Bangla Namaz Shikkha - বাংলা নামাজ শিক্ষা Download Pdf Book - গণিতের সূত্র | (Formulas of Mathematics)

Bangla Namaz Shikkha - বাংলা নামাজ শিক্ষা Download Pdf Book - গণিতের সূত্র | (Formulas of Mathematics)

4 Ways to Make Weight Loss Fun

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When you set out to lose weight, you may view it as a worthwhile and rewarding endeavor, but let’s be honest: You probably don’t think of it as fun. Sure, the results are fun—losing weight, fitting into smaller clothes, being able to try new things. But the road to those results…let’s just say that most people don’t find it all that enjoyable. Where’s the fun in limiting or eliminating the foods you love, squeezing exercise into an already jam-packed schedule and having to let go of unhealthy habits that are both familiar and comforting?
It’s time to re-think weight loss. You can have fun on the journey—not just when you reach your destination. Where do you start? Try these four steps:

Step One: Set Meaningful, Realistic Goals.
Start by knowing exactly what you want from the experience. Often people start a weight-loss program with what I call a surface goal. They want to look good for a wedding, reunion, speech or special event. While the notion is fine, it typically doesn’t translate into long-term success. Plus, it sets up unrealistic timing expectations and creates unnecessary pressure that takes away from the experience.
Have a more global goal, like being healthier or feeling better about yourself. When you’re realistic about your goals and expectations, you’ll be more likely to stay motivated to stick with it. There’s also a lot less pressure when you take this approach.
Step Two: Put the Fun Back in Fitness.
So many people choose an exercise or activity simply because it burns the most calories or strengthens muscles in the shortest amount of time. I say: Forget the results! Instead, choose an activity you find pleasurable. I’m sure you have at least one activity you enjoy. Find yours and make it the backbone of your exercise plan. If you love being active outside, design your program around hiking, biking or jogging. If you like being in a group, organize one and join a dance class like Jazzercise or Zumba or take a Spin class together.
The bottom line: If you don’t enjoy it, chances are you won’t do it. Drop exercises you don’t enjoy (even if they get results).
Step Three: Fall in Love with Food.
There are so many great options when it comes to healthy eating these days. Identify good-for-you foods that also taste good. Need some inspiration? Take a healthy cooking class, organize a cooking club (round up a group of friends with similar goals and meet for meals once a week), browse food websites and cookbooks. Healthy eating can and should be enjoyable.
Step Four: Focus on the Big Picture.
When you know a sacrifice or task improves your life, you’re more likely to enjoy it. Never lose focus on this. Remind yourself daily that your hard work—fun or not—leads to something meaningful.

Helpful Suggestion

Helpful Suggestion 1: Traditional Cardio Workouts

There are so many cardio workouts that I could literally write a book on cardio workouts (if not an entire series).  For now though, I'll briefly list a few you can do indoors and outside. 

Indoors:

• Stairmaster
• treadmill
• swimming
• rowing machine
• elliptical
• stationary bike
• an exercise class like spinning or stepping 

Classes are especially motivating -- you'll be sweating with a room full of people so slacking off is next to impossible.  Finally, if you want to go the cheap route, you can find a plethora of free exercise videos online.

Outside:

• jogging
• biking
• hiking (especially effective with a pack for added weight)
• rollerblading
• swimming
• jump rope

The best part about exercising outdoors is that you can try something different every time, keeping things fresh and fun.  For instance, next time go jogging with your dog, or try swimming at the beach. 

It doesn't really matter what kind of workout you choose.  You can even do different types of workouts on different days.  The important thing is that you commit to working out regularly and then DO IT.  Of working out occasionally is better than nothing, but if you really want to lose weight, try to do some kind of cardio at least 3 times per week.

Helpful Suggestion 2: Sports Cardio Workouts

Bored with jogging?  Workouts don't need to be work!  Just about anything that increases your heart rate significantly can be considered cardio exercise.  There are tons of sports you can play that are just as effective at dropping pounds.  Although any kind of sport will work, team sports are recommended for two reasons: 

• They are a great way to meet new people.
• You're more likely to play on a regular basis, because you know the rest of the team is counting on you. 

