Cardio Exercise:
- Think like a kid and pull out the Jump Rope. Ten minutes of fast paced skipping burns 110 calories.
- If you are feeling like a grownup (and have a bit of storage space to spare), you can try Inclide Stepper which adds a little umph to your cardio exercise.

Strength Training:
- Stability Balls are great for more than just core work. Try squats with the ball pressed against the wall so that its supports your torso.
- Also great are Dumbbells with adjustable weight that can be increased as you gain strength or a versatile Kettleball that can be used in strength and cardio routines

Stretching:
A Yoga Mat is a must. Even if you are not downward dogging, the soft surface makes it ideal for warm-up stretches or pushups.
Resistance Bands are designed for light and speedy mobility that helps you isolate target muscles more effectively.

Finally, you might also want to try our favorite exercise Plank which ranked top in whole body exercise.

Sources:
That’s Fit

Blood sugar means almost exactly what it sounds like – it’s a measurement of the amount of glucose (one type of sugar) in your blood. A rise in blood sugar is a natural effect of consuming any food as your digestive system works away at turning that food into energy.

However, if you eat a lot of sugar and refined carbs (white bread and white pasta, for example), your blood sugar level will spike as a lot of sugar hits the bloodstream all at once. In response, your body will release insulin to bring the blood sugar level back down (by either storing it as fat or storing it in your muscles for short-term use).

So if you crank up the sugar in your blood, your body may respond by storing fat! On the flip side, eating complex carbohydrates, fats, and proteins will help keep your blood sugar levels from spiking and help reduce the amount of fat your body stores.

Sources:
PubMed.gov

With chicken (or turkey and other poultry), breast meat is the leanest option (only 47 calories and 1 gram of fat per ounce). Aim for a serving size of three ounces, that’s about the size of a playing card. As for chicken’s reputation for being bland? It’s as outdated as those road-crossing jokes. There are plenty of easy ways to add flavor for a fast and fresh dish.

Simple yet Healthy Chicken Meals

1. Stir frying – Add a small amount of oil to a hot pan and add cubed chicken with lots of veggies (some of our favorite are snow peas, broccoli and bell peppers). Try using sesame oil which gives stir-fries their distinct flavor and olive oil, a good source of healthy unsaturated fats.

2. Poaching – Perfect for cooking up a big batch of ready-to-use chicken for salads and wraps. Spice up your poaching liquid without adding calories by adding whole peppercorns, bad leaves and other spices to the mix.

3. Grilling – Trade BBQ sauce and bottled marinades for options with minimal sugar and sodium. Make your own marinade with fresh citrus juice and herbs. Or opt for a spice rub.

Sources:
Noom
Shape
Men’s Health (50 ways to cook chicken breast!)

1) Mind Set
For busy people to lose weight, it is really important to set your mind for the goal and stick to it. Without a strong will and determination, you can never achieve your target as you will tend to neglect it at some point. So learn to practice self-discipline before you start with anything.

2) Incorporating
Try incorporate exercises while you’re at work. For example, take the stairs to your floor. If you work on a higher floor, walk part of the way and then take the elevator. During lunch, instead of driving or go down to the cafeteria, opt for a place where it would take you about 5-10 minutes of walking from your work place. Taking short 10 minute walks a few times a day will do wonders for your metabolism!

3) Pack Your Own Lunch
This will actually allow you to pack healthy ingredients and control your calorie portions, as well as saving your money. It’s okay to go out to lunch with your friends or office mates occasionally, just not every day. When you do, try to eat in small portions and include a lot of vegetables and fruits in your menu.

4) Do Some Office Workouts
If you are working, there are a lot of office exercises that you can do discreetly without the unwanted attention from you colleagues. As with any workout, the first thing you should do before performing any of exercises is to stretch. Learn about them through books or online tutorials. If you can’t find any, you might want to try this simple workout: To start, position yourself in front of your chair and grip the sides of the seat behind you. Then, lift yourself down and back up. Repeat this a few times. This exercise not only can fight stress, but it can also strengthen both your core and your triceps. Just make sure that you’re careful if your chair has wheels.

5) Drink Plenty Of Water
Water can do a lot of magical wonders to the body. Simply make it a habit to drink at least 8 glasses of plain water every day can help speed up your metabolism rate thus making it easier to lose weight. Not only that, but it is also good to cleanse your body from toxics, helps fight fatigue and in return could increase your performance at work.

1. Apples
Be it green or red, an apple a day keeps those extra pounds away! It might sound cliché, but munching one before every meal not only add one fruit or vegetable portion on your daily diet, but the richness of fiber an apple provides will keep you feeling full for longer without costing you a lot of calories. Apples not only can help fight food cravings, but it is the ideal afternoon or evening snack as a substitution for junk foods such as chips and sweets.

2. Oatmeal
Oatmeal is a whole grain, which means it can lower your risk for several diseases, including high blood pressure and diabetes. Also high in fiber, it provides a steady source of complex carbohydrates, which can prevent hunger and promote fat loss. Not in favor for oatmeal? Don’t worry. Oatmeal is such a versatile food. You can make oatmeal cookies, smoothies or just combine it with fruits and nuts for some extra nutrients.

3. Eggs
Most of us think that eggs are full of fat and can make you fat. This is partially correct. Eggs do have a lot of fat, but eaten in isolation, that is one whole egg at a time, it can actually become one of the best food choices in your diet! Eggs are packed with a variety of nutrients including protein, zinc, iron and vitamins that are good for your health. Eggs as in raw, boiled or half boiled (but not fried), could make you feel fuller for longer so that you eat less at your next few meals.

