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Weight Loss Plans and Programs : 10 Simple Tips



weight loss

Without a plan nothing can go right ! In order to achieve something, things are to be sorted and planned in an appropriate manner to make things easy and achieve the goal.

Weight loss can be a pain but arranging a proper weight loss planner can help out in healthy ways with you to achieve the desired body easily.

So, gear up for the ultimate weight loss planner..!

  • Calorie-free beverages : People tend to confuse hunger with thirst. Sometimes you just need a glass of water or a fruit juice rather than munching on something. Plan out to intake calorie-free beverages to prevent unnecessary eating.
  • Stay away from mindless eating : Mindless eating generally takes place during the night. Be really very choosy about night-time snacks. Choose a low fat dessert like an ice-cream which will help you fill the hunger. Or simply, try to lock the kitchen after your dinner. Plan to maintain a schedule like engaging yourself into something like reading a book, listen to stories which will help you to sleep, helping in avoid to eat anything.
  • Set a target : Plan out the amount of pounds to lose per week. Although it is advisable to keep a target of 1 to 2 pounds a week and not more than that. Losing more than that can cause physical problems to the body. Be patient, things will gradually work out in the best manner for you.
  • Change in Lifestyle : In order to lose weight for good, you need to make up your mind and be firm about your eating habits. You are not allowed to eat in the way you used to. Certain changes are to be done in your lifestyle especially in your old eating habits.
  • Blend exercise with dieting : Alone dieting or exercising does not help. They both go hand in hand. Plan out a proper diet and add up 1-2 hours of exercise per day. This will keep you fit with the right amount of food habits. Goals of having a toned figure can be achieved through this plan of mixture.
  • Eat Smartly : Eat slowly! This will help you to enjoy the taste of the food to the fullest. Chew the food in an appropriate manner. Psychologically, you will eventually be satisfied with the less food you had.
  • Avoid unplanned nibbling : Stop eating small bites of food, irregular eating can cause weight loss. Eat only while you are seated on the dinning table this will help you trick your mind and easily prevent weight gain.
  • Mini-meals: Staying hungry for more than two hours is a major mistake done by people. Nutritionist recommends to eat after every two hours. Go for mini-meals which will help you intake low calories. Plan the amount of meal and the timings for the day. 4-5 meals a day will help you control your appetite and weight tremendously. Also make dinner the last meal for the day.
  • Swap your food: Do you have the habit of eating a lot of junk food? Easy way to avoid it is to swap it with healthy food. Swap a bowl of pasta with a bowl of vegetables/fruits of your choice. Stock up you fridge with healthy food-grains and the need for a swap is completely vanished.
  • Alcohol Limitation: Plan out the consumption of alcohol. Drink only on weekends and not more than 2 glass. Alcohol contains calories which are turned into fat easily. Compromise on this and you will achieve the desired body with actually not given up on anything.

Read More: 5 Best Fat Burning Fruits With High Metabolism

Ankit Srivastava is a Digital Marketing Strategist by profession & Blogger by passion. He loves writing on various topics as per his interest. Apart from blogging, he is a big foodie & a passionate photographer. Whenever he gets free time from all this, he goes to explore different places of India. Visit his website:

A - Z Health Guides

Kick-Start Your Career With Apprenticeship In Health and Social Care



Kick-Start Your Career With Apprenticeship In Health and Social Care

Are you looking for a career that gives a chance to make a difference to people’s lives, while boosting your earning potential? Well, a career in health and social care can be a great choice for you!

It’s a sad fact that there are vulnerable people within all the communities. Some require extra care, while others can’t manage to do alone and are dependent on someone. As a result, there is plenty of career paths for those who want to support others and help the less fortunate.

Healthcare is a fantastic sector for the graduates, as well as non-graduates to kick-start a successful and fulfilling career. According to the WHO, the world will be short of 12.9 million healthcare workers in the coming decades. It means more opportunities and higher earnings! And, what will be more rewarding than knowing that your work is contributing to make the world a better place?

So, if you want to dedicate your career in this sector, earning a certified apprenticeship standard is the key! It will help you to gain the necessary skills required to grab an entry-level position in the industry. Read on to know more-

Who Is This Apprenticeship For?

This apprenticeship is suitable for those who are looking to gain employment in the healthcare sector as adult care workers, child care workers, care officers, care supervisor, family support worker, etc. It takes around 12 to 18 months to complete.

What Will You Get To Learn Under This Apprenticeship?

