After the obese or overweight person has graduated from the sitting exercises, swimming and pool fitness is a great alternative. In the water, there is much less load on the joints and bones. This greatly reduces the chance of injury and serious strain.The special properties of water can provide you with excellent benefits if you are trying to heal a back injury. Being in water provides a safe environment for working out your muscles and stretching your body. It also allows you to do more than you would on land by eliminating the constraints imposed by gravity.

A wide variety of exercises can be done in the pool or other body of water. Jumping, standing breaststrokes or arm swishes, and leg lifts and kicks are all great exercise for the obese and overweight.

Types of exercise
Exercises may be performed with or without pool equipment such as hand & feet flippers, different foam floats such as “noodles” and weights. They may also be held in different water depths, with some deep water classes providing float belts to assist exercises. Generally you don’t even need to be able to swim to participate in water exercise classes. 

Water squats are great for toning your lower body as well: stand in hip-deep water with feet apart. Bend your knees and squat as low as you can comfortably manage, using the side of the pool to steady your balance if necessary (but don’t use it to support your weight or you’ll lose the effect of the exercise). Return to standing. Repeat 5-10 times.

Other benefits

• High calorie burning during and after a workout.
• Renews your energy level as it releases your stress and tension.
• Privacy of the water: if you hate the idea of jumping around a room full of people in tight gym clothes, exercising under water is a great alternative.
• Exercising in water requires you to support only 50% of your body weight, making exercises easier to perform.
• You don’t need any special equipment, although there is a variety of equipment available for increasing variety, fitness and helping with floatation if required.
• Water’s buoyancy lowers the risk of stress-related injuries that some land exercises have
• The water’s resistance against your movements results in a higher workout intensity compared to land exercises.
• A massaging effect is created when your muscles are surrounded by water.
• With indoor pools, it’s a great year-round activity; although in the hotter months it’s one of the best ways to get a total body workout without overheating.
• You’ll come out of the water looking fresher and smelling nicer than many other exercise classes: no sweat, and no wet hair!

Water exercise is commonly advocated for people with the following conditions :Arthritis ,Back pain ,Joint problems ,MS ,Soft-tissue injury ,Cardiac patients ,Obesity.

If you suffer from any of these conditions, however, you should speak to your doctor before undertaking any exercise regime.

Depending on your workplace, many of the exercises to come can be done right at your desk or in an empty cubicle. Like a lot of folks, I work at a desk job that’s not particularly conducive to heavy workouts. These workouts also require very little equipment: many of the exercises can be done with just yourself or a chair.You’ll obviously need to customize these to your own fitness opportunities and goals. For example, I have problems with my right wrist ,so I have to take it easy on yoga poses that require weight on the wrists, as well as lifting weights.

There are many kindred souls out there who worry about starting an exercise program. What should you do and where do you start? How can you keep exercise safe and enjoyable all at the same time? If you’ve been afraid to exercise or just uncertain for how to begin, I have some good news for you: It doesn’t take much exercise to make a difference. Before you do anything, always see your doctor to make sure you can safely exercise without hurting yourself. If you’re taking medication, find out how to monitor yourself since some heart or blood pressure medications can affect your heart rate.

Make sure you get details from the doc about exactly what you can and can’t do. If you’ve never exercised, the last thing you want to do is hurt yourself by doing too much too soon.

Intimidation at the gym. Gyms can be scary even for the most experienced exerciser. Walking into a room full of sweaty exercisers, all of whom seem to know what they’re doing, is hard for many of us. My obese clients have mentioned how much more humiliating it is when you’re very overweight.

