benefits of bananas

Many people are aware of the amazing health benefits of bananas.  Bananas are loaded with several health benefits and are extremely delicious in taste. They contain many essential nutrients and improve heart health, digestion, and weight loss. It is a very convenient food snack with 3 Es advantages – Easy to carry, Easy to eat and Easy to digest. Many people consider banana for weight loss program and some consider it to weight gain program. Eating bananas good or bad for weight loss or weight gain is vary based on the technique you eat it.

benefits of bananas

How Many Banana You Should Eat?

Balance and variety are the hallmarks of a healthy diet chart.

Although bananas are a healthy, nutrient snack, eating it too much could be detrimental. Bananas also contain various plant compounds that may help to reduce stress levels, any chronic disease, inflammation.

The WHO (World Health Organization) also recommends eating at least 5 servings of vegetables and fruits per day to stay healthy. Adding a banana in your daily diet is a great way to boost your intake of whole fruit and step forward to promote your overall health.

Keep on reading to know the science-based health benefits of bananas. Banana is one of the world’s most incredibly popular fruit, it contains many amazing yet important nutrients and other related facts. Some of them are:

Banana contains a good amount of fibre along with several anti-oxidants. One medium-size approx  18-120 grams) of banana boost the recommended dietary intake of:

  • Calories – 105
  • Vitamin B – 33%
  • Manganese -14%
  • Vitamin C – 11%
  • Copper -10%
  • Potassium – 9%
  • Magnesium – 8%
  • Fiber – 1 grams
  • Net carbs – 24 grams
  • Protein – 3 grams
  • Fat – 4 grams

The color, size, and shape of the bananas vary according to the weather and climate of a particular country. The banana commonly looks Green in color when unripe and become light yellow as it matures. Each banana carries about 105 calories and consists potential carbs. Bananas hold very little protein and almost with no fat.

The unripe (green) bananas consist mostly of starch but as soon as it ripens, the starch turns into glucose (sugar).

What happens to your body if you eat 1 Banana daily?

One medium-size approx 18-120 grams) of banana gives immense health benefits, some of them are:

  1. Normalize arterial pressure – Reduces high blood pressure.
  2. Reduces excess weight – being rich in fiber banana keeps your tummy full for long as it contains starch which reduces the appetite and helps you in weight loss.
  3. Reduces the risk of anaemia – Anaemia causes tiredness, paleness, and breathing issues. It happens when you have a low level of haemoglobin in the blood. Bananas contain a lot of iron elements, which stimulates the production of red blood cells. Bananas also contain vitamin B6, which regulates blood glucose levels and fighting anaemia.
  4. Improves digestion – Bananas are easy to digestive good
  5. Reduces stress level – Banana contains tryptophan (an amino acid) required by our bodies in order to receive happiness hormone, therefore, bananas freshen up your mood.
  6. Loaded with vitamin B6 – One banana contains approx 20% of your daily requirement of vitamin B6. This helps your body produce haemoglobin, tryptophan, natural insulin for creating healthy cells.
  7. Increases energy level – Bananas contained a good amount of potassium which protects your muscles from cramps, whilst the carbs provide you with enough energy to perform heavy workouts.

Also Read: Healthy Foods for Weight Loss

Are Bananas Good or Bad?

Eating anything in access only the causes of bad things than good. Banana is a healthy addition to almost any of the diet, but eating too much of it can lead to health complications or nutrient deficiencies.

Generally, bananas are not considered as high-calorie food, however, if your banana causing you to eat more than your body needs than it could lead to unhealthy weight gain especially when you may consider banana for weight loss. Eating too many bananas may also lead to weight gain, poor blood sugar control, and nutrient deficiencies.

The benefits of bananas are not hidden, but at the same time, your body has a complex digestion system that requires many types of nutrients for proper body function. The best way to ensure that you are feeding your body as much it needs is to eat an assortment of foods from each food group.

There is no specific number that makes bananas good or bad. It really depends on individual unique calorie and nutrient needs. One can eat as many bananas he or she wants, as long as you are not over-consuming calories. As per doctors, 1 to 3 bananas a day considered as a moderate intake for most healthy people.

