Easy Weight Loss Secrets Guide - Harry Kainth (read ebook pdf .TXT) 📗

some 10-15 rounds more.

This exercise should be done in fresh air before having your breakfast. However if you are pregnant or having periods, do not do this exercise.

 

3. Bhastrika Pranayama:

This pranayama is meant to provide enough amount of fresh oxygen to your body.

 

i. Sit comfortably on a yoga mat. Your legs should be crossed, one over the other in a padmasana.

ii. Place hands on your knees with palms facing upwards, the tip of your thumb and ring finger pressing one against the other.

iii. Take normal breaths and relax.

iv. Now breathe in deeply with all your strength so that your lung is filled with oxygen.

v. Then breathe out forcefully though the nose such that a hissing sound is made.

vi. Repeat this for 5-10 times.

If you are suffering from any heart disease, consult your doc before practicing this exercise.

4. Bhramari Pranayama:

 

i. Sit on a mat cross-legged in a padmasana.

ii. Straighten your spine and relax.

iii. Now with your thumb, close both your ears. iv. Use the middle finger of both hands to press lightly on your closed eyes. v. With the index finger, press your temples lightly. vi. Place the ring fingers and little fingers on the bridge of your nose. vii. Now breathe in deeply through nose and exhale slowly through nose while making a humming sound and chanting OM in your mind. viii. Do this exercise for 11-21 times.

5. Surya Namaskar (Sun Salutation):

 

There are twelve steps in Surya Namaskar. Each of these poses is accompanied with sequenced breathing which if done with concentration and accuracy promotes weight loss toning up your entire body.

 

6. Seated Spinal twist:

Also known as Ardha Matsyendrasana, spinal twists works on your abdomen and back.

 

i. Sit on the yoga mat with your legs extended before you. Breathe and relax.

ii. Bend your right knee and bring the heels as much close to your buttocks as possible.

iii. iii. Now fold your left knee and cross it over your right knee. Your left foot ankle should be just by the side of your right knee.

 

iv. Take your left arm and place it behind you with the palm on the floor.

v. Your right arm should be touching the toes of your left foot.

vi. Now that you have positioned yourself, take in a deep breath and elongate your spine.

vii. Twist your torso to your left and look over your left shoulder. As you twist exhale.

viii. Inhale and straighten your spine; exhale and twist.

ix. Stay for 5 breaths and release the twist.

x. Now twist to the other side too.

These poses of yoga for breathing and weight loss will undoubtedly give you long term benefits!

 

 

Now you are thinking what after doing these all breathing practices or some breathing practices. Yes, I have something next for you.

 

Now, get up, go to your kitchen, take 1 cup of water and boil it , add very little amount of smashed ginger in it, then add 1 spoon green tea leafs in it and boil for 20- 30 seconds, then switch off your gas and after 2-3 minutes add 1 to 2 litre clean drinking water in it, now little Luke warm it upto the drinking level, add 1 or 2 spoon honey in it and add 2 lemon juice in it, add some powder of black pepper upto the taste level as you like. Now mix everything with spoon and after that now use tea strainer and pour that water in a glass and drink that all water or maximum water you can drink easily. The regular use of this mixture will give your body a boost, a slim look, a disease free body,

Benefits of Green Tea and other items in this mixture.

1. Green tea is anti oxidant. And have anti aging aliments, and helps you in weight loss, remove extra fat from your body.

2. Honey – Honey is a natural anti oxidant and boost your stamina, gives you energy and drinking honey with warm water will help you in your weight loss.

3. Black Pepper- Black Pepper is rich with natural vitamin C, it helps you in weight loss and fasten the process of fat burning in your body.

4. Ginger – Ginger helps you in your blood purifying process, remove extra Cholesterol from the blood, enhance the fat burning process in your body

5. Lemon- Lemon is a natural anti oxidant, rich with vitamin C, which boost your stamina, burn fat when taken with warm water and honey, gives your skin healthy clean look, cleans your inner skin, gives a natural glow to your skin and burn extra fat cells under your skin. Gives your body a healthy look.

6. Water- Water clean your all body, clean your stomach, flush out toxins from your body, helps you flush out extra fat cells from your body, helps you in your digestion system, purify your blood, boost your stamina, clean your skin, help you in glowing your skin. Help you in your diabetes problem, and remove extra sugar from your blood cells. So it is recommended try to drink everyday 8-10 litre water to maintain your body fit.

 

Everyday, Day To Day Regular Weight Loss Secrets For You.

 

1. Drink 8 -10 litre water.

2. Use Small Plates and bowls To Eat Food.

3. Drink 3-4 times green tea in a day.

4. Drink Luke warm lemon water in the morning with honey, black pepper, ginger. And repeat same in the night before going to bed.

5. Change your eating habits accordingly given below. Try to eat salad, fruits in lunch and add fiber rich food in your diet.

 

6. Say no to junk food like, Noodles, burgers, fried food, pizza, soda, cold

drinks,

 

 

 

 

 

 

 

7. Sleep Well, sleep minimum for 7 hours.

8. Take long breaths.

9. Walk/Jogging for minimum 30 minutes a day.

10. Exercise Regularly.

11. Be Stress Free, Always.

12. Drink 1 glass of little warm water after every time meal.

13. Try to wake up some early in the morning and get 20-30 minutes of morning sunlight, because By nature, morning light is much stronger than afternoon or evening light. That's because there's a higher amount of blue light in the morning—and blue light is the kind that has the strongest effect on your circadian rhythm, say researchers.

