8 Restorative Yoga Poses for Restful Sleep

8 Restorative Yoga Poses for Restful Sleep

8 Restorative Yoga Poses for Restful Sleep

Insomnia or inability to sleep can be caused due to anxiety, stress, depression, poor sleep routine, and many other factors. We should not take insomnia lightly as prolonged sleep deprivation can cause serious health problems like heart disease, heart attack, heart failure, high blood pressure, stroke, diabetes and many other major and minor problems in our life. One of the best ways to improve sleep quality is restorative yoga.

Restorative Yoga Poses help in improving blood flow, relaxation of muscle by passive stretching along with meditation. This type of yoga helps to calm our nervous system by slowing the mind and body – all which can aid in restful sleep. In restorative yoga, props like pillows, walls or blocks are often used to support our body so that we can rest, feel as relaxed as possible and hold the poses effectively and longer. Restorative yoga poses can be done on a mat, on the bed or on the floor. Each of these poses needs to be held for 3-5 minutes.

Before moving on to the 8 restorative yoga poses, we need to keep in mind that we must create an environment that promotes restful sleep. Turn off all electronic gadgets and turn down the lights 90 minutes before bedtime. A quiet environment in the bedroom is the first step. Now let’s move on to the 8 restorative yoga poses for restful sleep.

1. Uttanasana or Standing Forward Bend Pose

How it is done:

Start with a normal standing position. Bend forward at the hips and move your torso down. Bend until your fingers can touch the ground. Now bring your hands behind the heels. Inhale and lift the front torso slightly, then exhale and release it into the forward bend. Keep doing this and hold the pose for 3-5 minutes.

Why it is useful for restful sleep:

Gravity is an important factor in this yoga pose. Gravity helps us in stretching the spine, back, and hamstrings. Uttanasana or Standing Forward Bend Pose helps us to calm the nervous system, especially the forward bend pose helps in relieving anxiety and stress by relaxing the spine, which ultimately helps in promoting sleep.

2. Balasana – Child’s Pose or Child’s Resting Pose


How it is done:

Balasana is a resting pose which is performed with a full gravitational pull. The name of this yoga pose Balasana is derived from the Sanskrit words Bala meaning child and asana meaning pose. Balasana is performed by sitting up comfortably on your heels. Then move your torso forward and bring your head in a resting position on a mat or on the floor in front of you. Now lower your chest in a way that you can stretch your arms in front of you and your shoulders should feel relaxed. Focus on deep Inhalation and exhalation while holding this pose for 3-5 minutes.

Why is it useful for restful sleep:

This yoga pose helps in promoting relaxation and calmness by relieving tension in the neck, back, shoulders, and hips.

3. Marjaryasana – Cat/Cow Poses


How it is done:

Start on your hands and knees and position them like a tabletop. Your knees should be kept directly under your hips. Make sure your hips, your wrists, and shoulders are in a line in such a way that they make perpendicular to the floor. Your eyes should be looking at the floor. Begin with the Cow Pose – Inhale and drop your belly towards your mat or your floor.

Lift your head and chest and look up at the ceiling. Do not try to pinch your back, stretch it as you drop your belly towards the mat. Then draw your belly to your spine, round your back towards the ceiling Like a cat stretching its back, round the upper back and center your head back to the neutral position with your eyes looking at the floor. Inhale as you do the Cow Pose again and repeat this for 3-5 minutes.

Why is it useful for restful sleep:

Marjaryasana or Cat/Cow Poses relieves the spine and belly organs, providing mental relaxation required for restful sleep.

4. Viparita Karani — Legs Up the Wall Pose

How it is done:

Make sure that your stomach is empty before trying this asana. You need a wall as a guide for this pose. Begin in a seated position five to six inches away from the wall. With your shoulders and head in a resting position on a mat or on the floor, lift your legs up onto the wall. Lift your legs until your legs make perpendicular to the hips. Make sure to keep your chest long. Allow your feet to scoot against the wall. Keep your legs firm, but they should be relaxed. As you feel gravitational pull onto your legs towards the floor, inhale and exhale deeply. Hold this pose for 3-5 minutes.

