Health Tips

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Showing posts with label weight loss. Show all posts
Showing posts with label weight loss. Show all posts

Wednesday, November 27, 2019

November 27, 2019

Weight Loss: 10 tips on dieting 5

Weight Loss: 10 tips on dieting 5

A diet that leads to weight loss of 50 kg is different from any other diet. Therefore, here are the following tips on weight loss by 50 kg.

Overweight and obesity cause difficult diseases such as diabetes, high blood pressure, high cholesterol and other diseases. Excess weight may cause premature death. However, what some do not know is the difficulty of losing excess weight, especially when talking about a diet of 50 kg or more.

Many people need great strength and enormous motivation to start a diet. With the tips here, you can find out what is hiding behind this difficulty in deciding to start a diet, and what prevents you from losing weight and how to face it.

1. Know the causes of obesity
Many people, whether they are aware or unaware, have certain reasons to stay overweight.
These people tend to deny these reasons and not face them face to face. However, in order to succeed in losing weight you must get rid of these reasons that prevent us from doing so.

These reasons may be different and varied. Many people prefer to be overweight in order not to face intimate relationships or their inability to build social relationships. They may even hide behind excess weight and blame it, when they realize that diet can solve the problem of intimacy and social tension.

2. Develop desire and willingness
Many people used to blame their lives for being overweight. For example, they find no benefit in a diet when their physical condition is difficult, or when they believe that the diet will not help them change their lives or workplace.

Many of them even convince themselves that they do not have time to lose weight, or that their relationships are bad, so why try, at all?

This is where the desire to enter, if a person who is overweight makes a decision between himself and himself - even if it is with the help of a specialist - will lose weight, although his life is incomplete and although his physical condition is poor and although he will almost certainly remain in the same Workplace after diet.

It will become easier for him to lose weight and this process will be faster. And who knows, maybe his life changes thanks to that.

3. Choose the right diet
In order to choose the best way to lose weight, it is important to get advice from different sources, be it friends or family members experienced or consult a dietitian or psychologist, if necessary, it is possible to join counseling sessions in different groups of weight watchers And assess the suitability of these programs for you.

But evaluating and thinking about the right diet can sometimes take so long that some people sometimes decide to postpone it because they think they are unwilling to implement it. Therefore, you must pay attention and not fall into this trap. Even if you choose a diet that is not right for you, it can always be replaced with another.

4. Self-accounting
To be able to do a diet of 50 kg, it is necessary to self-accounting.

When we talk about a diet to lose some kilos, there is no need to follow weight loss accurately. But, when talking about a serious diet, whether it's under weight-loss programs or with the help of a dietitian, or even on your own - the calories consumed and the amount of kilograms lost must be accurately recorded.

When starting a new diet, self-accounting can be a difficult process, especially when you monitor and monitor your weight and amount of food all the time. However, when a good pace is reached and you begin to notice low weight, you will see that self-accounting will become easier and perhaps even more enjoyable as well.

5. Appropriateness of expectations
A healthy diet of 50 kg is not a quick process, but may take a year or two in some cases. It is important to remember and accept this fact. Do not take people who start a quick diet to lose some kilograms a top example to you, because this process is quite different.

 Start with 20 kg and do everything you can to lose it, and then another 10 kg and so on.

Don't think of all the 50kg you should lose, once, because this will seem very difficult and may distract your thoughts and may lead to despair and frustration as well.

Another way is to set close targets before you, like holidays. Be determined with yourselves that you should lose 10 kg until the next holiday, and then the holiday ahead will be your next target.

Thus, the future will not be unknown. But there is something tangible to hold on to. Therefore, you have a lot of time points that you can stick to to lose 50 kg.

6. Develop selfish soundness
Many people are busy with others all the time, be it by delivering kids to courses, shopping, laundry, friends, work and much more, they don't have enough time to do something other than eating, which serves as a compensation for their long day To work for others.

Therefore, people who start a diet, especially if it is a diet that aims to lose a lot of weight, should develop a little selfishness and put themselves before others or they will not have enough time to exercise or prepare healthy meals.

In order to do this, great psychological forces and determination are needed. In the beginning it will be very difficult, and it is easy to lure you to get the children to the courses, rather than walking, for example.

But, to get that, try to make it hard for yourself. If you are going to take the child to the course or go shopping, stop the car somewhere further away from your target each time so you can walk more and more on the feet.
7. Seek help
When talking about a 50 kilo diet, asking for help is essential - when talking about a new food menu for your diet.

