Everyday Habits That Are Causing You to Gain Weight

5 Everyday Habits That Are Causing You to Gain Weight

You haven’t eaten fast food and candy for a long time, you exercise regularly, and you try hard to lose weight...but those extra pounds seem to just hang on. In fact, most people just don’t realize that their usual morning rituals can prevent them from getting the body of their dreams.

The team has collected 5 morning habits that you should give up right now.

1. You sleep too much

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With too little sleep, your body is more likely to produce the stress-response hormone cortisol which increases your appetite. However, oversleeping might not be much better for you either. According to a recent study conducted by PLOS One journal, sleeping more than 10 hours a night can lead to a higher body mass index. It’s no wonder that doctors recommend getting 7 to 9 hours of sleep every day.

2. You get ready in the dark

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Open the blinds or curtains immediately after waking up. One study in the journal PLOS One found that blue light waves from the early morning sun boost your metabolism and help your body wake up. Even 20 to 30 minutes of daylight is enough to affect your body mass index.

3. You don’t make your bed

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It may sound strange, but it’s true. A study by the US National Sleep Foundation revealed that people who reported making their beds also reported better sleep overall. After all, healthy sleep is the optimal way toward a healthy weight.

4. You forget to weigh yourself

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Researchers from Cornell University proved that daily weighing is a successful technique that encourages weight loss. The best time to step on the scale is first thing in the morning before eating or drinking anything. Since you lose water weight overnight, you’ll get the most accurate number.

5. You eat too little for breakfast

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Researchers from Tel Aviv University insist that you should pamper yourself with a delicious meal in the mornings. In fact, a balanced breakfast that contains 600 calories of lean protein, carbohydrates, and some dessert will make it easier for you to follow your daily diet plan.

Preview illustration credit: Marat Nugumanov for BrightSide.me 
Based on materials from womenshealthmag.com

Effective Exercises to Get Rid of Folds on Your Back and Sides

7 Effective Exercises to Get Rid of Folds on Your Back and Sides

We often forget about our back simply because we cannot see it. We don’t notice how we slouch, depriving the muscles of physical activity. As a result, they become slack and annoying folds appear.

collected for you some simple but effective exercises. Performing them regularly at home for 2-3 weeks can tone up your back muscles.

Forward bends

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Stand straight with feet shoulder-width apart.Lean forward without bending your knees.Try to get to the floor with your hands.Reach the floor.

Side bends

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Stand straight with feet shoulder-width apart.Raise one hand up, and put the palm on the back of your head.Take a dumbbell in your other hand, and lower it down.Make short bends toward your arm with the dumbbell.

Push-ups

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Get into a high plank position.Shift your center of gravity to your arms.Lower your body, bending your arms at the elbows.Return to the initial position.

Bow pose

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Lie on your stomach.Pull your arms forward.Bend your back, lifting your head, arms, and legs up at the same time.Grab your ankles.Inhale deeply. Stay in this position for a few seconds.With an exhalation, relax the muscles, and return to the initial position.

Superman

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Lie on your stomach, stretching your arms and legs.Raise both legs and arms at the same time, bending your back.Stay in this position for a few seconds.Return to the initial position.

Upper back lifts on stability ball

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Lie down on the ball on your belly.Fix your legs shoulder-width on the floor.Place your hands on the back of your head.Raise and lower your shoulders and upper back while keeping your neck straight.

Bridge

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This exercise is extremely effective for the back, but it may be dangerous to do it without preparation. Start trying to perform the bridge only a couple of weeks after regular workouts with the previous exercises.

Lie on your back with your legs bent at the knees. Press your palms to the floor above your head.Start gently lifting your hips and then your shoulders up, bending your back.Hold at the highest point for a few seconds.Try to return to the initial position by gently lowering your back to the floor.

Preview photo credit DEPOSITPHOTOS 
Based on materials from sheknows, womenshealthmag, dailyburn, bodybuilding

The Best Exercise to Effectively Burn Fat and Improve Posture

The Best Exercise to Effectively Burn Fat and Improve Posture

The best way to prepare for beach season in no time is to choose one effective exercise and stick to it.

We at Bright Side would like to tell you about the "reverse plank" exercise that’s not yet as popular as the regular plank but is easily as useful.