Apprenticeships combine on-the-job training with work-related qualifications. Level 2 apprenticeship in health and social care will provide you with the necessary knowledge and skills which form as the base for your job role.

Though apprenticeships vary depending on the level, you’ll gain a range of skills by completing tasks such as-

  • Maintaining the standards of service.
  • Assisting in the delivery and development of health and social care plans.
  • Working as a member of the clinical team or hospital.
  • Communicating the information relevant to the care plans.

Some of the mandatory units of Level 2 apprenticeship are:

  • Promote the physical health and well-being of individuals.
  • Dementia, mental health, cognitive issues.
  • Interpersonal skills.
  • Basic life support.
  • Duty of care.
  • Equality and diversity.

However, this apprenticeship in health and social care is just the beginning. Career progressing include higher-level apprenticeships, working in diverse areas, or attaining a managerial or supervisory position at the workplace, etc. For this, you can apply for a diploma in health and social care from a recognized organization.

Further, according to the new standards, you require a Level 5 apprenticeship to obtain a Level 5 diploma in leadership and management for progressing through the gateway. So, if you want to grow in this sector by obtaining a higher-level qualification, apprenticeship is the core requirement.

Are There Any Previous Qualifications Required?

It depends upon your employer or the level of apprenticeship you are applying for. Generally, you must be 18+ and require at least grade C or above in English and Maths in GSCE. Even if you don’t have these grades, don’t worry! You can polish your functional skills in these two subjects alongside the apprenticeship training.

What Can You Do After Completing The Apprenticeship?

Apprentices learn the skills they can take anywhere. Upon the successful completion of your apprenticeship, you can progress onto the next level of study or secure a job with your employer. You can work as:

  • Health care assistant
  • Home care support worker
  • Adult care worker
  • Nursing auxiliary
  • Clinical health care support worker
  • Residential child care worker, etc.

Get Started With An Apprenticeship Program

There are several kinds of jobs you can do after getting certified from a government-recognized institution. Many organizations provide loans and funding to the candidates who wish to pursue their careers in this sector. They provide you with the skills, knowledge, support, and experience you need to take your career to the next level. So, take your first step to build a career in the healthcare industry by applying for an apprenticeship from a reputed employer.

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What Is Impacting the Global Increase in Type 2 Diabetes and How Can It Be Managed?



Type 2 diabetes rates have risen markedly in recent years among the general population around the world. The rise has been noted particularly—but not exclusively—in Western countries. Several factors, including the ancillary introduction of environmental precipitators, such as BPA, as well as diets that are rich in processed and ultra-processed foods, have been cited by studies as likely contributors to this trend. The rising prevalence of type 2 diabetes is particularly worrisome given the subsequent increase in the likelihood of strokes and heart disease as well as eye damage and kidney disease.

Environmental Health Perspectives recently published the results of a nine-year study that was conducted by Australian and French scientists. The study found a correlation between exposure to bisphenol A (BPA), which is commonly found in many plastics, and the emergence of type 2 diabetes. The research, which was conducted by the Melbourne-based Baker Heart and Diabetes Institute, concluded that consumers should be advised to refrain from re-using plastic bottles and take-out containers, which are two of the more commonly used plastics with BPA content, as a way of reducing the risk of type 2 diabetes. The study also found a correlation between exposure to BPS, which has been used extensively as a BPA substitute in response to restrictions on BPA usage, and the emergence of type 2 diabetes.

A second and even more recent study, which was published on December 16, 2019, by Jama Internal Medicine, pointed to a likely correlation between the consumption of ultra-processed foods (UPF) and type 2 diabetes, citing a 15% higher risk of developing type 2 diabetes with every 10% increase in UPF consumption. The study’s results remained statistically significant even following adjustment for metabolic comorbidities, weight change, and other factors among the subjects.

Photo by Jonathan Chng on Unsplash

Scientists are overwhelmingly in consensus that one of the keys to remaining healthy in the long term is to adopt a diet that minimizes and optimally excludes all ultra-processed foods altogether. Processed meat and dairy products served at fast-food restaurants, other processed foods that are rich in white sugar, white flour, processed starches, and trans fats, as well as drinks laden with high white sugar contents, have all contributed to the global rise of obesity and heart disease. However, the results of the study, which involved more than 104,000 participants, provided data as to the impact of UPF on type 2 diabetes in particular. They were described by the authors as providing supporting evidence to the argument that UPF consumption should be restricted specifically in order to reduce the risk of developing type 2 diabetes.

