11 Science-Backed Ways to Boost Metabolism

Every time we eat or drink, we can thank our metabolism for converting all those calories into energy. Our size, gender, and age all factor into our metabolic rate, but there are also ways to independently control its speed. And the faster our metabolism, the more calories we burn off, making that Krispy Kreme breakfast no longer such a big deal. (OK, the donut probably still isn't the bestidea.) Here are 11 proven ways to keep that body burning strong.

1. Sleep!

Almost nodding off in line at Starbucks isn't the only downside of not catching enough zzz's. Researchers have found a link between metabolism and sleep, and not getting enough of it may seriously slow metabolism.

2. Drink green tea

Not only does this superfood pack an antioxidant-punch, researchers have found it speeds metabolism as well  . Plus, it's naturally calorie-free, so there's no reason not to enjoy a mug (or two).

3. Amp up workout intensity

Slow and steady may not always win the race. High-intensity interval training (HIIT), such as interval runs, are quick bouts of intense exercise that can jumpstart metabolism and keep us burning calorieslong after the workout is over. (Afterburn effect, anyone?)  .

4. Don't skip breakfast

It may be time to reconsider hitting snooze in favor of getting up to grab a quick bite before starting the day. Studies show the importance of quick-starting metabolism with breakfast   . No a.m. appetite? Snack on something small, like a bowl of Greek yogurt.

5. Pump some iron

The weight room isn't only to help bulk up or get lean. Lifting weights can also help speed resting metabolic rate, making those dumbbells our new best friends   .

6. Gulp some H20

Drinking enough water is a simple way to speed up digestion and burn calories  . We may need more than those recommended eight glasses a day too. Now if only wine could speed metabolism...

7. Spice things up

The next time a chicken breast is cooking up in the kitchen, add a dash of cayenne pepper. The heat from the pepper is thanks tocapsaicin, which wont only add a fiery kick—it could help boost metabolism, too  .

8. Squeeze in some cardio

Hop on the bike and clock in some miles—one study found that 45 minutes on the bike sped up metabolic rate for over 12 hours  . Guess learning to ride a bike way back when was worth it!

9. Eat wisely

Who knew eating could actually help speed calorie burn? Certain foods like tuna and grapefruit have been shown to speed up metabolic rate   . Packing in protein has also shown to boost metabolism, so pick some eggs over pancakes at the breakfast table for a morning metabolism boost  .

10. Grab a cup of Joe

This caffeinated morning beverage is not only a savior when it comes to pushing through a midterm paper or work meeting. A cup of coffee (or the caffeine in it) is absorbed into the blood stream very quickly, speeding up heart rate and provide a metabolic boost that peaks at about three hours after drinking   .

11. Laugh a lot!

A little laughter may go a long way. Scientists have found that as little as 10 minutes of laughter per day (or roughly half an episode ofSNL) can burn energy  . Just another reason to stay smiling!

Bloody Body in Suitcase Prank - Pranks on People

Easy Home Remedies to Remove Blackheads

Blackheads are a blocked sweat duct of the skin known medically as an open Comedo. During the teenage most of the people likely to deal with one or the other skin problem and one of the most common forms that plagues the most is Blackheads problem. It’s said to be as blackheads are first stage of acne and most generally it’s found in people who have oily skin. Sometimes blackheads can be yellowish in color.

There are many medicines in the market to treat blackheads, but it’s always good to try natural ways which is easily available around you. Here are few natural and easy home remedies to treat blackheads.

Causes and Symptoms of Blackheads:-

Blackheads are mainly caused by over active oil producing glands of the skin. In some cases, blackheads can also form if sunscreens, moisturizers or make up or excess use of cosmetic products and irritate the skin. It also can be caused due to hormonal changes in the body.

Blackheads are dark spots that develop on the surface of the skin. Usually, they take place on the nose, forehead or in the chin. But most of the time it can appear on any part of the face. Although blackheads are not painful because they are not inflamed like pimples a severe blackheads can lead to acne too.

Home Remedies for Removing Blackheads:-

Remedy 1:- Lemon Juice

Lemon juice is rich in Vitamin C which helps to treat acne and removes blackheads. So mix 1 teaspoon of lemon juice in 1 teaspoon of finely ground cinnamon powder and apply this on the affected area frequently.

