Body

The Ultimate Bodyweight Exercises to Do Anywhere Be Your Own Gym

August 1, 2020 by Rimikak

Exercise is an activity that makes your muscles work. There are many types of physical activity, including swimming, running, jogging, walking, and dancing, to name a few. When you exercise regularly, it results in many health benefits, both physically and mentally. We exercise to aid growth, improve our strength, preventing aging, developing muscles and the cardiovascular system, sharpening athletic skills, weight loss or maintenance, improving health, and enjoyment.

Following types of exercise should be done regularly by everyone:

Aerobics
Strength training
Stretching
Balance exercise.

Bodyweight exercises, also called strength training exercises, use the individual’s weight to provide resistance against gravity. Bodyweight exercises can enhance abilities like strength, power, endurance, speed, flexibility, coordination, and balance.

Bodyweight exercises do not require free weights; the practitioner’s weight gives the strength for the action. Movements like the push-up, the pull-up, and sit-ups are some of the most prevalent bodyweight exercises. In general, increasing the number of repetitions will focus on improving persistence. You will gain strength by increasing the severity of the activity.

Bodyweight training fits any fitness level. Whether you’re starting from scratch and trying to do one press-up or you’re a seasoned athlete, bodyweight exercises can be incredibly demanding and beneficial. As the exercises and the level of training progresses, you can keep challenging yourself and building strength.

Reasons to Start Bodyweight Training Today

In today’s time, today’s corporate world’s hectic pace continues to infringe on the amount of time individuals have for exercise. Bodyweight exercises can offer an excellent option to help busy individuals improve their health and recover from stress via training. Getting fit doesn’t have to be complicated. Simple bodyweight exercises can be an excellent way of gaining strength, flexibility, and overall being healthy. And, they don’t cost a thing, and you can usually do them just about anywhere. Bodyweight training can go hand-in-hand with building strength and flexibility. Doing bodyweight exercises through a full range of motion ensures your joints are moving freely. Plus, it can lead to improved posture and might reduce the chance of exercise-related injury.

Why Bodyweight Training Is the Best

Let’s find out why you should put down the dumbbells and give bodyweight training a go. Working on your body using just your body is excellent.

It’s a super-efficient workout.
It’s accessible
It can combine cardio and strength training
You can burn fat—fast.
You’ll gain core strength.
It can increase your flexibility.
You’ll achieve a better balance.
You’ll never get bored.
Mixing up your workout is easy.
It’s free.
You’ll see the results.

Bodyweight Exercises for Building Muscle

You know that bodyweight exercises help to build muscle, but which activities should you place on top of your workout? The following are the most recommended bodyweight exercises, each of which is capable of giving you a full-body workout.

1) Press-ups

This age-old exercise stimulates every muscle in your body when done correctly. And how do you perfect it? Ensure your hands are equidistant, apart and directly under your shoulders. Also, Squeeze your glutes and abs. Body tension gets created to maximize efficiency during the execution of the exercise. Perform 20 reps of this classic blubber-burner.

2) Step-up with Knee Raises

If you notice a slight muscle imbalance in your pins or trying to carve some lower-body severe strength, this is the exercise. The training can help strengthen stabilizing muscles stabilizing used to even out imbalances. If you feel that your left part is weaker than your right, then the exercise will strengthen it.

3) Groiners

An effective warm-up exercise increases your body’s range of movement (the distance the muscle extends and contracts during a workout). This stretch also pumps blood to almost all the muscles in your lower-body, drastically decreasing your risk of injury from overstraining while upping your heart rate for the next muscle-building moves.

4) Spider Crawl

If you dream of a superhero physique, then this training is recommended. This movement crushes your core while also targeting your legs, arms, chest, and shoulders (all at once).

A Mother is Doing Yoga Workout with her Baby

5) Standing Long Jump Primitive

This move targets your body’s all-important muscle fibers. Unlike small slow-twitch grains (the ones geared towards endurance), your fast-twitch muscle fibers are used in fast power-packed movements, meaning they’re much more significant.

6) Burpees

The burpee activates muscles almost everywhere on your body and gives you a massive calorie burn due to the enormous effort required.

Try them in between strength sets or part of a primary bodyweight circuit.

7) Handstand Wall Walk

This exercise is advanced muscle-builder training considered as the best bodyweight moves on the planet. The handstand walk will strengthen your entire posterior and anterior chain of your back muscles. When performing, squeeze your abs and glutes, so you are maintaining a straight line during the handstand.

