8 Yoga Mistakes Most Beginners Make- [That You Won’t Make Anymore]

8 Yoga Mistakes Most Beginners Make

We would all like to be successful in our yoga exercises.
Every beginner would like to achieve his or her desired results. Some people
actually achieve their desired results while others fail to achieve them. This
can actually discourage you and make you feel frustrated. You need to know some
tips that can help you succeed in your yoga exercises. These ideas can help you
avoid making yoga mistakes. There is plenty of information on the internet
about yoga. However, this article will shed more light on the yoga mistakes
that you should avoid making.

Yoga can be done both at home and even in the workplace. However,
this requires you to create time for it. The following are some mistakes that
you should avoid when doing yoga:

1. Not Having a Clear Plan of What You Want to Achieve

Some people actually do yoga exercises due to peer pressure
and so on. This can be detrimental. You will note that your friends are doing
these exercises with a clear objective in mind. You should actually have a
clear plan of what you want to achieve before engaging in yoga exercises.
Starting yoga without any objective can make you waste a lot of time. You might
not even get the results that you would wish to get. You might even lose the motivation
to continue and so on. You should always have a clear goal that you want to achieve
so that you can remain motivated.

2. Forgetting to Breathe

It is advisable to keep on breathing in between these exercises
so that your body tissues can get the oxygen they need. This also reduces
fatigue and other problems. You should take deep breaths so that your brain and
body tissues can get maximum oxygen from time to time. Sometimes, you might lose
the focus of your breath. This can make you feel tired and eventual stop at the
middle of the session. Breathing helps prevent these problems.

3. Worrying What Others Will Say

Remember that we are all different. Some people will achieve
their results earlier than others. You should stick to your personal goals all
the time. You should give yourself more attention and achieve your set
objectives. Sometimes, you might be tempted to compare your weight results with
those of others. However, this can discourage you. You should be proud of
yourself and focus on achieving your personal goals.

4. Ignoring How You Feel

Your body matters a lot. You should not ignore how you feel.
Some people have ignored how they felt in the past and ended up having injuries.
You should pay more attention to your body during yoga exercises. If you feel tired,
you can take breaks and rest. Overworking your muscles can be detrimental. You
might not achieve the results that you want. You need to take breaks from time
to time so that your body can get revitalized. In addition, you should do exercises
that put a lot of strain on your muscles. If you are a beginner, you can start
with simple exercises and carry on with complex exercises with time.

5. Not Being Consistent

Yoga exercises usually require a lot of consistency in order
to achieve the desired goals. Some people usually do yoga for a few days and
then stop all of a sudden. This will not help you. You should have a program
that you will be following. You should stick to your schedule all the time. You
should ensure that you meet your set target all the time. Lack of consistency
can make you fail to meet your weight loss goals.

6. Viewing Yoga as Something to Be Mastered

There are people who have done yoga exercises in the past
and have become very successful. They lost weight successfully and even built
muscles. However, this might not be the case with everybody. You might see amazing
photos of these people on social media platforms. However, this does not mean
that you have to master yoga in order to achieve such goals. You just need to
enjoy doing it for your own benefit. You might not lose weight as those people but
you will definitely reduce some significant amount of body fat. Do not be a perfectionist.
Aim at meeting your targets and you will be a happy person.

7. Negative Self-Talk

You should be positive all the time. You should avoid
viewing yourself as a failure. You might have failed in the past but this does
not mean that your weight loss efforts will be futile. You should be optimistic
that you will lose weight successfully. You should not also accept negative comments
from our friends. You should be positive all the time. This can make yoga more enjoyable.
You should not allow your mind to have negative thoughts when doing yoga exercises.

8. Waiting to Be Flexible Enough in Order to Practice

Remember that some people actually start yoga when they are
above 100kgs.You should not wait until you are 70kgs so that you can start yoga.
You can actually start it at any time. At first, you might not be flexible
enough. However, with time, you might gain the flexibility that you want.
Waiting for your body to be flexible might not be a good idea. You might find yourself
adding more weight and eventually not being able to do simple exercises. You
should start yoga anytime soon. If your intention is to lose weight, you will
manage to reduce weight successfully.