Even if you have the insistence and motivation to succeed in weight loss, you will find it difficult to do so if you see all the kids' meals every time you open the kitchen cupboard, or every time your colleagues order pizza.

Therefore, it is desirable to hold private sessions, whether in the living room or in the office, and seek help from your relatives in order to help you maintain proper nutrition and not be driven by unbridled desire.

8. Listen to the experienced
Before you start a diet, especially if you have difficulty starting and during it, it is important to get advice from those in your situation who have experienced this experience.

People who have had a similar experience and lost a lot of weight will tell you which diet to follow, how their lives have changed thanks to it, and what they do to maintain weight.

People who do not see the benefit of dieting may benefit from such conversations, especially if they listen to the experience of someone whose life has changed for the better.


9. Determine the secret weapon
Most of the people who were able to lose weight significantly did so by a strategy they developed themselves, over time. They realized what was right for them and what was not true, and what would benefit them more and help them lose weight faster.

Therefore, when you find your secret weapon and the most effective way for you to lose weight, it is important to document it in all its details and follow it to the end so that you can finally advise others.

10. Compensate yourselves
Not with sweets, of course, but with a new dress, for example, one or two sizes smaller than your previous size, a new hairstyle that is more suitable for your changing face building or even a fun day at a spa to pamper your body in the difficult period it is going through.


By Dr Mahad Shah
Ms Productions
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Tuesday, November 12, 2019

November 12, 2019

The benefits of the plant system and the fact of its risks

The benefits of the plant system and the fact of its risks

The number of vegetarians around the world has increased recently, as they refrain from eating meat and meat products and replace it with plants. Is this for health benefits and what are the risks?

With the proliferation of vegetarians in recent years, many concerns have begun to emerge about its risks and its negative effects on human health, but what is the truth about it?

In general, for a healthy and healthy person, there are no side effects to a vegetarian diet if done properly.

Vegetarians refrain from eating meat, chicken and fish, while vegans do not eat milk, eggs, cheese and all animal products.

Benefits of a vegetarian diet
Here is a summary of the main benefits of a vegetarian diet:

1- Good for heart health
In a scientific study conducted by researchers from Harvard University targeting 200,00 men and women, they found that a vegetarian diet works to promote heart health.

People who ate healthy vegetarian food reduced their risk of heart disease by as much as 25%, while those who ate unhealthy vegetarian foods had a 32% higher risk.

2. Reduced risk of diabetes
A number of different scientific studies have found that people who follow a vegetarian diet are about twice as likely to develop type 2 diabetes than others.

Studies have shown that vegetarians have a regular level of blood sugar, and are less weighty than others.

3- Cancer protection
A vegetarian diet is usually low in saturated fat and high in dietary fiber, which in turn contributes to a lower risk of various cancers.

Different scientific studies have found that eating saturated fat is associated with a higher risk of cancer, and abstinence in the vegetarian diet contributes to the protection of these people.

4. Reduce high blood pressure
Dieticians note that people who do not eat meat have a lower blood pressure level than others.

Studies have also reported that following a vegetarian diet for about two weeks contributes to lowering high blood pressure.

Other health benefits
The health benefits of a vegetarian diet include:

Reduced risk of kidney stones
Protection from osteoporosis
Avoid severe asthma attacks.
But the risk is if the lost minerals and vitamins are not compensated from animal foods and products, whether through plants or supplements.

Risks of vegetarian diet
Having mentioned the benefits of the vegetarian system, some of its risks must also be mentioned:

 1 - vegetarian system and hair loss
Many may wonder about the relationship between a vegetarian diet and hair loss.

A new scientific study found that a significant decrease in protein, with a lack of other nutrients and for a long period of time would cause hair loss.

Meat contains zinc, vitamin B and zinc, all of which are essential nutrients for hair growth and strengthening.

2 - Lack of absorption of minerals and nutrients
In contrast, iron can be found in plant foods such as legumes and green leafy vegetables, but they are less absorbed than the animal source.

It is precisely for this reason that it is important for vegetarians to take supplements based on the doctor's instructions and recommendations, in order to compensate for the deficiency and avoid any health problems.

3 - lack of vitamins and minerals
It is important for vegetarians to know the symptoms of a lack of vitamins and minerals necessary for them.

While iron deficiency causes the following symptoms:

Fatigue and dizziness
Dizziness;
Accelerated heartbeat.
Vitamin B group deficiency causes fatigue and loss of balance.