Why is it useful for restful sleep:

It helps in improving blood circulation in the body and it also relieves tensions, stress, headaches, and anxiety. This restorative pose calms the mind before bed. When done for 10 minutes, this pose helps in easing tired feet.

5. Upavistha Konasana — Seated Wide-Angle Forward Fold Pose

How it is done:

Start with Dandasana or in a Staff Pose, with your legs in front of you and make sure that your spine is straight. Now spread your legs as wide as possible while using your hands as support to your torso. Ensure that your thighs are on the floor and your knees pointing up towards the ceiling. Now move your hands forward in a way that they are in front of you and between the legs. Keep your spine long and your forearms will support the body. Staying relaxed, continue to stretch as far as possible.

Why is it useful for restful sleep:

This forward folding restorative yoga pose helps in relieving anxiety by the stretching of the hips, lower back, hamstrings, and groin, thus promoting restful sleep.

6. Eka Pada Rajakapotasana — One-Legged King Pigeon Pose

How it is done:

Start with Adho Mukha Svanasana or Downward-Facing Dog Pose. Raise your right leg up in a way that it extends away from you, then bring it forward and slide your knee towards the back of your right wrist. Now, gently slide your left leg behind you. Your left thigh should be flat on the floor.

Make sure that your right leg is at a comfortable angle, the knee should be on the inside of your right wrist. While relaxing, slowly fold forward with your arms reaching forward and your palms should be against the mat. Hold this pose for 3-5 minutes before alternating sides and repeat.

Why is it useful for restful sleep:

Pigeon Pose also plays an important role in relieving stress in the hips and lower back, it helps in relaxing and calming the mind, thus helping in improved sleep quality.

7. Uttana Shishosana – Extended Puppy Pose

How it is done:

Start on all fours. Your wrists should be square, under your shoulders and your knees underneath your hips. Exhale and make sure that your sit bones are halfway back and toward your heels. Your elbows should not touch the ground. Now, drop your forehead to the floor, letting your neck to relax. You will feel a long stretch in your spine and upper shoulders.

Why is it useful for restful sleep:

Extended Puppy Pose also relieves tension in the neck, shoulders, upper back, and back. This restorative yoga helps in lengthening the spine, releasing tension in the shoulders, and calming the mind before bed. Ultimately, it helps in achieving deep and restful sleep.

8. Savasana — Corpse Pose


How it is done:

Savasana is done by lying on your back with your legs straight. Your arm should be out at your sides while your palms facing upward. In this restorative pose, you should try to release tension from every part of our body, starting from your toes up to the head. Breathe naturally as you normally do. Hold this pose for 3-5 minutes.

Why is it useful for restful sleep:

This restorative, as well as, meditative yoga pose, helps in lowering blood pressure and heart rate. It relaxes your legs, arms, face, and chest and it also plays an important role in the alignment of the spine. It is used mainly to conclude a restorative yoga session. So, like all other yoga poses, Savasana is also important for better sleep quality.


Over the years, all the 8 restorative yoga poses accompanied by short breathing exercises or meditation show signs of relieving tension, anxiety, and stress. It relaxes our mind and body and calms our nervous system which ultimately helps us in achieving deep and restful sleep.

11 Simple Morning Habits for Ultimate Weight-Loss Success

11 Simple Morning Habits for Ultimate Weight-Loss Success

Most people consider losing weight as a big task for them.

However, this isn’t the case.

Losing a few pounds doesn’t mean you strain a lot.

It doesn’t mean you change all your diet or your daily workload.

The morning routine is the basement for your weight loss.

The following 11 Simple morning habits for ultimate weight-loss success will positively eliminate your weight loss worries and will lead you to a healthier life.

1. Practice eating high protein breakfast


Breakfast is an important meal to consider every day.

Whatever you consume in the mornings is set as a base for your day.

A morning meal will set your satisfactory level until lunch time or it will decide whether you will run to the vendor prior to your mid-morning snack.

High-protein breakfast aids in crave-cutting and weight loss.

Studies show that in most women, high-protein breakfast reduces cravings which occur after meals as compared to the normal breakfast.

It is continuous to suggest that, high protein breakfast reduces fat gain, hunger, and daily intake when compared to normal protein breakfast.

2. Weigh yourself every morning

Determining your weight each morning before breaking your daily activities effectively increases your motives and also improves your self-control.

