Lose the Last 10 Pounds!

By Karen Asp, Prevention

Prevention

You've cleaned up your diet, sweated off countless calories, and watched pounds melt away. But now the scale has come to a screeching halt. What gives? It's an unfortunate law of weight loss: The last 10 pounds are harder to shed than the first 30. That's because the slimmer you become, the fewer calories you burn just going about your day, explains Madelyn Fernstrom, Ph.D., founding director of the Weight Management Center at the University of Pittsburgh Medical Center and author of The Runner's Diet. For every pound you lose, your metabolism slows by up to 20 calories a day. But we do have some good news: Easy tweaks to the good habits you've already established can push you past your plateau and help you reach your final weight loss goal.

Healthy habit: Doing cardio four or five times a week

Speed results: Do interval training three times a week

Cardio melts calories, but to keep seeing results, ramp up your intensity, too. Canadian researchers found that when women did 10 sets alternating a 4-minute burst of intense cycling followed by 2 minutes of easy pedaling, they burned up to 66 percent more fat during subsequent aerobic workouts. "Interval training can trigger a boost in metabolism so you burn more fat during low- and moderate-intensity activity, and even at rest," says Jason Talanian, Ph.D., a researcher at the University of Guelph in Ontario and coauthor of the study. You can apply this principle to any workout, whether you're power walking, jogging, or using an elliptical machine: Alternate between a moderate effort that makes you slightly breathless and a vigorous pace that makes speaking more than a couple of words difficult. In a 30-minute interval workout, you'll burn 20 percent more calories than if you maintained a steady pace—and you'll keep burning more fat afterward.

Healthy habit: Walking as often as possible

Speed results: Stand an extra hour a day

It's one of the dirtiest tricks your body can play: The more you exercise, the less you're inclined to stand, walk around, twiddle your thumbs, and generally burn calories during the 23 hours you're not working out. And small changes in standing versus sitting can add up. A study from Iowa State University found that obese women stood for two hours less than their lean counterparts—a simple habit researchers say could make a difference of 300 calories a day. Being aware of this potential pitfall can help you outsmart it, though. Standing for an hour more a day—at your desk, in the doctor's waiting room, or at your kids' soccer game—will burn 100 more calories than if you were sitting, says Darcy Johannsen, Ph.D., R.D., a postdoctoral research associate. On the weekends, let your postworkout treat be window-shopping rather than movie watching to prevent a slump in calorie burn.

Healthy habit: Wearing a pedometer

Speed results: Set a step goal

Numerous studies show that wearing a pedometer can prompt you to be more active. To maximize your results, set goals and track your progress. People given a specific step goal increased their walking by about a mile a day, while those without a target didn't alter their habits, finds a review of 26 studies in the Journal of the American Medical Association. Start by shooting for an extra 2,000 steps a day, working up to 10,000.

Healthy habit: Lifting weights

Speed results: Switch to circuit training

Get a more time-efficient workout and burn a third more calories by doing strength and cardio in one shot. Cardio blasts calories immediately, while strength-training increases metabolism over time, so combining the two gives you the ultimate bang for your buck, says Prevention advisory board member Wayne Westcott, Ph.D. In a study led by Westcott, exercisers who did a 25-minute circuit routine (alternating one minute of weights with 1 minute of cycling) 3 times a week for 12 weeks trimmed their waistlines by 4 percent. At home, do one minute of jumping jacks or easy rope jumping between every strength exercise.