Confusion about cardio. Cardio exercise can be a challenge at a gym. Some of the problems these clients have faced include:

• Some machines are difficult to use or can cause knee or back problems.
• Swimming is a recommended exercise for obese people, and while this is wonderful if you have a pool in your backyard, what if you don’t? Walking around in a bathing suit causes instant panic for plenty of people, but even more so if you’re overweight or obese.
• Recumbent bikes are another good option for obese people. The problem is, many aren’t built with big enough seats, and climbing onto them can be a real challenge.
• Walking. This is a simple exercise that can be done anywhere, right? For people with joint or knee problems, walking isn’t always comfortable, and some of my clients

In an earlier post, I told you how working overtime at office increase chances of heart failure. Working at an office can rid the body of many opportunities to workout. Office work is often considered as sitting with people usually need only to sit in their own desks or cubicles to do their job. Despite quite a physically relaxing job, it can also stress out the mind into such an extent as to affect the body overall. This type of living day in and day out can eventually affect one’s overall health.

Working at an office need not lead into this type of situation. There are many ways in which you can still stay considerably active and physically healthy by making sure that your body gets the much needed workout that it can manage when the opportunity presents itself. Here are some of them that you can try out.

Early Stretching

Instead of jumping out of bed immediately after you wake up, you can try to slowly awaken your body by doing some early stretching. Try to give your muscles a stretch or so the minute you wake up in order to awaken them the right way. This will help get that blood circulation going and provides your body with an easy but simple “pick-me-upper” at the start of your day.

Schedule Breaks

Prolonged stress can really get to you even if you are not aware of it. This can happen easily in any office scenario. In order to prevent it from affecting you, it would be good to schedule timely breaks into your office routine in order to help provide you with some much needed rest from the stress. This might help strike up a balance between work and rest that your body really needs on a daily basis.

Stretch Breaks

Stretches become your friend at the office. It may be just the simple workout that you need or maybe able to do. It’s simple and it won’t take quite a lot of your time. You can stretch your limbs from time to time or you can do them for a five or ten minute period at each scheduled break. Not only would it give your body some much needed time to function, stretching can also be quite relaxing especially if you are under quite a lot of stress.

Refresh Your Body and Mind

A day at the office requires getting the right kind of nutrients to feed the needs of your body. Lunch usually may provide you with a means to refresh your body and make it ready for the next half of the day. Try to eat something healthy for lunch such as a salad or a healthy serving of pasta or sandwich. Try to top it off with drinking lots of liquids to help keep you hydrated.  It can be easy to forget even drinking the right amounts of water while at the office and this can easily make you feel down and stressed with the lack of it.

So, do try these tips and I bet you’ll feel much relaxed even after a long hectic day at the office. Do you have some other tips that you want to share with us?

As you age, collagen production, cell turnover, and oxygen flow slow down and start to show in the form of dullness and fine creases. Luckily, damage isn’t a done deal. Start your one woman anti-aging war now. Here’s how to look younger longer without resorting to facial surgery. The secret for living a happy and healthy life lies in adding sufficient amount of natural foods in your daily diet. Eating fresh vegetables and fruits, apart from consuming herbal foods help in intoxicating and thus, keeping the body revitalized and enriches your natural beauty.

 Enjoy nature in its purest form.We’ve all heard of ‘old wives tales’ and many people treat them with severe skepticism. But, as the saying goes, there is no smoke without fire, and many of the home remedies that are regarded as old wives tales really do have substance to them. You can look young without having to refinance your home by using some of these incredibly simple methods.

Water
If you start to dehydrate on the inside, the effects will also show on the outside, and dehydrated skin can experience all sorts of problems, from dryness and roughness to loss of elasticity and increased wrinkling. It is vital to drink around eight glasses of water a day to keep your skin in top condition.

Massage
A five minute facial massage each day can help to keep your skin looking younger and wrinkle-free for longer. You should take off all make-up, wash your face, and remove any excess oils by using a suitable cleanser (or use the juice from a fresh lime to do this). Starting from your neck up, gently yet firmly massage in an upward motion right up to your hairline. Once you have done this, rinse your face and apply a suitable moisturizing cream or lotion. When you apply your cream or lotion, apply it in using the same upward motion so that it is massaged into the skin

Nourishing face mask
If you want to enjoy a more luxurious home remedy, you can make up your own face mask. This will leave your skin feeling supple and revitalized, and can help you to look younger by replenishing your skin. You simply combine a couple of tablespoons of natural whole yogurt with a tablespoon of pure liquid honey. You then squeeze in some cucumber juice and give the whole mixture a good stir. Chill the mixture in the fridge for a short while Apply the mixture to your face liberally, lie back, pop a couple of cucumber slices onto your eyes to soothe them, and simple relax for about fifteen minutes.