Don’t forget to include a variety of other nutrients like: dense vegetables, fruits, lean proteins and healthy fats in your daily diet.


Most of us are well aware of unlimited health benefits of Yoga but finding the discipline to be regular in routine and to stick with it is often the most difficult part due to the busy lifestyle and hectic work schedule. In today’s scenario, every obese person wants to lose weight, but as we all know it involves a lot of discipline and commitment. However, not all of us can work-out and sweat it out for two hours in a gym, also following zero-oil and zero-sugar diet to lose weight is also not easy. Infect for some people when it comes to dieting, it becomes very difficult for them to stay motivated. Another reason for giving up is expecting immediate results from any weight loss routine and hence most of us giving up in mid-way.

Yoga is something that not only helps in weight loss but it also calms the mind and increases immunity. Some people find dieting as an efficient way to lose extra calories, but in reality, just the way a strict diet helps you lose weight, in the same way it bounces back the lost weight on you when you come back on your normal diet. Hence it is important to follow good diet techniques along with healthy lifestyle and regular exercise to reduce weight.

Health Benefits of Yoga:

Not all things work and suit everyone, but if yoga is done with dedication and discipline, you can surely lose that extra pounds and stay in shape. One can find the numerous benefits of yoga.

While it is said that if we compare yoga to high-intensity workouts, yoga burns lesser calories, but there are some yoga flows as well and if done at a moderate to high speed, can make you sweat like no any other workouts.

Maintaining a regular yoga practice can provide you so many physical and mental health benefits. Along with weight loss, yoga also plays a vital role in relieving stress, which is one of the key causes of weight gain. When practiced on a regular basis, it leaves you feeling fresh, calm, bounces focused. Yoga incorporates breathing exercises and meditation to keep your body, mind, and breathe in harmony, thereby encouraging relaxation and eliminating stress from your life.

How often should you do yoga to lose weight?

Practicing yoga as often as possible will be very helpful in order to lose weight. You can do a more active, intense practice at least for four to six times per week for at least one hour a day. But if you’re a beginner and you are just going to start practicing yoga, you should start slowly and gradually you build up your practice. This will allow you to build up your flexibility and strength and prevent injuries. You can do a self-practice for at least 20 minutes daily and allow yourself one full day of rest each week.

Also Read: Friendly Foods for Weight Loss


If you are carrying a few extra pounds, losing weight could be a good idea for your overall health and wellbeing. Read on to learn the side effects of alcohol that could be having on your weight.

The best and effective way to lose weight is to burn more calorie than you consume and reducing alcohol consumption can help you lower the calorie intake. Moreover, it’s not the calories you will cut that help you achieve the ideal weight, reducing alcohol intake will also help you get better sleep at nights. So, you will wake up refreshed and feels little more motivated to go for a morning workout.

Keep in mind that you will only attempt to lose weight if your body mass index or BMI is above the healthy range according to your age, height, and gender, you can take the help of a health care professional to get the information about your BMI.

Alcohol & Weight Loss

Alcohol contains more calories than one can imagine, it contains seven calories per gram, as compared to protein and carbohydrate which have around four calories per gram. The research on whether alcohol put you at increased risk for weight loss is conflicting. But a few studies revealed that it may be a risk for at least those who are heavy drinkers. Some studies revealed drinking alcohol may eventually make small changes in the body weight and these changes becoming more likely as the amount and frequency of alcohol consumption increases. If you think alcohol is the reason behind your unnecessary weight gain, consider quitting, you will be able to lose those extra pounds.

Stop Drinking Alcohol to Lose Weight

According to a research study, drinking alcohol before or during meals tends to increase the calories consumed during the meal, so not drinking at the time of meals would be the best bet for you. This helps you cut enough calories from your diet to help you shed extra kilos. Drinkers who are overweight, or who eat a high-fat diet are more likely to get weight-related issues. The key to losing weight is to burn more calorie than you consume. You must replace the alcoholic beverages with other beverages that have few calories such as lemon water, black coffee, and unsweetened tea. This can help you create a necessary calorie deficit. It is believed that reducing 500 calories per day can help you shed a pound a week. A heavy drinker who used to drink high-calorie alcoholic beverages will lose weight faster by just cutting back on alcohol.