Healthy habit: Cutting out unhealthy fats

Speed results: Be a part-time vegetarian

Eating less meat is a proven way to lighten up on the scale. Research shows that vegetarians weigh an average 20 percent less than non-vegetarians. George Washington School of Medicine researchers found that women who followed a vegan diet for 14 weeks lost 2 1/2 times as much weight as those who limited fat intake. There's no need to go cold turkey—just eating less meat can make a difference. In a Brigham Young University study of 284 women, 53 percent of those who typically averaged about 10 ounces of meat a day were overweight, compared with 16 percent of those who ate less than 6 ounces. Plant-based foods are naturally low in calories and high in nutrients and satiating fiber, so you feel full without overdoing it, says Gabrielle M. Turner-McGrievy, R.D. A cup of lentil soup, a small handful of nuts, or 1/4 cup of chickpeas tossed with whole-wheat pasta and veggies are all good protein-rich swaps. Not ready to nix meat altogether? Start by trying three vegetarian dinners a week for a month to allow your tastebuds to adjust. (Trust us, they will—in another weight loss study of new vegetarians versus low-fat dieters, a third more of the vegetarians had stuck with the diet a year later.)

Healthy habit: Boxing up half your entree

Speed results: Munch a pre-meal apple

An apple a day could keep the pounds away, suggest Pennsylvania State University researchers. Diners who had an apple 15 minutes before an all-you-can-eat pasta lunch ate 187 fewer calories than those who skipped the snack. At 65 calories per cup, the apple fills you up. "Starting a meal with a lower-calorie food leaves less room for high-calorie entrées, so you naturally eat less," says Julie Flood, Ph.D., a nutrition researcher formerly with Penn State. Try a veggie platter with hummus or a tossed salad for a similar effect.

Healthy habit: Watching portion size

Speed results: Be extra vigilant on weekends

Shrinking portions is a no-brainer for weight loss, but when it comes to zapping stubborn pounds, lax weekend habits could cause the scale to stick. Even dieters on calorie-controlled plans average an extra 420 calories a weekend (starting Friday night), finds a Washington University School of Medicine study—enough to stall weight loss. To be a weekend calorie warrior, avoid temptation at home and out. Using smaller plates could instantly cue you to eat less, research shows. Away from home, carry a healthy, portable snack (like raw veggies) and steer clear of the food court.

Healthy habit: Keeping a food diary

Speed results: Track calories online

Dieters who jotted down what they ate lost twice as much weight as those who didn't keep a record, research shows. Stay extra-accountable by logging your meals and workouts for free at prevention.com/healthtrackers; you'll also get colorful side-by-side graphs of your calorie balance.

From MSN Health

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Posted in: Fitness,Weight loss

10 Tips To Break Through Your Weight Loss Plateau

Anyone who has ever been on a diet knows how discouraging it is once you lose the first 10 pounds but can’t seem to shed the rest. You get stuck in a rut, and even though you keep doing the same things that worked last week, they don't seem to be working for you anymore.

You might try doing something more drastic like eating even less or exercising even more, but that's only good for another pound or two – and then you're stuck again. So what do you do?

1. Make sure you don't get bored with your diet.

One of the main reasons that people fall off the diet wagon is because they don't have enough food choices. If you restrict what you eat that far, you won't have anything you like, and you'll start sneaking snacks and bites of things you really shouldn't be eating.

Don't reach for that candy bar! Instead, spend some real time at the grocery, looking around at what's offered and finding the best choices for you, so you'll have a wider selection of options to pick from. It can help keep your diet on track because you won't have to give up everything you like.

2. Make your choices realistic.

If you tell yourself that you have to diet and then cut out everything you like to eat, you're not being realistic. The best way to 'diet' is not to diet at all, but to cut down on your caloric intake and modify your eating habits to enjoy a healthier lifestyle.

Eat low-fat ice cream instead of the regular kind, wheat bread instead of white, and baked potato chips instead of fried ones. These are very simple things to do, but they go a long way toward reducing how many calories and how much fat you're taking in.

That means that you can still eat the things you like, and you can eat almost as much of them as you used to. You should still lose weight, especially if you get a little exercise, too.

3. Remember to zig-zag.

One of the problems with weight loss is that your body adapts to the new exercise and caloric level fairly quickly. Then it stops losing weight. Instead of limiting yourself to 1800 calories a day, for example, have 1500 calories one day and 2100 calories the next day.

