Tracking Calories to Lose Weight

This article is one of 15 articles found in our 30-Day Diet Challenge , along with Weekly Weight Loss Meal Plans and Recipe Videos on how to make the meals in the plans.

Losing weight really depends on one thing: reducing the number of calories you eat, use, or absorb. And every way you tackle weight loss addresses one of these areas.

You reduce the calories you eat when you eat a more filling diet, cut out fats, calorie restrict, or fast. This means that fewer calories are entering your body, meaning there are fewer calories to save, meaning that you will burn your body fat to get the calories you need to survive.

You increase the calories you use by exercising more, increasing your metabolism, or sleeping better. This means that more calories are used than are entering, there are fewer calories to save, and eventually you have to burn your body fat to keep your body running.

And you reduce the calories you absorb when you eat high protein or high fiber diets, as these nutrients are not always digestible to us, and when you eat complex foods like dairy, which combine with fat and stop it from being absorbed. This means that even though you are eating enough calories, some calories are being lost in your stool, which can cause you to burn fat to make up for the lack of calories.

All diets operate on one of these principles. Even the diets that say you "Don't even have to count calories!" rely on satiation, unavailable calories, or burning calories through exercise to help keep you slim. Which means that when these diets fail, it is because we are eating more calories than we are burning.

This is why it is so important to understand and track our calories. Because no matter what diet we are following, we need to have a calorie deficit, to burn more calories than enter our bodies, to lose weight.

So for any diet to work, we need to know:
* How many calories we need.
* How many calories we are eating.
* How many calories we are absorbing.
* How many extra calories we can burn.
* How much of a deficit are we creating?

If we do not know these things, we risk our diets failing due to ignorance about what we are doing.

To calculate the calories, you need, there is no better way than to use a simple online BMR calculator. BMR means "basal metabolic rate", aka, the number of calories your metabolism burns on its own. This calculator will work out how many calories you need on a day where you are doing nothing at all, not even getting out of bed.

To that figure, add the calories burned by the activity you did today. Don't estimate, look up how much the different activities burned. You might be surprised by how little it is! Swimming at a good pace for one hour nonstop only burns 500 calories. 10,000 steps only burn 660 calories. You need to consider how many calories you are really burning before making a decision about what you need to eat.

However, it is also important to consider how many calories we are eating and absorbing. This is a crucial distinction, because calories are the minutes of energy caused by burning a certain amount of a food. And fire can burn fiber, for example, but we cannot. Which means that the calories in fiber are useless to humans. So we need to make two calorie intake calculations.

First we need to measure the number of carbs, protein, fat, and alcohol we are eating from all sources. Be honest with yourself, and it is better to overestimate than to underestimate. It can be really shocking how calorific some foods are! Some sauces have a hundred calories or more per tablespoon, and oily treats like chips or shortbreads can have three times as many calories as the simple carb without the fat. When in doubt, check online.

When you have the amounts of carbs, protein, fat, and alcohol you are eating, you need to discount the calories found in:
* fiber
* oils you can't digest and absorb
* any protein above 3g per lb. of body weight

All these nutrients are not used by our bodies, and their calories are meaningless to us.

When you have measured how many calories you need and how many you are eating, you are in a position to evaluate your diet and measure your calories daily. Whatever diet you have chosen, if you are not losing weight, reduce your calories by a hundred a day for a week or increase the number you burn by a hundred a day for a week. If you are still not losing weight, remove another hundred and try again. And so on until you are losing weight.

Tracking Calories, Tracking Calories And Exercise, Tracking Calories And Nutrition, Tracking Calories Burned, Tracking Calories Consumed, Tracking Calories Eaten, Tracking Calories In And Out, Tracking Calories In Food, Tracking Calories Intake, Tracking Calories Tips, Tracking Calories To Lose Weight

5 Weight Loss Diet Mistakes You May Be Making

authorThe struggle is real and everyone who has ever tried weight loss programs and failed knows it that all too well. It seems no matter what you do you simply cannot lose that extra weight. Worse is when you try so hard and it actually backfires and causes you to gain more weight.

