblique Crunch targets the oblique muscles and helps in reducing all the side fat. It targets not just the lower fat but upper fat as well.

·         How To Perform:

• Lie down on your back and lift your legs with bent knees until your calves become horizontal.
• Put your left hand behind your head and straighten your right arm to your side.
• Now pressing your right forearm onto the ground, lift your left side of your torso and try to touch your left elbow to your left knee.
• Turn your left knee towards your left elbow as you lift your left torso.  

 PIKED ELBOW TWISTS

Piked Elbow Twist is an effective exercise to lose side fat by targeting your obliques. The move was introduced by Pop Pilates instructor Cassey Ho to fight love handles.

How To Perform:

• Lie down on the floor with your legs straight and arms extended.
• Now lift your straight legs and arms in a sit-up position until your torso is off the floor and you are balancing on your butt.
• If straight legs are very difficult for you, you can bend your knees until your calves are horizontal. Maintain that position.
• Now twisting your torso to your right side, bend your right arms and touch the right elbow to the floor.
• Twist to your left and touch your left elbow to the floor.
• Keep alternating and do 25 reps.

LEG LIFT

Leg lifts are very effective in killing the lower belly fat and muffin tops.

How To Perform:

• Lie on your back with your feet flat on the floor.
• Place your hand under your bum and straighten both your legs.
• Lift your legs up as high as you can and lower them back without touching the floor. Keep the legs straight at all times.
• perform 18 reps.

TRIANGLE WITH DUMBBELL

Triangle pose is a great stretching exercise for your sides and hamstrings. But when you add dumbbells to the move, it becomes a very effective for toning your obliques.

How To Perform:

• Stand with your feet wide apart. Point your left foot leftward and your right foot forward.
• Hold a dumbbell in your right hand. You should use your heavy weight dumbbell and straighten that arm overhead, slightly sideways.
• Now bend to your left side and try to reach the floor on the left with your left hand.
• Go as low as you can without compromising the position and with your back straight.
• Perform 15 reps on each side.

Side Dumbbell Bend

Dumbbell side bend is just an advanced version of your side bend stretching exercise. It is a killer move that can annihilate your side fat with all the grace of a ballerina.

How To perform:

• Grab a dumbbell in each hand and stand with your feet hip width apart.
• Bend from your waist to your left side as low as you can and at the same time sweep your arms in an arch overhead as you bend.
• Straighten up and repeat on the other side.
• Keep alternating and perform 20 reps.

 

Do you know about Drinking of Green Tea? Must Read it!

 

People drink green tea when they want to detox and lose weight. It is considered to be the healthiest drink for when you are trying to cleanse yourself and flush out toxins from the body. Normally, it is advised that green tea be consumed first in the morning, and then later in the evening as well, for best results. But there are certain guidelines that the drinker ought to follow, to reap maximum benefits out of it. Which brings us to some dos and don’ts that you must follow, find out what they are.

Glass cup with fresh green tea and mint- Do not drink green tea when it is super hot. Some people boil it way too much and for too long, before they sit down to consume it. But this only makes the tea lose its taste, its essence. It then becomes less enjoyable. Also, just like everything else, green tea must also be consumed when it is just warm and not piping hot, so as to avoid burns in the tongue, and complications in the digestive tract and the stomach.

Green tea on the brown mat close-up- Do not have it right after your meal. Some people may think that in order to lose weight and get rid of the calories, they must wash down their meals with green tea, or worse, have it immediately after. This is a strict no-no, because it can slow down or come in the way of the body’s digestion process. Let the food settle down, before you think to consume green tea.

Green Tea- If you think that seeping the leaves in the tea for a longer time will miraculously add more nutrients to the tea, you are wrong. This can make the tea bitter in taste and also make it toxic, which is actually counter-productive.

Have your tea when you have time on your hands and can sit down. Do not rush the process, because then it will not serve the purpose of detoxifying the body and making the mind alert. It increases the body’s metabolism process, and for that it needs to be enjoyed and consumed at leisure.

Do not wash down your medicines with green tea. There is plain water for that. It can harm you because the chemical composition of the tablet can get mixed with the tea, and it can cause severe acidity.

Thanks for reading out this article. We hope that it will give you the best information and will help you to out to keep healthy.

ROLE OF INSPIRATIONAL AND MOTIVATIONAL STORIES

 

1- GET INSPIRED AND SET INSPIRATION

Inspirational stories are very essential for us to grow and keep moving forward. 

There can be numerous variations in inspirational stories like happy, heart wrenching, motivational and much more. It plays a very important role in self development. Usually inspirational and motivational stories have lots of struggles, hardships and it involves lots of overcoming which really helps us to stand firm in one particular direction until that thing is achieved. People with targets, objectives and high ambitions want to need these stories, which can give them a kick. The meaningful and sensitive inspirational story not only motivates a person but it also makes you feel alive and prepares to face life’s daily hurdles.

• Learn from inspiration 

• Stand out

• Fight and overcome 

• Meaningful 

2- SET EXAMPLES

Inspirational stories help you to move from apathy to possibility and allow you to transcend your reach, ability. 

Inspirations are evoked without any intentions but it's usually a natural urge to accomplish something which hasn’t been done before. That’s why it plays a really important role in giving more clarity in life, a better vision, perspective and most importantly perseverance. A good inspirational and motivational story helps you to be awakened and alert, it actually is more advanced than just normal positivity. It will make you go beyond existing constraints, which is kind of self discovery.

• Transcending boundaries 

• Persevere 

• Awaken and Be Alert

• Self Discovery 

3- SET EXAMPLES

In our own nation there are so many inspirational stories such as Mary com, Pt Usha, Milkha Singh, Deepika Kumari and many more. 

For example PT Usha, also known as the golden Girl or queen of Indian track & field, never had a comfortable childhood and battled many health issues, had miserable time and much poverty. But she has been really passionate for sports and has been associated with sports since 1976. There wasn’t any good background or influence, but it was all her passion, hard work and sweat which led her to secure a Rs 250 scholarship from the Kerala state government and represent her district when it started a sports school for women. 

• PT Usha the Golden Girl

• Gems of our nation India

• Endurance

4- QUEEN OF INDIAN TRACK

She became the first Indian woman to reach the final of an Olympic event. 

Even though numerous struggles, pain and suffering which also included overcoming severe injuries. Still she never gave up and came back with determination and recovery. An athlete  like her remains unmatched even till date.

• unmatched athlete

• Truely an inspiration