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by iGrapez | Yoga
8 Relaxing Yoga Poses
These 8 yoga poses will definitely make your body feel more relaxed.
Insomnia can be managed or cured with a doctor’s assistance. Some people receive prescription medications to help them sleep. In many cases, the first
approach to managing insomnia is based on changing behaviors to facilitate optimum sleeping patterns.
Good sleep hygiene includes:
• Going to bed at the same time
• Waking up at the same time
• Establishing a bedtime routine
• Turning off and disengaging from electronics at least an hour before bed (including the television)
• Keep the room as dark as possible (no bright LED lights)
Exercise in the morning before starting daily activities or at night at least six hours prior to bedtime helps people sleep. The exact reason exercise supports sleep
remains unclear. Several factors may contribute to this effect.
The accompanying rise and fall in body temperature may encourage better sleep. The endorphins released during exercise may alleviate stress and anxiety
induced insomnia. People meeting the guideline of 150 minutes or more of moderate to vigorous exercise as recommended in Physical Activity Guidelines for
Americans, a Department of Health and Human Services publication, see the most sleep benefits.
Yoga As A Sleep Aid
Using yoga poses as a sleep aid offers many positive benefits:
• It can be done at home and away from home.
• It does not require special equipment.
• A wide range of fitness levels can perform these exercises.
• A yoga practice effectively relieves insomnia, because it:
Stimulates the parasympathetic nervous system which activates the relaxation response, the opposite of the fight or flight response activated by stress. It encourages the mind to be still, ending racing thoughts and ruminating which can affect sleep
8 Relaxing Yoga Poses to Help You Fall Asleep
The following yoga poses assist with soothing away mental and physical tension. They should be done as part of your bedtime routine. They relax the hips and
lower back as well as the shoulders and upper back, areas which tend to accumulate tension during the day. Breathe slowly and deeply holding each pose for
five to seven breaths. A breath is one inhale and one exhale.
1. Sukhasana Easy Pose
Sit comfortably with the knees bent and the ankles resting on the floor in front of you. Rest the hands on the knees and bring your attention to your breath.
2. Forward Fold
Extend both legs in front of you and reach your feet. Your hands do not have to reach your feet.Only bend forward, from the hips, as far as you are able to do so without rounding the back.
3. Reclining Twists
Lay back and bend the knees with the soles of the feet remaining on the floor in line with the hips. Allow the knees to touch without moving your feet. Extend
the arms to either side of the body to form a T-shape.Drop the knees to one side while turning the head in the opposite direction.Bring the head and knees back
to center then twist to the opposite side. Alternate twisting from side to side for three to five rounds.Legs up a wall. Take a seat near an open wall. Place one of
your hips close to the wall then turn them up against the wall and lay back. Rest here for five to 10 breaths or up to 10 minutes.
4. Corpse Pose
Lay down on your yoga mat with legs extended and arms resting alongside the body palms facing up.Remain here for 10 minutes. The stress relief aspects of
exercise are amplified by the yoga poses approach to movement. Yoga provides an ideal means to experience the physical gains offered by moderate exercise as well as
the mental benefits of the breathing exercises and meditative quality of the practice. Each pose is performed mindfully with the breath aligned to each movement. It brings a meditative quality to the “exercise” and in turn meditation’s benefits: stress relief and a state of relaxation.
5. Climb the Wall
To perform this yoga exercise, you have to lye on to the floor with your thighs positioning against the wall. If you move as close to the wall with underneath,
the easier it is to do this stretch.After executing the wall structure exercise, you go into a wide open space, so that you can loosen up easily. This creates helpful
to getting rid of annoying kinks again. Lye directly on your back and slowly pull your legs in the up route toward your breasts, or even to the scope that you can
reach without getting prickly. Then hug your feet and move the body from still left to right without moving the head.
6. Reclined Tree Pose
To execute this yoga exercises poses lye on your rear, then loosen up legs out contentedly. Make your single of one ft . to congregate the inner side of the
contrary leg. You exclusive might rest on the inner thigh, leg or calf. It is a very calming pose.