You have cut out carbs and fat, and sugar, and whatever else they told you caused weight gain or hindered weight loss. You have juiced and detoxed and everything else they told you would help you lose weight and/or stop the gain.

Still, you keep trying. You eat a ton of fruits, veggies, and whole grains. The healthy foods that everyone says you need to eat to lose weight.

You completely eliminate those ice cream sundaes that you love so much and all of your other unhealthy favorites and replace them with – gag – Brussel sprout smoothies and kale salads without dressing. You buy everything you can in the low fat alternative and take diuretics to eliminate unnecessary water weight that makes you feel like you are not getting anywhere.

You have even gone so far as to exercise – the kind that makes you sweat.

Still, you cannot fit into those cute jeans that you wore last year. In fact, the mom pants you are wearing now seem to be getting a little snug.

What is going on?

The fact is you may be getting in your own way. With all of the information out there about weight management, it is little wonder that the majority of people who try to lose weight actually end up gaining more.

When in doubt, always go to the experts. In this case, that means widely respected and recognized experts in the dietary and nutritional fields. Before you make any major change in how you feed and use your body, consult your doctor.

At the very least, consult those associations that specialize in nutrition.

What is the Best Way to Lose Weight?

According to the Academy of Nutrition and Dietetics (formerly the American Dietary Association or ADA) and the Society for Nutrition Education and Behavior, the ideal way to manage your weight is through careful management of your calorie intake combined with exercise.

The Mifflin-St Jeor Equation is as follows:

For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161

*You can convert your weight and height by just typing them into Google.

The value obtained from this formula tells us the number of calories a person needs to consume each day to maintain their current weight. Assuming of course they have a zero activity level.

Since very few people have zero activity, the value from the previous step should be multiplied by an activity factor that generally falls between 1.2 and 1.95.

Where on that range a person falls depends on their typical level of exercise, the more active the person, the higher the number. This gives a more realistic estimate of for maintaining body weight.

Calories Burned from Common Exercises:

Activity (1 hour) 125 lb person 155 lb person 185 lb person
Golf (using cart) 198 246 294
Walking (3.5 mph) 215 267 319
Kayaking 283 352 420
Softball/Baseball 289 359 428
Swimming (free-style, moderate) 397 492 587
Tennis (general) 397 492 587
Running (9 minute mile) 624 773 923
Bicycling (12-14 mph, moderate) 454 562 671
Football (general) 399 494 588
Basketball (general) 340 422 503
Soccer (general) 397 492 587

*Via http://www.calculator.net/calorie-calculator.html

According to the American Medical Association (AMA), one pound of body weight equates to roughly 3,500 calories. As such, it is recommended that 500 calories be shaved off the estimate of calories necessary for weight maintenance per day.*

The AMA further says that it is inadvisable for a person to lower their daily caloric intake by more than 1,000 calories per day. Losing more than two pounds per week can be unhealthy and can actually backfire by reducing the metabolism. A sustainable safe weight loss per week is 1 to 1 1/2 pounds.

So now, you have a target for your calorie intake and can eat accordingly. However, that is not all there is to losing weight. Some common misconceptions have led to the development of some common mistakes.

To that end, below is a list of common mistakes that you are probably making without even knowing it.

Mistake #1 – Overeating Healthy Foods

It seems like this should not even be possible. If they are healthy foods then how can a person possibly eat too much? As the old adage says, you can never have too much of a good thing, right?

Wrong.

It turns out that some good things are not as good as they may first seem. Certain foods that are otherwise considered healthy need to be limited when you are trying to lose weight.

Foods such as avocados, coconut and other oils, and nuts, for example, are very high in calories.

For instance, one avocado has around 320 calories. While, a Snickers Bar only has 215 calories. Even though the avocado is better for you, the calories can add up fast.

Likewise, nuts are typically recommended when trying to lose weight, but a small amount adds up fast in terms of calories. While they are otherwise very good for your health, they can be deadly for your diet.