Those who weigh themselves frequently in the morning have high chances of losing around 13 pounds more as compared to those who often weigh themselves less.

Studies continue to prove that adults who daily weigh themselves in the morning have a high potential of losing an average of 4.4 kg (9.7 pounds) in a two years period.

Those who weigh themselves once in every month gains 2.1 kg (4.6 pounds).

Frequent morning weighing improves restraint as compared to those who stopped weighing which is affected by increased calorie intake.

This also decreases self-discipline.

Try to weigh yourself every morning after your bath and prior to any meal intake.

This also helps in determining your weight fluctuations and taking the best measure.

3. Drink water


Consuming two glasses of water every morning increases weight loss.

Water increases your calories burnt and energy expenditure.

Taking fluids aids in high metabolic rates and a study shows that over-weighed women have higher chances of losing around an extra 4.4 pounds of weight per year when they take a lot of water in morning hours.

Drinking water reduces food intake and appetite in most individuals.

Older adults, on the other hand, reduce the number of calories intake during breakfast — this frequent drinking of water assists in weight loss.

Morning water intake makes you stay hydrated hence a great booster for weight loss under minimal effort.

4. Get Some Sun

You can practice opening curtains early in the morning to allow sunlight to enter your room.

You should also spend  a few minutes outside the room to access the sunlight each morning.

These kick-start your weight loss on a high note.

Exposure to moderate light or ultraviolet radiation aids in suppressing weight gain after a high-fat morning intake.

Morning sunlight exposure is a rich source of vitamin D.

This vitamin gain plays an important role in weight loss and reduces weight gain.

As per the study, overweight individuals who take vitamin D supplements every morning reduces a lot of weight yearly as compared to those with insufficient vitamin D in their blood.

Older women have high chances of weight loss under Vitamin D gain.

The time took under sunlight exposure mainly depends mostly on the place of your location and your skin type.

But being exposed to sunlight for 10 to 15 minutes is essential for your weight loss.

5. Involve yourself to some physical exercise


Frequent morning exercises boost weight loss.

Increased aerobic exercise in overweight women also assists in weight loss.

Study compared individuals who engage in morning physical activities to those who engage in the activity in afternoon hours and concluded that morning individuals lost a lot more weight.

Morning exercise helps to keep a steady blood sugar level in the body.

Low blood sugar may result in negative results in your body such as excessive hunger.

Individuals with diabetes control their blood sugar level through morning exercise.

6. Practice Mindfulness

Mindfulness practice involves focusing on present moments which brings awareness towards your feelings and thoughts.

Mindfulness practice assists in the enhancement of weight loss and healthy eating habits promotion.

Study shows that mindfulness practice reduces obesity and increases weight loss.

Mindfulness practice can be achieved through spending some few minutes in a space full of calmness and having a sensational connection.

7. Longer Sleep


Getting into your bed earlier and waking up a bit late helps to increase your weight loss.

Depressed sleep may lead to increased appetite.

This result in increased cravings and hunger especially for high-calorie and high-carb foods.

Sleep restriction increases calorie intake as per the study.

Apart from eating well, an established healthy sleep schedule plays an important role in weight loss.

8. Pack Your Lunch

Set aside time in the morning to prepare your lunchtime meals.

Rather than purchasing your lunch meals in cafes, morning meal preparation in our homes is better for our health.

As per the study, home-prepared meals are healthier.

It is of a high-quality diet and also reduces the risk of increased body fat.

Study shows that those who eat home prepared food frequently per week have high chances of reducing their body weight.

Hence, it is more advisable if you are working and you can’t find the time for preparing your lunchtime meals is to prepare them early in the morning.

9. Commute to Your Work Place

Daily driving to your workplace isn’t that healthy.

Though it seems to be a comfortable life but expensive to your health.

Study shows that walking, cycling or taking a public mean of transportation plays a bigger role in weight loss hence reducing the risk of weight gain.

Studies continue to prove that those people who commute by car gain more weight as compared to non-car commuters.

It also proves that individuals who cycle, walk or take public means of transport or any other active mean of transport have low body mass index as compared to those under private transport means. 

