The Brunette Diaries

Benefits of drinking green tea

Green tea has become a popular drink all around the world because of its immense health benefits. It has been proved that green tea drinkers have a healthier circulation system than most others. It isn’t that difficult to make yourself a cup of green tea, and its benefits will surely make the effort worthwhile.

Anti-aging

Green tea contains an antioxidant that fight against free radicals. This means that it fights against aging and promotes longevity.

Weight loss

Green tea burns fat and boosts your metabolism naturally. It is believed to burn around 70 calories per day which adds ups to four kilograms per year.

Heart disease

It prevents heart disease by lowering the level of cholesterol. It prevents cell death and speeds up the recovery of damaged heart cells.

Cancer

It helps reduce the risk of cancer. The antioxidant in green tea is hundred times more effective than vitamin C and 24 times more effective than vitamin E. This helps in protecting your cells from damage linked to cancerous formations.

Skin

As in the case of anti-aging, the antioxidant in green tea protects the skin from the action of free radicals, which cause damage to the skin. Green tea also helps to fight against skin cancer.

Diabetes

It improves lipid and glucose metabolism. It also prevents sharp increases in blood sugar levels and balances your metabolism rate.

Cholesterol

Green tea helps to lower cholesterol levels. It also helps in improving the ratio of good cholesterol to bad cholesterol by reducing the latter.

There are countless benefits of green tea which make it a must-have in today’s health risk world. Make sure you do what you can to maintain good health and drinking a cup of tea is the least effort you can put in to facilitate proper health.

Food that influences your weight

There are certain kinds of food that have a positive impact on your weight loss goals and some that have a negative. Most of us are looking for that positive impact – in other words – to lose weight. But there are some who are looking to put on some mass and this can be a challenge also. Here are some different categories of food items that have a big impact on your weight loss or weight gain ambitions:

Food that correlates to weight gain includes:

Potato chips

High in starch content, potato chips are a stockroom of fats. Potato chips also contain a great deal of salt for taste. Its deep fried nature traps oil unlike most other food and these characteristics together can cause severe weight fluctuations due to bloating.

Sugar beverages

Sugar based beverages increase the overall intake of sugar in the body. This increase is directly related to calorie levels; and higher calorie levels means higher risk of weight gain – especially when the intake is that of sugar, lots and lots of sugar.

Processed meats

Meats like salami and sausages are high in salt content. They also include unnatural preservatives which give it a longer shelf life. Besides being plain unhealthy, these food items cause steady weight gain.

Food that correlates to weight loss includes:

Vegetables

There is no surprise here, as veggies have been forced down our throats by our parents who have claimed that veggies are supremely healthy. We have been challenging this claim since childhood but as we’ve grown up, we have come to terms with the reality that veggies are the healthiest weight balancing food one can have, even in the long run.

Fruits

Fruits are great in taste and high in not just protein, but vitamins and other minerals also. All in all, fruits are a perfect supplement to add to your diet to facilitate weight loss. Add a wholesome fruit diet to your meal plans and you will never regret it.

We may or may not have our favourite food in this list, but it is imperative to consider that to achieve our weight goals, we have to contemplate an element of sacrifice that is needed. If we can incorporate in or delete these food items from our diet, we will be on our way to achieving our goals!

Diet tips for weight loss

You may find yourself setting weight goals and in the process making unrealistic diet plans that you cannot stick to. There is no point sticking to this diet for a brief period and then going back to normal. What you need is a reasonable diet that can balance out your cravings and include discipline as well. Here are a few tips for long term weight loss:

Stay away from monotonous diets:

Including diet plans which absolutely cut out food that you love indulging in will cause extreme cravings in the long run. If you stick to a monotonous diet for a brief period and give up on it, you may end up eating more of that ‘prohibited’ food.

Gradually decrease portion size

Do not suddenly deprive yourself of food to achieve your weight goals. Your body will not be able to adjust to the sudden change in amount. Gradually decrease it to a level healthy enough to achieve your weight goals.