Nuts are extremely calorie dense, meaning that only small amounts of them pack a huge amount of calories. For example, only four walnuts are 100 calories. Most people can eat way over triple that amount in one sitting without realizing how many calories they have consumed.

For about the same number of calories as eight walnuts, you could eat a milk chocolate Hershey's Bar. Again, always choose the more nutritious option, but watch out for overeating by watching your portions.

It is important for you to know what you are putting in your body. Pay attention to the calorie content of foods in addition to the nutritional value. Just because it is good for you does not mean that it is good for your diet.

You are eating to fuel your body. You would not overfill the gas tank of your car. Likewise, you should not overfill your body with high calorie, yet nutrient rich, foods.

Knowing the calories contained in each of the major food components can help you keep track of how many calories you are putting into your body from those sources. It can also help you develop a diet based around those components, which you value over others, for whatever reason.

Energy from Common Food Components

Food Components kJ per gram Calorie (kcal) per gram kJ per ounce Calorie (kcal) per ounce
Fat 37 8.8 1,049 249
Proteins 17 4.1 482 116
Carbohydrates 17 4.1 482 116
Fiber 8 1.9 227 54
Ethanol (drinking alcohol) 29 6.9 822 196
Organic acids 13 3.1 369 88
Polyols (sugar alcohols, sweeteners) 10 2.4 283 68

*Via http://www.calculator.net/calorie-calculator.html

Mistake #2 – Low Fat Product Overload

Another mistake that you probably thought was helping you is overloading on low fat products.

Many products touted as low fat are high in sugar to compensate for the reduction in fat. That means that they are still high in calories and will actually contribute to weight gain rather than promoting weight loss as is commonly believed.

A recent UK study found that 10% of diet foods with the low fat label actually contain the same or more calories than the regular stuff, and that 40% had more sugar. When companies remove fat, they have to use more sugar, salt, and additives to make the food better tasting.

There are "fat-free," "low-fat," "light," and "reduced-fat" products available. Here is what those terms mean:

  • "Fat-free" foods must have less than 0.5 gram of fat per serving.
  • "Low-fat" foods must have 3 grams of fat or less per serving.
  • "Reduced-fat" foods must have at least 25% less fat than regular versions of those foods.
  • "Light" foods must have either 1/3 fewer calories or 50% less fat.

In addition, research shows that a "low-fat" nutrition label leads all consumers, especially those who are overweight, to overeat thinking that they will not gain weight because of the lowered fat content.

Moreover, when it comes to losing weight, a little ‘good’ fat can actually help you slim down – as long as it is a monounsaturated or polyunsaturated fat.

According to Lisa Young, Ph.D., author of The Portion Teller Plan, “The good-for-you fats in foods like nuts, avocados, and salmon can help you feel more full, meaning you take in fewer calories throughout the day overall.” Just make sure to watch your portion size; since these foods do contain a healthy amount of fat, they also tend to be calorie-dense.

If you want to lower the fat in your diet – which is commendable – and lose weight at the same time, entirely cut out the processed foods with the bright labels screaming “Low Fat” from the supermarket shelves. It is always best to get your food as close to its natural state as possible but it is especially important if you are looking to drop a few pounds.

Bananas, beans (green snap and red kidney), broccoli, carrots, fish (haddock, Orange Roughy, and white tuna), grapes, and many more foods are both low in fat and low in calories. When you shoot to lower your fat intake during a diet, choose one of the foods in that category.

Mistake #3 – Banning Your Favorite Treats

Every piece of dietary literature and advice tells you that if you want to lose weight you must completely eliminate anything unhealthy or containing sugar, fat, carbs, or what have you from your diet. That is not only wrong; it can backfire and make your diet fail.

How many of us have punished ourselves for putting on a few pounds by going into a state of denying ourselves sweets, fats, and just about every food that makes us happy.