How to do it:

Sit on the floor, and stretch your legs in front of you. Put your hands on the floor palms down, and spread your fingers for maximum support.Bend forward by 45° to the floor. Put your hands behind your buttocks so that your arms make a straight line from your shoulders down.Hold your weight with your hands and heels while pushing your buttocks up.Lift your torso, legs, and buttocks until they form a straight line, just like with the regular plank.Strain your abdominal muscles, and pull your stomach in while your torso is moving up.Hold this position for 15-60 seconds.Slowly lower yourself on the floor.

Effects:

Fit buttocks and calves. Compared to the regular plank, the reverse one loads your gluteus and calves much more.Improved metabolism. While you’re in the plank, calories will burn even faster than they would from dynamic exercise. It’s been noted that most people practicing this plank have no problems with metabolism.Perfect spine. The reverse plank guarantees improvement of posture as you use the muscles that help keep your back straight. It’s particularly important for office workers.Relief from pain and cramps in the back. By doing the reverse plank at least 3-4 times a week, you’ll rid yourself of backaches and cramps. Both reverse and regular planks effectively work the responsible muscles.Flat abs and more. It’s important not to lower your pelvis or throw back your head, and your back should be straight. The reverse plank strengthens your arms, abs, and legs and also stretches your shoulder muscles.

Based on materials from coachmag.co.uk

Ways to Get Perfect Abs With Just a Chair

5 Ways to Get Perfect Abs With Just a Chair

To build the perfect beach body, you don’t need to waste money on expensive fitness centers, special diets, or weight loss creams. All you need is a chair and 10 minutes of exercise a day.

We at Bright Side suggest you try these five simple exercises to get rid of belly fat quickly.

Twists

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Stand behind a chair, and place your hands on its back.Take a few steps back, slightly bending your knees until your chest is parallel to the floor.Slowly turn to the left, lifting your left hand over your ear.Repeat 20 times, alternating sides.

Floor Twists

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Lie on your back, move closer to the chair, and put your feet on it.Put your hands behind your head.Using your ab muscles, raise your shoulder blades off the floor, and touch your right knee with your left elbow.Repeat 20 times, alternating sides.

Leg Raises

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Sit at the edge of the chair, bend your knees, and place your palms behind you.Move your buttocks slightly forward so they don’t touch the chair.Raise the straight left leg, keeping it parallel to the floor.Repeat 20 times, alternating legs.

Plank

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Lean on the edge of the chair, straighten your body in a line, and take the position of the plank.Keep your back straight.Hold the plank for 30 seconds.Try increasing the time by 10 seconds every day.

Squats

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Upright straight arms at the edge of a chair.Bend your knees at 90 degrees, and place your feet slightly wider than shoulder-width apart.Bend your elbows, and lower down. Then raise back completely straightening your arms.Repeat 20 times.

Preview photo credit Depositphotos

BENEFITS OF YOGA MUDRAS

The great benefits of Yoga Mudras for health and longevity have long been known. Let’s have a look at top 5 yoga mudras types, methods and benefits.

Gyan Mudra or Jnana Mudra - Yoga Mudra for Mind

What is Gyan Mudra?

Gyan Mudra is one of the most commonly and widely practiced mudras. Gyan mudra corresponds to the word wisdom which is “Gyan” in Sanskrit. It is popularly used in yogic poses such as Pranayama and is believed to help attain spiritual enlightenment.

How to do Gyan Mudra

Gyan Mudra works great in Padmasana. But if you find padmasana a bit difficult, you can do this yoga mudra in sukhasana too. 

Sit down with your back straightKeep your neck straight but not tenseKeep your hands extended resting on your folded kneesTouch the tip of your index finger with the tip of your thumbEnsure to touch with a gentle press and not forced pressureKeep your eyes closed calmly and keep your focus on breathing

Benefits of Gyan Mudra

It helps relax the bodyIt helps relieve stressImproves focus and concentrationStimulates brain and strengthens nervous systemWorks great for spiritual enlightenment

Duration of Gyan Mudra

You can practice Gyan Mudra daily for 30 minutes. The preferred time is early morning, where an accompanied chanting of “OM” can do wonders. 

Surya Mudra - Yoga Mudra for Weight loss

What is Surya Mudra?

Surya Mudra is also known as Prithvi-shamak Mudra. This is because it reduces the earth element in the body and thus Surya Mudra is one of the best mudras for weight loss. 

How to do Surya Mudra

The ring finger represents the earth element and the thumb is the fire element. Thus, to form Surya Mudra, you need to - 

Fold your ring finger and press it with your thumb. You can sit in Sukhasana or Padmasana for this. Ensure your palms are laying on your knees and are facing the sky.You may also do this mudra while standing or even walking. But for best results, sit comfortably with your back straight and do it.