Cucumber
If you are having problems with discolored age spots, you may find that cucumber juice is very effective in bleaching out these age spots. Simply combine cucumber juice with water and apply to the affected areas twice daily. Dab the solution on in the morning and at night, and allow to dry on the affected area.

Apple Juice
You can treat fine lines, fine wrinkles, and cracked skin by applying the juice of green apples to your face each day. You should leave the juice on for around ten to fifteen minutes each day before rinsing off. This is one of those home remedies that can help you to look younger and add a real zing to your day. The aroma and zest of the apples will put a spring in your step while the juices get to work on your skin.

Papaya Juice
This fruit contains an enzyme that can remove dead surface skin. So, if you have rough skin or blemishes, fresh papaya juice rubbed into the skin can remove the affected skin and leave you with softer, smoother skin.

Pineapple
If you want another fruity way to reduce fine lines and wrinkles, you can use the juice or the core of a fresh pineapple. Apply the juice either by hand or by rubbing the core over your face, and leave it on for ten to fifteen minutes. You can enjoy the tropical aroma of this home remedy while the pineapple juice helps to improve the tone and texture of your skin, enabling you to feel fresh and look younger.

Diet
Your diet can have a surprising effect upon the condition of your skin. Most people associate rich, fatty foods with weight gain and sluggishness, but these foods can also result in poor skin condition. Plenty of fresh fruit and vegetables, and vitamin-E rich foods can help to keep your skin in good condition and help keep signs of aging at bay.

Quit smoking
If you smoke, you’ve probably heard many reasons why you should give up this habit. One of them is that smoking can age your skin prematurely and leave you with deep and numerous wrinkles. Quitting smoking can help you enjoy younger looking skin for longer, as well as help you with your health.

Reduce stress
Stress is another factor that can affect our skin and leave us looking and feeling old before our time. In order to try and enjoy younger looking skin, you need to take the time to relax and de-stress. Make sure that you put a little time aside each day to really relax and get things into perspective. Whether your idea of pure relaxation is a long, luxurious bubble bath or curling up with a good book, take the time to try and relax each and every day.

Getting married is a special, exciting, and busy time that most women dream of from the time they are little girls. But there is more to getting married than flowers, dresses, and saying “I do.” Before you marry the love of your life, you should have a few health checks to make sure that you are in tiptop shape health wise.

Every bride wants to look their very best on their wedding day; when else will you be the focus of attention of your closest friends, as well as the subject of a photographer chosen to capture you and your partner within a day that is both intimate and public? Every bride deserves to be the special lady of the day and look the best. The hairdo, the makeup, the bridal dress and how the bride conducts herself is the focus of everybody’s attention on her wedding day and you will feel much more comfortable, if you have already done the dress rehearsal first. The biggest beauty tip for any bride is drink loads and loads of water and keep her stress level minimum. No beauty tip or treatment will work if you don’t drink enough water or you are highly stressed. Remember to choose your wedding makeup and hair style way early and it should be such that it looks good in photos too.