7. Reclined Cobbler’s Present
This is one of the most soothing yoga poses out there which is perfect for individuals who experience hip problems. You should lay flat on your back in a comfortable position and soothingly expand your lower limbs out in front of you. Slowly get the bottoms of your ft along, allowing your keens to show up carefully to your factors. You should keep the hands by your sides.
8. Child’s Pose
The child’s pose is one of the very most calming yoga poses exercise since it imitates one of the natural poses which children often do. Kneel down on to
the floor, keeping some smooth cushion or any material underneath anyone to keep you laid back. Then sit get back in normal position again on your legs and
feet. Broaden your hips slowly to permit your torso to have the closed position to the ground as you bow with legs used to your chest. Breathe usually and
continue doing this one as often as is comfortable.
Different types of yoga poses provide different types of effects on the body. Some energize and invigorate while others calm and center the body. In order to
relieve insomnia, the selected poses need to focus on instilling a sense of calm and relaxation.
![8 Ways to Lose Weight with Apple Cider Vinegar- [Burn Unwanted Fat]](https://i0.wp.com/igrapez.com/wp-content/uploads/hdjs.jpg?fit=600%2C900&ssl=1)
by iGrapez | Blog
Lose Weight with Apple Cider Vinegar
The use of apple cider vinegar to lose weight is increasingly becoming popular. This type of vinegar is made by crushing the apples, squeezing the juices out of them and finally fermenting their sugar until alcohol is produced. This alcohol is then fermented further into vinegar. The entire process takes between three to four weeks before the vinegar is ready for consumption.
Below are the ways in which you can this vinegar for weight loss:
1. Balances the Body’s Level of Blood Sugar
The vinegar’s ability to balance out sugar levels in the body is among the most credible indication that it can actually help one lose weight. One of the keys to
attaining better health is by ensuring that your sugar levels are balanced and this can be achieved by taking apple cider vinegar.
2. Acts as an Appetite Suppressant
Apple Cider Vinegar helps one to feel full therefore the amount of food consumed will be less. It can be taken with a meal or before food. Studies have shown
that when people who had consumed a carbohydrate were given ACV, they felt fuller after consuming the meal. Additionally, their blood sugars were lower.
The increase in satiety without increasing the number of calories as is the case with consuming ACV is among best ways of losing weight.
3. Reduces Body Fat
Research has shown that by just adding ACV to your diet, it helps reduce fat in your body. Animal studies indicate that when rats and
mice were administered with ACV there was a reduction in triglycerides, body fat, cholesterol levels and fat in the liver. It is good to note that human studies
also indicate that animals are not the only ones that benefit from apple cider vinegar. When people who are overweight were given vinegar on a daily basis for a
period of twelve weeks, it was reported that they experienced a reduction in belly fat, weight loss, waist circumference and lower blood triglycerides. Those
who consumed one tablespoon every day were reported to lose 2.6 pounds while those who drunk two tablespoons lost 3.7 pounds.
4. It is A Probiotic for Gut Health
This vinegar is a drink rich in probiotic and by regularly consuming it, you can be able to achieve a better gut, better digestion, and weight loss. The gut of
human beings is a multifaceted system that wields an unlimited deal of control over the health of the entire body as it holds approximately 80% of our body’s
immune system.
5. Promotes Better Sleep for Hormone Regulation
For better sleep, you can have ACV in warm water with a bit of honey to taste.Though this has not been tested to show how it works exactly, many people
testify that it helps them get to sleep faster and for a longer period.You may ask how better sleep will help you lose weight; well there is proven analysis and
research that shows that better periods of sleep helps in the reduction of fat. When you are deprived of sleep the leptin hormone which suppresses appetite will be lowered while ghrelin which stimulates the feelings of hunger will be heightened.
By drinking ACV vinegar, our stress levels are reduced which in turn assists with weight loss. The hormone that controls our stress levels which is known as
cortisol is regulated as we sleep therefore those who go to sleep late or don’t get a good night’s sleep are more likely to experience more stress. When all is said
and done apple cider vinegar is among the drinks you can use to achieve a good night’s sleep and reduce stress levels.