Some people zig-zag on a weekly instead of a daily basis, but that can be dangerous and lead to 'pigging out' in the week when you eat more calories. Daily zig-zagging is safer and reduces that chance. You can also zig-zag your workouts so you don't do the same thing each day. Your body will get used to that, too.

4. Don't make your math 'fuzzy.'

It can be so easy to miscalculate how many calories you take in and how many you're burning with the work that you do during your daily exercise routine.

Be honest with yourself. Calories can come from a lot of places that you might really not notice, such as salad dressings and other condiments. You have to count the dressing you put on that salad or the mayonnaise on your sandwich if you want to be honest and truthful about caloric intake.

5. Get more protein.

If you don't already get 1 gram of protein for every pound of bodyweight each day, give that a try – but try not to go higher than that amount; it can actually be bad for you. If you shift some of the carbohydrate and fat calories that you normally get over to protein calories, evidence shows that you might be able to get past that plateau and get your weight loss going again.

6. Don't cut your calories down too much.

When you ingest fewer calories, your body slows its metabolic rate to compensate for the fact that it's not getting enough food. You can't lose fat that way and it makes you hungry all the time.

If you know your calorie mantenance level, you can go just slightly under that and continue to lose weight. If you go too far below that level your body will just slow down and you'll be tired all the time instead of losing those pounds.

7. Visualize.

It might sound like some hokey, new-age mumbo-jumbo, but it's not. If you picture yourself healthy and fit and thin, and if you keep a positive attitude about your weight loss even when things get difficult, you have a higher chance of succeeding. This is true even if your weight loss goals are big or even if you've hit a plateau that you're having trouble shaking.

8. Know that you're normal.

That might be hard for you to get comfortable with, but weight loss plateaus really are normal. You'll lose weight for a while and then you'll hit a place where you don't lose weight. Then you'll start losing weight again. It's normal and to be expected, and if you panic about it you might end up sabotaging your weight loss goals or giving up on them without really meaning to or understanding why.

You have to relax and assess whether anything has changed, being really open and honest with yourself. If you do that, you can continue to succeed and you won't have to worry so much about it. Worrying and being anxious or depressed can cause you to eat more than you normally would, compounding the problem.

9. Eat something bad for you…but just one thing!

Don't fall completely off the wagon, or you might get caught under its wheels. Some evidence suggests, though, that you can lose more weight and more consistently if you occasionally eat something you “shouldn't.” It gives your metabolism a little bit of a boost and can stimulate more weight loss. Don't do it too often or you'll sabotage yourself and make things worse – no more than one (reasonable) cheat once a week, something like a candy bar or a normal-sized hamburger.

10. Get the support that you need.

Calorie-shifting and all kinds of other ideas work well, but if you're going it all alone, it can really be difficult. It's discouraging and lonely, and when you do enjoy some success there's no one to brag to and no one to encourage you. That's unfortunate, and it can be really troubling.

Join a group if you need to, or just make sure you have friends around to encourage and help you. Ideally, pair up with someone else who is also committed to weight loss so that you can help each other when there are setbacks and share in each other's joys.

Following the tips is no guarantee that you'll drop the rest of those pounds. You have to be disciplined and not give up, and you have to find what works the best for you. You have to make a serious commitment to your health and well-being. In doing that, you'll have the highest chance for continued weight loss success.

From: www.dietpillrating.com

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Posted in: Weight loss

Lose Weight Without Counting Calories

I've never been a big fan of counting calories. In fact, in the past year, I have lost about 30 pounds without counting a single dietary digit. Sure, I know recording everything you put in your mouth can help peel off pounds, but I also know that obsessing over calories makes you more likely to eat lowfat, low-fiber foods that wouldn't satiate a starling.