Exercise for Weight Loss

If you want to make sure you lose as much as fat as possible and don’t want to lose much of your muscles, you will need to work out as well as reducing alcohol consumption and high-calorie foods. A combination of cardio exercise and resistance training exercise for muscle building is best for this purpose. The type of exercises will help you shed extra weight faster by creating a calorie deficit each day. Aim to work out for at least 150 minutes per week which should include cardio exercise and two strength training sessions. Giving up alcohol is a small change that can be achievable for some people with the help of quitting programs.

Also Read: Can You Lose Weight Without Diet?

diet for weight loss

diet for weight loss

Many people associate dieting with starvation and punishment. They often keep them away from fun social activities, events, and basically waiting until it’s all over so that they can begin living their lives in a leaner body. If data are to be believed, Americans to help achieve their goals invest around $20 billion on weight loss products, including medicines for weight loss, diet books, supplements, and weight loss surgeries. Is it necessary to invest in weight loss product, though? Can we lose that excess flab around our waist without being on a strict diet?

Read to learn about how you can shed pounds the healthy way without following a diet for weight loss.

Lifestyle Changes for Weight Loss

Successful weight loss is not all about dieting, say health care experts and nutritionists. Dieting is a temporary thing when it comes to losing a few pounds for a few days, and often, this can even backfire. People end up binging on the foods they avoided, and it happens eventually that they don’t even realize that they are doing it because it is very difficult to stay extremely restrictive for an extended period.

The most effective weight loss is by healthy eating. Focus on healthy option around you, concentrate on eating more fruits, green leafy vegetables, whole grains, lean proteins and keep less space for the dessert and junk foods in your meal plate. By trimming 500 calories from your daily intake or burning 250 calories through exercise, one can achieve the goal of his/her desired waistline. Dropping more than 300 calories is as simple as skipping a couple of sodas per day. Ditching 500 calorie s from your day can be done by eating one less bite at every meal and skipping sorbet after dinner. Little change, such as switching to balsamic vinegar and lemon juice, can make a huge difference.

Eating these foods can help you lose weight without dieting

  1. Whole grains- Eating whole wheat grain bread, brown rice or whole wheat pasta. All the whole grain variety provide essential vitamins, specifically vitamin B and minerals that fill your tummy and keep your energy levels high. Try to get 100% pure variety of whole grain items.

  1. Salmon- Protein plays a crucial role in building healthy muscles. Protein is high in omega 3 fatty acids, which has anti-inflammatory properties. Salmon contains a considerable amount of omega 3 fatty acids that provide essential proteins required for growth and development.

  1. Quinoa- It is a good source of plant protein that has the benefits of essential amino acids and is also packed with dietary fibres and iron.

  1. Pistachios- Nuts are an excellent source of protein, especially pistachios, they are packed with proteins that may help increase metabolic rate and promote calorie burning.

While following these good dietary habits, don’t forget to get moving. Exercise or physical activities are just as important as getting enough nutrition because that’s ultimately how you burn extra calories. Regular exercise helps increase metabolic rate and get your body going for an extended period. According to studies, those who perform daily physical activity, feel good about themselves, and they don’t want to ruin their efforts by making wrong food choices.

Also Read: Lose Weight without Starving

Weight Loss with Exercise

Exercise increase appetite and most people can include an appropriate exercise regime according to their body types and schedule. There are a lot of wonderful reasons to exercise and engage in physical activities. Health care experts always suggest incorporating workouts in their daily routine, especially those who are trying to lose weight. Exercise keeps them focused on their health goals and doing what is right for them. Exercise for weight loss! It makes people feel good. Avoiding foods can only make you feel deprived and often leads to overeating. Exercise also keeps you distracted from wanting foods or other stressors, and it helps alleviate stress from your life. Exercising means you are burning calories, which is good for all your body system, from your heart to the digestive system to physiological wellbeing. People should exercise to improve overall health and not only for weight loss alone.

Final Conclusion

When people try the diet for weight loss, they restrict themselves, which ultimately leads them to overeat. Medicines for weight loss also has a negative impact on over health of an individual who uses them. They think too much about short term goals and ignore sustainable changes. But if you want to lose weight healthily, you need to make some lifestyle modification for the rest of your life. Focus on healthy options such as eating enough essential nutrients and exercise regularly to burn extra calories. Stop drinking beverages like soda as it has found to have a most significant impact on obesity rates. Exercise for weight loss, however, the benefits of regular exercise don’t end at your waistlines. Daily workouts provide a bunch of health benefits from helping stave off depression to keeping your heart, lungs, and brain healthy for your later years.


The human body is the most beautiful creation of God. But due to many reasons some human body becomes lean, some fat, some medium, or some are obese. These are the different nature or type of body we have. To avoid the body shaming now, it is necessary to tone up your body and get yourself fit.

However, to maintain or to keep yourself healthy, it is suggested that one need to keep themselves physically active.

There are many ways to keep yourself physically active:

  • Walking: It a best and most effective way to stay active as well as to reduce stress. It’s a saying “when your sad go for a walk when your happy go for a walk”.
  • Cycling: Pedaling is related to our childhood exercise. When a child grows up the first thing, we taught them is cycling. In today environment when pollution is at the peak, and we humans are facing a lot of breathing problem cycling help us in breathing, and it is the best cardio.
  • Yoga: Yoga is one of the oldest methods to keep yourself fit. When there was no gym no aerobics, yoga was the only fitness method available.
  • Gym: It’s trending these days to be fit.

You can choose any of the option matching your interest level to stay healthy.

But before we jump into the conversation, we need to understand that to start with anything whether it is gym, yoga, Zumba, etc. we need a trainer. An expert who knows our body requirement and who choose the best exercise for us which can give the best result.

Many times, it happened you go to gym or fitness center to get yourself tone up or reduce weight or to gain weight, but sooner or later we end up with nothing as we do not have enough knowledge, techniques, and equipment. So, it’s essential to have a good trainer first.

This usually happened with everybody that by the time winter gets over we realize that our body is not fit to wear swimwear in summers and it’s important to quickly start some effective workouts which can help our body to tone up than others to look slim beach ready and toned.

In this article, you will get to know the simple ways through which you can reduce weight and tone your body.

Also Read: Friendly Foods for Weight Loss

You may have heard the words like zero figure and balanced physique from some fitness freaks or may watch your favorite celebrity giving some major fitness goals to the society. If you too are looking for ways to get a leaned body like your favorite actor, you must incorporate these exercises into your exercise regimen:

  1. Push-up: It is specifically for toning your upper body, arms, and chest.

How to do it:

  • Place your body with your arms straight out, slightly wider than your shoulder. Ground the toes into the floor, neutralize the neck and spine by looking on the floor. Make sure your head should be in line with your back
  • Hold your lower body and push your chest towards the floor or hold it two inches above the floor
  • Make it a roughly 45-degree angle and then repeat
  1. Plank: Plank helps to strengthen the spine as well as tone your arms as well as the upper, and lower portion of the body. To start with the plank, it is important to make your body well balanced.

How to do it:

  • Place your body with your arms straight out, slightly wider than your shoulder like you are about to do a push-up
  • Now bend the elbow and rest your weight on your forearms
  • The body should be straight from shoulders to ankles
  • Take a deep breath and in the beginning hold your body to the prescribed time
  1. Jumping jack: It’s simple and helps to tone the overall body. It is an exercise that can be done anywhere or anytime.

How to do it:

  • Stand up straight with your legs together, arms at your sides
  • Spread your legs when you jump, while stretching your arms out over your head
  • Jump back to starting position
  • Repeat
  1. Squats: Squats help to strengthen your lower body thighs, butt, and pelvic muscles. It’s also known as chair position.

How to do it:

  • Stand on your feet, slightly wider than your shoulder
  • Sit back and down as if your sitting on an imaginary chair
  • Hold your position for a second or two
  • Stand back in normal position
  • Repeat.
  1. Twist exercise: Here, we are discussing the full abdominal twist. It’s not only effective in reducing the flab around your waist but also strengthens your arms. All you need to do is:
  • Sit on the floor with your knee bent and flat feet. make sure your back is flat and abs tight. Hold a dumbbell in your hand and twist, take the dumbbell first to one side then come back to the center with the dumbbell. Then again twist and take the dumbbell to the other side.
  1. Lunges- They are very effective for weight loss, doing lunges means make your multiple muscles working at the same time for maximum calorie burn. Stand with feet hip-width apart. Hold your hands on your waist and take one step forward, and bend the knee, hold the position for as much as time you can. keep your spine straight, making a 90-degree angle with your leg. Repeat with your other leg as well.
  1. Crunches: It helps in reducing belly fat and abdominal fat.

How to do it:

  • Begin with lying on the floor facing upward.
  • Bend your knees to 90-degree
  • Place your hand either near the head to support your body
  • Push your upper body toward pelvis hold and relax
  • Repeat.

To have a well-toned body, it’s very important to have a healthy intake, protein and fibre are the excellent dietary sources. To reduce weight, one needs to add vegetables, egg, fruits, and plenty of water to his/her diet. These are specific tips for weight loss which can help your body to tone up and get ready for summers to flaunt.

lose weight

Almost all of us aware of the fact that weight management depends on two main factors which include diet and exercise. Many of us can’t exercise, we immediately have a thought of cutting down on food intake, which is not always considered a good idea. Research studies revealed that Weight loss is 80%, while 20% exercise which means we could be sweating in the gym every day, but poor eating habits may undo all that hard work. Therefore, we should focus more on our diet, what we eat on a regular basis, what are our food choices, and how we eat rather than starving ourselves just to lose some extra pounds. A wide range of weight loss products are available at online pharmacies. You can pick appropriate weight loss products online from trusted brands at

Weight loss can be a pain for many people. They believe that to lose extra pounds, you must be starving yourself. This is the reason many people think twice some are even afraid to set weight loss goals because the thought of being hungry frustrates them. Therefore, a lot of people prefer staying away from weight loss diets. Here are a few tips to achieving your weight loss goals without starving yourself:

  • Balance your meals- You need a balance in almost every field of life, whether it’s your professional, personal life, or your diet plan. Having a balanced diet is a key to a healthy body. If you are having a heavy lunch, then eat less during your dinner time. If you didn’t get the time to have lunch, then serve more in your dinner plate and prefer eating this dinner as early as possible before you sleep. Balancing out meals is the best way to prevent yourself from overeating.
  • Decrease the portion size- Server more, but in a small plate. This might sound weird, but the trick has shown to help with metabolism and reduce cravings. If possible, prefer serving five to seven small meals per day for an active metabolism throughout the day. Many people find difficulty in preparing these meals as they think they need to cook much to prepare meals. However, the good thing is that the meals can be repeated and you only need to prepare them once and then divide into two or three meals.
  • Fill up on proteins– Many people have complained of food craving during their dieting period. Having a protein rich diet can help you keep fuller from much more time and reduces the cravings. Prefer eating a protein-rich diet that contains whole wheat cereal, and low-fat milk, or yogurt with berries. Try to balance carbohydrates with proteins by picking more green vegetables, fruits, fish, meat and whole grains.

Also Read: Best ways to speed up you weight loss process


  • Make a habit of adjusting ingredient in your recipe- Be more flexible about your meals and potions. While cooking, learn to adjust the ingredients appropriately. Like if you have to use olive oil, use it sparingly. Cut down on sugar, salt, and A lot of sodium can damage your body. Choose to eat whole grain food instead of refined grains such as multigrain bread instead of white bread, and replaces the brown rice with white rice. Choose substitute ingredients and make healthier alternatives.
  • Take some time for physical activities- Although diet makes up 80 %, the remaining 20% is important too for a successive weight loss management. A healthy lifestyle includes a healthy diet, and a regular exercise, at least twice a week. You should have the aim to involve some sort of physical activity for about two hours per week, and this is up to you how you will manage these two hours. You can divide the time into a manageable session of 20 minutes per day. The best time to exercise varies from one person to another. Some like to refresh out in the morning before breakfast. While others prefer doing night workout to have a good sleep, choose the time when you enjoy the most. Along with a healthy diet and regular exercise regime, you can also buy weight loss products online for weight management.
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