Beauty Tips for Brides

• Brides should drink 10 glasses of water each day .Eating well should top the list of dos. Include lots of juices and fruits in your diet. Tomato juice is good for the skin .Eat 3-4 oranges every day for your  daily doze of vitamin C essential for healthy skin on her wedding.
• Try to avoid junk foods and processed foods as much as possible. Put a limit on your caffeine consumption and stay away from foods that contain too much sugar or are high in calories
• Exfoliating the face and body should also be an essential in the beauty itinerary. Have a good face-scrub and use the scrub at least 3 times a week. It is better to scrub the dry areas such as your elbows, knees and heels often. After that application of Vaseline is mandatory.
• Brides should cleanse, Tone and moisturize twice a day.Apply sunscreen everyday 20 minutes before getting out in the sun.Exfoliate twice a week. Brides should get a facial done once a month.Apply ubtan every now and often
• Diet and Exercise In order to look your best, eating a balanced diet and exercising regularly are vital components. Eat plenty of fresh fruit and vegetables, get your eight glasses of water a day, and reduce alcohol consumption. These three tips alone will help prevent your skin from looking dull. Many brides also face the desire to shed those extra pounds before their wedding day. For most of us, it’s a battle between craving fattening food and wanting to lose that weight. Keep stress level at minimum, stress makes your skin bad.Get your last facial done 4-5 days before your wedding
• Hair Care Getting your hair in shape doesn’t take much effort, and is something that you’ll want to continue long after your big day. According to the experts, you should wash your hair only when it feels dirty , and deep condition the hair once a month. This is where an oil or conditioner is combed through your hair and left on for at least 10 minutes before fully rinsed out. Massaging your scalp with shampoo while you wash is another helpful hint. Massage stimulates blood flow and encourages the growth of healthy hair. When dry, brushing your hair well  again stimulates the scalp, and also gets rid of any dead hair. Vidal Sassoon recommends that you also work out the hairstyle for your wedding day well in advance. If you plan on having it cut, make sure that it’s done about a week before the ceremony. This way, your style will keep its shape but has time to settle.
• Hand and Foot Care Your hands and feet shouldn’t be forgotten either. Beauticians suggest a manicure and pedicure at a beauty salon every 2-3 weeks before the wedding, which normally includes a foot massage to stimulate your skin. At home, you should moisturize your hands once each day, and soak your feet in warm water for 10 minutes twice a week. When it comes to your nails, it’s important to file them at least twice a week and push back the cuticles while you’re in the bath. A simple buffer will also help restore the natural beauty and shine to your fingernails. As you prepare for the wedding day, pay particular attention to not bite or chew your nails, and don’t wear any polish. This prevents the nails from yellowing; most brides choose a natural look for their nails on the day of the wedding, and you don’t want to have an unhealthy look. You know what it takes to make yourself feel good. In these months of hectic preparation, it’s just easier to overlook those things. Take time for yourself, and your beautiful face will shine on the big day to come.

Staying healthy during the summer months requires more than just eating the right foods. Below is a partial list of things to do that will help you stay cool and healthy during the hot summer months.While summer usually brings lots of opportunities for playing outdoors and having fun in the sun, it can also bring a threat of heat and sun related injuries. As temperatures outside rise during summer months, so does the risk for dehydration, heat exhaustion and sunstroke

Drink plenty of water. It is very important to drink water. Your body needs water to prevent dehydration during warm summer days. Take special care to make sure infants and toddlers drink enough water. They can become dehydrated much more easily than adults.

 Do not smoke – The risk of lung cancer or other smoking related diseases is high. In America over 300,000 people each year die from smoking related diseases. Three quarters of all deaths caused by bronchitis are due to smoking.You know exercise is important but you do not want to go to the gym – sounds reasonable. Your body repairs itself at night. However being in bed for 13 hours does not guarantee that you had a good nights sleep. To ensure your sleep is good, the temperature of the room should be just below body temperature. The bed clothes should be clean and light and noise should be limited.

Eat light meals that are healthy, nutritional and easy to digest. Summer is a great opportunity to eat plenty of fresh vegetables, fruits, and salads. Avoid eating heavy, spicy or starchy meals that can make you feel tired and sluggish.

Wear light-colored, lightweight, and comfortable clothes. Remember that light-colored clothes reflect sun’s heat from your body while dark-colored clothes attract and absorb it. Choose loose-fitting and lightweight fabrics such as cotton or linen to help you stay cooler during hot weather.

Don’t forget to include sunglasses and a hat in your summer wardrobe. Select sunglasses that block ultraviolet rays and have a wraparound style that prevents sunlight from shining into your eyes. Choose comfortable summer hat that provides plenty of shade and offers protection from sun.

  Nutritious and good for your skin.  Almonds are actually seeds we eat from an almond tree. Almonds are an outstanding source of vitamin E, fiber and magnesium.  Eating almonds has been shown to increase energy levels, soften your skin, and help reduce food cravings.