Instead of crunching numbers, I munched on healthy food to become a weight loss success. If a food lover like me can do it, you can, too! Try these tips:

• Pick up produce. Have at least one fruit and veggie at every meal. On busy days when I know my lunch won't have a smidge of green in it, I have two fruits at breakfast; I toss berries or peaches into my nonfat Greek yogurt and sprinkle it with granola. I love asparagus, green pepper, sun-dried tomatoes, sprouts, endive and more. Fruits and veggies are high in fiber, which staves off hunger. Shoot for nine servings daily. It sounds like a lot, but if you don't have to be a rabbit to reach that goal. Eat a salad at lunch or dinner, and you're there.

• Snack smart. Add protein (such as a stick of lowfat string cheese or Parmesan) to your between-meal bites. Research suggests protein may enhance the effect of leptin, a hormone that reins in appetite. I love hummus and dip veggies into it instead of pita bread or crackers. Protein is also filling and can help curb cravings for chips, cookies and the like.

• Sip more water. Dieters who swapped sugary drinks for water lose weight, but those who gulped the most H20 peeled off the most pounds, according to a study at the meeting of Obesity Society in Boston. Don’t love agua? Try the flavored kind but check the label for sugar content (it should be below 8 grams per serving).

• Map out your meals. A little attention to portions can help you eat less and still stay satisfied. Start by using a salad dish (8 inches in diameter) and divide it into quarters to help keep helpings healthy. Half the plate should get veggies, top another quarter with lean protein (3 to 6 ounces of fish, chicken or tofu) and the last quarter with whole grains (1/2 to 1 cup of brown rice, sweet potatoes or whole wheat pasta).

• Eat every meal. When you wait longer than five hours between bites, your body may release extra cortisol, a hormone that can increase appetite. I call it "hangry." I get hungry and angry: My stomach starts to burn and my brain gets annoyed at every little thing. Then I eat whatever is in front of me, usually a cookie or other sweet, empty-calorie treat. I realize I'm putting out the "hangry" fires, but it is better not to get there in the first place!

from yahoo health

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Posted in: Diet,Fitness

5 Pseudo-Healthy Foods—and 5 That Are Healthier Than You Think

Pseudo-Healthy Food: Diet Soda

It may seem like the perfect way to save calories and slash your sugar intake, but studies show that diet drinkers actually weigh more than regular soda drinkers. For diet soft-drink drinkers, the risk of becoming overweight or obese tied to a 2-can-a-day habit is 57 percent compared to 46 percent for regular soda drinkers. Diet soda may throw off your natural appetite regulation, causing you to eat more sweets. It may also trick you into thinking it's OK to indulge in high calorie foods because you "saved" by choosing diet soda.

Pseudo-Healthy Food: Pretzels

­The label may shout 'fat free' and seem like a better alternative to chips, but they're made with refined white flour stripped of its vitamins and antioxidants. They're also dense so they pack a ton of carb calories for a very small amount and they’re not filling. Think of it this way—one 15- ounce bag contains the equivalent of 24 slices of white bread.

Pseudo-Healthy Food: Spinach Wrap

It looks green and good for you but spinach powder is only a scant ingredient. These wraps are typically made from refined white flour and the green hue primarily comes from food colorings (Blue No. 1 and Yellow No. 5.). In other words you can't rely on the immune boosting vitamins A and C found in fresh spinach and it's much higher in calories. One cup of cooked spinach provides 65 calories, 105 less than a spinach wrap, which doesn't count as a veggie serving. Not to mention the fact that the fillings often include ingredients like fried chicken, ranch dressing, cheese and bacon!

Pseudo-Healthy Food: Blueberry Scone

Even a trans-fat-free wild blueberry scone packs over 400 calories (the amount an entire meal should supply) and over 50 percent of the maximum amount of artery-clogging saturated fat intake for an entire day. They also don’t count as a serving of fruit and they’re devoid of dietary fiber.

Pseudo-Healthy Food: Vitamin Water

Yes, it has vitamins, but at up to 200 calories per bottle (50 per serving with 4 servings per jug), just one of these a day can cause a 20 pound weight gain in a year's time if the calories aren't burned off.