8) Wide-grip Pull-ups

Regular pull-ups are great back-builders. Wide-grip pull-ups are the best lat attacker, ramping up the effort needed for every rep compared to your normal pull-up.

9) Frozen V-sit

Don’t rush when doing abdominal exercises. You must perform them with control to reap maximum strength benefits. If you want to increase the flexibility of your core muscle, you should switch to crunches instead of V-sits. Ensure your shoulder blades don’t roll forward, which will keep your back straight and give you the maximum result out of the exercise.

FAQ’S

Do Bodyweight Exercises Burn Fat?

Yes, your body will burn some fat with bodyweight workouts once your body exhausts the stored carbohydrates. Still, that’s not enough to lose weight because the muscles aren’t stressed enough, and you aren’t burning enough calories.

Can I do Bodyweight Exercises Daily?

Yes, you can perform bodyweight exercises daily, which means that even if you are not able to go to a gym or any facilities or equipment, you won’t have to sacrifice your workouts. Bodyweight exercises can be hard on the body, which means rest and recovery is essential.

How many times a week should you do Bodyweight Exercises?

This workout can be performed 3-4 times per week and helps you burn fat and build muscles. If any of the exercises feel too exhausting, make changes, and build up to them. Cycle through the activities sequentially, resting, and repeating as prescribed based on your fitness level.

Is Weight Training Suitable for Females?

The training can help women getting a toned and sleek body and build lean muscle mass, thereby giving them the shape they aspire. According to fitness experts, women who prefer to do a mixed workout, which includes cardio and weight training, can burn more fat and build lean muscle mass.

To Sum Up

Bodyweight Exercises Can Be Quick and Easy. These days, everybody is time-poor, so finding quick, effective workouts is essential. Fortunately, you do not require a dedicated gym or heavy types of equipment to start and continue bodyweight training. You can start a workout whenever you have some spare time and wherever you are. You are neither space nor time-bound. Bodyweight training also lets you combine cardio and strength training to get maximum benefits, which means you can smash the workout most efficiently.

An Ultimate Guide to Ginger: What’s in It, Why It’s Good for You!

July 30, 2020 by Rimikak

Nature has bestowed us with an abundant and massive variety of herbs and spices. Spices and herbs, prevalent since ancient times, are now playing a new and essential role in modern food preparation. They not only impart unique flavors to our food but contribute color and variety as well. Certain spices and herbs used alone, or in blends, can replace or reduce salt and sugar in foods.

Ginger, the most commonly used spice worldwide, is the underground rhizome of the ginger plant, known botanically as Zingiber officinale. The plant’s botanical name, derived from its Sanskrit name Singabera, means “horn-shaped.” Its properties are well-known of traditional Chinese medicine and Indian one (Ayurveda). More recently, ginger is making its way in Western Europe and North America in aromatherapy. In Asia, ginger is more of a savory ingredient. That’s because ginger contains tons of warm, pungent, peppery flavors that work well with meats and vegetables.

Ginger, a flowering plant, has a very long history of use in various forms for traditional/alternative medicine as it has many healing properties to it. It originated in southern Asia and is grown in tropical areas all over the world. Ginger has been used for ages to add spice and flavor to food and treat ailments. Its aromatic, pungent rhizome (underground stem) acts as a spice for flavoring food. It helps in digestion, reduces nausea, and helps fight the flu and common cold. Ginger is available in various forms as fresh, dried, powdered, juice, or as an oil. It’s nutrients abundance and bioactive compounds have potent benefits for your body and brain. It is heating food. When your body feels cold in cold winter months, this is good for your overall heating body temperature. Ginger tops the most readily available ingredients for home remedies against cough and cold and building immunity.

With an abundance of healing properties, here are the health benefits of ginger –