10. Track Your morning Intake

Have your morning food diary close to you for tracking your eating habits.

This keeps you accountable and assists in boosting your weight loss.

Study shows that those individuals who track or monitor their diets lost a lot more weight than those who did not.

It also shows that women who track their diets improve their long-term weight loss management.

Try to use various Apps to track your diet or even just take a paper and a pen to write what you consume in order to be well informed on your daily diet.

11. Avoid reading most news in the morning

Some breaking news in morning hours has a serious effect on our health.

They may cause stress and long-term stress has an impact on your health.

Long-term stress triggers the hormones that are in charge of calories saving.

This long-term effect cannot even be treated by eating less.

The only effective treatment is avoiding daily stress.


A few morning changes increase your weight loss.

Morning health behaviors make you start your day on the right foot and a successful day end.

A healthy lifestyle is determined with your daily practice and your diets.

Why Cold Weather Running Is the Best (Even When It Seems Like the Worst)

Why Cold Weather Running Is the Best (Even When It Seems Like the Worst)

Why Cold Weather Running Is the Best (Even When It Seems Like the Worst)

As the nights start to draw in and the temperatures plummet, it is hard to look forward to going out for our daily run. It seems so much easier just to put it off and curl up on the sofa in our warm living room with a good book and a cup of hot cocoa.

The only problem is that by doing this you are going to miss out on the multitude of health benefits that you get from running in cold weather. So, sit up, put away that cocoa and learn why you should be braving the elements to keep running through the winter.

Benefits of Cold Weather Running

The hardest part of cold weather running is starting. When you first leave the house, the cold is biting. Standing there in your training gear with a chill breeze cutting through you, making it easy to just turn around and return to the house, however, the key is resisting this temptation.

Once they get started, and their body begins to warm up, many runners say that they actually enjoy cold weather running and prefer it to running when it is hot.

According to research conducted at the University of Aberdeen, when you run in cold weather, your heart does not need to pump blood to the skin for cooling in the way it does in hot weather, so you are able to run with the same intensity but at a lower heart rate. This helps to reduce tiredness and means that you have more left in the tank for a final burst towards the end of the run. For this reason, cold weather running is a perfect opportunity to work on your stamina and endurance.

Advantages of cold weather running

Another distinct advantage of running in cold weather is that when you run in low temperatures, your body burns more calories. It doesn’t just do this while you are running but while you are cooling down too. Your body will try to keep you warm and to do this, it increases your metabolic rate to burn more fat.

The increase in your basal metabolic rate is maintained even after you have finished running as your body attempts to return to a normal temperature. This makes cold weather running a fantastic way to burn off the extra calories that are picked up over the festive period.

It helps build strength


If you are looking to build strength then winter running is the perfect way to do that. When you run in the winter you are often running in slippery conditions where your footing is not always certain. This is especially true when you are running in ice or snow. To compensate for this, your body starts using muscles that it doesn’t normally use in an attempt to help you maintain balance.

Think about how much your body tenses when you walk on snow. Muscles in your legs, back, shoulders and arms all tense up. That tensing that you can feel is thousands of muscles all contracting and working to keep you balanced. So when you run, these muscles are constantly tensing and relaxing in what really amounts to a strength session for muscles you don’t normally work on. 

One of the most rewarding benefits of cold weather running is the mental strength that it builds. By pushing yourself to go out each day to run and face the freezing weather, you realize that it is often beneficial and indeed enjoyable to do things that your body and mind may not initially want to. This can also lead to increased confidence and motivation in other parts of your life too. 

So as you can see there are a lot of great reasons why you should run in cold weather, however, it is important to remember that you need to make sure you are prepared and equipped to reap the benefits,

What You Should Remember

One of the most important things that you need to do before you start cold weather running is getting prepared. It is important that you are able to stay warm and safe when running in cold conditions. You need to dress in layers. This lets you take off unnecessary clothes as you begin to warm up. You can then put them in your backpack and keep running.

Winter running gives you an opportunity to splash out on top end running gear if you really want to, but you don’t have to, it is just a case of dressing appropriately. For example, gloves and an insulated hat are a definite must, as is a good quality windproof jacket. You should also make sure you have good running shoes with grips designed for winter use and winter running socks. 

