Plan your weight loss!

To lose weight you need to create a calorie deficit. A weight loss of 1 to 2 pounds per week is safe. To lose 1 pound a week you need to cut back on 500 calories a day. That is a total of 3500 calories a week. The best way to achieve this is by reducing your calorie intake and increasing calorie expenditure through exercise. 

If you do without your 250-calorie chocolate bar and burn 250 calories by running three miles, you will create a calorie deficit of 500 calories. Do this everyday and you will have a deficit of 3500 calories in one week. 


Exercise is crucial 

Cardiovascular exercises help reduce body fat and burn calories. Also, metabolic rates can increase up to 25 per cent for six to eight hours after a cardiovascular workout. A duration of 30 to 60 minutes of low-impact cardiovascular activity is recommended to lose weight. Examples of low-impact exercises are walking, swimming or cycling.

Strength training improves bone density, builds strength and enhances the metabolism. You can strength train on various types of equipment in a health club, gym or at home. Strength train two to three times per week.


How many calories should you consume to lose weight? 
To lose weight, the American College of Sports Medicine recommends a minimum consumption of 1200 calories per day. If your calorie consumption is less than 1000 a day, your body is in danger of not receiving an adequate supply of nutrients. The body then enters a state of semi-starvation, lowering the metabolic rate and depleting the body of its energy stores.

When counting calories, is it necessary to consider the nutritional value of foods? 
When you plan your meals, look at the caloric content and body's nutritional requirement simultaneously. The body needs nutrients from various food groups. To lose weight it is best to consume foods such as watermelon, marsh melon, cucumber, bottle gourd, snake gourd, pumpkins since they are light, filling and easy to digest. Also the diet should have fibre-rich food and vegetables as it helps in elimination. The diet should also include low-fat dairy products, white meat over red meat, sprout and wholegrain products. Having a positive mind and right spirit also helps you in knocking those kilos. 

Simple Exercises for Sexy Legs

A classic mini or a nice pair of khaki shorts will never go out of style. So never let them gather dust just because your legs don't look as good as they used to. 

Here are some exercises to make your legs feel good and toned..

Lunges
Put your hands on your hips and keep your legs a hip distance apart. Your toes should face forward and keep your back straight .Step forward with one foot and then go down. The forward leg's angle should be 90 degrees. Be sure to keep the knee aligned with the ankle so that there is no pressure on the knee joint. Keep going up and down in the same straight position while contracting your abs. Keep the movements slow and controlled. The back leg needs to have the toe pointed forward and the heel off the ground. Repeat the exercise with the other leg.

Squats

Keep your feet shoulder width apart and toes facing forward. Gradually, lower your body as if you are going to sit down on a chair. Hold the position and then go back up to starting position. Repeat the action again.

Calf-raises

Keep your back straight and stand on a step holding the railing for support with one hand. Let the balls of the feet drop off the edge so that the calf muscles stretch and then proceed to go up as high as you can on your toes. Repeat the action.

Hip bridge 

Lie flat on floor with your hands by your side. Bend your knees and keep your feet together. Raise your butt and lower back up from the floor, squeeze the muscles, release and lower down again. Repeat the exercise.

Note: 

All exercises must be done in 2 sets of 15-20 repetitions each. All exercises should be accompanied by cardio and a balanced diet.....

All the best...