Plan your meals

As tough as this sounds, once you get into the habit of scheduling your meals it will be easy. A habit is a bit uncomfortable in the beginning, but gets easier later on. Train yourself to incorporate good habits like planning your meals and it will help you in the long run.

Incorporate seasonal indulgences

The season of mangoes is here! Have you planned on indulging? Some may stay away from it because it is heaty. But if you love it, then some of it can do no harm. Just understand that too much of anything is bad for you. This applies to other food as well; like, in the Christmas season!

Incorporate things you do not prefer

Obviously, we all have certain food that we abhor. Slowly incorporating foods like these into tastier foods that we enjoy is the answer. Try adding leafy vegetables to your chicken sandwich. Slowly but surely you will develop a liking to it as food preferences have a lot to do with classical conditioning.

Try your best to be reasonable about your diet. Do not fly too high with your weight loss chase but at the same time do not graze the ground. Keep it simple and stick to it.

Mistakes that slow down your weight loss

Ever wondered why the finish line keeps moving away from you in your race to a fit body? There are times when your fitness goals are so close yet so far. But what could be the problem? Well, we’re here to let you know just that. Here are a few common mistakes that we make which actually slow down our weight loss.

(Also read – Diet tips for weight loss)

Light breakfast

If you are one of those who have your breakfast on the run, well, then you aren’t doing your weight loss goals any favours. Although you may think that you are eating less each morning, a protein deficient breakfast is going to add to your cravings throughout the day.

(Try reading – Eat smart for easy weight loss)

Only cardio

There are some people who swear by cardio alone. Those who live by cardio will work their asses out and take the longest route to their fitness goals. Well, it’s more like following the finish line that keeps moving away without doing anything about it. Here’s the trick. Build lean muscle by incorporating strength training in your fitness regime. This will help you lose weight faster. Easier route, isn’t it?

(You may find this interesting – Kick-start your weight loss plan)

Light weights only

For those of you who do lift weights, lift heavy, or at least as heavy as you can. Research has shown that using heavier weights for fewer reps can burn more calories than using lighter weights for more reps.

Poor pre-workout nutrition

Most people want to keep the calorie intake on a minimal level when they are looking to lose weight. However, you must understand that protein will actually help you to lose weight faster. A good protein meal before a workout will help you boost your metabolism and make you burn more calories than before.

(Also read – Super foods that help you lose weight)

Diet soda

Well, soda is soda, and soda contains sugar. Although the amount of sugar is lesser in diet soda, in no way is it healthy for your body. Diet soda can stack a large amount of calories that maybe hard to burn away.

If you can stay away from these common mistakes that we commit, then your weight loss goals will be an easy target rather than a far-fetched goal.

How to avoid weight gain due to a desk job

So it’s been a crazy-busy couple of weeks. You step on the scale one morning and, yikes! You’ve gained five pounds! How the heck did that happen? Well, research shows that what you weigh isn’t just the result of eating too much and exercising too little; it’s also linked to your feelings, your experiences, even where you live. Any change in your life circumstances can produce changes in eating and exercise, which leads to weight gain. This is more popularly known as ‘emotional eating’. Getting married and having kids are obvious triggers for weight gain, but there are other, more surprising transition points that can also influence your weight. This guide will see you through them all.

Also read: The expert’s guide to office makeup

You recently got promoted

The good news is that you love your new gig. And the bad news is that the big job is calling for a wardrobe in a bigger size! Chalk it up to stress, which prompts our bodies to release the hormones and insulin, which stimulate hunger. Usually in tense situations, we ignore the voice that tells us to eat healthy, and instead turn to high-calorie comfort foods. There’s only one solution: outsmart it. Bring a high-protein, fibre rich, fresh produce lunch, for instance; chicken salad, almonds and a orange, or yogurt and berries. The key is to choose foods that are satisfying.