It is advisable that you choose the right instructor so that
you can get the right guidance that you need. You should choose an instructor
that you are comfortable with. This instructor should be aware of the modern
yoga exercises. He should be patient with you so that you can lose weight successfully.
Doing these exercises on your own might be a good idea but you might not know
the right exercises to do. You need to have an instructor so that you can know
what needs to be done.

It is crucial that you have plenty of water with you so that
you can hydrate our body. Take yoga positively and be self-motivated to do
these exercises. Avoiding the above-mentioned yoga mistakes can help you achieve
your set goals.

8 Ways to Lose Weight Without Exercising- [Smart Weight Loss]

by iGrapez | Blog

8 Ways to Lose Weight Without Exercising

Losing weight and becoming a healthier person is always on the top of everybody’s New Year’s resolutions list. However, with busy schedules and expensive gym memberships, fitness quickly falls to the bottom of our list. But, there are some solutions to help you shed the pounds without going to the gym or exercising period. Here are 8 ways you can lose weight without exercising.

1. Drink Lots of Water

Drinking water is one of the easiest ways to help you lose weight without exercising. By drinking water, you are filling yourself up and when you go to eat,
your appetite won’t be as big, and you won’t eat as much because you’re already full off water. Drink 17 ounces (a regular-sized water bottle) when
you first wake up and then drink one an hour and a half before each meal. You can even push yourself to lose more weight by eliminating all sugar and calorie-filled drinks from your diet completely.

2. Sleep

If you are a super busy person then you know how hard a good night’s rest is to come by but, did you know that if you got more sleep, it could affect your
appetite? When you are sleeping, the proteins that help to regulate your appetite and stress levels come alive to help everything continue to flow the right way.
When you are not getting enough sleep, these proteins are being disturbed which can cause you to crave more of the unhealthy foods instead of the healthy
ones. So, try to catch up on some rest and watch the pounds shed without one lick of exercise.

3. Portion Control

We all know that when we are trying to eat healthier, portion control is something we have to watch. We are so used to eating larger sized meals that when it’s
time to eat better, it’s hard not to crave more. But, portion control is one of the ways you can lose weight without exercise. You can still eat the things that you
love, just cut back on how much you eat. If you normally eat 2 tacos on taco night, cut back to just 1 and incorporate a healthy snack and water to help keep you
full. Simple as that.

4. Eat Foods High in Fiber

When you eat foods that are high in fiber, it can help you to feel fuller for a longer period of time. It can also help reduce your food intake. You can find fiber in foods such as beans, oats, Brussels sprouts, asparagus, oranges, and flax seeds. These are all easy finds at the grocery store so, no need to worry about trying to find some complicated ingredients so you can get started on your weight loss journey. Fiber can also help you have more bowel movements if you normally get
constipated or just don’t go a lot. By having more bowel movements, you can easily shed pounds, too!

5. Hide Unhealthy Snacks

When you have your unhealthy snacks in a place that is easily accessible, it makes you want to eat more of it. So, if you hide them somewhere out of sight, you
are less likely to think about it and in turn, less likely to eat that particular snack. When you have these snacks where you can see them, you will most likely
have increased hunger and cravings which would cause you to eat more and more of that particular snack. However, if you keep healthy snacks out on your
countertop, you will be more inclined to eat them instead of the candy you have hidden. This is another easy way to lose weight without exercising.

6. Slow Down

Chewing slowly has been proven to help you lose weight without exercising. When you chew fast, your brain doesn’t have enough time to process that you are
full. However, when you chew slowly and thoroughly, your brain will be able to tell you when your stomach has had enough. If you eat fast, you have a very
high chance of becoming obese because you will be inclined to eat more. A habit to help you slow down while chewing is to count how many times you chew.
This gives your brain plenty of time to process everything that’s going on in your body.

7. Plating

The way you plate your food can be a super helpful way if you are trying to lose weight without actually exercising. Using smaller plates can help you eat less
because it will make your portions look bigger than what they are. Today, dinner plates are way bigger than what they used to be which makes people want to
eat more and more. You could also serve your healthy meals on larger plates so, you can eat more of the healthy food and then plate your unhealthy food on a
smaller plate so you only eat a small amount of the unhealthy food.

