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Weight Loss

How To Get Rid of Flabby Arms After Weight Loss?

Even after losing weight, the loose skin across various parts of your body are hard to get rid off! A few exercise can help you get rid of flabby arms after weight loss.

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Weight loss is certainly a life-saver. You reduce your body fat to a healthy level to reduce strain on your joints and decrease the risks of chronic diseases. However, when you lose a significant amount of weight at once, you may develop loose skin in various areas. This can be really disheartening particularly when it is under the arms which look really bad. In this article, we will learn how to get rid of flabby arms after weight loss?

Flabby Arms After Weight Loss
Flabby Arms After Weight Loss

Once you have achieved your weight loss goal, your next challenge might be to get rid of flabby arms. While some people may need surgery to remove this loose skin, others can achieve it by simple lifestyle changes.

Today, we discuss some effective exercises that help minimize the appearance of flabby arms and tone them. 

How To Get Rid of Flabby Arms After Weight Loss?

Here we show you a list of exercises that are fairly easy to do. You can also do these exercises at home. These exercises may help you learn how To Get Rid of Flabby Arms After Weight Loss?

Triceps Pushups

Push-Ups work effectively at toning and strengthening your chest and arm muscles. Triceps pushups is a modified pushup workout done on the knees. You start in a plank position balancing the body on the palms and knees. Make sure the back is straight at all times. Once you get a good balance, you can proceed to balance on the toe. 

From this position, lower your entire body towards the ground keeping the elbows near the rib cage. Lower till the shoulder is in line with the elbow. Pause for some seconds and then go back to the starting plank position. Repeat the exercise 10 times and do 3-4 sets everyday resting in between. 

Triceps Step-ups

A simple arm-toning exercise that proves effective at getting rid of flabby arms, triceps step-ups are easy to do. You start in a plank position and remain straight by balancing the elbows and toes.

Ensure that your core is squeezed and feels it. Next, get on your hands alternating them and then on the elbows. Do this quickly to work your arm muscles.

Triceps Step-Ups
Triceps Step-Ups

Repeat for 30 seconds before taking a rest and then repeat again. Beginners can also consider doing it on the knees instead of toes. 

Triceps Dips

This exercise is easy to perform and can be done with the help of a chair, bench or couch. Sit at the edge and place the arms behind you, keeping a shoulder-width distance between your arms.

Keep your back straight and sit at the edge of the chair or bench stretching the legs out in your front. Next, bend your elbows behind and lower the body towards the ground. 

Hold the position for a few seconds and then push the body up again by straightening your arms. Repeat the step for about 20 times and do 2-3 sets every day to get effective results at tightening loose skin in the arms. 

Bicep Curls

An effective weight-training workout known to work the upper and lower arm muscles, bicep curls are great for flabby arms and can give desired results when done regularly.

For this exercise, you can choose the dumbbell weight you can lift comfortably. In a standing position, hold the dumbbells in both the hands keeping the palms facing the thighs. 

Keep the feet shoulder-width apart and use the core muscles to lift the weights. Bend the elbows and lift the dumbbells by bringing the arms up to the shoulders. To maintain correct form, keep the elbows closer to your sides.

Hold the position for some time before lowering the arms to bring the dumbbells down. You can start with a set of 20 repetitions and progress gradually according to the level of your comfort. 

Standing Arm Circles

One of the simplest exercises that work on flabby arms, standing arms circles are easy to do even for beginners. To do this exercise, stand straight on the floor with your feet pointing ahead.

Get the ‘golfer’s grip’ hand position by placing the fingertips into the pad of the hand, pointing the thumb out. It is essential to achieve this hand pose before doing the exercise. 

Keep your shoulder blades squeezed together and bring the arms out to the sides at the level of the shoulder. With the palms facing downward, rotate the arms forward.

Then face the palms upward and rotate them backwards. See that the shoulders are squeezed and the legs are straight.  

Plank Slaps

This is another simple exercise for flabby arms and works at tightening loose arm skin. Get the body in a plank position with the palms rested on the mat and toes stretched on the ground backwards.

Plank Slaps
Plank Slaps

The body should have a curved posture on all your fours. Now, use the left hand to touch the upper arm of the right hand and vice versa.

Continue the step in the same position for at least 30 seconds before taking a break. You can increase the number of repetitions as you feel comfortable. 

Side Plank With Weight

Planks work great for working out the core. Adding a pair of dumbbells to a side plank delivers twofold benefits.

This exercise not only works out your core but also your arms and can get you rid of flabby arms. To perform this exercise, you can take a dumbbell of any weight you like. 

Start by resting on your elbow in the side plank position. Focus on your form to hold the position correctly. Keep the elbow below the shoulder and the feet on the top of the other.

Hold the dumbbell on the other hand. Then, gradually lift your hip off the surface in such a way that your shoulders to ankle form a line. 

Next, extend the arm in which you are holding the weight. Bring the arm back in its starting position. Switch the sides and follow the steps again while paying attention to the breathing pattern. Repeat the exercise for at least ten times. 

Scissors

An excellent solution for those who are troubled by flabby arms, scissors is easy to accomplish and needs no equipment. You just need to spread your mat and have some space.

Stand keeping your legs apart and take a starting position by extending the arms towards the sides. Next, bring the arms towards the front and cross them as if they were the blades of a scissor. 

Then, return to your starting position. Repeat the exercise for a few minutes to get effective results.

Following a regular routine with this workout can help tighten the arm skin and get you rid of flabby arms, getting them toned and strengthened. 

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Weight Loss

How To Test Your BMI Online? A Complete Guide

Obesity has increased three-fold in the last 4 decades, to figure out if you’re at risk, there are many ways to test your BMI online.

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Test Your BMI Online

In recent years, obesity has become one of the biggest risk factors causing a variety of life-threatening health problems. It has increased three-fold in the last four decades. To figure out if you’re at risk, there are many ways to test your BMI online.

Obesity can result from poor eating habits and an inactive lifestyle. In such a scenario, a lot of people look for ways to manage weight. 

Test Your BMI Online

BMI is a term that is used widely when measuring and managing weight. This simple term represents a key index relating to a person’s height and weight.

In this guide, let us discuss how you can test your BMI online and stay on the top of your health and fitness. 

What Is BMI?

BMI or Body Mass Index is a value obtained from one’s height and weight measurements. Calculating your BMI is a way to find out whether your weight falls within a healthy range. It is an index used universally to measure health risks associated with weight. 

Doctors often use this value to determine whether you are underweight, normal weight, overweight or obese. This means it is an important factor in maintaining optimum health and fitness.

A normal value of BMI indicates that you have an ideal weight. A healthy BMI can keep you free from the risks of diseases like type 2 diabetes, hypertension and heart problems. 

Body Mass Index is the ratio of a person’s weight and the height. It is a quantified measure of the amount of fat, muscles and bones in the body.

To be able to use BMI, you should know how to calculate it and the normal and other ranges for the values. 

How To Test BMI

A BMI test means calculation of your body mass index. To be able to calculate the index, you should measure your height in metres and weight in kilogram.

A BMI test measures the body fat level. You can use the BMI calculation formula to calculate it manually using your height and weight measurements. 

BMI = weight (in kgs) / [height (in metres)]2

However, if you don’t want to calculate by yourself, you can test your BMI online using BMI calculator tools available on the internet. This online tool calculates your BMI value automatically using the height and weight you enter. 

BMI Calculator

A BMI calculator is a useful online tool that gives you an indication of your body fat and tells you whether your weight falls within a healthy range. The online calculator uses the mathematical formula to calculate your Body Mass Index value based on your height and weight measurements. 

The BMI calculator works for both men and women and tells you what range of weight you fall into.

Test Your BMI Online
Test Your BMI Online

While a basic online BMI calculator returns the BMI value and weight range for your weight and height, some more powerful tools even tell you your healthy weight and how much you should lose to get into the healthy range. Such insights make it easy for you to use BMI for your weight management and health tracking. 

BMI calculator works for adults and should not be used for children. Apart from this, a BMI calculator may not work for you if you are a highly active individual or an athlete.

This is because your body weight is high because of the muscle mass and not fat, which is healthy but you get a higher BMI. In this case, high BMI reading does not indicate health risks. 

BMI Ranges

Your BMI value can fall into one of the five categories to give an indication of your health. While these values can differ for different countries, the general interpretation of BMI for the Asian body types is as follows:

  • Less than 18.5 – Underweight
  • Between 18.5 – 24.9 – Normal weight
  • Between 25 – 29.9 – Overweight
  • Between 30 – 35 – Obese
  • More than 35 – Severely obese

A BMI that does not fall in the normal weight category can indicate health risks for you. A high BMI is associated with the risks of developing conditions like diabetes, stroke, high blood pressure, heart disease, osteoarthritis, liver diseases and certain types of cancers. By making changes to your diet and lifestyle and indulging in moderate exercises, you can lower your body fat and get a healthy BMI value. 

Just like high BMI, low BMI can also indicate risks for health problems. If you don’t have sufficient body fat and healthy weight, you can experience conditions like anaemia, reduced immune function, bone loss and heart issues. You can consult a doctor to find out how you can have a healthy weight range. 

Are BMI Tests Reliable?

Body Mass Index is a broad picture of how your weight is affecting your health and the risks of medical issues. Though it may not give the exact measure of these risks, it provides valuable feedback.

It is a good idea to test your BMI online, but it is advisable to use the feedback in the context of other measurements to get reliable insight into your health and medical risks. 

There are two important measurements that you can use with BMI calculation to analyze your health and weight. 

Waist To Hip Ratio – This value is obtained by dividing the waist measurement by the hip measurement.

The ratio of over 0.9 for men and 0.85 for women is associated with increased risks of health problems. 

Waist To Height Ratio – This ratio is obtained by dividing your waist by height. It is recommended that your waist circumference should be less than half of your height. This means a ratio of 0.5 or lower is an ideal value. 

Testing your BMI online is a quick, easy and convenient way of assessing your health on the basis of your body weight and height.

Online calculators make it affordable to test your BMI on a routine basis to maintain good health and avoid risks of serious health conditions like type 2 diabetes, hypertension and other problems.

Visit BMI_calculator.com.au to test your BMI.

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Weight Loss

Top 4 Foods to Aid You in Your Weight Loss Journey

Losing weight is certainly not an easy task. But eating the right kind of foods can definitely help you get there. Read this blog to find out the four best weight loss-friendly foods that you should have in your pantry!

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One of every five people that you come across these days is trying to lose weight. Weight loss, either for health purposes or to achieve that celebrity-inspired body, has become quite the trend nowadays.

Whatever the reason may be, it is always a plus when you have your weight under control because it is one of the stepping stones to the ultimate path of ideal health and fitness.

However, many people struggle in terms of the right foods to eat when they are on their weight loss journey. It is important to note here that not all foods will impact your appetite the same way since they contain varying amounts of calories and also go through different metabolic processes in the body.

So, to make things easy for you, we have come up with the 4 best weight loss-friendly foods that are also backed by research and science.

You may also like to read – 7 Simple Ways to Make Healthy Food Choices

Bowl of oatmeal
Oatmeal and Blueberries, Yum

Oatmeal

This super popular breakfast item is not only delicious but also results in a lower number on those weighing scales. Several studies and experiments have explored the impact of starting the day with a bowl of oatmeal on fullness and appetite levels. One such study found that oatmeal makes one feel really full for a long time and also less hungry at the next meal of the day. Oatmeal also contains more amounts of proteins and fibre and less sugar as compared to those typical breakfast cereals.

Whole Eggs​

This is another breakfast staple that has recently gained a major reputation for its ability to aid in weight loss. Eating whole eggs in breakfast increases satiety and helps one feel full for a longer period of time. A very popular study was once conducted that compared the effects of eating eggs for breakfast to eating bagels on satisfaction levels, hunger and the amount of food intake.

The results of the study significantly found that participants who ate eggs for breakfast consumed less food at their next meal and also reported feeling less hungry overall as compared to those who had bagels. The study further went on to compare ghrelin levels in the body, which is also referred to as the ‘hunger hormone’. The former group showed lower ghrelin levels in their body than the latter bagel group.

Slice of grapefruit and juice
Remember the grapefruit juice diet?

Grapefruit​

While fruits are a must-have when you are trying to lose weight, grapefruit, in particular, deserves special mention because it leads to direct and effective weight loss. There is on-going research on the relationship between grapefruit consumption and weight loss. It found that this fruit consists of an organic compound called nootkatone that activates an enzyme called AMP-activated protein kinase (AMPK) in the body. The activation of AMPK stimulates the energy-producing processes in the body that further boost metabolism levels. This, in turn, aids in weight loss by significantly reducing abdominal fat accumulation and the kind of weight that is induced by high-fat and high-sucrose diets.

Bowl of nuts
Nuts are great for a snack

Nuts​

Be it almonds or walnuts, all kinds of nuts are considered superfoods that not only keep you healthy but also help reduce weight and burn calories. They are a rich source of protein, fibre, vitamins, and healthy fats, which benefit your body in the best ways.

Almonds, for instance, contain monounsaturated fats that prevent overeating and allow one to feel full. They also contain an amino acid called L-arginine that helps burn fat in the body. Walnuts, on the other hand, are popular for their appetite-controlling properties. They consist of vitamins, omega-3 fatty acids, and plant sterols, all which help in weight loss by suppressing hunger and burning body fats.

Now that you know some of the must-have foods for weight loss, head out to your nearest store and get these healthy foods to officially begin your weight loss journey!

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