Remedy 2:- Honey

Honey has nutrients properties which tighten the skin pores and helps you to give clear complexion. So you can simply apply some pure honey on the blackheads affected parts and leave it for 10 minutes. Later wash it with lukewarm water for positive results.

Remedy 3:- Turmeric Powder

Take 1 teaspoon of turmeric powder and mix it with 1 teaspoon of fresh coriander leaves juice. Apply this daily as a face pack before you go to sleep.

Remedy 4:- Cinnamon

Take 1 teaspoon of cinnamon and mix it with honey to form a think and fine paste. Before going to bed apply this paste on the affected parts of blackheads and leave it overnight. Later in the morning wash it with normal water. Repeat this remedy daily once for 1 week for best results.

Remedy 5:- Baking Soda

Put 1 teaspoon of baking soda in a bowl and add some water to become a form of paste. Now apply this paste on the affected parts and let it dry for 10 minutes. Later wash it with lukewarm water. Repeat this remedy 1 or 2 times a week to remove debris from pores.

Remedy 6:- Green Tea Leaves

Take a teaspoon of green tea leaves and make a paste of it by adding some water to it. Apply this paste gently over the affected parts and let it dry for 2 to 3 minutes. Later rinse it with lukewarm water. This will help you to clean oily skin and unclog pores.

Remedy 7:- Mint Toothpaste

Take some mint toothpaste and apply it on the affected part of blackheads. Let it dry for few minutes and rinse it with wet washcloth. This is one of the best home remedy to remove blackheads.

Remedy 8:- Aloe Vera

A simply remedy to deal with blackhead is to apply the raw gel of Aloe Vera on the affected part and let it dry for few minutes. Later rinse it with normal water. This is supposed to soothe as well as heal the area.

Remedy 9:- Fenugreek Leaves

Fenugreek Leaves helps you to remove blackheads easy. So make a thick paste out of Fenugreek Leaves by mixing some water to it. Apply this paste on the blackheads and let it dry for 10 minutes. Later wash it with warm water and repeat this remedy once in a day.

Remedy 10:- Tomato

Take a small tomato, peel and mash it. Before going to bed apply this mash tomato on the affected parts of blackheads and leave it overnight. Later in the morning wash it with clean water.

Remedy 11:- Salt

Salt, honey and lemon juice should be taken in equal proportion and make a scrub. Now gently apply this and massage on the blackheads for 5 minutes and rinse it with water and pat it dry. You can also add yogurt to this mixture.

Remedy 12:- Yogurt

You can add 2 teaspoon of yogurt with 1 teaspoon of lemon juice and mix it well. Apply this mixture on the affected part of blackhead.

Do’s and Don’ts:-

• Wash your face regularly.
• Use oil free makeups, lotions.
• Exfoliating scrubs and masks remove dead skin cells from your face and can help reduce blackheads
• Do not squeeze the blackheads. It can damage your skin.
• Always remove makeup before going to bed.
• Using non-oily cleansers or mild soap.
• Use these remedies regularly for positive results. But still if you are not finding good results you can consult a dermatologist.

5 Must-Dos for a Flat Belly

                                                  

                                            

Don't fall for the gimmicks on TV or online that promise to be the next best "abs-cruncher" machine or the secret to a sexy stomach.

That said, there are some tricks that can help you blast belly pudge and score that sleek stomach you've been dreaming about. Be sure you’re doing the following five must-dos.

1. Think big. It takes approximately 250,000 crunches to burn just one pound of fat. So get up off the floor and focus on training your larger muscles, such as your hamstring, glutes, and quadriceps. Not only do they require a lot of energy to move, but working them will cause high levels of caloric expenditure post-workout.

2. Explode. Science has shown that performing abs exercises at a fast tempo activates more muscles than doing them slowly because when you speed up your movement, your muscles have to generate higher amounts of force. Try it with a medicine ball slam (or use a pillow at home): Stand with feet wider than shoulder width and knees slightly bent. Grab the ball with both hands and raise it overhead. Quickly lower hips to the floor until knees form a 90-degree angle, simultaneously swinging arms down in front of your body and slamming the ball into the floor like an ax chop.

3. Find your balance. Standing on one leg creates instability that works the deep core muscles. When you're at the gym, try performing upper-body exercises, such as biceps curls and bent-over rows, as well as lower-body moves such as deadlifts and squats on one leg.