Gets a Bad Rap: Dried Fruit

Here's the flip side of the so-called unhealthy foods that really aren't—these 5 often-criticized foods don't deserve to be shunned. Here's why and how to eat them:

It's simply fresh fruit with most of the water removed. When you buy unsweetened dried fruit, no sugar has been added, so aside from shrinking in size (i.e. grape vs. raisin), all the good stuff (vitamins, antioxidants, fiber, etc.) is maintained. You can find dried versions of just about every fruit these days (berries, mango, peaches) but one of the healthiest is figs—two dried figs provide just 100 calories but are chock full of nutrients, including 20 percent of all the dietary fiber we need daily, plus potassium, calcium, and iron. They're also loaded with disease-fighting antioxidants called polyphenols—the same type that make red wine and tea so healthful (polyphenols are linked to lowering the risk of both heart disease and cancer, our nation's top two killers). Just stick with unsweetened and since they’re 'shrunk,' limit the portion to about the size of a golf ball to control calories.

Gets a Bad Rap: Frozen Vegetables

A recent study found that the vitamin C content of fresh broccoli plummeted 56 percent in seven days, but dipped just 10 percent in a year's time when frozen at -20 degrees Celsius. In addition, the levels of a disease fighting antioxidant called anthocyanins, and some minerals, including potassium (which helps control blood pressure) actually increased after freezing. Just look for veggies with one ingredient (the veggie itself) and no additives, preservatives and sauces.

Gets a Bad Rap: Bananas

It's true that bananas are low in water compared to other fruits. That means there's more carbohydrate (and therefore more calories) per bite compared to watery fruits like melon. But—that doesn't mean you should shun them—even if you're watching your weight. Bananas provide no fat, cholesterol, or sodium, and they’re incredibly nutritious. You’ve probably heard that they're high in potassium, which helps regulate blood pressure. But they're also a good source of vitamin B6 (which helps maintain blood sugar levels and is needed to build protein in the body as well as nerves and immune cells), vitamin C (for immunity) and fiber (for cholesterol control and digestive health). To keep calories in check, just choose "baby" bananas, the ones about the size of long fingers, which are naturally portion controlled (and neatly wrapped!). One of these little guys provides just 50-60 calories (less than a small apple) and amounts to about half a cup when sliced.

Gets a Bad Rap: White Potatoes

When scientists from the USDA tested more than 100 potato varieties, they discovered 60 different vitamins and antioxidants. Spuds are also packed with resistant starch, a fibrous substance that could help you burn more body fat and lose weight. One cup (size of a baseball) of a baked potato with the skin provides over 25 percent of the vitamin C we need daily, along with 15-20 percent of a day’s vitamin B6, copper, and potassium—all key nutrients for health. In fact, a tater provides more potassium than a banana, and scientists have linked a natural spud substance called kukoamines to blood pressure control. And, the calorie price tag is minimal—about 130 per cup (roughly 6% of an average healthy adult's daily calories needs). They also pack about 3 grams of filling dietary fiber.

Gets a Bad Rap: Juice

It does have less fiber than whole fruit and juices go down fast but cup for cup, 100-percent juice counts as fruit, and some common juices score very high as antioxidant-boosters. One recent study found that adding citrus juice to tea boosts the antioxidant absorption by up to 13 times. Another ranked the antioxidant capacity of several juices and found the 8 highest were: pomegranate juice, Concord grape juice, blueberry juice, black cherry juice, açaí juice, cranberry juice, orange juice, and apple juice. Juices do contain sugar, but it's natural, not added—natural sugars are those put there by Mother Nature, and don't create the same negative effects in the body that added sugars do (the refined kinds food manufacturers mix in)—and those natural sugars are naturally bundled with lots of important nutrients.

from MSN Health

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Posted in: Diet

Are you worried about Weight Loss After Pregnancy?