Surya Mudra and Weight Loss

Practicing Surya Mudra leads to the reduction of earth element in your body and thus lowers the density. Also, this mudra raises the fire element in the body which leads to an improvement in digestive system too. This helps in cholesterol reduction and thus helps in weight loss. 

Other Benefits of Surya Mudra

Helps improve appetiteHelps improve visionThe increase in fire element helps take care of cold hands and feetIt is useful to overcome the Kapha Dosha in body by increasing the pita element.Energizes your inner-self and motivates you out of lethargy.

Duration of Surya Mudra

You can practice Surya Mudra every day for 30 minutes. The best time is early morning.

Surya Mudra Precautions 

People who are looking to gain weight and body density should do it in moderation only when required. People with ignited Pitta element should also do Surya Mudra with caution as this mudra is Pitta Karak and Kapha Nashak.

Prana Mudra - Yoga Mudra for Life Energy

What is Prana Mudra?

This is one of the most beneficial yoga mudras as it has innumerable benefits for health and wellness. As the name suggests, Prana Mudra is the source of vital life force and energy. This yoga mudra increases the earth element and the water element in the body. It reduces the fire element in the body. Thus, Prana Mudra is a Kapha Karak and pitta Nashak Mudra. 

How to do Prana Mudra

The Prana Mudra can be formed by joining the tips of your ring finger and little finger with the tip of your thumb. 

Benefits of Prana Mudra

Prana Mudra works wonders when it comes to the list of benefits. Prana Mudra is beneficial in:

FatigueStress and mental tensionSleeplessnessHigh blood pressureGeneral debilityLow immunityAcidity and ulcersVision related health issuesRheumatoid ArthritisJoint painInflammatory disordersVarious other health issues or disorders that may occur due to deficiency of water and earth elements.  

Duration of Prana Mudra

You can practice Prana Mudra every day for 30 to 45 minutes. Morning time is considered best for this mudra. In the beginning, if you are not able to do it continuously for 30 to 45 minutes, you may do it for 10 to 12 minutes, 3 times a day or 15 minutes 2 times a day. Then, gradually you can increase the time of practice.

Prana Mudra Precautions

If Kapha is in excess in your body then you should practice this mudra in moderation.

Vayu Mudra - Yoga Mudra for Pain Relief

What is Vayu Mudra?

Also known as Vayu shaamak mudra, Vayu mudra helps in regulating the air element in the body. You can extract amazing health benefits with the balance of air element in your body.

How to do Vayu Mudra

Fold your index finger to your palmPress your thumb across the index fingerPress the folded thumb gently on the bent index fingerKeep the other three fingers straight but not tight

Benefits of Vayu Mudra

This mudra helps in balancing the air element of the bodyIt works wonders for health issues related to or arising from joint pains like arthritis, gout, sciatica, and rheumatism etc.Vayu mudra practiced in Vajrasana or the diamond pose helps in digestion after a heavy meal and makes you feel relaxed

Duration of Vayu Mudra

You can practice this mudra for 10 to 12 minutes every day for getting relief from body pain. If your disease is chronic, you may increase the duration but it is safer to consult a yoga expert.

Vayu Mudra Precautions

Do not practice Vayu Mudra more than required and discontinue it once you get relief from pain or related health issue or when you see that your chronic disease symptoms have disappeared. 

Varun Mudra - Yoga Mudra for Beauty

What is Varun Mudra?

Also known as Jal Vardhak Mudra, Varun Mudra helps increase the water element in the body. It is a very simple mudra and has excellent health benefits.

How to Do Varun Mudra

Place the tip of your little finger on the tip of your thumbKeep the other three fingers straight but relaxedThe pressure applied should be little and not exerted

Benefits of Varun Mudra

Water plays a major role in the health and wellness of a body. And thus, Vayu Mudra is very beneficial if the water element in your body is low. 

Thus, practicing of Vayu Mudra is beneficial in - 

Dehydration Muscle crampsDryness of skin and lack of moistureDryness in eyes, throat or mouthLow urinationTongue related health issues or disordersIndigestion and constipationVarious other health issues or disorders that may occur due to excess of Vata dosha in the body

Duration of Varun Mudra

Preferably during the early morning hours, Varun Mudra can be practiced for 20 to 30 minutes.

Varun Mudra Precautions

People with high Kapha or Pitta should practice Varun Mudra in moderation.
 