By Dr Mahad Shah
Ms Productions

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Thursday, November 7, 2019

November 07, 2019

Basic nutrition for women

Basic nutrition for women


When we talk about food, men and women are not very different. But, as in many things, women's dietary needs change completely when they reach puberty.

 Adult women usually need to eat fewer calories than men. Does this seem unfair? The reason for this is the composition of the body.

 Women tend to be slimmer and have higher fat ratios than their fellow muscular men.

Because muscles consume more calories to keep them more fat, even when you do no activity, men burn more calories.

The average female needs 1600 to 2000 calories a day to maintain a healthy weight, but you may need a little more if you exercise a lot. When we say "exercise a lot" we mean to participate in an intense sports activity for 60 minutes on most days of the week.

If you exercise so stressful that you cannot even speak a few words during exercise, this is the intense level of activity you intend.

 The second rule of nutrition for women relates to the need for iron in a quantity more than twice the needs of men. Blood that women lose during menstruation every month usually leads to iron deficiency.

Studies have shown that women who suffer from iron deficiency have to do more to do the same amount of physical activity than women who do not suffer from iron deficiency. Therefore, they feel exhausted and unable to do better athletic performance.

The recommended daily intake of iron for women younger than 50 years is 18 mg. Red meat, low-mercury fish and skinless chicken are great sources of iron, and spinach, legumes, lentils and oats are important alternatives, especially for vegetarians.

To increase the amount of iron absorbed by your body, you can mix it with vitamin C. It is as simple as eating a glass of natural orange juice with oats in the morning or adding a slice of broccoli to your dinner.

 Both men and women can benefit from folic acid, which is also associated with its benefits in fighting heart disease and preventing colon cancer. The recommended daily intake of folic acid for men and women is 400 micrograms.

But for pregnant or trying women, the recommended value increases to about 600 micrograms of folic acid. This is because folic acid can significantly reduce the chances of neonatal birth defects.

A new animal study on folic acid suggests that high levels of vitamin B may prevent heart defects caused by alcohol exposure in early pregnancy, a condition known as fetal alcohol syndrome.

 Researchers have not yet applied their findings to humans, but we should not underestimate the importance of women getting enough folic acid before and during pregnancy.

 There are plenty of morning cereals that can supply 100 percent of your daily folic acid requirement, so you can get the amount you need even before noon.

As for dietary supplements and medications, there are possible side effects with improper use of folic acid. Recent studies suggest that excess doses of folic acid may increase the risk of colon and breast cancer.

But there is no risk of natural increase in this vitamin, the type of food you get such as green leafy vegetables, legumes and orange juice. Just avoid excessive consumption of folic acid from abnormal sources such as pills and supplements.

 To learn more about nutrition and how choosing the right foods can improve your quality of life, read more articles on this site.


By Dr Mahad Shah
Ms Productions

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Wednesday, November 6, 2019

November 06, 2019

10 Surprising benefits of sugar-free gum

10 Surprising benefits of sugar-free gum


Most people chew gum for fun, but they are not aware that sugar-free gum has many benefits that you'll learn by reading this article.

Many people chew gum for fun or to make bubbles, but they do not know that sugar-free gum has many benefits to the body and may be a surprise.

The benefits of gum
The most important of these benefits are:

1. Improve concentration and memory
Recent studies have shown that gum enhances mental performance and cognitive functions, such as concentration, memory, and reaction times.

Chewing gum boosts blood flow to the brain, which in turn increases the amount of oxygen available to the brain, enhancing memory and cognitive performance.

2. Improve alertness
Many studies have shown that gum can increase alertness.

Jaw chewing is thought to stimulate nerves and parts of the brain associated with arousal, as well as increasing blood flow.

This may help people feel awake or wake up longer.

The mint flavor is also thought to be particularly useful for this purpose.

3. Reduce stress and anxiety
Gum can help relieve nerve energy and make you feel calm.

Chewing gum is usually a great alternative to nerve habits, such as biting nails and shaking a man, or in case of pressure.

In support of this, studies have shown that chewing sugar-free gum helps reduce stress hormone, and cortisol, which is released as a reaction to stress.

4. Protect teeth
The American Dental Association recommends chewing gum for 20 minutes after meals, as it has been shown to reduce plaque,

Plaque promotes tooth enamel, reduces cavities as it reduces gingivitis.

The reason for this is the increased flow of saliva, which reduces the presence of acid on your teeth that cause caries and damage them.

5. Reduce heartburn and GERD
For some people with esophageal reflux and heartburn, chewing gum after meals may help reduce acid in the esophagus.