6. Prevents Fat Accumulation
Its consumption can help stimulate your body’s metabolism in such a way that it is able to burn fat much faster.It has been determined by scientists that through
the consumption of acetic acid which is contained in apple cider vinegar, it is able to help in the blockage of fat accumulation in the body. Therefore in this
respect, it has two advantages i.e. it assists your body burn fat quickly and blocks the build-up of fat.
7. Detoxifies the Body
In one way or the other, we all walk around with a number of pollutants that we get from our diet or the environment. The best thing is that this vinegar can be
used to remove these toxins from your body through a number of nutrients. The apple cider vinegar holds onto these toxins and forces them down the tract of
your digestive system.Detoxifying your body through apple cider vinegar rids it of chemicals, heavy metals, deadly elements and pollutants by so doing you are
able to improve the health of your body and do away with obesity, digestive problems, fatigue and autoimmune disease. Use this vinegar today to free your
body from all the accumulated toxins.
8. Improves Metabolism
Metabolism is the word used to describe the chemical reactions that take place in your body. All these reactions help ensure that your body is alive and
functioning at its optimum. Metabolic rate is sometimes used in place of metabolism. The higher your metabolism is the more calories you will be able to burn.
When you have a high metabolism, you will be able to be more active and generally feel better. Studies have shown that an increase in acetic acid increases the
AMPK enzyme which intensifies the amount of fat burned in the body and lowers the production of sugar and fat in the liver. This is a major way through which
the body loses weight fast.
Conclusion
Making the first step towards a healthy lifestyle can sometimes be the most difficult but once you take the first leap of faith, every other step becomes much
easier and gets us closer to achieving our set target. If your goal is losing the extra weight then apple cider vinegar could be just the thing for you and once you
start to recognize the small changes in your body, you will have more zeal to work out and lose even more weight.
![Easiest Ways to Lose Weight Fast- [By Simply Walking]](https://i0.wp.com/igrapez.com/wp-content/uploads/jvg.jpg?fit=600%2C900&ssl=1)
by iGrapez | Blog
Lose Weight Fast By Simply Walking
Did you know that walking is one of the easiest and most effective ways to stop weight gain? In fact, you can also lose weight fast by walking, although that is not very obvious from a person’s perspective.
When you walk, you are making use of your legs, arms, and abdomen to move forward. It is a coordinated effort of the main limbs and the abdominal muscles
to produce a force that causes movement. For muscles to act, energy is needed. That is the fundamental principle of walking: use energy.
However, many people see walking simply by moving to places that cars and buses cannot reach. Once they can board a bus or get into a car, they will gladly
do so and have a comfortable trip to their destination. When asked if walking is a type of exercise that helps you lose weight, these people will immediately say
‘no’.
Do You Hate Running?
If you hate running or you just can not find the time to run, then walking is your best alternative. Surely walking will not burn as many fats as running, but
when it comes to the mental battle, walking is less tortuous. Otherwise, why do not people run all the time on the streets just to get around?
A good way to start is to reduce the use of transportation. If your destination is only 4 or 5 stops away, you can consider walking instead of taking the bus. Not
only will you save money, but you will also lose fats along the way. A quick walk, a faster walking pace, can lead to a higher metabolism rate, which causes
you to lose more weight. It is up to you to decide the pace of your walk, so find one that is comfortable.
Burn More Calories
Losing weight is simply a matter of burning more calories than you eat. After planning a healthy diet, it’s time to exercise. This means 30 minutes a day of
dedicated aerobic exercise, seven days a week. Things like jogging, swimming or walking. Yes, you can lose weight fast by walking, it is a form of low impact
exercise that you can use to achieve your goal. Just keep in mind some things, and it can be great. Walking to lose weight fast can be done easily. And if you do it
right, it will not hurt too much either!
Pace Yourself
Ideally, an excellent start would be to walk for only thirty minutes a day, seven days a week. It is much better than the three or five-day plan that many people
recommend. But let’s be honest, how many people are going to be able to jump directly and do that? Start with three or five days a week, and leveling up may
be the right thing to do, especially if you have not worked physically for quite some time. However, keep in mind that three to five days a week of only thirty
minutes each time is not enough. Your body needs work every day. That means every day, and if the only way you can exercise, and be tolerable every day for
the rest of your life is by walking, just do it.