Almond Skin Whitening
Almonds have been used for centuries to give a youthful radience and glow to dull and damaged skin. In fact it cleanses the skin deeply,rejuvinates and improves the complexion. It is a part of many at home skin whitening recipes, like facial cleanser, scrub and homemade face packs.
Homemade face pack
All You Need;
5 Almonds , 2 tsp milk ,1 cup water ,1 tsp rose water ,Few drops almond oil
1 tsp glycerine (optional for dry skin).

Soak almond over night in water. In the morning peel off and grind well with milk and other ingredients to make a paste. Apply this face pack over thoroughly cleansed face for almost twenty minutes or until it dries away.Now gently rub your skin in upward direction to remove the mask. Wash with cold water.This mask soothes,softens and cleanses your skin. Use it three times a week to get a glowing complexion and flawless skin.
For best results also add daily application of sweet almond oil before going to bed to your skin care regimen.

Homemade Face Masks
Skin care treatments with almonds including easy recipes for natural face cleanser, homemade facial masks and exfoliate scrubs to give you beautiful fair complexion and soft smooth skin. almonds have maintained a significant importance regarding its health benefits. The most common health benefits associated with almonds include heart healthy life, improved movement of food through the colon and the prevention of cancer. In Asian countries almond has always been considered a nutritive for brain and nervous system. As far as our skin is concerned, almonds consumption is believed to improve complexion and delay aging. Beside oral intake, women have been using almond oil and almond powder as a part of their face skin care regimen for centuries. There are numerous recipes for natural skin care where almonds act as the main component.

Honey and Almond Face Mask
Take warm honey (1 tbsp) and grated almonds (1 tbsp), mix well using some water. Immediately apply the mask to a cleansed face and rest for ten to fifteen minutes. Finally, was off the mask with water and apply a toner and moisturizer. This is a wonderful skin care mask, and worth the effort. The honey and almond moisturizing face mask is particularly good for mature, sensitive, or dry skin, but is suitable for all skin types
Almond Facial Cleanser
This is a very easy recipe for cleansing your skin naturally and thoroughly. Grind some almonds to form a slightly coarse powder. Put it in a glass bottle and store in a refrigerator. To cleanse your face and body add some water to form a somewhat thick paste. Rub it smoothly over your skin and let it stay for five minutes, now rinse with water to get soft and supple skin. This skin treatment removes away any dirt, impurities or dead skin cells and helps to improve skin texture as well as complexion.
Almond and Milk Facial Cleanser
Again the recipe is easy and quick. Just add some dry milk powder to almond powder and make a paste by adding water. You can also add fresh milk instead of milk powder but keep the paste thick. Apply on your face neck and hands, then rub gently for five minutes and rinse with cold water.
Homemade Facial Masks with Almonds:

Diets aren’t the way to go when it comes to losing weight. That’s because they create temporary eating patterns and, therefore, temporary results. Most dieters gain back any lost weight when they go back to their old eating habits. As you age, your weight gain is mostly fat rather than muscle. Use the Body Mass Index (BMI) to determine body fat percentage.

Any number higher than 25 is associated with higher blood fats, blood pressure , your healthy or unhealthy and the inevitably increased risk of heart disease and stroke. Yet the BMI is a good but imperfect guide.Muscle weighs more than fat, for instance, and women and men who are very muscular and physically fit can have high BMIs without added health risks. Because of that, waist circumference is also a useful tool to measure how much abdominal fat you have. In general, men are considered overweight if their waist measurement is greater than 40 inches (101.6 centimeters, or cm). And women, in general, are overweight if their waist measurement is greater than 35 inches (88.9 cm).

 Regular physical activity burns calories and builds muscle — both of which help you look and feel good and keep weight off. Walking the family dog, cycling to school, and doing other things that increase your daily level of activity can all make a difference. If you want to burn more calories, increase the intensity of your workout and add some strength exercises to build muscle. The more muscle you have, the more calories you burn, even when you aren’t exercising.