8. No Distractions

The last, but not least, a method to help you lose weight without exercising is to eat without any electronic distractions. Often, if we eat while looking at our
phones or watching TV, we will come across food advertisements or our friends will post pictures of their food while they’re out to eat. This can cause you to
want to eat more just because you are already eating and their food looks good, too.

Also, if you are distracted, you are more likely to get distracted or lose count of how much you have actually eaten. If you eliminate all distractions while you eat, it allows you to focus more on your bodily intake and your brain can actually tell you when your stomach is full. If you don’t pay attention, you are more likely to consume way more calories which will later affect your overall weight gain. So, make sure that you pay attention to how much you’re eating because it is another way to lose weight without exercising.

All of these methods are tried and true and will help you to lose weight without going to the gym or try to squeeze in a workout session when we know we do n’t have the time. Hopefully, you try it and it will work for you!

7 Best Healthy Low Carb Snacks to- [Shred Stomach Fat]

by iGrapez | Blog

Best Low Carb Snacks

Would you like to shred stomach fat today? You can try these healthy low carb snacks. There are many options that
you can consider. You will note that your lifestyle greatly contributes to
weight gain. You need to change your lifestyle in order to lose weight and gain
muscles. Exercises are highly recommended since they can help you shred stomach
fat. A balanced diet can also play a major role in enabling you to achieve this objective.

You will note that if you reduce the intake of the carbohydrates and maximize the intake of proteins, you are likely to lose more weight and even gain lean muscle. If you are used to taking a lot of carbohydrates, you might find it difficult to do without them. You just need to take low carb snacks from time to time. This can play a major role in enabling you to lose weight.

There are many low carb snacks that you can consider. However,
you will note that everyone is unique. Some snacks might not work well for
everyone. However, there are some popular low carb snacks that you can take.

Some of these include the following:

1. Nuts

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Most people usually like taking nuts. You will note that
most of them usually buy them whenever they are traveling and so on. One can
also buy them and take them when watching a movie. This snack is usually low in
carbohydrates. Nuts have several advantages. You will note that they are
usually full of fiber and can help to keep you full.

This means that your appetite will be reduced. They also contain healthy fats that are important in your body.
You will note that these nuts do not contain cholesterol. They are also very
rich in vitamins and minerals. If you normally experience digestion problems,
you should take these nuts. They are usually easier to digest. Your body will
be able to absorb the nutrients quite fast.

2. Greek Yogurt

Who does not like yogurt? This is a snack that most people
take when they are traveling and so on. It usually has several nutrients. This
kind of yogurt is usually high in proteins. The good news is that it does not
contain a lot of sugar and fat. This means that you do not have to worry about
gaining weight. In addition, this yogurt can help to keep you full for several
hours. It is advisable that you add some cinnamon to it. You can also
consider adding some chia seeds. This can help prevent constipation.

3. Hard-Boiled Eggs

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Eggs are known to be rich in proteins. You can readily buy
these eggs from hotels and so on. You will note that your body will get several
nutrients. A typical egg normally has 13 essential vitamins and minerals. These
can help your body fight infections. The good news is that eggs also contain naturally
occurring vitamin D.A boiled egg can actually last for several days without
going bad. It can be a good source of proteins and other essential nutrients.

4. Avocado Crisps

Most people usually lie taking avocados. It has several
health benefits. You will note that these avocado crisps require little or no
time to prepare. You just need to mix avocado with salt, cheese and so on. Once
you are done, you need to flatten the fruit into discs. This can be a good
snack to take early in the morning.

5. Dark Chocolates

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Most people usually like taking chocolates. You will note that
most women usually receive dark chocolates as gifts during Valentines and so on.
These chocolates usually have several health benefits. You will note that these
chocolates are usually rich in antioxidants. They can actually help improve
brain functions and even lower your blood pressure. When buying these chocolates,
you should go for those chocolates that are rich in cocoa.