This is achieved by increasing saliva production, which removes acid more quickly.

6. Resuscitation
If you have bad breath, and you want to get rid of it, you should eat gum, because it works on the low

The level of bacteria in the mouth that causes bad breath.

7. Help smokers quit smoking
Chewing gum is not a major cessation factor, but using products such as nicotine gum can help.

In addition, chewing gum helps to relieve the cravings of the mouth for cigarette smoking.

8. Relieve dry mouth
Another benefit to oral health from chewing sugar-free gum, including combating dry mouth.

It was noted that chewing gum-free sugar stimulates saliva to reach 10 times the comfort rate.

9. Relieve ear pain during flights
If you have pain in the ear due to changes in air pressure during takeoff and landing on a plane, take chewing gum because it is the easiest way.

This helps to produce saliva, which can help balance the pressure in your ears.

10. Help to lose weigh
Chewing gum helps to suppress cravings and makes you eat less.

In fact, chewing gum helps curb cravings for sugary foods, which is one of the main reasons for being overweight.

A 2009 study at the American Association of Experimental Biology suggests that gum

Used as an easy and practical tool to manage cravings and consumption of snacks, especially desserts.

Another study published in Physiology and Behavior in 2015 suggests that chewing gum

May reduce hunger for food, possibly through modifications in bowel hormone responses related to satiety.

Information you should know about gum
Learn about the most important information related to chewing gum, and to get the most benefit from it:

If you have any type of jaw pain or temporomandibular disorder, you should refrain from chewing gum.
Chewing gum is not a substitute for brush and medical floss, which should be used to maintain hygiene and for oral health.
When buying gum, choose sugar-free items to avoid damage to your teeth due to sugar
Adab eating gum
Despite the benefits of eating sugar-free gum, there are rules that are important to follow when taking it:

1.Be sure to keep the mouth closed when chewing gum.
2.Chewing gum quietly and without making any sound
3.Need not to play out in the mouth or tongue
4.Don't let you sit at a table around people, especially when you have to take part in the conversation. Some people may think you didn't take the conversation seriously.
5.Gum should be disposed of by wrapping it, wrapping it with a towel and never throwing it on the road or gluing it to the end of the dish.

By Dr Mahad Shah
Ms Productions

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Tuesday, November 5, 2019

November 05, 2019

Unexpected foods that hinder weight loss

Unexpected foods hinder weight loss

Are you trying to lose weight but you do not succeed in it? The foods you eat may be the reason! Discover the most important foods that hinder weight loss.

You may be surprised to find that some healthy foods you always eat or foods that are known to be healthy are hindering all your weight loss efforts.

Therefore, you should return your information about the foods that suit you during a diet to move in the right direction for weight loss.

1- Dairy free of fat
Many away from yogurt and whole milk or half-fat milk, and believe that skim milk is ideal for diet and does not contribute to weight gain.

But in fact, yogurt or skim milk can cause weight gain, because it is not as saturated as whole milk, and thus increases the feeling of hunger.

Some companies also supply skim milk with sugar for sweetening until flavor is improved.

Skimmed milk provides the body with fewer nutrients, as whole milk is a major source of fat-soluble vitamins, including vitamin A, D, E, and K, as well as calcium and phosphorus.

These vitamins need fat to enter and absorb into the body, so de-fat is difficult to absorb.

Dairy products are generally acidic, either full-fat or fat-free, and these acids contribute to weight loss.

2 - all kinds of flour
Many people believe that whole wheat bread is best during dieting and is considered the most healthy type of weight loss.

Although limited intake of whole wheat may be appropriate during the initial diet, continuing to eat wheat products, especially gluten, can hinder weight loss because you will not feel full.

Whole wheat also causes fat buildup in the abdomen and low energy levels in the body, thus limiting movement for weight loss.

3. Low-fat products
People who follow diets buy products labeled "low-fat," another trick that some companies resort to, because they compensate the taste with other elements, often sugar or sodium.

Refined sugar is an acidic ingredient such as dairy, which encourages the body to stick to excess weight.

Also, foods that contain sodium and excess salt can cause bloating and make you feel heavy, and also contribute to weight gain.

4.Green power
Before eating a salad, be sure to make sure that the ingredients, they contain fresh vegetables, and devoid of any fat, oils, sauces or excess salts, and this is what often happens in dishes prepared salads in restaurants.

Restaurants store salads for long periods, losing their nutritional value, and until they become flavorful, along with other items that hide the old taste, such as grated cheese or toast.