The study is significant considering that ultra-processed food consumption has been on the rise in recent decades in the West, and that trend has since become increasingly prevalent in non-Western countries in more recent years. Whereas some scientists argue that a diet consisting solely of whole foods and that is entirely vegan is the healthiest, others view a broader diet that includes fish, eggs, low-fat dairy products, and lean poultry as more conducive to the ultimate goal, especially given the body’s need for fiber, vitamins, protein, and minerals, some of which can be harder to extract from a purely vegan diet.

Naturally, in order to ensure that a healthier diet is truly efficacious, it needs to be complemented by adopting a healthier lifestyle that includes regular exercise. Several studies indicate that taking natural supplements also contributes to optimizing the impact of dietary change, particularly if that change involves the complete removal and replacement of many components that formerly were staples of the subject’s diet. Natural supplements also have been proven to be effective for other purposes, including anti-inflammatories and even in controlling sugar levels in the blood, which is crucial for averting and dealing with type 2 diabetes.

Photo by Eiliv-Sonas Aceron on Unsplash

For example, turmeric has been known for its anti-inflammatory properties by Chinese and Ayurvedic herbalists for more than 4,000 years. This was confirmed through a study by the Journal of Medicinal Food, which found 1,000 milligrams of turmeric daily to be effective in treating rheumatoid arthritis and osteoarthritis. The active ingredient in turmeric is curcumin, which is available in supplements that are manufactured by Me First Living. Ayurvedic and Chinese herbalists routinely prescribe turmeric to treat diabetes as well.

A second example is Solgar’s evening primrose oil, which comes in soft gel capsules. The supplement has several gamma-linolenic acids and serves as a common herbal medicine to treat multiple conditions, including rheumatoid arthritis and menstrual pains as well as other inflammations. Evening primrose oil is considered to be a good source of fatty acids that may be present in insufficient quantities in a vegan or lean diet.

While the former two can help prevent type 2 diabetes, those who may already have the disease still have use for certain supplements as part of their efforts to combat the condition. CuraLife’s CuraLin contains a blend of natural ingredients, which have also been used by Chinese and Ayurvedic herbalists. The active ingredients in this supplement include Swertia Chirata, which facilitates insulin release, reduces glucose absorption, and improves the intracellular metabolism of glucose. Other ingredients include fenugreek, which improves insulin production, release, and sensitivity, as well as amla, Gymnema Sylvestre, karela, and Tinospora Cordifolia, which are known to contribute to the control of glucose levels in the blood.

The adoption of a lifestyle that includes an overwhelmingly, if not exclusively, a plant-based and healthier diet can greatly help avert the onset of type 2 diabetes and keep it under control after it has presented itself. The revised diet should be complemented by avoiding contact with environmental toxins such as BPA, a regular regimen of exercise, and a discerning selection of natural supplements that can help control sugar levels in the blood and keep them at healthy levels.

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A - Z Health Guides

5 Ways Students Can Reduce Stress While in College



Stress is one of the main causes of poor academic performance, poor personal and professional relationships, and overall bad health amongst college students. Ignoring stress can lead to more severe problems such as high blood pressure, ulcers, difficulty sleeping, fatigue, headaches, depression, mood swings, forgetfulness, and difficulty concentrating, all of which are detrimental to your academic performance. Sadly, nothing can eliminate all stress completely, but it can certainly be reduced and maintained. There are several ways you can stay healthy and strong while in a stressful situation.

Here are five ways college students and young professionals are using to tackle stress on a daily basis.

1. Exercise

Most colleges give students access to sport complexes, fitness centers while some going to the extent of offering group classes in cycling, yoga, and other forms of exercise. All students should dedicate at least a few hours a week to exercising. Regular exercise will serve one throughout his or her life, regardless whether one is in college or not. Most fitness centers and gyms have flexible hours to accommodate varying work and student schedules.

2. Develop planning and time management skills

Procrastinating until the last minute can lead you to miss assignments deadlines which will cause stress. Having a habit of creating a daily and weekly schedule that includes time for assignments, exercise and social time will solve this problem by assuring that you are never hustling to complete multiple assignments at the same time at the last minute. If possible, do your assignments in advance. When heavily bombarded with multiple assignments, it is better to find assignment doers online to help with some work rather than submit incomplete or poorly done assignments that will affect your grade and cause you more stress.