Are you worried about weight loss after pregnancy? Well you can now stop worrying about all those extra pounds that you will put on during pregnancy. Today’s moms can easily get back their pre-pregnancy figure within a year. With the help of daily regime, workouts and a good diet. Generally moms think that right diet means dieting. But they are wrong, Right diet does not mean that you start dieting right after you deliver.

concentrate on nourishing yourself through a proper diet. You can start exercising along with a good diet intake. After some months, your see your body returns to its normal level and then you can start your loosing weight. Maximum moms have questions:

How Many Months Before I Return To My Normal Weight?

Weight gain in pregnancy is the normal thing (20 – 30 pounds). Healthy weigh loss process takes time but ensures that your weight loss is at the right pace and safe. Post pregnancy period usually leaves the new moms low on self esteem. Some would be still coping with massive weight gain; some would constantly worry about milk stains on their clothes. Maximum moms might not get enough time to take even a proper bath. Women do tend to get depressed for these reasons and do not know how cope with the change in their life. Maximum women constantly worry about sex after long nine months. They do not feel very comfortable indulging in intercourse as their body is out of shape.

All these problems can be easily solve with, if you work towards your goal with a healthy weight loss regime. You should be planned in consultation with your doctor. You should also keep in mind your physical condition before making a diet or exercise plan.

Weight loss through exercising:

In weight loss, balanced diet plays a vital role. Weight loss exercise also plays a major part. Before start any weight loss exercise, you have to consult with your doctor for weight loss exercise because sometimes exercise may harm your body. Weight loss exercise also helps to increase your self confidence and lends you a hand if you are dealing with depression. Exercising affects breast milk is a myth and you should not bother about it.

Weight Loss through Breastfeeding:

1. Breastfeeding also helps moms lose weight. Actually breast feeding releases hormones which help your body to return to its normal level which in turn helps you regain your normal weight.
2. Breastfeeding is not a fool-proof method of weight loss after pregnancy. In most cases, women start losing weight only after they stop breast feeding.
3. Also relying on breast feeding may make you careless towards your diet and workout routine.
4 Never take low fat diet with breast-feeding. Do ensure that you are taking at least 1800-2000 calories per day.

One point you have to remember that your body has gone through a lot of strain and changes. Post pregnancy care is very important for your body to heal and also to ensure weight loss after pregnancy.

From: www.healthyweightlosshelp.info

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Posted in: Pregnancy,Weight loss

How to Get Rid of Freckles

The brightest freckles are found in young adults, usually having blonde and especially red hair. The skin tends to freckle in spring and summer, but as fall comes and winter approaches, they turn pale and disappear. The color and brightness of freckles, however, depend not only on the color of your hair and skin, but also on how long and intensely your skin is exposed to sunlight.

Anti-Freckles Diet

In spring, you should eat more foods rich in vitamin C such as fruit, green onion, red or black currant juice, sauerkraut and wild rose tea. Vitamin C makes the skin less sensitive to sunbeams.

Whitening Masks against Freckles

Skin care masks have a positive cosmetic effect, too. You can make them with handy ingredients (tomatoes, currant, strawberry, radish, apples), using one or several components. Whatever berry or vegetable you are going to use, you first need to remove their seeds and then mash or grate them. Grate the radish, add several drops of vegetable oil and mix everything well. Use the following application method. Fold a gauze napkin in half or in thirds, put the paste on it, apply and leave it on for 15 minutes. Then wash it off with warm water. Apply a cold pack to finish.

Cucumber Mask to Get Rid of Freckles

Cucumber facial masks are very popular. Grate cucumbers, apply a paste to face, cover with a gauze napkin and leave it on for 20 minutes (you can use thin slices or cucumber skin instead). Wipe leftover moisture off with paper napkins to finish. You can also make facial masks with milk, cottage cheese, kefir, sour cream, vegetable oil, eggs and berries, starch and vegetables.