Also make time for exercise. Yes, we know you’re too swamped, but we mean it. Working out or having an active lifestyle makes you more energized and helps reduce stress. If you don’t have time to hit the gym, go for a 15-minute brisk walk after lunch. Stand up and walk around for five-ten minutes at least once an hour. By moving frequently, you keep your major muscles working, which may ward off the negative effects of being sedentary.

Benefits of push-ups

There are numerous exercises that you can do to help build muscle, but fitness experts and personal trainers agree that push-ups are among the best. This exercise can be performed comfortably in any living space, in the comfort of your own home, a gym or a park. The biggest plus of the push-up exercise is that you can perform it anywhere you like and you do not need gym equipment for it. While you may adopt push-ups as a last resort exercise in the absence of equipment, they are perhaps one of the most effective workouts for strengthening and building muscles in your upper body.

Listed below are a few more benefits of push-ups:

Stretch

The biceps and the back get a good stretch when you do push-ups. Hence, along with building muscles, you are also toning them. This helps keep you limber, and gives a good shape to the muscles you develop.

Cardiovascular health

Push-ups help to circulate blood throughout the body and are great for your heart and overall cardiovascular health. A healthier heart supports a healthier and long lasting life.

Human growth hormone

Push-ups help increase production of human growth hormone (HGH) which helps your muscles grow. If you are having a tough time bulking up, push-ups will certainly help you.

Posture

Push-ups protect you from injury by improving and correcting your posture. However, this is only true if you do them correctly. If you keep your back straight while doing push-ups, your body will keep that posture more often.

Compound exercise

Push-ups work out a number of different muscles in your body. They involve a large number of muscles, some of which we rarely use for other activities. This is one reason why people find it hard to do push-ups.

If you are looking to getting fit and maintaining good health, then push-ups can be a good start for you. Push-ups won’t make you bulk up like most gym exercises that include weights do, so it is a good option you can rely on for overall muscle toning.

How to lose weight without hitting the gym

Losing weight takes a lot of discipline and determination, whether in the gym or outside it. Some of us just don’t have the time for hitting the gym. Or maybe we are just not a gym-person. So how do we get rid of all the excess fat reserved in our body? Follow these steps to achieve your desired weight without sweating it out.

Smaller meals:

Not all of us are conscious enough to count every calorie, so try to make your meal portions smaller. And bunk the second helping altogether. You can take shorter lunch breaks at work so that you don’t over-eat.

Avoid too much sweet:

If you really need to have a dessert after your meals then try to swap the ice-creams and cakes with a piece of dark chocolate. It’s a healthier option to satisfy your sweet tooth without piling up on the calories.

Move your butt:

Having a sedentary lifestyle can make losing weight very difficult. Take regular breaks every 2 hours to walk around the office. Skip the elevator and start taking the stairs whenever possible. Enrol for a fun weekend dance class. The more you move, the faster you lose that weight.

Sleep:

Sleep is more than just a pretty-making mechanism. Your digestive system is also pumping hard to process your food, metabolizing carbohydrates and breaking down fats. Some studies have linked sleep deprivation to weight problems; so the bottom line is – if you don’t want your ‘bottom’ to grow bigger, hit the sack at the earliest.

Have sex:

That’s right; sex is a great way to shed the extra calories. An average sex session burns 150 to 250 calories per half hour – depending on how hot, flexible and athletic your session was. Now don’t be disheartened even if you aren’t extremely acrobatic in love-making, as sex naturally gets your heart rate up, which in turn improves circulation and burns calories and fat.

Laugh while you still have teeth:

Last but not the least – laugh more! Laughing heartily five times a day has the same beneficial effects as ten minutes on a rowing machine. How great is that!