Ginger can cure nausea to a great extent, especially morning sickness in pregnancy. It aids in reducing seasickness. Ginger is also a great reliever in reducing nausea and vomiting after surgery, and in cancer patients undergoing chemotherapy.
Ginger may reduce muscle pain and soreness. Ginger may not immediately impact but can be effective at reducing muscle pain. These effects are a result of anti-inflammatory properties.
The anti-inflammatory properties can help with osteoarthritis, which is a global health issue. It is a form of arthritis where there is degeneration of the joints in the body, leading to joint pain and stiffness. People suffering from osteoarthritis of the knee had less pain and stiffness and required less pain medication on taking the ginger extract daily.
Ginger may have powerful anti-diabetic properties, though the research is still going on for the same. Ginger has helped reduce blood sugar levels and improve various heart disease risk factors in patients with type 2 diabetes.
Ginger plays in reducing pain relief, including menstrual pain. The ginger powder, when taken with lukewarm water, reduces menstrual pain. Ginger manages to subside pain as effectively as any painkiller drug. If taken at the start of the period, ginger appears to be very effective against menstrual pain.
Ginger may lower cholesterol levels. The food you eat can have a strong influence on LDL levels (the bad cholesterol), and high LDL directly affects the risk of heart disease. There is evidence that ginger can lead to significant reductions in LDL cholesterol and blood triglyceride levels in both animals and humans.
Cancer is a severe disease that is characterized by the uncontrolled growth of abnormal cells. Ginger contains a substance called 6-gingerol, a substance found in large amounts in raw ginger, which may have protective effects against cancer( pancreatic cancer, breast cancer, and ovarian cancer).
Ginger protects against Alzheimer’s disease and can help improve brain function. Oxidative stress and chronic inflammation are among the key drivers of Alzheimer’s and age-related cognitive decline. They can accelerate the aging process. Some studies suggest that ginger can guard against age-related damage to the brain. It can also enhance brain function in older women.
Gingerol, the bioactive substance in ginger, aids in lowering the risk of infections. Ginger extract can repress the growth of many different types of bacteria and fungi. It is beneficial fighting the oral bacteria linked to inflammatory diseases in the gums, such as gingivitis. Ginger may fight harmful bacteria and the RSV virus (a common cause of respiratory infections).
Ginger gives a warming and soothing effect that increases blood circulation in the head and encourages healthy hair growth. Cut ginger into pieces and rub on the scalp to prevent baldness and hair growth.

Ginger as a Home Remedy

Ginger, with multiple medicinal properties and benefits, is used not only in cooking but also in non-cooking. It’s usage for medicinal purposes, skin care, and even for hair care is in abundance. Because of its ready availability and significant properties, it can be mixed with other spices to make home remedies.

Mix 4 tsp fresh ginger juice with 4 tsp honey and a dash of powdered pepper. Take this mixture with lukewarm water for cold and cough. It`s a natural way to cure a cold, especially for children who can not consume the syrups available for the same.

Cut and peel some ginger pieces. Sundry them and keep them in a covered bottle for 12 days. Consuming 2-4 parts every day, solves digestive issues.
Also dried ginger mixed with little jaggery and one glass of milk. Absorbed every morning, cures stomach ache, and increases digestion.
Mix 1 tablespoon of ginger paste with one tablespoon of jojoba or coconut oil. Apply the mixture on your hair and massage gently using your fingertips. Leave for 25-30 minutes and then rinse off with shampoo.
Cut ginger and mix it with honey and leave for half an hour. Consuming this prevents skin aging.
Consume fresh ginger juice daily to clean your body from toxic materials and relieve yourself from the inflammation due to piles.
Ginger tea, every household favorite, especially in chilly winters, is a herbal beverage made from ginger root. It has a long history as traditional herbal medicine. It helps reduce bloating after meals. It also relieves nasal congestion and sore throat.

Ginger is a Miracle Spice.

There are numerous ways to enjoy ginger — starting from sipping tea to incorporating it into your cooking. Moreover, you can use it to flavor both sweet and savory foods. When buying ginger for a recipe, it’s healthier to opt for the fresh root than the dried, powdered form. You’ll get more of the gingerol that way.

Types of Plank Exercises and Their Benefits

July 27, 2020 by Dikshi Gupta

What is a Plank?

Are you struggling to reduce belly fat? One of the effective exercises to burn fat around the waistline is Plank. A plank is a simple exercise that works by engaging the major muscle group in the core and strengthening them along with muscles in arms, thighs, and calves. Doing a plank and holding the position for a few seconds might appear easy, but holding it for minutes takes a lot of stamina and balance. There is nothing like a good or bad workout. A bad workout is the one that does not happen.

A Standard Plank is a workout where you bring your body parallel/ perpendicular to the ground, with your stomach facing the floor, elevating your torso with your hands or elbows, and head relaxed to look down. The body should be in a straight line throughout the Plank duration, and one should perform it for at least 60 seconds and in different sets.