Eliminating your favorite foods only sets you up for failure. When you feel hungry all the time, you are more likely to binge. "I think it's really unrealistic for most people to eat that way for the long-term," says Marjorie Nolan, MS, RD, CDN, CPT, a registered dietitian in New York and national ADA spokesperson.

Trying to keep to a diet that forbids the things that you most enjoy eating will only make you want those things even more. It increases the chance that you will go on a binge of those foods you have been refusing yourself and destroying, not only your diet, but also your confidence. Falling off the wagon like this can leave you feeling like you cannot do it.

Do not believe that bull. You can!

"It's all about small splurges without being overindulgent when it comes to very calorie-dense foods," says Sari Greaves, RD, nutrition director at Step Ahead Weight Loss Center in Bedminster, N.J., and an American Dietetic Association (ADA) spokeswoman. She suggests combining sweets with healthy foods, like drizzling melted chocolate over strawberries, or adding a few chocolate chips into your granola.

Like everything else in life, the key here is moderation. Try a lower calorie version of your blacklisted favorite or eat a ‘junior’ size serving of one of your favorite treats once a week. Make it a celebratory gift to yourself for reaching your dietary goals for the week.

Diets do not have to be torture to work but they do require planning, discipline, and vigilance.

Mistake #4 – Not Eating Enough Fiber

Fiber is a hunger satiating, zero calorie group of nutrients that are great for keeping you feeling full longer. Unfortunately, the modern American diet is highly deficient in fiber.

A study published in the Annals of Internal Medicine indicates that eating 30 grams of fiber each day can help you lose weight. Fiber has no supernatural fat-burning properties; it simply helps you feel full without adding a lot of extra calories to your diet.

Like anything else, it is best to get your natural nutrients from their natural sources. This is even more true of fiber as the supplemental fiber added to most processed foods is not considered to be very healthy. In fact, some may even be harmful to your health.

Some natural sources of fiber include carrots, green leaf lettuce, celery, okra, radishes, asparagus, broccoli, and cabbage, among others.

Do a little searching and find the low calorie, high fiber foods that you enjoy the most. Plan your meals to include these foods and they will help you lose weight.

According to the Institute of Medicine, women require around 25 grams of fiber per day while men need closer to 38 grams. Not eating enough fiber leaves you more vulnerable to bouts of hunger and binging. Luckily, just a few clever switches and shrewd add-ons can help get you there!

Mistake #5 – Not Drinking Enough Water

Water is one of the central building blocks of life. It is essential to keeping your body running at peak levels. It is no wonder then that you are dehydrated your metabolism slows down.

In order to burn the maximum amount of calories – and thus lose weight – you need to drink as much water as you can and stay hydrated. However, drinking water is not the only variable in whether or not you stay properly hydrated.

Dehydration is caused not only by poor water intake but also by losing more water than you take in. Further aggravating factors are high sodium, caffeine, alcohol intake and sweat lost through exercising can cause dehydration as well.

Diabetes, some illness, and sweating – whether from fever or exercise – can also add to dehydration.

Hydrating your body is one of the easiest ways to amplify your fat-burning capacity. Not to say that drinking water alone will produce weight loss; however, even with an ideal diet, if you are dehydrated, your weight loss will be reduced. At a minimum, you should drink at least 64 ounces of water per day - eight 8-ounce glasses.

When your body is dehydrated, it cannot burn fat.

It is important to know what components of your diet are working against you. That way you can limit or – ideally – eliminate those factors and increase your chances of successfully losing weight.

Wrapping It Up

If you want to lose weight, the best bet is always a balanced diet combined with targeted and aerobic-like exercise that gets your heart pumping. As for dieting, the best thing you can do is limit your calorie intake to less than your body needs, thus forcing your body to burn some its fat reserves for energy. Then add some activity to your day.

Take a walk on the treadmill, work out at the gym, or go out and hunt some Pokémon … whatever gets you moving and gets your heart pumping. The more aerobic the exercise, the more calories burned.

