Fast Ways To Flatten Your Belly: What are the quickest and simplest methods to eliminate the muffin top and get rid of the gut? Believe it or not, the true path to a stronger midsection has little to do with the number of exercises you perform. These are the Fast Ways To Flatten Your Belly:

Fast Ways To Flatten Your Belly

1. Fuel Up

Foods rich in protein help you build muscle, while soluble fiber (found in oats, beans, fruits, and veggies) shrinks belly fat.

Wake Forest researchers discovered that for every 10-gram increase in soluble fibre that individuals consumed daily (approximately two small apples, a serving of oatmeal, a half cup of pinto beans and a half cup of peas — use these as snacks throughout the day), their abdominal obesity decreased by nearly 4 percent!

2. Flaxseed

Constipation can be prevented by incorporating powdered flaxseed into your diet (blend a teaspoon or two into cereal or yoghurt). (It is difficult to have flat abs if your drains are backed up.)

3. Cardio

In a Duke University study of 196 sedentary, overweight adults, aerobic exercise significantly reduced visceral abdominal fat and metabolised visceral abdominal fat as well.

Jessica Matthews, an exercise physiologist for the American Council on Exercise, recommends interval training to maximise benefit with minimal time commitment. Start with a 1:2 ratio (30 seconds of jogging followed by one minute of vigorous walking) and strive for 150 minutes per week.

Also read: Home exercises offer numerous advantages

4. Stand Up Straight

When you stand erect with your stomach and buttocks pulled in, your front automatically appears flatter. These two actions facilitate your success. Perform each exercise two to three times per week, working up to three sets of 12 repetitions.

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Foods That Provide Energy: The food you consume can help you remain healthy and energised throughout the day if you plan it properly. The key is to maintain balanced blood sugar levels and to consume meals consisting of low glycemic index carbohydrates, protein, and small quantities of healthy lipids. A well-balanced meal can keep you energised for up to four hours, so another pro tip is to consume every four hours or so in order to maintain a constant flow of energy. The worst foods to consume for sustained energy are high-sugar foods because they cause a rapid rise in blood sugar, which stimulates the release of too much insulin and a subsequent drop in blood sugar levels, also known as a sugar crash.

Foods That Provide Energy, All food provide energy, whole foods provide more sustainable energy that will keep the body going longer.

Steady energy feels great. To optimize your daily energy level, try adding some of these foods into your meal plan. Defining here some foods that provides energy.

• Oatmeal. The complex carbs in oatmeal mean it’s a slow-burning source of energy. Oats also boost serotonin production which can help us manage stress and enhance learning and memory function. Caveat: sugar-packed packets of flavored instant oats are worth avoiding. Make your own instead and load them up with berries, bananas and a drizzle of maple or honey for a healthy treat of a breakfast.
• Bananas. One of the best foods for energy, whether frozen and blended into a smoothie, sliced onto oatmeal or eaten on the go. They’re full of complex carbohydrates, vitamin B6, potassium and even a little protein.
• Yogurt. The carbs in yogurt are mainly in the form of simple sugars, such as lactose and galactose. When broken down, these sugars can provide ready-to-use energy. Greek yogurt is an especially good choice. Top with fresh berries and a drizzle of local honey or maple syrup.
• Sesame seeds. Toasted sesame seeds add a little crunch and flavor to salads, soups, stir fries and more. They’re chock full of magnesium, which helps convert sugar into energy, plus they’ve got a blood-sugar-stabilizing dose of healthy fat and fiber.
• Cinnamon. Cinnamon works to keep blood sugar levels stable, therefore it also helps to stabilize your energy levels. One teaspoon of cinnamon contains as many antioxidants as half a cup of blueberries, one of the most antioxidant-rich foods. Shake a little into your yogurt or add a dash to your coffee.
• Water. Dehydration is a certain cause of low energy and even brain fog. Feel a slump? A nice tall glass of cool water might just do the trick.
• Beans. Whether you opt for pinto, Great Northern, red, black or Anasazi beans, or any of the hundreds of other varieties, they share a similar nutrient profile. They digest slowly, which stabilizes blood sugar. They also contain antioxidants, fiber, protein and carbs. Beans are great sources of folic acid, iron and magnesium, which help produce energy and deliver it to our cells.