6. Forest Fruits

There are many fruits that grow in the forest. Some of these
include blueberries, raspberries an even strawberries. These fruits usually
have several nutrients. You can add them to your protein shakes. You can also
blend them and drink their juice. This juice usually has several nutrients.
The good news is that they are not rich in carbohydrates.

7. Broccoli

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You can easily get this vegetable in the market or even in supermarkets.
You will note that they are used to add flavor to food. It usually contains a
lot of proteins. Once you take them, you are likely to feel full. You might
take a while before taking another meal. In addition, they also contain a lot
of fibre. This can help prevent constipation.

Why should you take these snacks? There are many advantages
of taking these snacks. These include:

A. Reduced Body Fat

Carbohydrates can make you gain a lot of weight within a
short period of time. However, if you opt to take snacks that are low in carbs,
you can manage to reduce your body fat. The above-mentioned snacks do not have
high carbohydrate content. They can help you reduce your weight by a large
margin.

B. More Proteins

We need proteins in your bodies so as to repair the worn out
body tissues. If you want to gain muscles and lower your weight, you need to
take these snacks. Eggs can help you get the proteins that you need. You can
actually gain lean muscle while taking these snacks. The good news is that you
will be able to reduce your weight. In addition, your body will not have excess
fat since these snacks do not have a lot of carbohydrates. This means that your
body will use fat in order to generate energy.

C. Low Appetite

It is normal to feel hungry and to have cravings or a
particular food. However, once you start taking these snacks, you are likely to
feel full and thereby reduce your food intake. This can help you reduce your
stomach fat and eventually manage to save more money on meals. You can actually
take these snacks between meals.

Your dream of shredding stomach fat can become a reality if
you take these snacks. You can readily buy these snacks in the market and even
in retail shops. Minimize your carbohydrate intake and take these snacks today.
They have proved to be very helpful in weight loss.

How to Lose Weight Really Fast- [8 Important & Effective Tips]

by iGrapez | Blog

8 Tips to Lose Weight Really Fast

Various methods can be used to lose weight. However, if you`re on a tight deadline, say preparing for a wedding, you need methods that can work really fast. In this article below, we’ll look at 8 effective tips you can use to lose weight really fast.

Our tips entail diet selection, lifestyle changes, and exercises.

1. Choose a Low-Carb Diet

The first step towards losing weight really fast is curbing the triggers or rather the major causes for weight gain. One of the major causes is carbohydrates and
sugars.

While it’s obvious that eating less on any diet will translate to fewer calories you burn hence rapid weight loss; dieting is not an effective weight loss method.
Ultimately one will be tempted into taking an excess of the sugars.

With a low-carb diet, however, even without factoring the calories you take, a low carb diet naturally causes you to want to eat less. Additionally, it has been
proven that sugars and starch tend to increase the appetite levels.

Therefore, a low carb diet is a sure-fire way of cutting weigh fast. With this diet, even though the calories count, you will not need counting them.

2. Only Eat when Hungry

Stunningly, you will be surprised by the number of people who eat because of habit, boredom, frustration or stress. This behavior is so ingrained in our minds that some of us have forgotten the feeling of physical hunger. In any case, if you`re hankering for a specific type of food/dish, then probably that is not hunger
but probably a desire or craving. Craving is contrary to real hunger where you do not discriminate anything that falls on your plate.

However, if you`re looking to lose weight really fast, we`re not recommending that you starve yourself to near-death; no, what we`re commending is that you
should learn to recognize signs of food cravings and desires. In a nutshell, only eat you’re your body needs foods but not wants food.

3. Do Not Skip Meals

There`s a weight loss misconception that advocates for skipping meals to lose weight. Regrettably, many individuals under DIY weight loss regime have
subscribed to this fallacy.

Allow us to debunk this myth to you; skipping your meals will not lead to rapid weight loss. See, skipping your meal or going for long without eating does
double-harm to your body. First, it slows down the rate of metabolism.

Secondly, it naturally prims your body for a binge eating for your next meal.

Therefore, you find yourself subconsciously eating more food than your regular portion to “compensate” for the skipped meal, which will naturally lead to
weight gain.

4. Eat Real Foods and Avoid Sugary Snacks

With our busy work schedule, it`s common to find people substituting “real food” for sugary snacks such as burgers and fries for their main meal.

