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 Additionally, strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down.

 How do you start strength training? Try some planks or push-ups on your knees or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep extensions right in your home or office. Mix in some new ab, arm, back and leg moves if you like. Strength training just three to four times per week can lead to rapid improvement in not only weight loss, but also range of motion, stability, and posture.

 Slowing down to focus on things like the taste, textures, temperature and smells of what you're eating can help with portion control. But mindful eating also means really focusing on what you're eating and when—this can help you identify unnecessary munching moments you may not realize you're engaging in throughout the day that may be tacking on extra calories. More importantly, try to avoid eating foods that you don't choose for yourself. Mindful eating can help shift the focus of control from external authorities and cues to your body's own inner wisdom. Noticing where your extra calories actually come from is another step to making better choices in the short and long term.

 Spicy foods can actually help you cut back on calories. That's because capsaicin, a compound found in jalapeño and cayenne peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more, eating hot peppers may help you eat more slowly and avoid overeating. You're more likely to stay more mindful of when you're full. Some great choices besides hot peppers are ginger and turmeric.

 There's a ton of research that demonstrates getting less than the desired amount — about seven hours — of sleep per night can slow down your metabolism. Chronic sleep deprivation may even alter hormones that control hunger, and some studies show that there is a connection between poor quality food choices and less sleep. Good sleep has a ton of other benefits too, like boosting alertness, improving mood and overall quality of life. So don't skimp on your ZZZ's, and you'll be rewarded with an extra edge when it comes to overall health and losing weight. Start small with just pushing up bedtime by 15 to 30 minutes, every minute counts!

 People who log everything they eat — especially those who log while they're eating — are more likely to lose weight and keep it off for the long haul, studies consistently indicate. The habit also takes less than 15 minutes per day on average when you do it regularly, according to a study published in the journal Obesity.

 Start tracking on an app like MyFitnessPal or use a regular notebook. It'll help you stay accountable for what you've eaten. Plus, you can easily identify areas that could use a little improvement when it's written out in front of you.

 Our nutrition experts stress that skipping meals will not make you lose weight faster. If a hectic day makes a sit-down meal impossible, stash a piece of fruit and pack of nut butter in your car or purse and keep snacks in your desk drawer — anything that will keep you from going hungry!

 Going long periods of time without food does double-duty harm on our healthy eating efforts by both slowing down your metabolism, and priming you for a binge later in the day. Make it your mission to eat three meals and two snacks every day, and don't wait longer than three to four hours without eating. Set a "snack alarm" on your phone if needed.

 Potassium, magnesium and calcium can help to serve as a counter-balance for bloat-inducing sodium. Foods that are rich in potassium include leafy greens, most "orange" foods (oranges, sweet potatoes, carrots, melon), bananas, tomatoes, and cruciferous veggies — especially cauliflower. Low-fat dairy, plus nuts, and seeds can also help give you a bloat-busting boost. They've also been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing risk of chronic disease overall.

 Are you frustrated about gaining weight but not knowing the reason behind it? You are certainly not alone. While overindulging is often the most crucial element leading to weight gain, other variables, such as stress, life stages, job, and even gender, all play a role.

 A sedentary lifestyle is no doubt a leading cause of weight gain and chronic illnesses. In addition, obesity is home to many health problems. But the reason as to why you gain weight can vary immensely.

Ab Workouts

 And having key weight loss tips and insights about weight gain in your 30s will assist you in getting back on track.

 Differentiating Weight Loss and Weight Gain in Men and Women

 Our anatomy is different; physiology is distinctive, and so are our actions. But is this difference also reflected in our capacity to gain or lose weight? If you answered yes, you are correct.

 Our anatomy is different; physiology is distinctive, and so are our actions. But is this difference also reflected in our capacity to gain or lose weight? If you answered yes, you are correct.

 It should suffice to say that a woman’s body deposits fat differently than a man. For example, women tend to store fat around their thighs and hips. While men tend to have more significant abdominal fat. By knowing this, we can target the weight loss areas.