Make use of classmates who can hold you accountable for your schedule. If you have a roommate, post the schedule on your study desk so that he/she knows when to engage and when to respect your space.

3. Find quiet time to meditate

Taking a break from studies to watch a movie, play video games or engage in social media is a good way to unwind but sometimes these actions crowd your mind and inject stress from others, who don’t have your schedule in mind, into your life. Make a point of including time on your daily schedule for quiet time from these entertainment and social distractions. Meditation will allow you to digest all that you’ve consumed and it will clear your mind for what’s coming next.

4. Maintain a journal

There is power in writing down one’s thoughts, concerns, hopes, aspirations, fears, and deepest thoughts. Some feelings are better kept secret, however, simply keeping them bottled up inside can cause frustration. A journal is more than just writing down a daily account of one’s life, a journal gives one an opportunity to be truly honest with oneself and when read later, offers an opportunity to reflect on how much you’ve grown and increased your resilience to stress over time.

5. Take a break from Social Media

Platforms like Twitter, Facebook, Snapchat, and Instagram provide us with entertainment, information, and immediate access to friends. However, they can also monopolize our time at a juncture when we don’t have enough time. Try unplugging from social media for a few hours a day every day and see how it affects your level of stress and academic performance.

There is nothing you can do to guarantee you will not experience stress. Your ability to regulate what stress you allow into your life and the habits that you develop and keep in order to manage that stress will make all the difference.

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Improve Your Lumbar and back Pain with Wedge Cushions



Back Pain Conditions

Back pain is a real issue for some who spend too much time in a chair with inadequate back support. A chair that is not designed for back and body support can slowly wear down your muscles and spine over time and create chronic pain. Often the support system of a chair can be improved with a seat pad or lumbar back support cushion. A newer class of seat pads that can also help in this area is a bed wedge cushion.

Use of Wedge Cushions

Orthopedic issues aren’t only a problem for those who play sports, are very tall, or suffer an accident. Back problems such as coccyx pain can come on gradually from simply sitting in a chair that you’re your back and spine in a slightly off position. This extra effort on your muscles over time can eventually result in chronic pain, just from sitting in your office chair all day.

In our society there are many people who spend the majority of their time sitting, and often this means sitting in a single chair. This means the health of their back, torso, and upper body depends significantly on the support structure of that chair. If any type of pain starts to develop, such as back pain or coccyx, often the cause is a lack of proper support in the chair they are spending their time. This is where a bed wedge cushion can really help.

Prevent Back Problems

This is where a best wedge pillow comes in and helps to prevent back problems. A wedge cushion creates additional elevation to the back portion of your seat, and creates a forward angle for the body. If used correctly, your spine and back can be correctly positioned so as to relieve your muscles from the additional strain. This creates a more comfortable sitting situation, and frequently a relief to chronic back pain.

Right shape

If you are using a similar seat pad, like a lumbar back support cushion or massage cushion, but are not seeing any results in terms of long term comfort, you might consider a wedge seat cushion. Because wedges have different objectives when it comes to changing your seat position, they may have different results than lumbar or regular seat cushion. Wedge cushions are unique in shape and approach and thus may be better than what you’ve tried.

Consider material 

When choosing a wedge pad for your seat or chair, pay attention to a few key attributes. One is the material it is made from. Many today are made from memory foam, which is excellent for any type of seat cushion. It can provide great support that shapes exactly to your body. You should also look at the height and thickness of the wedge, and this is where you’ll get different results depending on these dimensions.

Improves Support Mechanism

You may even find some unique products like inflatable wedge cushions that use air as the support mechanism. These allow you to alter the support level and softness of the cushion by increasing or decreasing the air pressure in the wedge cushion. These inflatable cushions have received fairly good reviews so far.

If you have a seat that is causing some sort of muscle pain or chronic back pain, and traditional back seat cushions have not solved your problem, then consider a wedge seat cushion. This may very well be the solution to your sitting problems.

It is no surprise that something like an office chair or receptionist chair would lack proper support. These types of chairs often have simple, low cost designs and were never researched for long-term effects on back support. While there are very, very good chairs on the market that provide excellent back support including extra support in your lumbar area, they can be quite expensive.

A wedge seat cushion improves the support structure of chair that needs it by given the torso and back added lift. You can also use wedge pillow for snoring issues too. By putting your spine in a more upright position, it keeps it straighter and in a more natural position. This creates slightly less strain on your back muscles, and even if the amount is minimal, considering the number of hours a person spends in a chair.