The salad, colored with fresh, home-made vegetables, is the most beneficial and helps you lose weight.

5- Dried fruit
Some types of dried fruit contain amounts of hidden sugar, and therefore do not become suitable for those who follow the diet.

But this does not mean that all dried fruits contain sugar, there are healthy and sugar-free types, and this can be found by reviewing the ingredients on the package.

It is best to eat fresh fruits away from dried ones to ensure their full health benefits.

However, you should stay away from overweight fruits, such as dates, mango, grapes, and plenty of diet-appropriate fruits such as guava, oranges, and apples.

By Dr Mahad Shah
Ms Productions
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Monday, November 4, 2019

November 04, 2019

Maintain a healthy lifestyle at the university!

Maintain a healthy lifestyle at the university!

After successfully passing the entrance exams, renting accommodation, you also have to take care of your health. In the following article you will find all the information to maintain a healthy lifestyle during college!

Undergraduate students reach the seats with good physical fitness. But sitting for long periods is devastating and can quickly change your physical condition. Due to the lack of physical activity in the population of the western world, a new term - Exercise Deficit Disorder (EDD) has emerged - reflecting the very poor state of the population where lack of physical activity contributes to many diseases.

A sitting and idle lifestyle (as most college students are expected to develop) is a very important health problem and therefore it is important to find ways to make them more active, not only by doing artificial physical activities, but also by increasing daily activities such as walking to university, cycling Aerobic, climbing stairs, park the car away from the classroom, and anyone traveling by public transport - get off one stop before the final stop. All this for walking at least 10,000 steps a day.

In addition to the great importance of physical activity, it is also important to maintain healthy eating habits, such as those that promote the maintenance of health and healthy body weight and contribute to improving cognitive abilities.

Principles of Nutrition for University Students:
 Make sure to eat breakfast in a healthy lifestyle
Breakfast is the most important during the day. Studies have found that adults who skip breakfast are at a higher risk of developing chronic diseases such as diabetes. Likewise, there was a relationship between leaving breakfast and low concentration, low educational attainment, lack of exercise and malnutrition. It also proved that people who left breakfast were hard for them to make up for their body deficiencies and eventually compensated for this by increasing fat consumption.

The nutritious breakfast contains the main food groups which include, among others, specific grains (whole wheat bread and whole grains), low-fat proteins (milk, milk and eggs), vegetables and fruits. It is not recommended to eat cakes, pastries, sweetened cereals, sweetened beverages.This leads to a sharp rise in blood sugar, which then leads to a sharp decline which leads to an inability to concentrate and increase hunger.

 Prepare in advance and avoid fasting during the school day
There is a tendency to buy time, either by leaving breakfast or by not preparing food for the whole day. Failure to prepare in advance leads to unpleasant scenarios, or fasting until you go home and then eat a very large meal, or eat in the cafeteria. Fasting for a few hours has many evil. Fasting causes a decrease in blood sugar levels, after which we feel weak, tired, unable to concentrate, a decrease in the utilization of fatty acids as an energy source, an increase in stress hormones and increased appetite. In this mode it is very difficult to continue to perform optimally within the school day.

It is also not recommended to eat a large meal after a long fasting because the consumption of excess calories at once will weigh on the body systems and contribute to the accumulation of fat in fat tissue. It is important to take care to eat every 3-4 hours, digestion and absorption of food takes about 3-4 hours, hence it after 3 hours of eating sugar levels drop. In order to restore balance it is recommended to eat every such period.

Consume already nutritious foods
It is recommended to arrange food in advance according to the daily program. It is recommended that the food be of high nutritional value and rich in dietary fiber, which contributes to a sense of satiety for a long time. Examples of foods that prefer to eat a sandwich of whole bread, vegetables, fruits, cold salads (Caesar salad, Greek salad, tabbouleh, etc.).

In the cafeteria: in order to maintain a healthy lifestyle, it is recommended to reduce the purchase of food from the cafeteria.The food served in the cafeteria is usually of low nutritional value and high calories and fats, such as: shawarma, processed meat, pastries, desserts, sweetened drinks. If you have already entered the cafeteria, it is recommended to buy salads, sandwiches and yogurt.

Before the exam: In order to maintain concentration for a long period of time during a long exam, it is recommended that the person is in a state of fullness, and eat a nutritious meal about two hours before the exam, and near the beginning and during the intake of available carbohydrates that provide fast energy that helps maintain Attention and focus, such as - dried fruits, fresh fruits and granola carvings. In addition, drinking coffee half an hour before the exam to increase alertness.