Also read: 5 tips for healthy skin

• Lentils are tasty little legumes, rich in carbs and fiber. Just one cup of cooked lentils contains about 15 grams of fiber and 36 grams of carbs. Lentils are energy powerhouses, upping your energy levels by replenishing your stores of iron, folate, zinc and manganese. These nutrients help break nutrients down and help with cellular energy production.
• Hummus. Chickpeas in hummus are a good source of complex carbs and fiber, which your body can use for steady energy. The tahini (sesame seed paste) and olive oil in hummus contain healthy fats and slow the absorption of carbs, which helps us avoid blood sugar spikes.
• Dates are high in natural sugars, so if you need a quick burst of energy mid-day, instead of going for a second cup of coffee go for a handful of dates. Or, if you don’t like plain dates, whip up some energy balls or oatmeal bars packed with dates and cinnamon to fight the mid-day slump. Dates contain vitamins and minerals like iron, manganese, copper, potassium and magnesium, in addition to fiber and antioxidants.
• Brown rice is a very nutritious, satisfying food. It’s less processed than white rice which allows it to hang onto more nutritional value in the form of vitamins, fiber and minerals. Just a half-cup of brown rice packs two grams of fiber and lots of your recommended daily intake of manganese, a mineral needed for enzymes to break down carbs and proteins, turning them into energy. It’s also low on the glycemic index, meaning it could help regulate blood sugar levels and promote steady energy levels throughout the day.
• Avocados. They’re a superfood! Avocados are rich in ‘good’ fats, fiber and B vitamins. Around 85% of the fat in avocados is from monounsaturated and polyunsaturated fatty acids, which promote healthy blood-fat levels and boost the absorption of nutrients. About 80% of the carb content in avocados is made up of fiber, which means delicious, sustained energy.
• Sardines & fatty fish. According to an article from Harvard School of Public Health, fish and other seafood are the major sources of healthful long-chain omega-3 fats and are also rich in other nutrients such as vitamin D and selenium. Fatty fish is high in protein and low in saturated fat. There is also strong evidence that eating fish or taking fish oil is good for your heart and blood vessels. In addition to boosting your energy, eating fish once or twice a week may also reduce the risk of stroke, depression, Alzheimer’s disease and other chronic conditions.
• Eggs are satisfying and packed with protein, which means steady and sustained energy. They also contain leucine, an amino acid known to stimulate energy production in several ways. It helps cells take in more blood sugar, stimulates energy production in the cells and ups the breakdown of fat to produce energy. Eggs are also rich in B vitamins, which help enzymes perform their roles in the process of turning food into energy.
• Shrimp. These versatile little critters are low in calories and offer nice helpings of vitamin B12 and omega-3 fat, a known mood and energy booster.
• Cashews are low in sugar and rich in fiber, heart-healthy fats, and plant protein. They’re a solid source of copper, magnesium and manganese which are key ingredients for energy production, healthy bones brain health and immunity.
• Sweet potatoes are a great source of iron, magnesium and vitamin C, a nutrient needed for energy production. Add to that a healthy dose of fiber (complex carbs) and these nutritional powerhouses are also rocket boosters for your energy level.

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According to Rajadhiraja yoga, what are the specific benefits of yoga Asans? In this article, I will discuss the deeper value of yoga asanas, founded on a novel yet ancient science revived by the yoga master Anandamurti in the 1980s through his teachings of bio-psychology and yoga psychology. Lets discuss on The Hidden Benefits of Yoga Asanas.

The Hidden Benefits of Yoga Asanas

Let’s first take a look at the more obvious benefits:

Yoga asanas tone the muscles, develop flexibility and improve posture and spinal alignment. Asanas, or yoga postures, fundamentally act as a lubricating routine to the joints, muscles, ligaments and other parts of the body, increasing circulation and flexibility. Yoga postures initially focus on improving body flexibility (your body is as young as it is flexible). They focus on the health of the spine, its strength and flexibility. The spinal column houses the all-important nervous system – the telegraphic system of the body. By maintaining the spine’s flexibility and strength through exercise, circulation is increased and the nerves are ensured their supply of nutrients and oxygen.

Even though these are important aspects of asana practice they are only superficial ones. This is where most schools of yoga stop in their exploration of yoga asanas. There is much more depth to the asanas than meets the eye.

The peculiar effect of the asanas on our inner organs and glands

Health is a state wherein all organs function perfectly under the intelligent control of the mind. Yoga is the only exercise system known today that massages the internal organs and endocrine glands, thus balancing the secretion of hormones, which are responsible for our emotional states. Yoga asanas prevent the expression of negative emotional states like anxiety, depression, a sense of hopelessness and defeatism, replacing them with enthusiasm, joy, a positive outlook and peace. Take the thyroid gland for example. The over-secretion of the thyroid and parathyroid glands causes insomnia, emaciation and irritability; under-secretion on the other hand results in the opposite: lethargy (abnormal need for sleep), obesity and sluggishness. In order to balance the hormonal secretion of the glands a combination of yoga asanas are prescribed. This is a science in itself.

What is the ‘Full Yogic Breath’?

In order to understand the profound effect of the asanas further, we must also understand the importance of proper breathing, as the two work hand in hand synergistically. Yoga uses deep abdominal, diaphragmatic breathing, also called the “full yogic breath”. Deep, slow and regulated breathing provides a steady intake of oxygen that has the ability to neutralize the build-up of lactic acid in muscle fibres that is most common in forceful movements that lead to sheer muscular development.