It is a familiar pose in many sports and yoga exercises like sun salutation, hot yoga, cardio centric yoga because it gives strength to a wide area of muscles in the body. A plank is a form of bodyweight exercise done with your own body, without needing to purchase any special equipment and because of which it can be done anywhere.

Types of Planks

A Plank is an exercise that can be performed with variations, but one thing common in all forms of Plank is trying to pull your belly button inside and keep your body in a straight line-

Front Plank- This is a standard plank, as mentioned above, that strengthens the upper and lower body.

Side Plank- It can be done by lying down on your side, raise yourself with your right forearm, with your hips and knees off the ground and legs straight. The body should look like a diagonal line from head to feet. It gives stability to the spine.

Reverse Plank- It can be done by pressing your palm against the ground and lifting your hips and torso towards the ceiling. It helps in improving your glutes and lower back.

Arm or Leg lift Plank- It can be done by merely lifting an arm or leg while being in the front plank position. It puts even more pressure on the muscles and targets your upper back, chest, and core.

Resistance Plank- In this form of Plank, you put a band around your ankles and wrists in a standard plank position and try to move your hands and legs in sideways, walking motion.

Benefits of Plank

Some exercises only strengthen our muscles, but Plank is a versatile workout which provides the following benefits-

Strengthens Our Core- An assortment of Plank with Cardio centric exercise works best for our core. Plank targets and strengthens core muscles like- Tranversus abdominis (enables to lift heavier weight and develop abs); Rectus abdominis (allows jumping high); Oblique muscles (enables to side-bend and twist); Glutes (supports back and gives it the desired shape).

Improves Posture- Plank helps keep our bones aligned and improves our body posture by strengthening our spine, which reduces the risk of any skeletal injuries that can be caused by improper weight distribution. Proper posture also reflects self-confidence in an individual. It also positions internal organs better, which reduces digestive issues. An adequate body posture makes us look lean and increase our height.

Reduces back pain- It is because of the improved posture that helps to align the vertebrae, which reduces the strain in the spinal region. It also arranges the ligaments in the back properly, which prevents back pain. Plank helps build up abdominal muscles through which the body feels less of our weight that strains our bones and joints. It, therefore, takes the stress off our back and supports our posture.

Improves Flexibility- Plank stretches the posterior group of muscles in our body and makes us flexible. It includes not only our glutes, but also muscles around shoulders, collarbone, hamstrings, feet arches, and toes which other exercise routines generally neglect. Plank being a core element of yoga, indicates how beneficial it is for improving our flexibility. Different variations will enhance the flexibility of various body parts like Side planks increase the hip area flexibility.

Improves Balance- While dancing, running, biking, exercising, the body needs balance. Plank trains the core muscles to become more stable, helping to maintain balance during the physical activities that you do. Strengthening our core helps in better coordination between our bodies and muscles. It helps prevent injuries that might be caused by over-exertion of specific muscles while maintaining balance during vigorous exercise.

Improves Focus and Concentration- People can hold a plank for much longer than they can as all it requires is holding the focus, but they give up too soon. Continuing to do Plank daily and motivating yourself to hold the Plank to achieve the target decided in mind can significantly improve your focus.

Improves Metabolism– Plank strengthens our large muscle groups, burning more calories when performed daily compared to other exercises or even when you are at rest. Hence it becomes vital for those having desk jobs as it does not allow our muscles to store fat and, therefore, tones our stomach.

Improves Mood- Exercise not only changes our body. It also changes our mind, attitude, and mood because it releases endorphins, which are the feel-good chemicals, boosts our mood, and treats anxiety if done daily—the secret of getting ahead to reap the benefits and is to get started.

The hardest thing is to start, and once you exercise regularly, it’s the hardest thing to stop. With such rewarding benefits of Plank, keep practicing and keep striving for progress because what might seem impossible today, will become your warm-up someday and then chase perfection. It will hurt and will take time. But the pain today will become your strength tomorrow. It requires dedication to push your body to its maximum limit, there will be a temptation, but when you achieve your goal, it will be worth it !!

Amazing Benefits Of Eating Bananas To Increase Your Life Expectancy

July 23, 2020 by Rimikak

Doctor, Doctor go away; I ate my veggies today!

Ate fruit to be cute, Gave junk food the boot,

Ate fruit, Gave a hoot, ate more fruit!

Fruits and vegetables contain fundamental vitamins, minerals, and plant chemicals. They also contain fiber. There are innumerable varieties of fruit and vegetables available and accessible methods to arrange and concoct them. A high balanced diet of fruit and vegetables can help protect you against cancer, diabetes, and heart disease.