In this sense, the real food we mean food that humans have traditionally been eating for thousands of years such as fish, veggies, fruits, butter and olive oils, as
opposed to cookies, chocolate bars, ice cream.

If you`re looking to lose weight fast, focus on quality foods and avoid most of the processed foods.

5. Avoid Beer

Have you wondered why beer is commonly referred to as “beer belly” or “liquid bread.”

Beer has diuretic properties, meaning that it is rapidly absorbed into the body. Being a by-product of starchy grains, it contains large quantities of carbs, which
when rapidly digested, they shut down the fat burning process. With the process shut, it naturally leads to weight gain.

If you can`t keep your hands off the bottle, other safer alternative that does not contain carbs or sugar includes; wine, hard liquor, and dry champagne.

6. Sleep More

Funnily, lack of adequate sleep has been associated with weight gain- and not because of the late-night munchies, but numerous studies have indicated that
having less than the stipulated 7 hours of sleep slows down your metabolism rate.

Aside from medical conditions, most cases of sleep deprivation are often stress-related. With increased stress level, your body releases cortisol-This hormone is
responsible for weight gain as it results in increased hunger feelings.

Therefore, if you`re looking for effective ways to lose your weight fast, you should consider ways to relieve or handle your stress levels and increase the number of sleeping hours.

7. Drink Plenty of Water

If you`re looking to cut your weight expeditiously, you should then consider drinking plenty of water and avoid any other fluids. Yes, fluids such as cola, fruit
smoothie or energy drinks contain large quantities of calories-some contain as high as 100% calories and only fill you up with nothing to show.
Additionally, other fluids might be rich in sodium and carb, tricking your body into retaining water, thus puffing you out.

See, water is natural and calorie-free, zero-sodium and zero-carbs, making it the perfect slim-fluid. Moreover, water is vital for removing the excess sodium in
the body. Strangely enough, water is also responsible for removing excess water and reduce bloating, which actually helps in jumpstarting your metabolism.

If drinking plain water feels bland and boring, you can source it from fruits such as cucumber, melons, and cranberries- all which have diuretic properties and
are rich in fiber content to keep you full always.

8. Exercise Wisely

I know you`re wondering why exercising came at the bottom of the list. This is because exercises are overrated, and nor all exercises are sure to have you lose
weight fast. In fact, you do not really need exercises to cut weight, but they are still recommended to keep your weight in check. Nonetheless, any exercise is
better than no exercise.

However, for the exercises to work, they need to be in conjunction with the rest of the tips. Ideally, ensure that you visit the gym at least thrice or four times a
week, and perform some light to moderate exercises.

By doing so, you will burn lots of calories and reduce slowing of your metabolism.

From the above tips, it`s evident that to lose weight really fast is not such a challenge as it seems. However, for the tips to work, you need to exercise
persistence. You should follow all the tips of the word to achieve your desired result.

Best Essential Vitamins for Women- [Live Healthier]

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Vitamins for Women

Women often do not get enough vitamins. Vitamins for women usually include those with extra iron as women tend to develop anemia more so than men as
well as relief for menstrual symptoms as well as osteoporosis. All human beings need vitamins to live and vitamins are found in just about every food we eat.
However, many of us do not consume the right types of foods and cheat our bodies out of the vitamins needed to maintain a healthy lifestyle.

Calcium

This is absolutely essential for growing children as well as women. It promotes strong bones and teeth as well as reduces the risk for osteoporosis.
Many physicians advise women to take calcium supplements to prevent this crippling disease.

Vitamin D

Vitamin D, which is found in calcium, also reduces the risk of getting hypertension and aids in blood clotting. Women who are pregnant should also be taking calcium supplements or getting enough calcium in their diets.

Folic Acid

Vitamins for women include folic acid which is recommended for women who are thinking about becoming pregnant. Folic Acid is found in Vitamin B-12 and
is proven to reduce the risk of birth defects as well as premature births.

B Vitamins

Most of the B vitamins, including B-12, have proven to be effective in combating depression and high blood pressure and can usually be found in green vegetables. Broccoli is one that is high in this vitamin, although women who are pregnant will usually be advised to take a supplement.