More can always be added. Another activity, especially outside of activity, for thirty minutes a day, seven days a week is simple. After you have parked your
vehicle as far as possible from the store or office, then walk. Do not take a walk, but WALK, quickly, and start your heart rate. Go up the stairs and enjoy a
banana instead of eating a cream cheese bagel while you take the elevator. During the fall, choose to rake the leaves instead of using a leaf blower. Exercise is
muscle power. Play tag games, or chase with your children, if you have them. Not only your body will love it, so will your children.
Walk For 30 Minutes
Once you have become accustomed to walking to lose weight thirty minutes a day, make some adjustments by adding intervals. The intervals are simply small
buds of higher activity placed in the normal routine. Start by running, for example, from thirty to forty-five seconds every ten minutes of walking. Slowly
expand this to approximately one minute every five minutes. You could walk for almost four minutes, run for a minute and keep repeating the pattern until you
finish your thirty minutes. Remember, running is not jogging, it’s a sprint, so it’s faster. But, if necessary, you can do it with a jog at the beginning and finally
achieve the intended target.
Walking to lose weight fast and easily is definitely healthy. It’s also a fun way to meet neighbors, see things you miss when you’re driving, and a great way to get around
the neighborhood. If you get bored, ask a friend, relative or spouse to join you. Involve the entire neighborhood and make it a family event.
There are other simple alternatives that you have heard before but should start now. Park your car a few distances away so you can cover the rest of the walking
distance. Do not take elevators or escalators, use stairs. In addition, you can reduce your phone bills while losing weight by walking to the person you want to
talk to instead of calling.
Diets to Lose Weight
Skipping meals will not help you lose weight fast. It is essential that you have three meals a day. What you can do is that instead of having three large meals a day, you can have six small meals a day. Follow a low-calorie diet by including vegetables and fruits in your daily meals. Also, avoid hot drinks such as coffee,
which has a high sugar content with whipped cream and whole milk.
Eat Homemade Meals
When you are on a mission to lose weight fast, do not eat foods that are often high in calories. Prepare your own low-calorie meal at home and take it to work or
wherever you go.
Through regular exercise and some healthy practices, you can successfully lose weight fast and regain shape.By walking every day, you can burn off excess body
fat.
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by iGrapez | Blog
Lose Weight Faster- 11 Tips
Do you want to lose weight faster? If yes, then you are at the right place. It is always better to lose weight in natural ways than that of the conventional methods available on the market. For an effective weight and prevention of weight gain in future, you need to follow a diet and do regular exercises. Besides these, you also have to follow some essential tips to accelerate your weight loss process. Here are some of the scientifically backed and proven methods for losing weight faster:
1. Chew Thoroughly Before Swallowing
One of the most important things that you have to remember while eating is to chew your foods thoroughly. Your brain needs some time to process that you are eating. When you chew your food slowly and thoroughly, your food intake also gets decreased. This is because it can increase your fullness easily and hence you eat smaller portions. So, it your food slowly. According to many studies and researches, it has been noticed that fast eaters are likely to gain more weight than that of slow eaters.
2. Eat Sufficient Amount Of Protein
Proteins are the building blocks of your body. It can help you to increase the lean muscle mass instead of fats. Also, protein has a great impact on your appetite. It can increase the fullness as well as reduce your hunger. Since it contains only a few calories, you can lose weight faster. Make sure that you are opting for a protein-rich breakfast in the morning. Boiled eggs along with some fruits or oats are perfect for a filling breakfast.
3. Cut Off Processed Food & High-Calorie Foods
It is very important to completely cut off high-calorie and processed foods from your diet. These are the unhealthy foods which can increase your hunger and cravings. Thus, you end up eating more and gaining a lot of weight. Keep all the unhealthy foods out of your sight. Cut off burger, cheese, sausages, processed noodles and other unhealthy options from your diet completely. All these high-calorie foods can lead to overweight or obesity.