14. Fast weight loss = YOU eating more RAW fruits & veggies

 

Your body has to burn a lot of calories to break down the RAW fruits & veggies you eat so basically…

 

151 Weight Loss Tips That Actually Work

 

Losing weight isn’t always easy, in fact, a lot of the time it can be a frustrating roller coaster of ups and downs. As part of our mission make fitness and health easier and more fun, I’ve put together 151 weight loss tips to make the journey to your ideal healthy weight just that much easier. So sprinkle in as many of these healthy, bite-sized tips into your life and see how well they work for you.

1. Drink Water

Research has shown that drinking lot of water average 8-10 litre in a day, will help you , remove extra fat from your body. Especially when you wake up in the morning drink 1 to 1 ½ litre water , and before going to bed drink 1 to 2 glass water, it will help you reduce fat, make your skin glowing, and drinking water before bed time saves you from heart attack.

2. Use Smaller Plates:

Studies show that people automatically eat less when they use smaller plates. Strange, but it works

3. Sleep Like a Baby:

Poor sleep is associated with weight gain and obesity, taking care of your sleep is important

4. Reduce Stress:

Being stressed can elevate the stress hormone cortisol, which can cause fat accumulation in the belly.

Good sleep and reduced stress levels can also help prevent cravings, the dieter’s worst enemy.

5. Add Eggs in your meal, eggs helps you to loose weight fast.

6. Eat Soup

In one study, published in the journal Physiology & Behavior, people consumed the fewest calories on days when they ate soup. Broth-based ones packed with veggies give you the biggest bang for your caloric buck.

 

7. Ditch the Top Slice of Bread

Opting for your sandwich open-face instantly erases 100 calories.

8. Pack Your Snacks with Protein and Fiber

Both protein and fiber are especially satisfying. Think: carrots and hummus, nonfat cottage cheese and orange slices, an apple with almond butter.

 

9. Count Calories

Writing down everything you eat helps you shed pounds. A paper and pen work fine—but weight-loss tracking websites and smartphone apps make looking up calories easy, eliminate the math and offer bonus features like menu planners, healthy recipes and community support groups. Which method is best for you? If you don’t love it, try another site or app—most are free!

 

10. Post a Picture

Post a pic of whatever motivates you to stick with your goal (it works, science shows). Consider a photo of you looking your healthiest, a personal role model, your children. Hang it on your fridge. Make it the wallpaper on your computer or cell phone, kitchen, bathroom.

 

11. Write Weight Loss Goals, Set Targets

Write your weight loss goals, set your targets to achieve them and hang them on the walls of your kitchen, bedroom, bathroom, computer table. So you see them 20-25 times in a day always.

 

12. Use a Big Fork

(Bigger bites led to eating less in a University of Utah study) … and hold it in your nondominant hand (eating more slowly also helps you consume fewer calories).

 

13. Pick a Prize

When you reach a goal, treat yourself to something special: a pair of designer jeans, a pedicure, a massage. Rewards really do work.

14.Lunch on Portion-Controlled Foods

In a Cornell study, having a 200-calorie packaged lunch (e.g., nutrition bar) helped people shave 250 calories from their daily calorie tally—and they still felt satisfied.

 

15. Weigh Yourself and Log Your Progress

The age-old advice to step on the scale at least once a week boosts pound-shedding success.

16. Make a Bet

You create a goal, set the stakes and assign a friend to keep you accountable at stickK.com. Fail to meet your goal and the site pays a charity from your credit card (if you enter one... money is optional, but placing a wager may more than double your rate of success, say the Yale researchers who launched the site).

17. Bounce Back After A Slip Up

After a slip-up repeat this mantra: Back on track, stat.” That whole “I’ll start again on Monday” mind-set really packs on pounds.

18. Have Some Yogurt

Of all foods, it’s the most closely linked with weightloss according to a recent Harvard study.

 

19. Eat more protein

You'll eat up to 500 calories less per day when at least 30 % of the calories you eat is from protein and… You increase your body's fat burning metabolism every time you eat fiber & protein because your body has to burn a lot of calories just to digest the protein & fiber you eat plus…

Protein speeds up your weight loss by helping you build and/or maintain lean muscle that also raises your fat-burning metabolism and…

20. Eat more fiber

Getting more fiber in your diet can help you control your weight. Eating fiber prevents you from overeating because it makes you feel full.You'll have an even greater feeling of fullness and higher energy levels throughout the day if you eat meals that are mostly made up of fiber, protein, and water. Fiber also slows down the digestion of foods you eat keeping your blood sugar/energy levels in check preventing you from getting hungry.

21. Drink milk

Recent research now shows that including more dairy in your in your diet may make it easier to lose those extra pounds and burn fat without cutting back too much on calories.

One of the most exciting findings of this new research is diets that are dairy-rich will help you almost double the rate of weight loss as compared to dairy-poor diets.

Researchers also found that most of the body fat lost from these diets was around the midsection.

22. Limit your salt

Consuming more than the recommend 2500mg (1 tablespoon) of sodium each day will cause you to