 Men have a higher total muscle mass, while women have a more considerable total body fat than their counterparts. To exemplify, a woman will have more fat than a guy for the same BMI (body mass index). Men and women differ even at healthy body fat levels.

 Lifestyle Causes for Weight Gain in Your 30s

 When people are in their 20s, they are energetic, enthusiastic and have fewer responsibilities.

 As a result, they can focus on their health and look their best. But entering into one’s 30s, especially hitting the late 30s, life can get more complex with increasing responsibilities and reduced physical strength.

 As a result, sudden weight fluctuations can start right from your prime college days, your 20s.

 Erratic eating habits, zero exercise and poor sleeping patterns are all to blame for weight gain. This pattern often remains constant even till your early 30s.

 Then the weight rises due to other physiological changes right as you enter your 30s. It can also lead to resistant weight loss or even your weight loss journey hitting a plateau.

 Oh! The stressful days have made it difficult for us to enjoy our food. It seems like you have dedicated your life to your laptop, chair, desk, and files.

 Do you know eating quickly without understanding your food does not help your body?

 You might have heard your elders say eat slowly and if you are eating, think about your food. When your mind is somewhere else, tense, you will tend to eat faster.

 Your brain takes 20 minutes to understand this, and then it sends signals to you to stop eating right away. Still, if you eat faster, your brain might get confused, and you might not get the signs of being full, and end up overeating.

 As mentioned in the above point, you might not come to know that you are overeating. Learn to manage your stress, especially when you are a working person.

 The workload is unavoidable when you have a task to complete with a deadline. The same is the situation with stress. Mental health and physical health are correlated, and you need to take care of both.

 You cannot ignore your mental health while focusing on your physical health and vice versa.

 Are you the one who likes to drink cola or a milkshake during lunch break? You are doing wrong with yourself.

 Do you know liquids tend to increase your appetite? Yes, they boost your hunger, and you eat more. However, we generally forget that store-bought shakes contain empty calories.

 Instead, go for coconut water, nimbu-pani or chaas.

 Do you consciously choose fruit over chocolate to satiate your sweet craving or dahi with seasoning over a brownie and ice cream on a hot summer day? Then you have won half the battle.

 Being aware of the natural options, including fruits, salads, whole grains, seeds, nuts and avoiding desserts, ice cream, and snacks, can go a long way to staying healthy and happy.

Dance Workouts

 If your work is such that you need to rely on packaged food, read the label. People who generally rely on packaged foods should develop a habit of checking the labels on the packet and avoid food having high sugar or sodium content.

 Therefore, look for organic, low salt, low preservative options. They may be more expensive, but our primary responsibility is towards ourselves. So cut down on that additional pair of shoes, invest the same amount in making yourself healthy.

 So, you need to understand that just counting your calories or tracking your calories would not do everything.

 So, you need to understand that just counting your calories or tracking your calories would not do everything.

 It would help if you exercised too. Make a routine and exercise regularly. It seems uneasy for at least 15 days, but once you develop the habit, you will feel an urge to exercise daily.

 You can do any form of exercise. Be it yoga, Pilates, HIIT workouts or weight training. Nobody can deny the benefits of walking. Anyone can get time to at least walk. Short spans of walking between work are also beneficial.

 Many studies prove that getting adequate sleep helps your weight loss process. Sleep deficit is the worst thing you give to yourself.

 You work for the whole day and then again sit at night to complete your pending work or extra work that you cannot do in the daytime.

 Despite knowing that you have to get up early in the morning, you sleep late at night. Sleeping late at night increases your sugar cravings, and you end up eating a lot of sweets. So, do not stay awake late at night.

 If every meal has three to five different coloured vegetables in raw or cooked form, a protein source and some healthy carbs, you have served yourself a healthy meal.

 Ensure you start by filling up 50% of the plate with vegetables, about 25 to 30% with protein and the rest with carbs. If you can stick to this simple thumb rule, you will successfully start your weight-loss journey.

 Also, it would help if you ate your salad first. It fills you up, and when you move on to carbs and protein, you may not require a second helping.