Easy Ways to Lose Weight

If you’re trying to drop a few pounds, don’t start off by trying to overhaul all your eating and exercise habit.You have

to try first some simple things you can do on daily basis also food and eating habit is also suppose to be controlled.

we will talk about all the thing like food , eating habits and exercise which will help us in loss weight and lets call

it vijay’s weight loss program.
I will explain to you about benefits of each and every thing we should do in our daily life

So lets begin with food

WATER:
Scientifically speaking, water is the basis of life, but beyond being essential to your very existence, water serves all

sorts of purposes that help you feel your absolute best.
Water boosts metabolism: Trying to lose weight? Drinking water can boost your body’s ability to burn fat. A study

published in the Journal of Clinical Endocrinology and Metabolism found that drinking water (about 17oz) increases

metabolic rate by 30 percent in healthy men and women. The boost occurred within 10 minutes but reached a maximum 30-40

minutes after drinking.
Studies also suggest that drinking one or two glasses of water before a meal can fill you up so you naturally eat less.
Water prevents headaches
Water boosts your brainpower

HONEY:
Experts recommend eating honey mixed with warm water every morning. This unique combination helps you digest the fat in

your body and aid the weight loss process.

Grapefruit:
Eating half a grapefruit before each meal or drinking a serving of the juice three times a day can help you drop the

pounds. The magic ingredient is the fruit’s photochemical and their effect of reducing insulin levels which stimulates

your body to convert calories into energy rather than storing as flabby .

Green tea:
green tea really has a multitude of health and well being benefits. And if you are into fitness it makes the perfect

pre-workout drink; it’s been found to increase endurance by as much as 24 per cent, allowing you to exercise longer and

burn more calories.

Salad:
Eating a low-calorie salad before your main meals can help you to lose weight and ensure you get recommended daily

intake of veggies

NOW we will talk about Exercise :

First of all easy exercises to start

STAND TALL:
Keep neck relaxed and gaze ahead-resist the urge to look at your feet-to keep spine aligned. Lift chest and lower

shoulders to avoid hunching, which can also strain the back

SQUARE OFF:
Hold elbows at sides, bent 90 degrees, with arms slightly forward, palms up. For smooth turns, it’s all in the wrists.

Rotate hands, not the entire arm, in small circles. Contracting shoulders, triceps and biceps throughout will help you

control your revolutions and sculpt arms

CUE YOUR CORE:
Engage ab muscles the entire time; a tight middle helps you maintain proper posture and stability, protecting the lower

back and knees. Bonus: It will tone your tummy, too!

STICK THE LANDING:
Jump on the balls of your feet (heels should never hit), bringing toes only 1 inch off floor. Shoot for a quiet landing

with soft knees to ease impact. Wear cross-trainers with extra cushioning, and a sports bra to ban bounce.

GET THE BEST FIT:
Lassoing the right-sized rope is key for a smooth swing. For the ideal length (most are 9 to 11 feet long), stand on

the center and pull up on the ends.

NOW ITS TIME FOR SOME REAL EXERCISE ::::

Dynamic warm ups:
Warm-ups don’t have to be boring. While jogging on the treadmill may work for your legs, it does little to prepare your

upper-body muscles. Try replacing your tired warm-up with a dynamic version.Stand with feet slightly wider than

shoulder-width apart and hold onto a light to medium medicine ball (5 to 6 lbs). Push your hips back and drop into a

squat as you bring the ball down to touch your left foot, shin, or knee (depending on your flexibility). Rise up out of

the squat as you simultaneously rotate and raise the ball up and across your opposite side, as if throwing it over your

opposite shoulder. Do 2 sets of 10 lifts to each side, alternating sides after each set.

One-legged moves:
One-legged moves demand more neuromuscular (nervous system and muscle) coordination in order to stabilize both the

ankle and knee as well as the femur (thigh bone) and pelvis. try standing on one leg for half of every set of upper-body

moves; switch to the other leg for the other half, or try to incorporate unilateral moves like one-legged squats into

your routine.

Off-center moves:
Off-center moves involve an unequal weight distribution that requires your body’s core muscles to “kick in.” Simple

ways to incorporate off-center moves include performing a squat while pushing a fitness ball against the wall with one

arm; or hold a kettlebell in one hand while performing a squat or lunge .

Add twists and turns:
Try rotating your torso while holding a medicine ball during a front lunge, which requires more stability than a lunge

without the ball or the rotation

Raise the incline:
Performing exercises on a flat surface, incline, decline, or unstable surface like on a stability ball can all offer

slightly different loads to the muscle.Whenever you change the incline to do an exercise , you’re changing the intensity

and the muscle groups that will perform the exercise.



So Guys this was for my first post I hope you will try this and get benefit from this ..
Soon will be back with some more new tricks to weight loss programs that work