Breakfast kick-starts your metabolism, burning calories from the get-go and giving you energy to do more during the day. People who skip breakfast often feel so hungry that they eat more later on. So they get more calories than they would have if they ate breakfast. In fact, people who skip breakfast tend to have higher BMIs than people who eat breakfast Serving sizes have increased over the past 10 years, and these extra calories contribute to obesity. Another key factor in weight gain is that more people drink sugary beverages, such as sodas, juice drinks, and sports drinks. So choose smaller portions  and go for water or low-fat milk instead of soda.

Fruits and veggies are about more than just vitamins and minerals. They’re also packed with fiber, which means they fill you up. And when you fill up on fruits and veggies, you’re less likely to overeat when it comes to high-calorie foods like chips or cookies.

Healthy Weight Gain Tips

• Increase the frequency as well as amount of food at each meal gradually. Eat 5-6 times a day with 3 large and 3 small meals alternatively. Drastic changes in diet should be avoided.Balanced diet and regular exercise should go hand in hand.
• The nutritional supplements should be taken only after consulting a physician. If you know about the nutrition facts, you can enjoy a variety of weight gain diet foods. Carbohydrates, proteins and fats should be sensibly blended in a weight gain diet chart.
• Fruits and vegetables are good for the essential supply of vitamins and minerals. Eat as many as possible. Plan your meals well in advance so that all the required food items are available when required. Track your daily calories and weight. Once you know that you are gaining weight, it will keep you motivated to follow the weight gain diet chart further.
• Drink milk, milk shakes or juices instead of tea or coffee.Proteins help in increasing the muscular mass. 2.2 gm proteins per kilogram of your weight should be present in your weight gain diet foods. A high protein diet is therefore preferred.
• Milk is essential for building up of the muscles.
• Unsaturated fat and carbohydrates are packed with calories and thus become very important in a weight gain diet chart. They should cover 30-60% of the weight gain diet.

Salt is essential not only to life, but to good health. Most of our salt comes from food, some from water. Sodium is an element that is found in many foods as well as water. The body requires a small amount of sodium in the diet to control blood pressure and blood volume. However, most people consume many times the amount of sodium needed. A low sodium diet contains fewer than 2 grams (2,000 milligrams) of sodium each day. People with certain medical conditions such as high blood pressure, kidney disease, and heart problems can benefit from a diet that is low in sodium.With recognition of the inherent weakness of ecological studies, attempts have been made to relate sodium intake to blood pressure in epidemiological studies that identify characteristics of individuals.

Perhaps the most ambitious of these has been Intersalt Study, a cross-sectional assessment of >10 000 subjects in 52 locations around the world. In that study, it was again found that, given free access, the vast majority of people will invariably consume between 100 and 200 mmol of sodium. Overall, no association between sodium intake and blood pressure was identified by the Intersalt investigators in an analysis limited to the 48 centers consuming >100 mmol/24 hours. When the 4 centers consuming 0.2 to 50 mmol/24 hours were included, a significant association of sodium to blood pressure emerged. Moreover, after stratifying by age, in societies with greater sodium excretion, blood pressure increased more with age compared with those communities in which less sodium was consumed. Here are some basic guidelines that will help you get started:

• Control the sodium in your diet. Decrease the total amount of sodium you consume to 2,000 mg (2 g) per day.
• Learn to read food labels. Use the label information on food packages to help you to make the best low-sodium selections.
• Include high-fiber foods such as vegetables, cooked dried peas and beans (legumes), whole-grain foods, bran, cereals, pasta, rice and fresh fruit. Fiber is the indigestible part of plant food that helps move food along the digestive tract, better controls blood glucose levels, and may reduce the level of cholesterol in the blood. Foods high in fiber include natural antioxidants, which reduce the risk of cardiovascular disease. The goal for everyone is to consume 25 to 35 grams of fiber per day.
• Maintain a healthy body weight. This includes losing weight if you are overweight. Limit your total daily calories, follow a low-fat diet and exercise regularly to achieve or maintain your ideal body weight.