When you run in low temperatures you need to drink a lot more water. Your body will use up water much faster as when you sweat, the water doesn’t stay on the skin but immediately evaporates causing your body to produce more sweat. Make sure you take enough water with you and drink it regularly while you are running. Also, take lots of fluids before and after your run to make sure that you don’t dehydrate. 

Safety first

The most important thing when running in cold weather is that you stay safe. Try to find some clear paths or roads to run on. The next time it snows, have a look to see what paths and roads are cleared first. You will often find that these include colleges, schools, office parks and other places with private maintenance employees.

Be careful when running near roads as it is just as slippery for cars as it is for you. Try to stay off the roads where you can, but where you can’t, make sure that you run against the traffic, so you can see what’s coming towards you. 

If you are running in windy weather, you should run into the wind on the way out and with it behind you on the way back. This will help you to stay warmer. It is also important to protect your face from the chill wind. A good pro-tip is to invest in some Vaseline to put on exposed parts of your face. It is waterproof and will help to keep your face from freezing up. 


So, don’t think about hibernating like a bear this winter and get out there and enjoy some rewarding cold weather running. It has some amazing benefits for your mind as well as your body, and as long as you prepare and remember some basic points, you will find that it is much more enjoyable than it seems before you set out.

11 Things No One Warns You About When Losing Weight

11 Things No One Warns You About When Losing Weight

Many tips and techniques for losing weight are all over the internet, magazines, and books today.

However, most of them discuss the how’s and why’s.

Only a few talks about the adverse and the side effects they bring.

So before you get shocked with what you have done, consider these 11 things no one warns you about when losing weight. 

1. You will feel weak at the beginning of the weight loss process

Imagine your body going through changes.

When your normal intake of food is reduced to 50%, you will literally feel weak during the initial process.

This is because your body is adjusting to your new calorie intake.

Most especially if you are a carbo eater and you decided to cut down on it, your body will automatically crave for more in the initial stage.

You can avoid this by using the technique used in medicine called tapering.

Tapering is the art of gradual reduction of medicine intake so as not to cause withdrawal symptoms.

When dieting, gradually taper the amount of food intake so as not to shock your body with the sudden change.

2. You will face temptations to eat more during the first phase of your weight loss plan


Don’t be surprised when you often feel the urge to eat more.

During the first phase, that is a normal side effect.

Whatever method of weight loss you are using, whether exercising in the gym or dieting, you have to remember that your body is adjusting.

Normally, your cells will demand more energy that they are used to.

This explains the reason for feeling hungry easily.

But instead of increasing the amount of food intake or eating in between meals, try to drink water to satisfy your craving.

If you crave again, then drink again.

3. The first 21 days are the most difficult

They say that it takes 21 days to make a habit.

During these days though, you need to exercise self-control as to maintain a course of action that could ripen into a habit.

This could also be adopted in establishing a new diet plan or exercise regimen.

You may encounter difficulties from resisting the temptation to eat your favorite food and lessen your food consumption or suffer joint pains brought by changing exercise regimen as determined by your gym instructor.

During these days, you also experience the body weakness and emotional changes brought about by the process.

The comforting thing is passing these days would make the following days easier.

4. Losing weight is not an extraordinary challenge once you established your routine

The good news is that you will feel less difficulty once you established dieting or exercising patterns and adopted them as part of your lifestyle.

In this case, losing weight won’t be a super challenging task anymore.

As a lifestyle, it becomes a normal thing to do already.

However, before you reach this stage, you have to pay the price by overcoming the 21-day challenge of developing a good habit.

Once established, all you have to do is maintain your patterns and exert lesser efforts than before until you reach your goal. 

5. Gym exercises without toning can make you have baggy, loose skin

This comes as a shock to those who are not well informed about the effects of using the gym to shed off excess fats.

As a gym instructor puts it, any exercises aimed at shedding off excess fat need to be complemented with toning exercises; failure to which you will only end up with loose and baggy skin.

Just imagine, if fats are shed off, what will happen to the spaces filled by those fats before?

Normally, the skin will shrink.

This problem is commonly seen in the arms, abdomen, and legs.

So if you are unwilling to have those baggy loose skin, accompany your shedding off exercises with toning ones.

6. Rapid lose weight schemes result in the development of gallstones

Everything done rapidly has some unexpected effects that could be discovered after a period of time.

This is true with losing weight.

A co-worker once lost weight for just a month or two.

Then she vomited a lot and exhibited other symptoms like shoulder pain and severe abdominal pain that is triggered by ingesting oil and heavily seasoned food.

When she had her condition checked, the doctor said that she had formed gallstones brought about by rapid weight loss.

So there, do things in moderation so that you will not create another problem in the process of solving one. 

7. Maintaining your resolution to lose weight could be challenging


It is easy to start implementing a diet plan or exercise plan to lose weight.

What is difficult is how to maintain your passion and enthusiasm from beginning to end.

Normally, the process starts with your high hopes and a positive attitude.

However, as the process continues, you will encounter difficulties that could make you cheat on your plan or break your oath of losing weight.

This is why many abort their plans and sadly, gain more weight than before they started.

Overcome this challenge by starting your weight loss plan together with a team.

8. You will feel more stressed and agitated

Believe it or not, losing weight can be emotionally taxing.

From the negative commentators to the discouragers, you face your own emotional battles.

Depression could be one.

Frustration could be another, but the worst are stress and agitation.

I have encountered dieting people who are easily agitated by simple things.

The thing is, these feelings occurred almost every day as an aftermath of the process.

If this happens, it is important for you to surround yourself with people who understand what you are going through that no matter what you say or do, they readily forgive you.

9. Losing weight requires emotional support

There are times when you think that your regimen is not working at all, that whatever you are doing is not producing any progress towards your desired outcome.

With all the sacrifices in not eating the food you love and tolerating the pain brought about by endless exercise, you will reach the point when you feel exhausted.

At this point, you need cheerers who believe in what you are working and fighting for.

It helps when your supporters will eat what you eat and do what you do just to encourage you. 

10. Losing weight has after effects

What weight losers often overlook is the effect of losing weight.

Most of the time, they focus on losing but forget to prepare for the effects of the process that they have gone through.

Some of these effects are the necessity to make an adjustment due to some sleeping pattern changes, food preference changes and body response to temperature.

As fats are known to be a natural insulator, losing them could make one feel colder than ever.

Therefore, it pays to reassess yourself while losing weight so that you could adjust gradually.

11. The effect of losing weight is costly

Losing weight means a change in wardrobe.

It could also mean a change in shoe size, readjustment of ring size and change of fashion style.

All these entail money.

If you have not prepared for this change and saved some amount for it, you might be surprised at what you are going to spend on and how much you are going to pay for.

So before you start your diet plan or exercise regimen, consider this factor and start saving if you have no money to buy for new sets of dress or pairs of shoes. 


If you want your weight loss plan to be successful in all aspect, prepare in advance for the possible problems that could occur during the process.

As Benjamin Franklin puts it, “By failing to prepare, you are preparing to fail.”

10 Ways to Stay Motivated to Lose Weight

10 Ways to Stay Motivated to Lose Weight

Most people would like to reduce their body weight.

This is because too much weight can be detrimental to your health.

In most cases, persons who normally gain weight are unaware.

There are many things that can make you gain weight.

First and foremost, your diet can contribute a lot to weight gain.

If you are fond of taking junk foods, you might gain more weight over time.

Taking foods high in carbohydrates can make you gain more weight.

Failure to do exercises can make you gain weight over time.

You should, therefore, reduce this weight so that you can become healthy and fit.

The process of losing weight is not easy.

You should note that many people normally give up along the way.

Some normally feel like they are overworking especially when they are doing exercises.

Some get exhausted fast after starting their exercises and this can discourage you from losing weight.

However, this should not be the case.

You should remain motivated in order to achieve your weight loss goals.

The following are 10 ways to stay motivated to lose weight:

1. Know the reasons why you want to reduce your body weight.


First and foremost, you must have a goal that you want to achieve.

You might, for example, have health issues that can become complicated over time.

For instance, you might be suffering from diabetes.

In this case, it is important that you reduce your body weight so that you can mitigate this problem.

You might want to look like your younger self again and you might also want to look good for a certain event that’s coming up.

In this case, it is advisable that you reduce your weight so that you can look more attractive and fit.