How to Bleach the Freckled Skin

If you need to bleach, smooth or refresh you skin, try facial masks made with black currant leaves, sorrel, elder leaves and elder-berries or rowanberry, lemon or horseradish juice mixed with sour cream or sour milk (1 tablespoon per 1 tablespoon of paste or leaves juice). Parsley juice helps bleach the skin, too (finely chop parsley, pour boiling water in, strain and let cool; wash your face with the mixture 2-3 times a day).

Bleaching Masks Application Rules

You should apply facial masks regularly, 2-3 times a week and preferably in the evening (15-20 masks in total). Don’t forget, that you won’t get bleaching effect right away. You may additionally use bleaching creams daily in the evenings (15-20 applications in total).

Pigmented Spots on Skin

All mentioned skin care remedies also work for women whose skin shows brown pigment spots in spring. Be careful about overbleaching, though, as it leads to premature withering of the skin and makes your face look unnatural, as if powdered with chalk.

From: geniusbeauty.com

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Posted in: Beauty,Skin Care

Beauty lies in eyes

Eye is a very sensitive organ. Today many of us spend long hours sitting in front of a PC or laptop. Using these gadgets actually strains our eye muscles and causes dryness. Besides, pollution, diseases like diabetes, sinusitis and thyroid can also effect the eyesight. If you are suffering from redness of the eye continuous headaches, blurred vision eye fatigue, the urge to keep your eyes closed, itching in the eyes, spots and strings floating in your field of vision , then you need to get your checked immediately.

Exercise:
Eye exercises help in keeping the six eye muscle, which help the eyes to rotate, flexible and strong If the muscle become stiff, it becomes painful to move the eyes and close the lid. Exercising also helps to relieve the pressure on the optic nerve that transmits information from the eye to the brain. Remember if the optic nerve is damaged, it cannot be repaired.

Here are a few eye exercises that will help your eyes to relax. Most importantly, you can do anywhere.

Eye Massage:
Close your eyes tightly for 5 to 6 seconds and quickly open them. Repeat this for at least 7 to 8 times.
Close your eyes and massage them with the tip of your third finger (ring finger) in circular movements.
Close your eyes. Place three fingers of your hand on your upper eye lids, apply a little pressure and hold for 1-2 seconds, then release. Repeat at least 5 times.

Eye Movement:
This exercise is recommended to people who generally sit for long hours in front of the computer.
Sit and be relaxed. Now roll your eyes first in clockwise direction and then in anticlockwise direction. Once a circle of movement is completed blink your eyes to rest the eyes. Repeat this at least 5-6 times

Clock Exercise:
Imagine yourself standing in front of a really big clock. Now imagine looking at the middle of the clock. Slowly look at any hour mark and that too without turning your head. Then look back at the centre and look at another hour mark. Do this at least 10 to 12 times. This exercise is also beneficial if done with closed eyes.

Focus A Mark:
Sit Near a window and keep a distance of about 50 cm from the window. Make a mark on the glass of the window with a small sticker or a felt pen at your eye level. Look or focus on something far away for 10 - 15 seconds through this mark and then return back to the focus.

Scribble On Wall:
Stand in front of a wall and pretend that you are writing with your eyes, without turning your head. This is very good exercise, which might seem difficult in the beginning but slowly you will enjoy it. Remember the bigger the letters, the better the effect.

Blink Exercise:
Blinking is not actually an exercise but it is very important. Starting at an object uninterrupted for a long time also causes strain and this should be also avoided. So make a rule to blink often.

Good to remember:

• Have a diet that is loaded with beta-caretene, a vitamin especially helpful in maintaining healthy eyes. Fruits and veggies like carrot are rich in beta-carotene.

• Contact lenses should never be worn for more than 12 hours. Wearing contacts for long cannot only cause extreme uneasiness, but permanent sight damage.

• Place cold cucumber slices or tea bags soaked in cold water and press gently for 10 minutes before going to bed. This pacifies your eyes and also prevents puffiness.

• Always wear UV protective sunglasses while getting out in the sun.

from whatevertips.com

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Posted in: Eye-Vision