Why is it Important to Eat Fruits

Fruits, high in fiber, are the best source of essential vitamins and minerals. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids. There are many health benefits with eating fruits — people who eat more fruits and vegetables as part of a total healthy balanced diet are less prone to chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.

Are Bananas The Healthiest Fruit

Banana is considered a healthy fruit as they are naturally sweet. A medium-sized banana contains 105 calories. Banana is an abundant source of fiber, potassium, and antioxidants and contains vitamin B6, vitamin C, and magnesium.”

Is Banana Good For The Immune System

As an abundant source of vitamin B-6, bananas can also help your immune system by forming red blood cells, ensuring a well-functioning nervous system, and assist in protein metabolism. Bananas, one of the most popular fruits with various benefits worldwide, is full of essential nutrients. But, consuming more than recommended could harm than benefit. It’s known that too much of any single food may contribute to weight gain and nutrient deficiencies. Moderate intake for most healthy people is one or two bananas per day.

Best Time To Eat Bananas

It’s best to avoid eating bananas for dinner, or after dinner. It may lead to mucus formation and indigestion. One should have bananas before workouts to get some energy, but never at night.

Can a Banana Be Eaten On An Empty Stomach

Best known as a super-food, banana satiates hunger and is suitable for digestion. Bananas, rich in potassium and magnesium, when eaten empty stomach, can imbalance magnesium and potassium levels in our blood.

Bananas Are Good For

Body

High Fibre Content. Banana is loaded with fiber, both soluble and insoluble. …
Heart Health. …
Ease in Digestion. …
A powerhouse of Nutrients. …
High Source Of Potassium. …
Blood Pressure. …
Helps Fight Anaemia.

Face & Skin

Bananas are the secret to well-nourished skin. They are a great exfoliator, which helps in scraping excess sebum on the skin surface.

Skin Moisturizer. Rich in potassium, it will hydrate and moisturize dry skin, making it soft and supple.
Vitamin A in banana restores moisture and smoothens the rough texture of the skin and heals dry, parched skin
Oil Control. If you’ve got oily greasy skin, use a simple banana face mask with lemon juice and honey.
Anti-Aging Effects.
Treats Acne
Lightens Dark Spots. sloughing

Homemade Banana Face Masks For Preblem-Free Skin

It doesn’t get easier than to whip a banana with a few kitchen ingredients tor an ultimate beauty. Many skin benefits of bananas make it a fantastic ingredient that can keep all of your skin concerns at bay and help you achieve healthy, flawless skin. Here are five all-natural banana masks for every skin concern. reducing

For pimples, scars, and blemishes

Banana combined with turmeric, destroy bacteria, and fight acne. Swirl 1 banana, one teaspoon turmeric and 1/3 cup of yogurt in a bowl and keep on the face for 10-15 minutes for a pimple-free skin. This face mask helps fight pimples and diminish blemishes and acne scars. dark spots

For dark specs

Banana aids in lightening the dark spots and whitens the skin tone giving you even tone and brightening skin. Mix banana with one tablespoon of lemon and honey. Both lemon and banana have Vitamin C, which helps in toning the skin. Keep the mask on for 8-10 minutes and wash.

For glowing and flawless skin

Potassium and Vitamins E and C present in bananas help clearing the skin, making it glow. Milk and rose water leave skin brighter. If dull skin is your worry, blend one banana with raw milk, honey, and a few drops of rose water into a smooth paste. Put it evenly on your face for 10-15 minutes and wash.

For dry skin

Banana, avocado, and honey have moisturizing properties that repair cracked and peeling skin. Mix a ripe banana, an avocado, and add one tablespoon of honey to the mixture. Mix well and apply on a clean face. Rinse and moisturize after 20 minutes.

For wrinkles and fine lines

Packed with anti-aging benefits, bananas help in reducing the appearance of wrinkles and fine lines. Whip up a banana and add one teaspoon of orange juice and one teaspoon of plain yogurt. Apply evenly and let it rest for 15-20 minutes for younger-looking skin.

Hair

Bananas are high for your hair and scalp. They improve manageability and shine, prevent and control dandruff, and moisturize your scalp. Bananas, rich in potassium, natural oils, carbohydrates, and vitamins, help soften the hair and preserve the hair’s natural shine, preventing split ends and breakage.