Multivitamins

Vitamins for women who are pregnant usually include a multivitamin that contains nutrients that will replace those given to the growing baby. In addition to
multivitamin supplements, women who are pregnant often experience anaemia and are given Iron supplements as well to try to combat the fatigue.

Ginger

Many women experience morning sickness when carrying a child. This is often part of the pregnancy process and drugs given in the past have proven disastrous
when it comes to preventing morning sickness. Ginger, however, is known to combat nausea and is a natural and effective way for a pregnant woman to
alleviate nausea that often accompanies pregnancy.

Vitamin A

This is also proven to reduce birth defects when taken by pregnant women. It is a valuable vitamin for women as it also boosts the immune
system and maintains healthy skin. Vitamin A can be found in dark orange produce such as carrots as well as in dark green vegetables such as broccoli. Vitamin
A has also been found to boost bone health.

Women who are pregnant or are thinking of becoming pregnant should consult with their doctor before taking any vitamins for women supplement. Taking too
much of some vitamins can result in toxicity and may have adverse effects on pregnancy

Vitamin E

Women who want to keep their skin looking good will benefit from Vitamin E. Vitamin E is also useful during pregnancy and is known to reduce the
possibility of birth defects. It also helps with anaemia and depression, two common side effects of pregnancy. In addition to the amazing benefits for skin health
, Vitamin E is also proven to prevent high blood pressure and improves memory. Some in the medical field are suggesting that Vitamin E can stave off
Alzheimer’s disease, an illness that affects both men and women.

Chromium

Vitamins for women who are pregnant may also include Chromium which is used to regulate blood sugar. Many women develop gestational diabetes when
pregnant and this vitamin can help with this condition, although your doctor will also most likely prescribe insulin shots. Gestational diabetes is a serious
condition but can be avoided by keeping your weight down and consuming Chromium prior to getting pregnant. Chromium is found in whole grains, orange
juice, oysters, and chicken.

Black Cohosh

Vitamins for women who are experiencing menopause are many. Black Cohosh is one of the most popular as it is said to control hot flashes that accompany
menopause. There are side effects to this vitamin supplement, however, that include headaches and stomach problems. It is also not recommended for women
who may be pregnant or who have a history of breast disease. If you are experiencing symptoms of menopause, speak to your doctor about natural vitamins for
women that can alleviate your symptoms. While many doctors will prefer to prescribe hormone replacement therapy, remember that you are in charge of your
own health. Menopause is a natural condition and can be treated naturally with the proper vitamins for women.

Places You Can Buy Them

Vitamins for women are clearly available as multivitamins as well as supplements. You can purchase vitamins for women in most drug stores, health food
stores and online. While multivitamin supplements will do no harm, consult your physician prior to taking an extra supplement, particularly if you are pregnant,
thinking about becoming pregnant or are in the stages of menopause.

As you age, you still need vitamins to help live a full life. Women who are older tend to have issues with their bones and muscles. To keep their
metabolism up and to keep the bones strong, you have to have vitamins. So how do you get vitamins? One way is by eating healthy foods. Make sure that you
are eating right and that you keep your body active by walking or doing some light exercises. The other way is by taking supplements.

Supplements

Most women will call supplements vitamins, but the truth is, that they don’t have as many vitamins in them as you think. When it comes to supplements, you
will find that the benefits sound great, but some have so many fillers that you may not be getting the nutrients that you think.

Supplements are to help encourage health awareness, but they are not medication. Before you begin to take supplements, you should consult your doctor. Make
sure that your doctor knows that you are thinking about taking supplements and ask them if there would be a problem if you did. There are certain medical
conditions and medications that cannot be mixed with certain supplements.

They say right on the bottle that they cannot treat, diagnose, or even help any medical condition that you have or may think that you have. They cannot cure a
disease they only promote health awareness. You will find that vitamin supplements have serious unwanted effects on people. You cannot take them before
surgery and these supplements contain vitamins that you would not normally get from your food. They have a higher rate of the vitamin in them and have
vitamin levels higher than found in food.