“Ultimately, weight loss is about calorie intake. If you take in fewer calories each day, you will slim down,” says Young.

If you are trying to lose weight, do it in a way that is going to last … or the pounds are going to come back. "I think when you're going on a diet, the most important thing is to find a way of eating that suits your lifestyle," Greaves says. "Ask yourself when it comes to any new diet, 'Can I eat this way for the rest of my life?' If the answer is 'no,' that's probably not the diet for you."

However, you look at it, building a diet that you can stick to that limits you calorie intake to a level below that which you need to maintain your current weight is the one true path to weight loss and part of a healthy lifestyle. Others may produce some results but they will likely be short lived and may cause more health problems.

Not losing weight can be as simple making these mistakes over and over until they become a habit - albeit a bad habit, but nevertheless a habit. But if one of your goals this year is to lose weight, then you have to break those old habits that are holding you back and replace them with new more weight loss-oriented habits.

And because it takes around 30 days to break an old habit and replace it with a new habit, our 30-Day Diet Challenge is the perfect way to create new habits that will help you weigh less in a month than you weigh right now.

 

Weight Loss Diet, Weight Loss Diet And Exercise, Weight Loss Diet Easy, Weight Loss Diet Easy Plan, Weight Loss Diet Example, Weight Loss Diet Exercise, Weight Loss Diet One Month, Weight Loss Diet Options, Weight Loss Diet Or Exercise, Weight Loss Diet Plan, Weight Loss Diet Recipes, Weight Loss Diet Routine, Weight Loss Diet Underactive Thyroid, Weight Loss Diet Weekly Plan, Weight Loss Diet With Exercise

Five Reasons to Quit Sugar Now

Sugar is bad for you. Here are Five Reasons to Cut Sugar Now
Sugar is bad for you. Here are Five Reasons to Quit Sugar Now

Over three-quarters of packaged food in grocery stores today comes with copious amounts of added sweeteners, making it easy to overindulge, even if you pass on dessert. Most Americans eat over 82 grams of sugar daily, which is triple the amount recommended by the American Heart Association.

Over the course of a year, that equals 150 pounds of added sugars per person. Feeling gross yet?

Top Five Dangers of Added Sugar

It’s time to resolve to cut your sugar consumption levels down this year. Below are five health risks of overeating sugar and sugar substitutes, and the damage that they wreak on your body.

1. Driving Force Behind Type 2 (and Type 3) Diabetes

The results are in: eating too much sweet stuff raises your risk of developing type 2 diabetes. According to the CDC, an estimated 100 million Americans have the disease, and millions more are at risk. Insulin resistance is the trigger for diabetes, and foods filled with fat and sugar reduce your sensitivity to insulin, meaning your blood sugar levels go unchecked.

Sugary drinks tend to be the most dangerous. When the British Medical Journal conducted an analysis of fruit juice and soda, they found that even eight daily ounces raised diabetes risk by 13 percent. Likewise, research published on PLOS One shows that every extra 150 calories of sugar (the amount in a single can of soda) every day increases diabetes risk by one percent, compared to just 0.1 percent for non-sugar calories.

Now, new evidence from the Journal of Diabetes Science and Technology shows that sugar-filled diets might increase the risk of developing Alzheimer’s disease. In fact, the link between insulin resistance and Alzheimer’s is so strong that some scientists are considering renaming the disease as “type 3 diabetes.”

2. Promotes Addiction and Brain Fog

Eight times more addictive than cocaine. That’s what research from Princeton is reporting about the sinister side of sugar. Your body craves this sweet substance like it’s a drug because, well, it is. And like many other drugs, sugar only hurts your body in the process.

The taste of sugar triggers signals in your brain that light up its reward pathway and create a surge of feel-good hormones. Too much stimulation reduces their effectiveness, meaning you start needing larger amounts of sugar to feel the same way. Likewise, sugar-induced insulin resistance weakens the synaptic connections between brain cells, leading to impaired cognition, higher depression rates, and emotional mood swings that leave you depleted.

