Stair Workout

A running route with hills may be hard to find. And even the steepest hills in your city likely don’t come close to the grade incline you’ll get from a set of stairs.If continuously huffing up and down a staircase sounds monotonous, not to worry: It doesn’t have to last very long. Tackling an incline (and moving against gravity) is so effective that even brief sessions can lead to major results. In fact, running stairs for just 10 minutes, three times a week, improved women’s cardiovascular fitness after only six weeks, according to a new study published in Medicine & Science in Sports & Exercise.

To work climbing into your exercise schedule, start swapping out one of your regular runs or elliptical workouts per week with 30 minutes on the stair master or some steps. Your high school stadium or nearby cement staircase will work for you.

Chia seeds

Looking at the nutrition profile of chia seeds, you see that an ounce has 12 grams of “carbohydrate.”However  11 of those grams are fiber, which isn’t digested by the body. The true carb content is only 1 gram per ounce, which is very low. This makes chia a low-carb friendly food. Because of all the fiber, chia seeds can absorb up to 10-12 times their weight in water, becoming gel-like and expanding in your stomach Theoretically, this should increase fullness, slow absorption of your food and help you automatically eat fewer calories. Fiber also feeds the friendly bacteria in the intestine, which is important because keeping your gut bugs well fed is absolutely crucial for health Chia seeds are 40% fiber, by weight. This makes them one of the best sources of fiber in the world.

Lose weight plan

1. Don't skip breakfast

Skipping breakfast won't help you lose weight. 

2. Eat regular meals

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. 

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – three essential ingredients for successful weight loss. 

4. Get more active

Being active is key to losing weight and keeping it off. 

5. Drink plenty of water

People sometimes confuse thirst with hunger. 

6. Eat high-fibre foods

Foods containing lots of fibre can help keep you to feel full, which is perfect for losing weight.

7. Read food labels

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. 

8. Use a smaller plate

Using smaller plates can help you eat smaller portions.

9. Don't ban foods

Don't ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. 

10. Don't stock junk food

To avoid temptation, try to not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks at home.

11. Say no to alcohol

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain. 

12. Plan your meals

Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance.

Beliave me it will give you the positive result, if you follow all this12 plan for 12 week.

Becoming Fit

There is a lot more to truly being fit than running or lifting weights. You will need to be smart and make good decisions in all areas of life if you want to truly get fit. As you age, leading a healthy life and being fit will become more important than ever.  Thankfully you can do a few things today to start to increase your health and fitness. Here are a few tips and tricks that you can use to be healthier and more physically fit.

Your entire body needs to be worked on. 
Do not listen to anyone who tells you that you only have to work on the areas of your body that you do not like. If you truly want to improve your body you will need to exercise your whole body and its systems. Cardiovascular work, endurance work and strength work are all necessary. To truly get healthy you need to work on all of your muscles. If you only work on a two or three muscles at a time you will only build up those muscles and feel bigger and bulkier than you did before. 

Go for a swim! 
Many health and fitness experts insist that swimming is the absolute best workout that you can give yourself. Swimming is a full body workout. It is also the lowest impact sport out there. That means that while your body does not undergo a lot of wear and tear, you are still getting a thorough workout. This is because the water helps to support the weight of your body so that your muscles and cardiovascular system get exercise but your weight is not a factor in the overall workout. This exercise has the added benefit of being a lot of fun.

Green Tea

Green tea has been used for hundreds of years due to its numerous benefits, and weight loss is just one of them – although green tea alone will only help you lose a few pounds, it will certainly serve as a great addition to your diet in the long haul. No matter if you do not have the time or you do not like to workout on a regular basis, drinking one cup of tea per day will deliver all the antioxidants you need and it will also help you burn fat at a faster pace, by boosting the metabolism. These teas are perfect for burning more calories as well as for increasing your overall energy levels and for suppressing your appetite. As a matter of fact, this is exactly the main mechanism of action of these teas as they help you shed the extra pounds by suppressing your appetite, thus decreasing the amount of food you would normally consume on a daily basis. Green tea is very popular amongst the Japanese people, and it is said to also help you reduce stress and relax better.

You Should Avoid

Burger and Fries
A full beef burger made from regular ground beef with cheese and bacon can deliver as much as 1600 calories. Add fries to that and you are talking about a heart attack on a plate

Chicken Wings
These days many restaurants tend to bread their chicken wings and this can add a lot of calories. Chicken wings without breading are quite caloric when you take into account the oil in the skin of the chicken.

Black Coffee can Help You Lose Weight

It is a known fact that if consumed with moderation, black coffee can have a plethora of health benefits – not only does it contain antioxidants that fight off free radicals and lower the risk for certain types of cancer, but it can also reduce the risk for diabetes as well as heart disease. At the same time, caffeine is perfect for boosting your metabolism and for increasing the number of calories you have burned. Be careful, though, because if you want to lose weight by relying on black coffee you will have to consume it without any milk or sugar, as any sweetener can increase its calorie count.