Babies

For babies, bananas are often the first fruit introduced once the semi-solids start. Because the texture of the fruit is smooth and creamy, it makes it easy for babies to swallow when mashed thoroughly. The nutrients help in the baby’s bone development, improve the immune system, and improve vision, among many other benefits.

A Happier Belly

Bananas also take care of your tummy.

It’s a source of prebiotics that help with the annoying diarrhea people get after they take some antibiotics.

Banana in Farmer's Market — Banana in Farmer’s Market

Banana Peel

When eating a banana, most people discard the peel. However, you might reconsider that action based on claims that banana peels have a variety of uses. Banana peel contains nutrients such as vitamin B6 and B12, as well as magnesium and potassium. It also contains some fiber and protein. Though not very common, banana peel is eaten in many parts of the world.

Unusual Ways to Use Banana Peels

They help reduce acne.
They help reduce wrinkles.
They can polish your silver.
They help remove splinters.
Easy composting.
Whiten your teeth.
First aid
Household cleaning
natural fertilizer for yard and garden.

Banana is a super delicious fruit that should be included more often in the diet, not only for its impeccable taste but also because it is proven to contain essential nutrients that improve the body’s health.

Benefits of Aloe Vera- The Miracle Plant

July 20, 2020 by Dikshi Gupta

Aloe Vera is a medicinal plant that people have been using for its Health, Beauty, Medicinal, and Skin-care properties for centuries. The Miracle plant has two substances – Gel and Latex. The gel is a jelly-like substance found inside the leaf, and Latex is the yellow-colored liquid just underneath its leaf skin.

Aloe Vera is frequently used in the field of cosmetology these days. It can be taken in the form of medicines or juices through the mouth or applied in the form of gel or creams externally. It has over 200 components, including different vitamins, minerals, amino acids, enzymes, polysaccharide, fatty acids, etc.

Aloe Vera has many vitamins like A, C, E, folic acid, choline, B1, B2, B3, B6. Aloe Vera is also one of the plant sources of vitamin B12. Out of the 20 minerals found in Aloe Vera, few include calcium, magnesium, zinc, chromium, selenium, sodium, iron, potassium, copper, manganese. It is available in various forms- Juice, gel, creams, supplements, oil, powder and the significant benefits are as mentioned-

Skin Benefits

The skin needs nutrition of its own, and aloe vera can treat, exfoliate, moisturize, rejuvenate the skin by penetrating up to 7 layers of skin, and is more effective than creams. It can be applied directly or mix it with some ingredients of the kitchen.

Anti-Inflammation- Have you ever noticed that many of your creams for rashes and itchy skin contain aloe vera extract as it has fatty acid, B-sitosterol, which inhibits inflammation.

Delays Aging- Also known as Fountain of youth, it leads to collagen production, which reduces signs of aging like wrinkles, prevents sagging, and discoloration of the skin. The amino acids soften the hardened skin cells, and zinc helps in tightening the pores.

Lightens Scars and blemishes– It is a rich source of antioxidants and vitamins that help in lightening and protecting your skin. The enzymes present reduce blemishes.

Treats Acne– Acne is a skin condition in which few glands and hair follicles become inflamed and causes the occurrence of a pimple. Its antibacterial properties help clear acne-prone skin alternative to pricey acne medications.

Soothes Sunburn– Have you ever experienced burns on your skin by remaining exposed to the sun for long. Aloe vera repairs skin from existing UV damage and heals first and second-degree burns.

Treats Stretch marks, Tans– It treats cells at the epithelial level of the skin and reduces tans and stretch marks.

Treats Dry skin- Aloe vera plant has up to 96% water content. Applying a cream containing aloe extract increases the amount of water in the outermost layer of the skin and moisturizes it and prevents dehydration.

Body & Health Benefits

Alkalizes the body- A body with acidic pH is a breeding ground for disease. Aloe vera juice alkalizes the body and helps to balance acidic dietary habits in your body.

Relieves constipation- Taking aloe latex/aloe vera juice helps create healthy bacteria in your gut and increases the water content in your intestines, helping the waste to pass through easily.

Heals wounds- Aloe vera gel forms a natural seal to protect the wound and acts as a barrier for dirt and expedites the healing process.

Controls diabetes- Consuming two tablespoons of aloe vera juice everyday helps in lowering the blood sugar in people with type-2 diabetes.
Eye benefit- Soak a piece of cotton in aloe vera gel, close your eyes, and leave it on for a few minutes to relax the tired eyes.