Always remember that Yoga Mudras, though great for healing, must be practiced in the manner and for the duration they are meant to be. In case of any confusions, especially in the case of chronic diseases, it is best to consult a yoga expert and then perform the required yoga mudra under supervision.

rules of healthy eating you should forget about completely

11 rules of healthy eating you should forget about completely

Those who care about their bodies often try substituting harmful foods with healthy ones. But in a number of cases, the replacement doesn’t lead us anywhere close to healthy eating.

Bright Side has compiled a list of rules that you would do better to ignore if you want to eat ’clean’ food.

A carton of apple juice is a healthy substitute for a Coke

Apple juice seems so innocent that we easily believe it to be healthier than ’harmful’ Coke. In fact, apple juice contains a few more calories than Coke.

If you really care about your diet, drink clear water and discard both packaged juices and soft drinks.

Fresh vegetables are healthier than cooked ones

It turns out that some boiled veggies are better than fresh ones. For example, boiled carrots contain more carotenoids, while stewed or steamed tomatoes have more lycopene, which is good for your health.

This doesn’t mean you should only eat cooked vegetables, but don’t be in a hurry to discard them.

You can eat sushi while on any diet

Even those who keep tabs on their carbs consumption somehow prefer to order sushi at restaurants, considering it a healthy alternative to other dishes. In fact, a serving of salmon rolls contains more carbs than a burger, although the latter is more calorific.

If you want to lose weight, you should opt for something less harmful to your figure.

Soy sauce is a healthy substitute for salt

Nutritionists advise against choosing soy sauce instead of salt — otherwise, just one visit to a Chinese restaurant may result in the consumption of several daily doses of salt without you even noticing.

It’s better to add a little salt to your food regularly than to believe that such a substitute is healthy.

Honey instead of sugar

Everyone knows that sugar is bad for your figure and your health, so we add honey to everything we want to be sweetened. As a matter of fact, it’s even more calorific than sugar.

The difference is not that much, but you won’t be seeing any progress in losing weight this way, that’s for sure.

Dried fruit is the best snack

The process of drying makes fruit lose up to 80% of its vitamins and antioxidants. This means that it’s better to have some fresh fruit as a snack.

Dried fruit is also dangerous in that some dishonest manufacturers add sweet syrup to it, thus lessening its usefulness even further.

Popcorn is unhealthy

Scientists have proven that popcorn that has been cooked in hot air is a healthy and useful food. A cup of popcorn contains almost twice as many antioxidants called polyphenols as any fruit or vegetable. Moreover, popcorn contains fiber that is very good for your health.

Of course, you shouldn’t eat it by the bucketload, but a regular cup of popcorn may become a great snack.

Cheese is the greatest enemy of those on a diet

Most diets state that you’d better forget about cheese because it contains lots of fats and calories. However, you can eat it even on the strictest of diets, as cheese has more calcium than most other products.

It also contains linoleic acid that inhibits the accumulation of fat and helps you lose weight.

Alcohol is harmful in any amount

One of the healthy diet myths says that alcohol should be erased from the life of a person caring about his or her health. However, wine has useful elements too. For example, red wine contains lots of polyphenols that support your blood vessels.

Don’t forget to stick to the one-glass rule, though.

Healthy oils make any food better

Coconut oil, linen oil, pumpkin oil... All these have become lifelong partners to people on a healthy diet. Many use them in cooking without even thinking — yet there’s a catch here, and a dangerous one. Linen oil, for instance, becomes downright poisonous when heated due to large amounts of unsaturated acids.

Some oils should only be consumed raw.

Fat-free products are healthier

Many people take their pursuit of weight loss so seriously that they choose only fat-free foods — which can be, in fact, even more calorific than regular products. Think about it: if you get rid of fat, which gives food its flavor, you have to substitute it for something. In addition, such foods contain fewer vitamins and useful elements.

For example, all dairy products contain fat-soluble vitamins D, E, A, and K. Therefore, no fats — no vitamins.

Preview photo credit Nolonely / depositphotos.com, 5PH / depositphotos.com

Fitness Myths You Need to Stop Believing

10 Fitness Myths You Need to Stop Believing

In the modern world, sport is almost as popular as it used to be in ancient times. Every second person goes to the gym, does yoga at home or runs in the morning. The number of misconceptions about fitness has inevitably increased along with the number of people who are trying to keep fit.

We at Bright Side decided to investigate, and found out just what’s true about fitness and what’s a myth.

Based on materials from proka4aem