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Knee Pain 10 Ways of Treatments, Causes, Tests, and Home Remedies



Pain Behind the Knee: Causes, How to Treat It and When to See a Doctor

When it comes to knee pain, it can happen to anyone anywhere. Knee pain can be the outcomes of the injuries faced, hard physical work, or just the mere creeping deterioration of the joints. When you over-work on them you are causing more than one aspect of your knee to send you the pain signals. Pain in the knee is something that is quite unbearable so, you need to take heed to proper care as well as the use of items that would be providing you a sigh of relief from this pain such as the use of Memory Foam Knee Pillow

With the right medical attention, the issue can be detected that is causing the pain in your knee and according to that the treatment would be given by the doctors but there are people out there who are suffering from both short and long-term knee pain issues and this makes things complicated. 

Today we have brought for you some great ways in which you can get the perfect relief from the knee pain:

10- Starting with RICE treatment

RICE method is quite effective for those who are suffering from knee injuries. For assisting in the reduction of both swelling and pain, this is a recovery method that is well undertaken by the athletes. In order to reduce the healing time that is managed well with the swelling and the blood flow, these methods can easily work together for the proper management of the injuries.

RICE usually stands for Rest, Ice, Compression & Elevation.

 After an injury that will helped your injured knee “Rest” as well as means taking a proper rest as this will have a proper recovery process. The wound would be chilled with the help of “Ice”, and on the affected area this would have a great effect helping with the reduction in the swelling that is there around the knees and if there are any damages over the soft tissues. The same goes with “Compression” and “Elevation” means keeping a knee pillow for knee pain as these forces the blood to flow upwards when you lift up your knee.A Diet That is Anti-Inflammatory

It is a bigger part of the effective knee injury treatment over a significant amount of time when it comes to anti-inflammatory pain medication and this can cause a lot of harm to the internal organs as this depends on what you are consuming. For reducing the inflammation and the soft pain that comes along with the same, you will surely come across several other ways. The main aspect of anti-inflammatory foods has assisted several people in the effective management of their knee pain that is both short and long terms.


The best solution to chronic pain and to be able to recover slowly from that of a knee injury, you need to indulge yourself in some slow and careful exercises. There are several ways in which you can have it achieved but the one that is loved by all is in practicing Tai Chi. The mind and the body are focused through a huge range of lowered impacted motions when it comes to the process of tai chi. 

8- Supports and The Braces 

A walking aid or a brace is the best friend of people who is suffering from knee injuries. If your knee pain is due to the weight and the stress that you are undertaking while walking means that you are to taking the weight off the knee significantly increasing your ability to be able to move around in the best way. There are several other methods too that are involved herein as well as products are also available that provide the best relief from the knee pain such as that of the memory foam pillow and others.

7- Therapy of Heat and Cold

Every joint pain can benefit a lot with the application of the perfect temperature although the RICE method is usually meant for some recent injuries. For the effective reduction in pain and for the promotion of the relaxation as well as the healing method the hot and the cold therapy are both quite useful but they need to be based completely on the symptoms that you are undergoing.

You can go ahead with the heat therapy if your knee is hurting quite bad. The muscles and the tendons are well relaxed through heat therapy. This is the best way in which heat relaxed the pain. 

6- Effective Management of Weight

It is a known fact that bodyweight plays a lot of parts in the intensity of the knee pain that is experienced by people. The weight of your body falls entirely on your knee. The more you gain weight the more it is going to affect the pain in your knee pretty badly causing some additional risk and damages. If you are facing chronic knee pain issues or issues that are being persisted for a longer period of time, then reducing your body weight will have a significant effect on your pain. With obesity there are higher risks of having back pain too, so to get relief from that you can use knee pillow for back pain.

5- Wearing the Right Pair of Shoes

There are several people who simply fail to understand the importance of wearing the right set of shoes. Wearing the right pair of shoes is going to have a significant effect on both your knees and hips. You will have a great posture with the help of the athletic or orthopedic shoes and this will have some effective results on your knees. 

4- Drawing a Daily Record

When it comes to all, the pain usually varies from person to person. By storing a journal it would significantly help you to track down what would be the causes like and how much pain you are facing and whether or not it is reducing. You can also keep a track of what is causing a reduction in the pain and what are the significant causes behind the elevation of the pain. All you need is to write them down, starting with what and how much you eat. 

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