Improves digestion- The aloe vera juice uses the green part of the leaf, which contains certain enzymes that help break down sugar and fats and eases digestion by cleansing the digestive tract and prevents irritable bowel syndrome. It is most useful to drink empty stomach.

Detoxification– Aloe vera gel is water-dense and rich in phytonutrients. It moves through the intestinal tract that helps in flushing out the toxins and impurities from our body and helps in detoxification. It helps maintain liver and kidney health, mainly responsible for detoxifying the blood and producing urine.

Weight loss– With ample amounts of vitamins, minerals, amino acids, enzymes, and sterols, aloe vera ensures improvising the body’s absorption and utilization. Improved digestion and detoxification promotes weight loss because when our digestion improves, we naturally eliminate more efficiently. It will lighten our toxic load on the body and give us more energy.

Cardiovascular health & cholesterol level- Beta-sitosterol lowers cholesterol by regulating blood pressure, improving circulation, oxidation of the blood, and making blood less sticky. Therefore, it may help to decrease the risk of heart disease.

Boosts immunity– Aloe vera is an adaptogen, that increases the body’s natural ability to adapt to external changes, stimulates its defense mechanism, and resists illness. Because it contains various vitamins, around 20 minerals as mentioned above, and is the only plant source of vitamin B-12 and keeps you away from any nutrient deficiency.

Relieves acid reflux- Aloe vera is an excellent remedy to alleviate acid reflux as it contains fatty acids that help to control the secretion of acid in your stomach.

Relief from pain of mouth ulcers- Mouth ulcers generally occur underneath lip, mouth, and when you apply aloe vera gel on your sores, it reduces the size of ulcers and also reduces the pain in them.

Cures gum diseases- Aloe extract is used as an alternative for chemical-based mouthwashes for removing dental plaque. Toothpaste containing aloe fights cavity-causing bacteria and treats gum diseases.

Air purifier- It is an air filtering plant that removes harmful solvents from the air. The plant being the ‘lily of the desert’ does not require much water and can be kept inside the home.

Hair Benefits

For hair, the best form of aloe vera is to apply the plant’s fresh gel, let it sit for an hour, penetrate your Hair follicle, and rinse off with mild shampoo.

Nourished hair- Aloe vera has a chemical composition like keratin and rejuvenates the hair with its nutrients. The scalp gets cleansed, and hair gets conditioned, giving more elasticity to the hair and prevents breakage.

Repairs hair strands- It has vitamin A, C, E that contributes to cell turnover, promoting healthy shiny hair and repairs sun damage to hair. Vitamin B 12 and Folic acid prevents hair from falling out.

Deep Cleans & balances scalp pH- It cleanses the hair follicles efficiently by stripping off extra oil and residue of hair products.

Antibacterial & treats fungus- Aloe Vera’s active ingredients are antioxidants like sulfur, lupeol, salicylic acid, cinnamic acid, urea nitrogen, phenol and prevent multiplication of disease-causing microorganisms and eliminate internal and external infections. It also has an inhibitory action on fungal, bacterial, and viral infections as it is known for its antibacterial, antiviral, and antiseptic properties.

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Treats dandruff & itchy scalp– It helps reduce scalp inflammation by removing dead cells around hair follicles that causes flaky skin and dandruff in 4 to 6 weeks.

Hair growth & reduces hair fall – Aloe vera contains something called proteolytic enzymes which repairs dead skin cells on the scalp, stimulates blood circulation on your scalp, and therefore boosts new hair growth and reduces the hair fall.

Prevents hair thinning- Aloe vera is rich in B vitamins, and it is the only plant that has Vitamin B-12, which aids in the prevention of hair thinning.

The beauty and health industry are astonished by the incredible benefits of aloe vera. Because of its innumerable benefits, it is also known as ‘The Plant of Immortality.’

Effective Strategies To Make A Calorie Deficit

July 15, 2020 by Rimikak

Well, you’ve plausibly heard the famous saying, “calories in, calories out,”
which means, to lose weight, you typically need to be in a calorie deficit.
You’re in a calorie deficit when your body burns more energy than you consume via food.

What is a Calorie Deficit?

A calorie deficit is the intake of calories you are required to consume in a day to shed weight compared to the calories to maintain your weight. You create a calorie deficit by either absorbing fewer calories, burning more calories (through exercise), or combining the two. When you generate a calorie deficit, your body will route into your fat stores for the extra energy required. When you burn down your fat stores, you shed weight. The process of burning more calories than your intake referred to as thermodynamics.