There are plenty of adult leagues you can join at your local park district, community center, or health club. 

The most popular team sports for women that also provide excellent cardio workouts are: 

• soccer
• basketball
• ultimate frisbee
• field hockey

Of course team sports take a lot more organization.  If you want to get a sports cardio workout with a partner, you can play:

• tennis
• badminton
• ski or snowboard
• frisbee

Helpful Suggestion 3: Eat in Moderation

While you don't need to go all out with a diet, consuming certain foods and drinks in moderation will be a huge help in losing weight. 

First, there's portion control.  In Pre-1960's America, eating "healthy" was virtually unheard of.  Yet, very few Americans were overweight back then.  The reason?  The portions back then were half the size (or less) than the average servings we eat today.  As a general rule of thumb, one serving is about the size of your fist.  If what you're eating is healthy, like a fruit, vegetable, or lean meat, have a few portions if you want.  If it's anything else, limit yourself to one portion.  Soft drinks, sugary fruit juices, and beer are also full of unneeded calories.  If you must drink these, limit yourself to one, small glass. 

The more you limit your consumption of the really bad stuff, the better (ie, pastries and rolls, cookies, candy, soft drinks, and fried foods).  In addition to taking smaller portions, try to limit yourself to eating these foods only a couple days a week. 

If you can't bear to eat both smaller portions AND limit the junk food to a couple days a week, then so be it.  At the very least, follow one of these guidelines.  Just remember, the less saturated fat, calories, and cholesterol you eat, the faster the pounds will fly -- especially in combination with regular cardio exercise! 

10 Top Weight-Loss Tips That Work

1. Know that 60% of your weight loss success will come not from the exercise you do, but from the eating plan you follow.

This means, even though you do aerobic exercise regularly, if you do not change you eating habits, you will not see it in the scales; Weight-lost has to be a two-prong approach with focused attention on your eating plan. It does not mean you should starve yourself. But it does mean you should make smart eating choices and keep your portions small.

2. Build exercise into your day, preferably in the morning.

If you exercise first thing in the morning, ideally before breakfast, you get it “out of the way” and you get your metabolism revved throughout of the day. If time is a problem, get up earlier and build it in. Once you get into habit of a 30 minutes jog or brisk walk first thing in the morning, it will be easy.

3. Eat a large breakfast, a moderately sized lunch and a light dinner, placing two healthy snacks in between.

Breakfast is your most important meal because it gets your metabolism going. Do not skip it as it will only cause you to overeat later. The idea is to put the bulk of your nutrition and food intake in the daytime when you are up and running around, and make dinner your lightest meal, ideally early in the morning. Try not to eat after eight, so that your body can burn stored fat.

4. Do not dismiss the importance of physical activity during the day, apart from your early morning workout.

Our ancestors were not sedentary people, but that is what we’ve become. With cars, taxis, elevators, and escalators, it is very possible to get through a day with minimal walking. Sitting at your desk does not burn calories. So get up and get moving. Take walks Schedule walking-working meetings with colleagues. Walk to lunch instead of taking a taxi. Climb the stairs.

5. Buy a pedometer that you can use to track your physical activity.

A pedometer is a device you can wear that will help you keep track of how much physical activity you can get it. Ideally, you should try to aim for 10,000 steps a day. If you are doing this, apart from a regular aerobic workout 3-4times a week, you’ll soon be in good shape, literally. Build in walks and you’ll move more. Ask our pharmacists about pedometer options.

6. Cut out the Cs – cake, cookies, chips & soda (cola)

You grab at the Cs because they are there. But this kind of food is bad for you, and has no nutritional value. If you are craving sugar or salt, there are a number of healthy snacks to choose that should sate your taste buds. Dried fruit and nuts can be substituted for you chocolate bar. Roasted chickpeas can replace chips. It’s all a matter of being prepared and being open to new snack options. If plain water is not something you can get used to, try diluting some fruit juice with water and drink that instead. Green tea, even the sweetened version, is still better than sugary soda.