Knowing your goals can motivate you to lose weight.

2. Set achievable weight loss goals.

Before you start reducing your body weight you should set achievable
weight goals so that you can work towards them.

You should actually set goals that you can achieve within a certain period of time.

This can motivate you to work towards achieving them.

Unrealistic goals will only frustrate you.

You should set goals that you can easily achieve and you should also have the right intentions so that you can stay motivated to lose your weight.

This actually helps to keep you on the right track.

3. Choose a plan that fits your lifestyle.

We are all different in a number of ways.

You should, therefore, choose a weight loss plan that fits your lifestyle.

You might be thinking of taking a diet that completely eliminates certain foods, however, this might seem to be a good idea but it can also be detrimental to your health.

Consider creating a plan that suits your needs.

You can choose to reduce the portions of food that you take on a daily basis while reducing the intake of fried foods before completely eliminating it from your diet.

4. Do not compare yourself to others.

We are all different.

Some people normally have more stamina than others.

You might notice that your friends are doing yoga exercises for many hours without getting tired.

But if you are just starting out, you should not compare yourself to them.

This can frustrate you and even cause you to give up.

You might accidentally strain your muscle and get muscle pains, you might even get more tired and frustrated.

That is why it is important that you go at your own pace.

You can start with a few minutes and increase this as time goes by.

You should concentrate on what you are doing so that you can achieve your set goals.

5. Record your weight loss progress.

It is important that you monitor your progress so that you can remain motivated.

In this case, you can record your weight from time to time.

This can help you know when you are losing weight and when you have gained weight.

In addition, this will help you know the amount of weight that you have lost within a certain period of time.

6. Appreciate and celebrate your success.


You will note that reducing your weight is not an easy undertaking.

You need to appreciate yourself once you have attained a certain goal.

In this case, you can buy a present for yourself or even your favorite shirt or a pair of trousers.

You can also go to the cinema and watch your favorite movie.

Giving yourself credit can motivate you to continue with your weight loss program.

This has actually worked well for many people out there.

7. Get social support.

You need to have friends who are going to motivate you to lose your weight.

In this case, you can make friends with people who have the same goals as you.

You can share your weight loss success stories with them and thereby get some motivation.

You might be surprised to note that your friends also found it difficult to lose their weight at first but still managed to continue with their weight loss goals.

These friends will motivate you to lose weight from time to time.

8. Ensure that you are committed

If you want to achieve any goal in life, you have to ensure that you are committed.

This also applies if you want to lose weight.

You should ensure that you are committed to your weight loss program.

You should stick to your goals and work towards them.

This can make you have some serious motivation to achieve your set weight loss goals.

9. Remain positive.

You should always be hopeful that you will achieve your set weight loss goals.

You will note that there might be friends who are going to discourage you from losing your weight.

You should avoid such people.

You should socialize with friends who are optimistic about their weight loss goals.

This can make you remain motivated to work towards your weight goals.

10. Look for a role model

It is important that you look for a role model whom you can copy.

This can motivate you to work towards your weight loss goals.

In this case, you can choose a role model who has achieved their weight goals in the recent past.


Consider these ideas today and you will be motivated to work towards your weight goals.

These ideas have helped many people in the past.

Consider them and you will not be disappointed.

Is Greek Yogurt Really More Nutritious Than Regular Yogurt

Is Greek Yogurt Really More Nutritious Than Regular Yogurt

Is Greek Yogurt Really More Nutritious Than Regular Yogurt

If you have ever wondered whether yogurt from Greece is truly healthier than other brands, then you’ve come to the right place. The differences go far beyond the fact that the Greek variety is merely thicker than plain yogurt – although many of its properties are a direct result (or progenitor) of this thickness.

Why Is Greek Yogurt Really More Nutritious Than Regular Yogurt?

More tang and taste

Another advantage that the Greek variety of yogurt possesses over regular yogurt is the fact that the tang and taste go well as substitutes for many dressings and toppings. The latter are usually full of fat and calories while adding little to no nutritional value; replacing cream cheese with Fage or plain Oikos would go a long way in reducing that waistline.