Foods to choose — The following are examples of foods that are generally low in sodium. Check the label to determine the amount of sodium as amounts can vary from one brand to another.

• Breads — Whole grain breads, English muffins, bagels, corn and flour tortillas, most muffins
• Fruits and vegetables — Any fresh, frozen, or canned fruit, any fresh or frozen vegetables without sauce, canned vegetables without salt, low-salt tomato sauce/paste
• Dairy products — Milk, cream, sour cream, non-dairy creamer, yogurt, low-sodium cottage cheese, low sodium cheese, ricotta and mozzarella cheese
• Fats and oils — Plant oils (olive, canola, corn, peanut), unsalted butter or margarine
• Soups — Salt-free soups and low-sodium bouillon cubes, unsalted broth, homemade soup without added salt
• Desserts — Gelatin, sherbet, pudding, ice cream, salt-free baked goods, sugar, honey, jam, jelly, marmalade, syrup
• Cereals — Many cooked low salt (read the label to determine sodium content) hot cereals (not instant) such as oatmeal, cream of wheat, rice, or farina, puffed wheat, puffed rice, shredded wheat
• Crackers and snack foods — All unsalted crackers and snack foods, unsalted peanut butter, unsalted nuts or seeds, unsalted popcorn
• Pasta, rice, and potatoes — Any type of pasta (cooked in unsalted water), potatoes, white or brown rice
• Dried peas and beans — Any cooked dried beans or peas or low salt canned beans and peas
• Meats and protein — Fresh or frozen beef, poultry, and fish; low sodium canned tuna and salmon; eggs or egg substitutes
• Beverages — Coffee, tea, soft drinks, fruit flavored drinks, low salt tomato juice, any fruit juice

Every person accumulates excess fat in different ways and throughout different areas of the body. To lose fat in the thigh and hip area is one of the hardest challenges in weight loss. Women in particular have a tendency to accumulate fat in these areas.

Before you get into a fat loss regime to remove that particular area of fat, understand that you will need to lose overall body fat and that focusing on only one area does not work. If you want to lose your hip fat you have to burn lot of calories as hip muscle which is also called gluteus is the largest muscle of the body. Here are some effective ways that will help you to lose your hip fat.

How to lose hip fat

You have to maintain a routine of at least 30-45minutes of cardio activity four times a week. This can be used as the warm up to your strength training exercises or done completely separately.

Your diet should contain plenty of fresh fruits (except banana) and vegetables as they contain lot of vitamins, minerals and fiber which are essential for weight loss. Also drink 8-10 glasses of water daily. Water washes out all the toxins from the body and helps a lot during exercise session.

Strength training regime helps you develop lean muscle out of the excess fat from your body. Crunches are the effective way to lose hip fat. The basic crunch should be your beginning where you complete 10-20 repetitions and focus on the ceiling to prevent any strain on your neck or back.Exercises like leg press, hip abductors and squats can help lose hip fat and are also beneficial for other parts of your body.

 A combination of cardio and strength training along with a health diet is required for best results. Without a healthy diet you are wasting your time because it is false if you believe you can eat whatever you want to eat and still lose weight.

 Avoid using elevator as it is better to climb stairs if you want to lose fat from your hip and thighs.If you want to tone your thighs and hips the most important exercise you need to perform is squatting.

You have to change your eating habits if you want to lose fat from any area of your body. Avoid eating fried food and try some new cooking methods like grilling, boiling and steaming. If you want to lose some fat you have to drink lot of water as water plays a very important role in a weight loss program. Water washes out all the toxins and helps a lot during exercise session.

You can start aerobics 30-40 minutes per day and five times a week as aerobics helps a lot in tightening your muscles shaping your body.If you want to lose your hip fat you have to burn lot of calories as hip muscle which is also called gluteus is the largest muscle of the body.

Stepper is a good option and is better than other exercise machines as it focuses specially on butt muscles.

If you like drinking fizzy drinks then you have to cut down all those drinks as all fizzy drinks are rich in calories.

Always start an exercise program which you really enjoy as exercise done with a happy heart are having better effect.