Please note the movement of the chest in the anatomical image above: notice the specific movement of the diaphragm, chest and the belly. While inhaling, when using the diaphragm correctly, it will cause the expansion of the belly and the chest. On the other hand during exhalation when the diaphragm relaxes, the belly contracts and the chests relaxes and contracts.

Irregular Breathing = Restless Mind

Yogic breathing exercises are called pranayama, which means control of prana or vital energy.

Prana is the subtle vital energy that keeps us alive. The grossest manifestation of prana in the human body is the motion of the lungs. This motion of the lungs acts like the flywheel that sets the other forces of the body in motion. The subtlest expression of prana is thought. Thus breath and thought are connected. Rapid breathing prevents clear thinking, whereas slow and deep breathing allows for deep and clear thinking. When we concentrate and consciously regulate the breathing we are able to store a greater amount of prana. People with a great amount of prana radiate vitality and strength. Asanas also calm the flow of prana, vital energy, which is essential for deep meditation. A restless and agitated mind – a sign of the prana moving randomly through the body – will not allow one to access deeper meditative states. Hence it is important to regulate the prana through the practice of asanas and the prescribed breathing that accompanies the practice.

Also read: The Spiritual Side of Yoga

Purification of Nadis and Activation of Spiritual Energy

Precision in the practice of asanas is key to the achievement of the highest possible benefit and purification of the nadis (subtle nerve channels) in preparation for the state of Samadhi (total absorption in cosmic ideation), the 8^th and highest limb of Ashtanga Yoga.

There are specific asanas which are designed to assist with the rise of the kundalini (the spiritual energy lying dormant in the lowest or root chakra) up through the spinal cord. These asanas work on purifiying the nadis, clearing the pathways of the susumna, ida and piungala nadis and unblocking the chakras (psycho-energetic centres).

Asanas are powerful in that they work on the entire physic-psycho-spiritual system by assisting in creating an extremely subtle body and mind, the basis of spiritual elevation.

How to make the connection between movement and breath along with a very specific system of breathing during the execution of asanas and a certain way of holding the postures that benefit not just the outer physical body but also the inner organs, glands, chakras and subtle body, is what we teach aspiring teachers on our yoga teacher training courses.

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The summer season calls for a switch in lifestyle! From clothing to diet, it is best to get your bodies ready to withstand the summer heat. But when it comes to strengthening our bodies to stay healthy in the hot temperature, diet plays a vital role. What can be better than eating fruits to boost immunity and maintain good health? Pineapple is one such fruit. It has a sweet-tart flavour and is quite nutritious.

Health Benefits of pineapple

Pineapple is abundant in a variety of essential nutrients, antioxidants, and other health-promoting substances, such as enzymes that can reduce inflammation and illness. Potassium, calcium, manganese, folate, phosphorus, zinc, vitamin A, and vitamin K are abundant. It is believed to be advantageous to the epidermis because it contains a significant amount of vitamin C. Due to these characteristics, pineapple has been linked to numerous health benefits, including enhanced digestion, immunity, and recovery after surgery, among others. Here are defining 7 major health benefits of pineapple.

7 Major Health Benefits of Pineapple

1. Weight loss

Pineapple is a fantastic summer fruit for those on a weight loss regimen. It is an ideal fruit for weight loss due to its high fiber content and low calorie and carbohydrate content. It aids in hydration, appetite control, and preventing excessive eating. Additionally, it contains bromelain, a proteolytic enzyme that improves protein assimilation and utilization, thereby reducing body mass and abdominal fat gain.

2. Reduces cancer risk

As a source of vitamin C, a potent antioxidant, and a significant amount of fiber, pineapple can inhibit the production of free radicals. They contribute to the emergence of cancer.

3. Boosts immunity

Manganese and vitamin C are both abundant in pineapples. While manganese is an antioxidant that supports metabolic function and growth, vitamin C is required for immune system health, nutritional absorption, and development and growth. Your immune system is strengthened by these vital vitamins and minerals as well as their anti-inflammatory properties.

4. Helps in digestion

Bromelain is an enzyme found in pineapples that assists in digestion and protein digestion. Due to their high fiber and water content, pineapples promote digestive health and regularity and prevent constipation.

5. Heart health

Pineapple’s high fiber, potassium, and vitamin C content are beneficial for heart health. These nutrients can help in maintaining the cholesterol level and blood pressure, which are the major reasons behind heart problems. It is also associated with a decreased risk of stroke and kidney stone formation.

Also read: Health Benefits of Pineapple

6. Glowing skin

Due to the variety of nutrients it contains, pineapple provides numerous benefits for the epidermis. It can be used to treat acne, sunburn, and dermatitis. Additionally, it will maintain your complexion hydrated and clear.

7. Aid in diabetes

High-fiber diets are associated with reduced blood glucose levels, as well as better blood sugar, cholesterol, and insulin levels.

Pineapple can be enjoyed by adding it to a fruit salad, making a juice or smoothie, pineapple panna, raita, or even rasam. Enjoy it!

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Also read: Shop Anti-Aging Skin Treatment

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