3. Develops into Dangerous Belly Fat

Eating refined sugar overloads your liver with fructose, and anything you don’t immediately burn is turned into fat—predominately around your belly. Not only does this leave you looking bloated, but it also leads to lingering health challenges. In fact, reports from Harvard reveals that abdominal fat can raise your risk of high blood pressure, heart disease, strokes, and premature death.

4. Triggers Premature Aging

Wrinkly, saggy skin is hardly the fresh start you want this year. Yet, sugary snacks might make it a reality. A study conducted at Dartmouth Medical School states that overindulging on sugar leads to glycation, a process where excess sugar molecules attach to collagen fibers, causing them to lose flexibility and strength. As a result, your skin loses elasticity and becomes more vulnerable to skin damage and sagging. A high-sugar diet also deactivates your body’s natural antioxidant enzymes, which leaves you more susceptible to sun damage and skin cancers.

5. Zaps the “Good” Bacteria in Your Gut

Your digestive system is a zoo of beneficial bacteria that keep things functioning as they should. Research funded by the American Cancer Society show that sugar alters gut bacteria in ways that affect mental performance and potentially raise toxin levels in your bloodstream. Because most sugars are digested without microbial help, these hungry bugs turn to nibbling on your intestinal lining instead. Permeating this barrier allows food particles into the rest of your body, which can cause inflammation and fungal growth like candida.

Further research from Tel Aviv University also shows that artificial sugar might promote the growth of harmful gut bacteria, which can lead to irritation, allergies and skin conditions, as well as digestive distress.

This Year, Cut Out Sugar for Better Health

The facts don’t lie.

Sugar is terrible for your health, and cutting it out only does your body a favor. So, commit to eat less sugar, and you’ll experience profound benefits in the process.

================================================================

NOTE: This article was originally published on the health blog SweetDefeat by Heather Bauer RD, CD.

================================================================

Tags: Cut Down On Sugar, Cut Out All Sugar In Diet, Cut Out Refined Sugar, Cut Out Sugar, Cut Out Sugar And Carbs, Cut Out Sugar And Carbs To Lose Weight, Cut Out Sugar And Lose Weight, Cut Out Sugar Completely, Cut Out Sugar Effects, Cut Out Sugar In Diet, How To Cut Sugar Out Of Your Diet

Easy Tips To Help Prevent Colds and Flu This Season

virusThe people who are exposed to germs from flu and colds on a daily basis, such as flight attendants, doctors, teachers, etc. probably know quite a few easy tips on how to avoid catching and even preventing the germs spread from a sneezing child in the classroom or a sick passenger on the flight - many will suggest that you get your seasonal flu shot in order to prevent the bug from taking hold of you.

But here are some really good tips from those people who are exposed to colds and flu on a daily basis:

  • Always wash your hands, and quite often too, because, no matter what line of work you are in, you are coming into contact with people who are contagious to you and you will need to wash your hands over and over again. Even when you are out and about, you are touching the elevator buttons, door handles, counters and other areas where you are coming into contact with dangerous germs. It sounds so simple but in fact, soap and water are doctors and nurses around-the-clock companions.
  • Try and use hand sanitizers that are alcohol based because if you are not near any soap and water, the sanitizer can kill off the flu and cold germs. That means not getting too close to people who are sick, like not shaking hands. Just make sure it contains at least 62% alcohol for it to be effective.
  • Keep your space around you clean - in other words, if you are sick, it is better for you to stay at home. Your job is to heal and not to pass on the germs to other people, particularly if you are really sick.
  • Live a healthy lifestyle, as it is important to look after your health. That means getting enough rest and nutrition. Many think these are just old wives tales, but it is really important to get good nutritional food into your system, not to smoke and to keep allergies under control. If you don’t, your upper respiratory tract could become inflamed. This makes you more vulnerable to get a virus.
  • Repair your gut because your gut is the gateway to health and almost 80% of your immune system is situated in the gut. That means it needs to be in peak condition. Take a top quality probiotic to keep up good levels of bacteria to fight off infection.
  • Go slow on alcohol and sugar consumption because when you consume too much, you suppress the immune system, causing leaky gut. Just moderate alcohol consumption can suppress your central nervous system too which is part of your important immune system.
  • Reduce stress because stress suppresses the immune system. Consider things like acupuncture, or yoga, or medication to reduce stress.
  • Take an immune booster which contains proteins and immunoglobulins which will boost your body’s line of defense.
  • Take supplements of glutathione and turmeric because they are antioxidants, important for the right functioning of the immune function. Glutathione is the main antioxidant in the body and is responsible for enhancing the immune system as well as assisting the liver with detoxification. Turmeric improves cardiovascular function and joint health.
  • Optimize on Vitamin D, which is a powerful immune system booster as it fights off infections. Pair your vitamin D supplement with vitamin K to ensure the vitamin D is well absorbed.
  • Drink a bone broth. Maybe you remember your mother or grandmother giving you chicken broth when you were sick and how it made you feel so much better. It’s not just folklore – bone broth does actually benefit your immune system. Studies show that when you eat chicken soup during respiratory infection times, you quell inflammation. It’s so easy to make – you boil turkey or chicken bones and vegetable pieces roughly for around 8 hours. Add some collagen or gelatin to the bone broth to optimize on healthifying your immune system and supporting a healthy gut to protect your body against invasive pathogens.

Keep up these tips in the flu and cold seasons and you will not only prevent flu and colds from invading your body, but will keep your body on the path to achieving optimal health. Getting sick can really stress out your immune system, increasing your risk of a flare-up of autoimmune conditions, chronic illnesses, and thyroid dysfunction. Say no to colds and flu and yes to health!

Treat the Flu Naturally
Is it a cold or the flu? Sometimes it is hard to tell the difference, but in this book we explain the symptoms of each making it easy to tell which one you have. We want to be sure so we know which treatment avenue to take. In my newest release called "Is It A Cold Or The Flu?", I explain the difference between the two and how to treat the flu naturally.

Create a Better You Through Yoga

fitnessYoga is something different to most people. It’s quite diverse, and practitioners have different expectations when they start.

That’s perfectly okay. Whether your goal is greater enlightenment, a more toned and muscular body, or relief from disease, there’s a yoga for you.

The philosophy of yoga has been around for 5,000 years. That’s an undeniable staying power. Yoga is not just an ‘exercise’, it is a philosophy, a way of thinking rather than a religion. In ancient India, the word yoga meant union. It refers to a union of the entire self – mind, body, and spirit.

This union is achieved through physical poses, frequently called asanas, although asana is just one of the many types of yoga. These poses are meant to heighten awareness of mind and body, which makes yoga a natural corollary to meditation.

Today’s researchers are discovering the many benefits of yoga. While it can increase spirituality, it also has the ability to heal many ailments and diseases, especially stress, immune system disorders, and heart problems. It also provides increased flexibility, which can reverse the aging process.

The more vigorous yoga practices are considered cardiovascular exercises. Along with a proper diet, you will be able to lose weight. The gentler types of yoga do not have cardiovascular benefits, so remember to do additional exercises.

Why are people becoming interested in yoga? The most common reason is to improve flexibility and physical health. Besides the physical benefits, yoga also boosts the mental power and paves way to spiritual enlightenment. For most, it’s the spiritual awakening that turns yoga into an important part of their lives.

This is a gradual but wonderful development and opportunity for personal growth. The essence of yoga is always to become a better version of oneself.

If you would like to learn more about yoga, get this book!

Create a Better You Though Yoga
Yoga is something different to most people. It’s quite diverse, and practitioners have different expectations when they start. That’s perfectly okay. Whether your goal is greater enlightenment, a more toned and muscular body, or relief from disease, there’s a yoga for you.

Yoga Asana, Yoga At Home, Yoga Challenge Poses, Yoga Poses, Yoga Routine, Yoga Stretches, Yoga Workout