Even without changing your diet much – or at all, if it is already within acceptable levels, adding a serving of Greek yogurt to it promotes weight reduction to the tune of a few pounds every handful of years – without exercise! And since exercise should be a way of life for anyone, the benefits could be even more significant.

More toppings

Other toppings that can be easily replaced by Greek yogurt are sour cream, mayonnaise, margarine (you really shouldn’t eat much margarine anyway!) and anything else you would normally put in salads and dressings to liven the taste. The texture works brilliantly, and the taste isn’t strongly affected – but the health factor certainly is and for the better.

More protein 


It can be difficult to fortify your meals with protein – especially if you are a woman or a vegetarian. If you aren’t terribly active, then your protein requirements aren’t especially high; but unless you’re eating six ounces of meat every day or drinking 5 glasses of milk, you aren’t hitting your protein target for the day. A cup of Fage Greek gives you fully half of that requirement, which is another reason why fitness nuts and dietitians love the stuff. Additionally, the sodium content of Greek yogurt is a lot less than normal yogurt – by half, in fact.

Easily digestible 

Some numbers on Greek yogurt are truly impressive and point to the fact that many people either realize the benefits or have been swayed by the commercial engine. The dollar amount approached two billion dollars in yogurt sales recently, which represents a 50 percent increase over previous years. The straining process that gets rid of much of the lactose has opened the doors to many people who couldn’t eat yogurt before, allowing them to digest the Greek delicacy.

These days, you’ll find the Greek yogurt label in everything from turkey basting recipes to hummus food and as a replacement for sauces. Unfortunately, you’ll also find companies capitalizing on the public’s sudden penchant by offering “Greek-style” yogurt, which has none of the benefits of real Greek but merely has additives to thicken it and make it look like the real thing.

The key is the protein content – it should be double the amount because of the extra milk needed in the manufacturing process. This makes Greek yogurt necessarily more expensive, so the higher price point can’t really be avoided. All-in-all, Greek yogurt in the legitimate form is readily available at your local supermarket, and it’s worth taking a look at for health purposes.


Greek yogurt is one of the most versatile toppings-replacer out there, as well as being possibly the healthiest. It’s actually better to have it on food than to have no toppings at all, because of the fat-fighting enzymes and protein. Greek yogurt nutrition is the way to go. Ogun is a strong proponent of the kind of healthy living that Fage Greek yogurt encourages.

Milk is fermented using cultures

You might be wondering how yogurt is made in the first place. Milk is fermented using cultures – which are just probiotic bacteria (basically, they’re good for you; much like the billions that live in your stomach already). This is how all yogurt starts out.

When it comes to Greek yogurt, an extra step is added to the process: the runny milk whey is removed to create a thicker mix that has more in common with cheese than yogurt. And here we come to why Greek yogurt has more than double the protein and often double the cost of traditional yogurt – about four times as much milk is used to make a single cup. There you have it.

Less sugar and carbs


Another great benefit of Greek yogurt is that there are less sugar and carbs. This is due to the cloth strainer; it removes this stuff and produces a product chock-full of protein but lacking in fattening elements. The live bacterial cultures are preserved, too, which helps digestion and even helps fight off colds when made a part of your regular diet.

Protects you against diseases

In addition, the calcium and naturally-reduced calories of most yogurts as a property of the food, itself, the Greek version also actively protects you against diseases like the common cold. The straining process takes away much of the lactose – which means that lactose-intolerant people (all but the most severe cases, of course) can safely indulge without discomfort.

The sugar that’s removed leads to lower carbs for the day, which is something that most Americans struggle with anyway. In sum, then, Greek yogurts like Fage and Oikos ratchet up the protein, while reducing the sugars and calories significantly.

The nutritional benefits are great, but the truth is that Greek yogurt puts quite a bit of a load on the environment. It takes a lot to make it, as you can see from the extra milk, for example. So perhaps it’s a cost-benefit analysis between health and environment because regular yogurt really just isn’t that good for you because of the added sugar.

For those desiring a bit more than “plainly plain,” as the famous Fage yogurt commercials tout, there are multiple varieties of most brands of Greek yogurt on the market – and best of all, this strawberry, peach, and other fruit concoctions don’t count towards your daily value of sugar because there’s no added sugar in them – they’re all-natural. Greek may very well be the way to go.