4. Include Fiber-Rich Foods In Your Diet
One of the most effective ways to lose weight faster is by eating fiber-rich foods. Eating such foods can make you feel fuller for a longer period of time. Foods rich in fiber, especially viscous fiber, can be quite helpful for your weight loss. Thus, it can reduce your food intake by increasing the fullness. Viscous fibers, when it comes into contact with water, form a gel. This gel can slow down you’re the process absorbing nutrient. Thus, your stomach remains full for a longer time. Asparagus, sprouts, flax seeds and oats are an example of viscous fiber.
5. Drink Sufficient Amount Of Water
Drinking plenty of water is very important. Make sure to drink water before you start eating your meals. Water helps you to feel fuller and eat less which can induce weight loss in a good way. According to a study, adults who drink about half a liter of water just half an hour before the meal eat a smaller portion of foods than usual. This is because water can reduce your hunger to a certain extent helping you to lose weight.
6. Eat Smaller Portions
If you are eating two meals a day but in a larger portion, then you are doing it wrong. You need to serve yourself with smaller portions. Large portions make you to eat more and eventually you gain more weight due to that. But if you eat four meals a day in smaller portions full of healthy foods, then you will eat less and intake less calorie. Thus, it will help you to lose weight too.
7. Sleep Well
Often in the busy and hectic schedule, people get careless when it comes to sleep. But sleep is the most important part of your daily activities. If you do not get at least 7 to 8 hours of sleep at night, then it can disrupt your leptin and ghrelin hormones that are responsible for regulating appetite. This may increase your cravings and hunger to a great extent. Thus, you eat more foods.
Thus, you need to get proper sleep at night. Also, stress can have a powerful impact on your weight and appetite. Avoid taking too much stress.
8. Eliminate Sugar Containing Drinks
One of the most important steps to lose weight faster is to eliminate all types of sugary drinks. Undoubtedly soda, soft drinks, and many other conventional mocktails contain an excess amount of sugar. When you are drinking them, you are having a lot of calories. So, it is always better to stay away from such drinks as they can mess up with your health and leave a long-lasting impact.
9. Do Exercises Regularly
No matter how much you feel lazy, never give up on a workout. You have to do exercises daily. It is very important to burn your calories to stay healthy and fit. Also, exercises help you to get rid of excess fats from your body. Hence, you will be able to lose weight too. A regular morning workout of 30 to 45 minutes is considered to be perfect for losing weight. If you get lesser time to exercise, then you must spend at least 10 minutes walking on roads or up and down the stairs. Walking is also a great way to lose weight, especially stairs can do wonders.
10. Eating Water-rich Foods
Experts always suggest having water-rich foods that can reduce your overall intake of calorie. Water-rich foods include tomatoes, cucumbers, and zucchini. Also, salads and soups are rich in water and are also filling in nature. So, having salads with lots of zucchini, tomatoes and roasted chicken or egg can help you to gain good nutrients reducing the calorie intake.
11. Increase Fruits & Veggies In Your Diet
Besides the protein-rich foods like chicken and eggs, it is also important to increase your veggie and fruit intake. Roasted or boiled veggies like carrots, broccoli, and asparagus can be highly beneficial to lose weight faster. You can try out different veggie-friendly dishes like omelets and stir-fries for a change yet healthy. Also, stick to fruits strictly after the breakfast. This will help you to take a small portion of lunch.
![24 Hour Fast for Weight Loss- [Should You Try It?]](https://i0.wp.com/igrapez.com/wp-content/uploads/hsa.jpg?fit=600%2C900&ssl=1)
by iGrapez | Blog
24 Hour Fast for Weight Loss
Many people are starting to see the connection between a 24 hour fast and
weight loss and are experiencing all the benefits of losing weight in a
healthy and natural way. It’s even been said that intermittent fasting
can help you live longer, as it improves insulin resistance which is the
biggest catalyst for many health factors, including weight loss and
muscle building; anti-aging and disease prevention.
What is 24 hour fast for weight loss exactly?