For example, if the number of calories to maintain your weight is 2000 calories, there is a need to create a calorie deficit to shed weight. You are required to eat less than 2000 calories and burn extra calories through exercise.

Why it’s Essential for Weight Loss

Calories are the units of energy sourced from foods and beverages, and by consuming lesser calories than you burn out, you attain a calorie deficit.

The calories you expend every day — also called calorie expenditure — includes the following three parts

· Resting energy expenditure (REE). REE refers to the calories your body utilizes at rest for the most critical functions, such as breathing and blood circulation.

· Thermic effect of food. It involves the calories your body expends digesting, absorbing, and metabolizing food.

· Activity energy expenditure. It refers to the calories you burn during sports like exercise and non-exercise involved activities, including fidgeting and performing household chores.

If your calorie intake is fewer than it needs to support these three calorie expenditure components, you define your body into a calorie deficit. Doing so regularly for longer duration results in weight loss.

As against, you will gain weight if you regularly consume more calories than your body needs to support these functions. This is called a calorie surplus.

Calorie Deficit Calculator

The Calorie Deficit Calculator will assert the estimated total number of calories necessary to maintain your present weight based on your BMR (Basal Metabolic Rate) and your activity level. It will also indicate the estimated number of calories you should be consuming in a day to create a calorie deficit and shed weight.

How do I Calculate my Calorie Deficit

Divide the total intake of calories for ten days by 10 to find your average everyday calorie intake. Then, minus 500 calories from this number to get your new day-to-day intake target for weight shedding. For example, if your maintenance calories are 2,000 per day, your new daily calorie goal would be 1,500.

As you shed weight, your maintenance calories will reduce as time progresses, and there will be a need to adjust your calorie intake based on your weight loss goals.

How to Form Calorie Deficit

So how do you create a deficit of 500 calories per day or 500 per week? You don’t have to famish yourself with a trendy diet or juice fast. There are three healthy and easy ways to shape a calorie deficit for weight loss.

Consume Less

If you reduce your portion sizes, tuck away those mid-day snacks, and eat lower-calorie foods at mealtime, especially at the dinner, you’ll consume fewer calories each day. If you watch your caloric intake enough, you’ll create a calorie deficit large sufficient for weight loss.

Get Active

The count of calories your body requires every day depends on your physical activity level. That includes the exercise you do every day and also your non-exercise physical movement. If your consumption of calories your body needs increases, but still consume the same calories from food, you’ll reach a calorie deficit.

Combine Diet and Exercise

Most successful dieters combine diet and exercise to shed weight. That means you consume 250 fewer calories each day and then go for an hour brisk walk to burn an additional 250 calories. The calorie deficit would total 500 calories. If you created a similar plan for each day, you would reach the 500 calorie deficit needed for weight loss.

It doesn’t matter which plan you choose to create an energy deficit. Different methods work for different dieters. But if you understand and create a calorie deficit regularly, you’ll be able to get into shape as per your goal weight.

Calculating and Tracking

As a common rule, people require a minimum of 1,200 calories daily to stay fit and healthy. People who have a strict fitness routine or perform many daily activities need more calories. If you have dropped your calorie intake below 1,200 calories a day, you could be harming your body in addition to your weight-loss plans.

On a consistent daily diet of 1,200 calories, almost everyone will shed weight. This simple calculation will set a daily calorie goal for you to drop a healthy 1 to 2 pounds per week. To calculate how many calories you need each day to stay at your weight, multiply your current weight by 12.

While indulging in the same extent of everyday activities, utilize a calorie tracking app to track your calories and maintain your weight every day. For an error, free result, use the same scale measure, at the same time of day, and wearing the same clothes. Your weight may show variations today, but if your weight has otherwise remained stable over the ten days, the average number of calories you consumed per day is a better representation of your maintenance calories.

SUMMARY

The ideal calorie consumption and sufficient nutrient intake for a woman for a healthy weight loss should not be less than 1,200 calories per day, and for men, fewer than 1,500 calories.

There are many Calorie counter apps available. Let your phone do the calculations with these smart weight loss programs. You can also measure and maintain your calorie consumption by utilizing an online calorie calculator. Alternatively, for a more precise number, monitor your calorie intake and weight for ten days.