4. Exercise all day. A simple way to shrink your belly is to strengthen your transversus abdominis (the muscles that lie beneath your more-visible "six-pack" abs), which flattens your waistline when you suck in your gut. All you have to do is pull your belly button in toward your spine and hold for 10 seconds while breathing normally; repeat five times. You can do this anywhere—in the car, during meetings, watching TV, waiting in line even while doing chores—so do it as many times as you can remember throughout the day.

5. Follow a smart scale schedule. You are six times less likely to be overweight if you step on a scale just once a week. The best times to check are Fridays and Monday mornings because most weight is gained on the weekends. By getting on the scale at these times, you'll be less likely to go off of your healthy eating habits or, at the very least, go off the deep end.

5 Ways to Gain Weight in a Healthy Way

                                          


Most of the people I meet ask for my advice about how to lose weight, but some of my clients are actually trying to pack on pounds, and it’s not as simple as it may seem. Every once in a while I'll read about an actor who had to gain weight for a role, and they talk about how awesome it was to down pints of ice cream, pasta, bread, cheeseburgers and donuts. That is one way to gain weight, but it’s not the best way.

I sometimes work with clients who’ve lost weight due to dental surgery, a digestive problem, stress, or an illness, and are trying to get back to a healthy weight. And as a sports nutritionist, I also work with pro athletes who tend to lose weight over the course of a grueling season. In all of these cases, the goal is to gain weight while optimizing health, and there’s a science to it.  After all, the old phrase, “You are what you eat” is absolutely true – nutrients from food are literally the raw materials your body uses to construct new cells. A junk food-filled diet devoid of nutrients doesn’t give your body much to work with  - I always say it’s like constructing a house with cardboard and tape instead of bricks and mortar. In other words, it’s not just about calories.

Here are five “good gain” rules I share with my clients:

1. Don’t let more than four hours go by without eating. Your body needs a continuous supply of energy since it’s like an engine that’s always turned on (your heart is always beating, blood is circulating, your brain and muscles are working). When you skip meals, you deprive your body of the fuel it needs to keep going. The result is a dip into your energy piggy bank, which unfortunately includes muscle mass. The best way to prevent your body from losing any important tissue is to eat regular meals, spaced about three to five hours apart. If you’re trying to gain new muscle tissue, meal timing is especially critical. Sometimes my clients tell me they “eat all the time” but when they actually start keeping a food journal they realize just how erratic their patterns are. Consistency is key.

2. Eat several foods at once. Always aim for at least three food groups. Instead of just a banana or handful of nuts, top a few slices of whole grain toast with almond butter and banana slices, along with a glass of organic skim milk or a milk substitute (soy, hemp, etc.). A wider varied provides your body with a broader spectrum of nutrients to work with throughout the day.

3. Eat healthy, but dense foods. The best way to rack up extra nutrition without having to eat huge quantities of food or resort to junk is to choose nutrient-rich foods that pack a lot of carbohydrates, protein or fat into a small serving. Dried fruit is a great example. With the water removed, the portion shrinks by about 75 percent, so a cup of grapes turns into a quarter cup of raisins. Just be sure to look for dried fruits with no added sugar or preservatives. For another nourishing, power-packed snack, fold rolled oats, dark chocolate chips and minced dried fruit into almond butter – spoon out portions about the diameter of a quarter, roll them into little balls, wrap in wax and paper, and snack on them throughout the day.

4. Drink your food. Liquids aren't as filling as solid food, so when you’re trying to gain weight, they can add nutrition without making you feel stuffed or bloated. Good choices include 100 percent fruit juice, organic skim milk or milk alternatives (such as organic soy, or hemp), and smoothies. Smoothies are ideal (over milkshakes) because you can bolster them with all kinds of good stuff, like wheat germ, nut butter, carrot juice, and protein powder.

5. Eat right before bed. A lot of our healing, repair and regeneration takes place while we sleep. It’s like rush hour for building muscle and lean tissue, so eating a healthy snack right before bed ensures a fresh supply of nutrients that are available to “go to work” inside the body. A great option that won't leave you feeling stuffed might be a small bowl of pasta salad made with 100 percent whole-grain pasta (wheat or a gluten-free alternative), vinaigrette made with extra-virgin olive oil, chopped or shredded veggies, and a lean protein such as beans, chopped chicken breast or an organic crumbled cheese.