The process involves you developing an eating cycle that follows an “eat, stop, eat” approach. Basically, you’re allowed to eat whatever you like for the first 24
hour period (seriously), followed by a fasting period which is supposed to cover the next 24 hours, never forgetting to get the basics like water. After that, you
This is a more natural way of eating and was probably the way cavemen would eat. Think about it – they would probably eat a huge meal when they caught an
animal one day, followed by a period of “downtime” until they could hunt again the next. In the interim, their natural defenses would prepare them for a period
of starvation, increasing their metabolism to give them the energy to look for food. It’s the body’s way of protecting itself.
How do 24 hour fast for weight loss work?
Unlike crash diets (otherwise known as fad diets), this type of fasting doesn’t require you to go without food for days on end. It just takes advantage of that
window of opportunity that comes roughly 24 hours after your last meal to help burn those calories, not to mention the money you’ll save on groceries or the
various health benefits that go along with it like lower blood pressure and, most important of all, effective weight loss.
Here are the main 24 hour fast for weight loss benefits that stand out the most:
– Detoxification
Detoxing is one of the most important fasting benefits of all. As you fast, undergoes a self-cleaning process, when freed from constant food processing. This allows it to wipe out your body toxins accumulated during heavy lunches or quick fast-food meals. And after that, you feel just great!
– Developing Patience
Most people tend to overlook this enormous fasting benefit. Unfortunately, most of us actually lack this important quality, not only
during diets but mostly in everyday life. You see, patience comes from self-control, and this one is like a muscle: the more you train it, the stronger it gets. So,
along with other fasting benefits, you also become stronger mentally!
These fasting benefits are just the general ones. The truth is, apart from these ones, every person experiences his own benefits from the process of fasting
because every one of us is unique. And definitely, each one of us deserves to be in the shape that he or she wants to be!
Is it safe to 24 hour fast for weight loss?
The biggest two issues people have, or think they have when going on an intermittent fasting program are energy issues and hunger issues. If you decide to
postpone or cancel your breakfast and have experienced in the past those times when you have, you may remember how that lack of food led to low energy levels. They can only imagine how hungry and miserable they’ll be until that first meal of the day. And that may be the case for a while.
But we humans are both stuck in a routine, but if we can break those habits we are also very adaptable. This means that if you can get past those painful times
when our bodies break from past routines until it can adopt a new routine, there is a good chance you will be greatly rewarded. This short period of time will not
cause any harm to a healthy person, but if a person has blood sugar regulation issues, hypoglycemia or diabetic issues they should certainly consult with their
dietician or doctor. But for a healthy person, it actually takes our bodies about 84 hours of fasting before our glucose levels fall to dangerous levels.
How to effectively 24 hour fast for weight loss
Don’t make your fast too long or too short
An ideal fast length for weight-loss and health benefits is between 16 and 24 hours depending on age, experience and exact goals. Any less than this won’t
really give you the results you want (remember you are already fasting for 10-12 hours overnight) and any longer than this is simply unnecessary and can be
harder to adapt to.
Drink a lot of water when fasting
This type of weight loss will, on the other hand, assist you to detoxify your body and let it function more efficiently. In order to help this process, you should
increase your water intake. The best way to do this has a glass/bottle of water with you at all times so that you can sip regularly.
Break your fast with a healthy meal
The first thing you eat after a fat should be a healthy meal. Apart from the obvious benefits of eating healthy food, this also leaves less space for eating junk.
Given that you might only have 8 hours to eat your daily food, filling up on the good stuff first is always a good option.
Time your food around your workouts
It goes without saying that working out should be part of any healthy eating plan. The centerpiece of your training efforts should be weight-training or
bodyweight training. Try to eat most of your food in the period immediately after your workout. In this way, your body will be more likely to use these calories
to rebuild and repair rather than be stocked as fat.
Don’t sweat the details
One of the real benefits of this method of fasting for weight loss is that it is not necessary to count calories or grams of macronutrients. This can be a pain and makes diets difficult to stick to. Follow principles and the details will take care of themselves for 24 hour fast for weight loss.