7. Make sure you do resistance-training work with weights twice a week.

Too many women trying to lose weight devote their exercise routine to pure aerobic activity. But working out with weights- even just for two 20-30 minute sessions a week can give you a great inch-loss boost. Hit the gym and ask someone to teach you to use the weights, especially for your large muscles in the thighs. Making those muscles work in exercises like squats and lunges gets your heart working and the fat burning – especially the fat in your belly.

8. Eat less red meat and more fish and limit your starchy carbohydrates (rice, pasta, breads) to one serving a day at lunch

Red meat is higher in fat than fish. What’s more, fish have omeha-3 fatty acids good fats that reduce your risk for heart disease. Salmon, for example, has the highest levels of the two most beneficial omega-3 fats. Target eating two six ounce servings of salmon per week, instead of your usual beef, lamb or pork.

9. Prepare cut fresh vegetables and fruit and packages of unsalted nuts so that you do not reach for sweet or salty empty calories.

What thwarts most dieters is lack of preparation. When you do not plan out your meals for the day, you get caught unaware and will reach for the quickest easiest thing – which is not going to be healthy. Eating more fresh vegetables nuts and seed is healthy. Be sure as well that your snacks include healthy protein, for example, a handful of walnuts, a piece of low-fat mozzarella string cheese, a hardboiled egg. Protein keeps you feeling satisfied longer.

10. Dup diet soda and your daily-sweetened coffee drinks.

You feel like you’re eating right, but the weight is not coming off. The problem with diet soda is the artificial sweetener. Even though that can is 0 calories, the sweetener in it makes you want to eat again, fairly soon after lunch. In the same way, the innocent coffee you get is actually gives you too many calories.

Get Rid Of Belly Fat And Lose Weight Fast!

Belly fat has gotten a few nicknames over the years, but whether you call yours pooch, spare tire or love handle, the end-goal is the same: You want to get rid of belly fat. Now, it’s true you can’t make belly fat go away with specific exercises, because the truth is, you can’t just target an area of your body. 

You have to reduce your overall body fat first, and from there you will work your way until every inch of your body will be tightened and toned. Don’t worry though, belly fat maybe hard to lose, but it CAN be lost.

The best things you could do to start losing the weight fast on your problematic belly area is listed below:

1. Start following a healthy low-calorie diet

Healthier food choices such as fruits and veggies are low in calories but fill you up better and give you the added benefits of being loaded with vitamins, nutrients, and fiber. 

Keep a food diary to keep track of all the things you consumed and use a food calculator to determine how many calories you ate daily. Keep an eye out for portion sizes and keep seconds out of sight.

2. Burn fat with cardio exercises

Regular cardio exercise such as aerobics will tone you nup and strenthen your abdominal muscles. Beginners can start with a 30 minute cardio work out 2 to 3 days per week. It is a common misconception that doing ab-exercises will target the mid-section area faster, because the human body burns fats as a whole, and not from specific areas only.

3. That said, work your legs

Exercises that work your legs is a great way to tone your muscles and get rid of belly fat. Workouts that require your legs to come level or above your lower waistline causes your lower abdominal muscles to work to help keep your balance.

4. Strength training is a must

Weight training is not to be ignored, because muscle burns calories. Doing cardio and strength training is a good combination to burn body fat and sculpt your muscles. If you are not seeing results, change your diet, up your cardio and increase your weights.

The Skinny

Reducing belly fat takes time despite all the claims that there are diet plans and specific exercises that target your abdominal area. combining a healthy diet with exercise is still the best way to lose belly fat, and the more exercise you do, the better it will work for you. 

In many ways, this diet-and-exercise combination is better even though it takes a longer time. But if you desire to really trim yourself, and when you stick to these healthy habits for a while, you’ll feel so much better and happier with the results.

For more information on losing belly fat check out: