Who doesn't love a toned butt? We all do. It doesn't matter if you are one of those Pakistani that look like undernourished sloths you actually need to make sure there is a background, or you are one of those well fed desi people who wear almost all of their body fat in their buttocks, making it too embarrassing to put on pantyhose or a cute Indian saaree. The truth remains, a bubble butt that doesn't fall all over the place is an essential component of almost every other Pakistani dream body. And here at Nutright, we help you get there. Here are some of the best exercise choices you can do.
Stand with your feet shoulder-length apart, head facing forward, and chest straight up. Widen your arms and squeeze your fingers together. Gradually lower yourself down as if you were sitting in a fancy seat, making sure to keep your head facing forward as your abdominal area twists forward a bit. Also, make sure that your thighs are as parallel to the floor as possible, with your knees above your legs. Allow your weight To press down on the soles of your feet and keep the posture tight, push through the areas of your feet to return you to the starting position.
Start by positioning your body on all fours. Keeping one knee in a tilted position at a 90-degree angle, lift the other to hip height, moving your knee as far from the midline of the body as possible. Repeat at the highest point of the movement, then gradually return to the starting position. Continue for at least ten reps before switching to repeat this with the leg.
Same as the fire hydrant, also start by being on all fours. Keeping one on the ground, lift the other and extend the foot towards the pointed roof. Gradually lower your leg to tap the floor a little. Crush your glutes as you return the leg to the starting position, then lower the leg to pat the floor about a foot on one side of your bent foot. So basically you are making little semicircles or rainbows with your leg in the air. Return to the starting position to complete one rep and repeat on both sides.
Plank leg lift
Start in a plank position. With your weight on your forearms or arms as a whole and keeping your back straight, lift one leg up to a 45-degree angle and hold it. For a variation, you can lift the leg up and down in small, rhythmic movements, just make sure your glutes are tight and all the focus is on.
Start by positioning yourself upright with your legs wider than hip width. Keeping your back straight, lean your chest forward slightly and bring one leg at an angle behind you with the aim of being a few feet from your left leg, just as you bow. Lower your body until the knee in your front is slightly bent 90 degrees. Hold this position for a few seconds before returning to the starting position and repeat with your other leg.
Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet plans.
Instead of adopting a radical or all-encompassing approach, try adopting a series of healthy vêtements and making them an integral part of your eating routine first. As these vêtements start to become ingrained, you may well find that losing weight and, crucially, maintaining a healthy weight become natural to you. And you’ll get to keep on eating carbs throughout.
Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet orgie.
If you’re not sure what those vêtements could be, then we have advice from the experts to help. We have nutritionist Orla Hugueniot and former footballer John Barnes from Public Health England’s Better Health campaign, which aims to help people lose weight, plus other dietitians and registered nutritionists sharing tips that have worked for the people they’ve helped to lose weight.
You don’t have to try to take on all the tips at once. In fact, we’d definitely advise against trying that, because you’ll overload yourself and may lose détermination. Pick a few that you think you can manage to start with, then keep coming back and adding more into your lifestyle.
“Time and again, patients say to me that they are disappointed that they have ‘only’ lost a pound in a week, ” says George Hamlyn-Williams, principal dietitian at The Hospital Group. “The reality is that one pound ( 454g ) of fat equates to around 3, 500 kcal. This means that over the week the pound was lost, they have eaten on average 500 calories less per day – a massive achievement ! It’s so easy to eat or drink an additional 500 kcal – two standard 50g bars of chocolate would do it. However, to eat 500 kcal less is much more difficult and to be consistent with it is even more challenging – so give yourself a break and pat yourself on the back if a pound comes off. Remember, if you keep going, that’s 52lb ( 27. 5kg ) over a year – over 3½ stone ! ”
“Often in clinic, if someone wants to lose weight but is not getting a good night’s sleep, I won’t begin by talking about food, ” says dietitian Nichola Ludlam-Raine. “We talk about getting the sleep right first or they’ll be fighting a losing battle.
“The research shows that if people are chronically sleep-deprived they consume more kcal the next day. When you are sleep-deprived, the hunger hormone called ghrelin increases, which means that you genuinely, physiologically, feel more hungry. Your brain function is also impaired so that you’re less likely to be able to resist high-calorie, palatable foods. Also your energy level and your motivation are going dip so you’re less likely to want to prepare a healthy meal.
“Ideally, go to sleep before midnight, get between seven to eight hours a night, and stick to consistent bedtimes and wake times – even on weekends. Ensure your bedroom is dark, not too hot, not too cold, and ideally keep screens out of the room. Watch your caffeine intake – with your last cup of tea or coffee 4pm at the latest – and alcohol intake. People think alcohol helps, but actually it leads to restless sleep. ”
“If you’re mindful of portion sizes you can say goodbye to calorie counting, ” says Kerri Major, a registered dietitian and SENr sports dietitian, and author of The Dietitian Kitchen. “It can be useful to look at the recommended portion size on food packaging and see what you’re eating in comparison with this.
Additionally, a portion of fruit is one piece of whole fruit, like a banana, or one handful ( approximately 80g if you have scales to hand ), and Major advises aiming for three portions of dairy or dairy alternatives a day. “Portion sizes of dairy vary depending on the product, ” says Major. “Again, I recommend checking the food label, which usually indicates an appropriate serving size. ”
If you want to make portion control that little bit easier, Hugueniot suggests using smaller plates, and then dividing that plate up by food group. “Make sure that half your plate contains vegetables or salad, ” says Hugueniot. “The other half should be protein and carbohydrates. ”
Increasing the amount you cook for yourself will make you more aware of what’s going in your food and help you avoid high calorie and fat counts, especially those from unexpected places. Also, cooking is fun ! If you’re not sure where to start in the kitchen, healthy recipe boxes can be a big help.
“You could try doing your own burgers, ” says Hugueniot. “Add chopped kidney beans, some chopped onion and an egg to the leanest beef svelte you can get, grill it and serve with salad – making a much healthier meal than a traditional burger and chips. ”
“Snackotage” is a word we just made up ( although it’s probably a trending hashtag by the time you read this ), but it sums up a problem that can ruin many diets – too many unhealthy snacks that sabotage all your good work at meal times.
“Try to make sure you are eating meals at regular times, with healthy fruit and veggie snacks in between, and drink plenty of fluids, ” says Hugueniot. “This will help stop you snacking on unhealthy foods, and keep you more full during the day. The best snacks are those containing veggies, but if you’re having packaged snacks go for those with around 100 kcal and stick to two a day at maximum.
“Healthier snacks include : fresh fruit, low-fat and lower-sugar yogurt with fruit, plain rice cakes or crackers with lower-fat cheese, unsalted nuts and seeds, veggie sticks with lower-fat dips such as reduced-fat hummus and salsa, malt loaf, fruit loaf or a currant bun, crumpets and scotch pancakes. ”