The academic study period is an important period in shaping the future of the student, and maintaining a healthy lifestyle during this period will certainly benefit his performance and achievements.

By Dr Mahad Shah-Monday, November 4, 2019
Ms Productions
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Tuesday, October 22, 2019

October 22, 2019

6 TIPS FOR A FITNESS COACH TO START YOUR FITNESS

6 TIPS FOR A FITNESS COACH TO START YOUR FITNESS

 Have you decided to get in shape? To lead a healthier and more active life? The beginning is always the most difficult. Of course, a personal coach can help you get started, but it's also possible to do it alone by following the right tips. All our success stories are living proof!

If you too have decided to take back control of your life but you do not know where to start in the face of the never-ending stream of tips and methods to succeed, this article will help you to see more clearly and set the right priorities. .

A man sitting on the stairs

Discover the 6 tips of Mahad Shah, fitness coach and learn to motivate yourself for the future.


1. ENGAGE AND DO IT FOR YOU
The advice of the coach:

Most people hire a personal trainer because they need someone to push and motivate them. However, only those who follow a training plan and stick to it will get results. And this decision belongs only to you!

It's up to you to decide if you're ready for a change. If the heart is not there, you force yourself to please someone else, it will be difficult for you to reach your goals. Repeat on a regular basis that no matter how difficult or difficult to overcome, you CAN do it. Everything is a question of balance in everyday life, of will and perseverance. Commit to 100% and stay the course no matter what.




2. CREATE A VISUALIZATION TABLE
The advice of the coach:

Having a goal in mind will be especially important during your dieting. An array of visualizations is a good way to motivate yourself and adopt the right mindset for your workouts, even after a stressful day.

Buy a magnetic bulletin board or cork and turn it into a visual board of your goals to achieve. Add magazine images that reflect your wildest dreams. Everything is allowed ! But do not just focus on your figure! How about happy and smiling faces, the home or work of your dreams and motivational quotes?

Hang this chart in a place where you can see it every day. And if some of your dreams have not come true or in the meantime, new ones come to your mind, do not hesitate to create a new table, with new objectives to reach.



3. GET IN SOFTNESS: 10 JUMPING JACKS, 10 SQUATS
The advice of the coach:

Progress is the key to success. It's better to start small and gradually add trouble than to do too much from the beginning and give up after 2 weeks. Your body quickly gets used to the same workouts. So think of gradually increasing the intensity.

Have you never played sports in your life? So do not get lost in training. Start today with ten jumping jacks and ten squats and tomorrow you will certainly succeed eleven. If ten repetitions are still too much for you, just make five. The most important thing is to take the first step and get started!



4. REMEMBER: "SMALL IS WORTH BETTER THAN NOTHING"
The advice of the coach:

People who transform their bodies, also transform their lifestyle in everyday life. They do not set time and take advantage of every opportunity to improve, every day.

There are days that are more stressful than others, where even the alarm clock does not get us out of bed. But do not panic ! Just 5 to 10 minutes are all you need for a short weight training session, a walk in the park or a little yoga session before going to bed.

Do not be discouraged if everything does not happen as you would have liked, there will always be days with and without days. It's up to you to do your best!



5. NO NEED TO RAISE WEIGHT
The advice of the coach:

No need to go to the gym and pay an expensive subscription. Work out at home whenever you want, even in your pajamas and with your most precious tool: the weight of your body!

The only weight of it will allow you to transform and sculpt your silhouette. This does not mean that you should not go to the gym or register for a fitness program. Just be aware of the different possibilities available to you. For example, try starting a beginner's running plan with the Runtastic app or test body weight training with the Results app!



6. BE MORE ATTENTIVE TO YOUR THOUGHTS AND MOVEMENTS
The advice of the coach:

Your body and mind are in the foreground during your workout. Becoming aware of what you are doing is the key to success. Whether it's learning new drills or having a steel mind to deal with possible diets, being more attentive will help you progress.

Stop seeing your smartphone every two minutes or stay in front of your computer all day. Rather, try to become aware of the world around you on the way to work, when you buy your lunch or other everyday actions.

What do you feel? What do you see ? What colors, what patterns do you see? What do you think or feel at this moment? Instead of getting stuck on your smartphone, look around and you may catch the smile of one of your colleagues or someone totally unknown. You may also be aware that you automatically press the elevator button instead of taking the stairs.

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