10 Best Places to Live Peacefully

All people have the problems and all want to bump of them and to go in a corner of the world where is peace and no problems and conflicts. Thus, we’ve assembled a list of the 10 best places to live if you want to escape world conflicts.

1.New Zealand

New Zealand might be the most isolated and expansive fully developed nation in the world.It ranked 1 on the Global Peace Index in 2009.It has beautiful landscapes where you can sit relax.

2.Bhutan

Landlocked among the Himalaya mountains, Bhutan is one of the most isolated nations in the world.  Its religious population believes in peaceful resolution to all conflict, and although it sits in a troubled region, it remains protected by its geography.

3.Iceland

Iceland, of course, has no borders, has remote locations, is stable as a country and has virtually no world enemies. Its people are happy and the nation always ranks highly on the Global Peace Index.

4.Tuvalu

Isolated in the middle of Micronesia, Tuvalu is among the safest and most remote places in the world. It is the third least populated country on Earth, and the forth smallest.

5.Finland

Finland has a long history of desiring to stay out of international conflicts, is recognized as neutral and always ranks in the top 10 of the Global Peace Index.

6.Seychelle

Aside from being safely isolated from the rest of the world in the middle of the Indian Ocean.This beautiful island nation is a great place to forget about your worries.

7.Canada

Canada is the second largest nation in the world, yet it only shares a land border with one other country– the U.S.A., Canada has few world enemies, ranks consistently high on the Global Peace Index, and is relatively homogeneous.

8.Papua New Guinea

Papua New Guinea is one of the most culturally diverse countries on Earth.The canopy covered, mountainous nation contains some of the most isolated places in the world.

9.Costa Rica

Costa Rica has a stable democracy, a disbanded military and a national policy of neutrality. It also ranks highly on the Global Peace Index, Happy Planet Index, and Life Satisfaction Index.

10.Switzerland

Switzerland’s long history of neutrality and its tucked away location among the valleys of the Alps still make it a safe bet, even despite having a high number of bordering nations.

THE WORLD POPULATION AND THE TOP TEN COUNTRIES WITH THE HIGHEST POPULATION

THE WORLD POPULATION AND THE TOP TEN COUNTRIES WITH THE HIGHEST POPULATION The ten countries with the largest population in the world are China, India, United States, Indonesia, Brazil, Pakistan, Bangladesh, Nigeria, Russia and Japan.

TOP TEN COUNTRIES WITH THE HIGHEST POPULATION # Country 2000 Population 2010 Population 2015 Population 2050 Expected Pop. 1 China 1,268,853,362 1,330,141,295 1,361,512,535 1,303,723,332 2 India 1,004,124,224 1,173,108,018 1,251,695,584 1,656,553,632 3 United States 282,338,631 310,232,863 321,362,789 439,010,253 4 Indonesia 213,829,469 242,968,342 255,993,674 313,020,847 5 Brazil 176,319,621 201,103,330 204,259,812 260,692,493 6 Pakistan 146,404,914 184,404,791 199,085,847 276,428,758 7 Nigeria 123,178,818 152,217,341 181,562,056 264,262,405 8 Bangladesh 130,406,594 156,118,464 168,957,745 233,587,279 9 Russia 146,709,971 139,390,205 142,423,773 109,187,353 10 Japan 126,729,223 126,804,433 126,919,659 93,673,826 TOP TEN Countries 3,618,894,827 4,016,489,082 4,213,773,474 4,950,140,178 Rest of the World 2,466,012,769 2,829,120,878 3,050,850,319 4,306,202,522 TOTAL World Population 6,084,907,596 6,845,609,960 7,264,623,793 9,256,342,700 NOTES: (1) The Top 10 Most Populated Countries of the World Table was updated for May 14, 2015. (2) Detailed data for individual countries may be found clicking on each country name. (3) Demographic (population) estimates for years 2000, 2010, 2015 and 2050 are based mainly on mid-year data from the US Census Bureau website, and verified with local census agencies, when available. (4) The China population data is for the mainland only. (5) Data from the Internet World Stats website may be cited, giving the due credit and establishing an active link back toInternet World Stats. (6) For definitions, navigation help and methodology, see the Site Surfing Guide. Copyright © 2001 - 2015, Miniwatts Marketing Group. All rights reserved worldwide.