Top 5 Women Instagrammers To Follow For Best Fitness Tips

Social Media is the new bible of today’s generation. Everything is on Social Media. From Photographs to Phones, facts to food, Buying/Selling, Celebrities, etc. In fact, people search “How to lose weight?” on Google before giving up their toxic habits and hitting the gym. Naturally, people turn to social media to look for motivation so that they could lose weight or even go to the gym. For example, people follow who they like or aspire to become like, they may follow actor SRK if they’re aspiring actors, girls tend to follow role models of their liking. And people who are trying to lose weight or be more pro-active, more of a fitness person should follow these lady bosses who are masters of fitness.

1) Ishwari Patil

If you’re interested in learning YOGA the right way then she’s the one to follow. Ishwari Patil, based in Mumbai, is a Women empowerment enthusiastic. She is trying to increase the awareness of benefits of Yoga and Fitness through her Instagram account. You can see her posing at different locations all over Mumbai, she also provides online consultation to the ones in need.

Instagram Account – @_ishwari_

2) Rashmi Agarwal

Rashmi Agarwal is a fitness freak being a mother. She goes by the name #FitMom or #Momwholifts. She is a fitness model and an inspiration to many. No one can guess that she’s a mother by looking at the pictures she posts on her account. From Weight Lifting to Cross fit, there’s nothing this lady can’t do.

Instagram account – @rashmiaagarwal

3) Surbhi Sharma

Surbhi Sharma is a Rhythmic Gymnast who also practices Yoga. Her Instagram feed is filled with her pictures doing all the extreme yoga poses with a smile on her face. She is on her journey to inspire and teach people the true meaning of Yoga.

Instagram Account – @_surbhisharma

4) Jinni Shaikh

Jinni Shaikh is one of the most hardcore lady bosses of all. She is an ESN Athlete who trains in heavy lifting. Her training videos will get you off of your couch and into the gym. A perfect role model and inspiration, she shares her experiences through her posts and her feelings of motivation and dedication through her captions.

Instagram account – @jinni_shaikh

5) Priya Chandra

A certified nutrition and Fitness consultant, Priya Chandra is a Body Transformation Specialist. She provides diet and workout schedule and guidance through her Instagram account online. She majorly posts videos of her working out for her followers for them to see and do it themselves.

Instagram account – @priya_chandra94

Apps that help you lose weight

Losing weight is not everyone’s cup of tea, but it is definitely achievable. With a little motivation and dedication, you can too, reach your goal weight, and that too this year itself. Going to the gym, working out, while following a strict diet isn’t going to cut it. For the constant track of your journey as well as the progress, you need a personal trainer. A trainer that isn’t just present in the gym, but is with you 24/7. Your SMARTPHONE. As many aren’t aware, your smartphone can be of a great help in achieving your weight loss dream. How? All you need to do is just need to download these following apps, which are designed specifically to keep track on your health, on your food intake, calories, workout and many more.

1) My Fitness Pal

When you download this app, it will first take your weight, height and your lifestyle to understand what you eat, and how it can help you to lose weight easily. It cuts down your weight loss goals shorter, for like what you can achieve in a month which is really motivating.

2) Lose It!

This app keeps a proper track on your food and calories, your current weight, and prepares you a plan to focus on weight loss along with tracking your workout regime and your only job is to lose it!

3) Fooducate

Fooducate educates you about every food there is to eat. It helps you understand what harms your body, which food is rich in fibre, protein, calcium and so on. With the help of this app, you know what you eat and this way you can easily substitute the harmful junk you were eating into healthy and wholesome foods.

4) Pact

We are sure you must’ve seen a video of a girl running behind a car where her friend is seated giving her cash for running. How about you get cash for every kilo you lose? That’s what the app Pact does. It’s a weight loss app that uses cash stakes to keep you motivated and help you achieve your goals.

5) Nike Training Club

If you’re not comfortable with personal trainers or their high budgeted bills and expenses, this app is for you. Here you can get professional help from Nike’s experts and tons of workout plans from, guidance from pro athletes and celebrity trainers and much more. The app considers your requirement and plans your regime accordingly.

So, which app are you downloading next?