4. Yogurt
Yogurt is known for having calcium, power-boosting protein, vitamin D and many other essential nutrients. When consumed on a regular basis, yogurt helps break down fat around the midsection and shed unwanted pounds. Yogurt not only helps to prevent and kill bacteria that causes infections but also helps to ward off cancer.

5. Bran cereal
As a breakfast meal, bran cereal is great to maintain your weight and a good supplement for vitamins and fiber. They are heavy enough to leave one feeling quite full after eating them. Moreover, bran fiber requires a bit of chewing. That gives your body time to realize you’re full before you shove in more. Stick this as your breakfast menu for at least two weeks and you will definitely see the difference.

Kiwi
Not many of us knew that this little hairy fruit is a rich source of antioxidants, especially vitamin C and E and traces of vitamin A. It’s these vitamins that play a major role in keeping our skin healthy, as well as reducing the signs of aging. Kiwi is the leading source of vitamin C in the fruit world and it is vitamin C that we know has huge benefits in keeping skin young and vibrant. Massaging this particular fruit over the face or other parts of the skin following a bath can really clear the pores! Besides preventing ageing symptoms, kiwi also provides skin a soothing feeling.

Carrots
Carrots are an excellent source of vitamin A and beta-carotene which are some of the important nutrients needed for a healthy skin. They not only contain high levels of antioxidants, which can prevent free radical damage of skin cells, but they are also good for your eyesight. You can enjoy carrots raw in salads or with a low calorie dip, cooked them or juiced them up for a yummy healthy drink!

Dark Chocolate
Much to our surprise, chocolates especially dark chocolates had been proven to be good for our skin! So be gone to all those myths saying how chocolates are bad for you (but of course with the right and controllable amount that is).Chocolates are basically made from milk, cacao beans and other ingredients. The antioxidants inside cacao beans have been found to be comparable to those in green tea and can help prevent free radicals from damaging the elastin and collagen in the skin, thus helping prevent wrinkles and discoloration. Not only that, but the flavonoids, which are compounds that act as antioxidants inside dark chocolates can absorb UV light, help protect and increase blood flow to the skin, and improve skin’s hydration and complexion.

Sunflower Seeds
Sunflower seeds are high in Vitamin E, vitamin B1, manganese, copper, magnesium, selenium, vitamin B6, and phosphorus which are great for your body and your skin. The vitamin E is crucial in protecting the skin from free radical and sun damage. It can also help prevents scarring and smoothen the appearance of wrinkles. Sunflower seed oil contains essential fatty acids which are perfect for encouraging the formation of collagen and elastin, promoting a softer skin. These fatty acids also create an antibacterial effect, protecting the skin from bacteria and lowering the occurrence of acne.

Green Tea
Green tea is packed with health and beauty benefits that you can enjoy whether drinking it or applying directly to your skin. The leaves can be used as a gentle exfoliate, guaranteed to give your skin a healthier glow. As it is rich in anti-oxidants, green tea is a great anti-aging remedy that helps you ward off wrinkles by fighting free radicals as a result from the exposure of the UV rays. It is also good to clear acnes, treating skin disorders and helps fight skin cancer.

The truth is, a typical Mediterranean diet is packed with fresh fruits and veggies, whole grains, fish, poultry and is low in red meat, butter, cream. In addition, takeout and processed food like pre-packed sandwiches, microwave meals, cookies and candies are not their favor.

Want a Taste of Med?
You too can follow a Mediterranean diet by upping your fiber (try a portion of berries at breakfast or an extra side salad at lunch), choosing lean protein like fish, poultry, or beans, and cutting back on the processed food, red meat and full-fat daily products.

The Secret is the Grape
And the added bonus is that a glass of wine now and then is not off-limits in the Med. In fact, recent studies in animals suggest that red tine contains an ingredient that may actually reduce the development of fat tissue! Keep in mind, though, alcoholic drinks are high in calories, so enjoy as occasional treat.

Sources:
Noom
PubMed

The truth is, late evening calories are no different than calories eaten at the other time of the day. The tricky part is that studies shown that we have lower self control during late at night and often end up eating more unhealthy food (compare to day time).

Why You Feel Like Eating?
Sometimes eating dinner too early is the main culprit. Another common reason is due to our body being a bit “off” which make you feel like you are dehydrated, low on salt or lack of protein. But most of the time, it’s just because you feel boring.

Our Suggestion
Since late at night you are out of control (sounds like legit excuse), this is our proposed action plan that won’t require any thought.
First, take a sec to check whether you are really hungry, not eating out of boredom or stress.
Still hungry? Try sipping on water first (to treat dehydration) and then choose protein-rich or high-fiber food to fill you up.

Try these:
- Yogurt
- Veggies with hummus
- Nuts
- Banana
- Oatmeal
- Dried tart cherries
- Whole grain cereal with skim milk
- Wheat crackers and low-fat cheese

Important Point!
- Just take out a SINGLE portion, and enjoy it SLOWLY. Don’t revisit the kitchen until you have let yourself digest for at least 30 minutes.

Sources:
Noom
FitDay

Plank How To
1. Get into pushup position, but with knees and elbows on the floor.
2. Rest your forearms and palms flat on the floor/mat.
3. Press down your forearms, raising up onto toes and resting on the elbows.
4. Straighten your leg, keep your back flat, in a straight line from head to heels.
5. Keep your abs and core muscles tight then count to 10.
6. If 10 is too easy for you, try hold for 20 seconds.
7. Repeat for 3 sets.

Source:
Ace Studies