Women are constantly bombarded (in the press, advertisement, films and television) with images of the perfect body. The enormous pressure built up on them leads many women to go on diets to help themlose weight. Some women have developed a very unsettled relationship with food, followed by complains of chronic constipation, lack of energy or food intolerance. one thing common to all eating disorders is the love-hate relationship with food.

Try working out through following exercise to understand how your body works with food, so as to turn eating into a positive experience:-

1. Understand the nutrients your body needs:

Try to understand your nutritional needs with regards to calories, fat, protein, vitamins,minerals andwater to develop a healthy metabolism and gain energy to carry out your normal daily activities.

The body puts on excess fat only when it takes in calories it does not need. As a member, you will gain knowledge of your individual nutritional needs, so as to manage your body in a healthy manner. Here you will understand that food has far more uses than simply the negative one of “making you fat”. It is important to try to get your body to a stage where it is a little stronger, without feeling that your weight will carry on going up and up.

The nutrition content of WF fitness program deals with all essential nutrients individually along with their sources and daily requirements to help you make healthy choices of food.

2. Calculate your ideal body weight:

Use your body mass index to calculate your ideal body weight. BMI of 19-25 is considered healthy. Below 18 is considered underweight. You can check your target weight at: www.womenfitness.net/freetools.htm

3. Understand that body’s fluid levels change everyday, several times a day:

Try to get out of the habit of excessive weighing, once a week should be the maximum. This might not seem easy when you have been used to obsessive weighing, so throw the scales out, or give them to a friend or put them in a hidden place. Whenever you are tempted to weigh yourself adopt distractive therapies like, a walk etc.

4. Make a list of pastimes that make you feel good:

Write down your favorites pieces of music or books that you seem to associate with happy times. you can also list down name of friends and relatives who can offer you support in time of need. Keep your lists in prominent place so that you can take immediate action when you are feeling vulnerable.

Gentle exercise can help you feel good about your body, but punishing your body with 2 hrs. exercise is not what you need.

5. Make a food list:

Try dividing foods into four groups:

1. Foods are those that you feel safe eating-include fruits and vegetables, apart from bananas, pineapple, avocados, along with yoghurt, canned diet drinks, black coffee. Occasionally try pasta, rice, potatoes and white bread.

2. Carbohydrates foods. Other foods might include cottage or low fat cheese, fish, meat, chicken andbreakfast cereals.

3. Food consisting of  fat and sugar such as crisps, pastries, cakes, biscuits, butter, oil, cheese, sauces and full-calorie canned drinks.

4. These foods are those that you don’t like. These are genuine dislikes rather than any psychological fear of eating.

Try WF healthy recipes from: A list of choices various foods.

6. Try to reawaken the taste, temperature and sensation in your mouth:

Many anorexics and bulimics, don’t taste or feel food in their mouth. They see food as enemy and something that has to be swallowed quickly. Try to acknowledge food within your mouth, enjoy its smell and taste as you chew and swallow it down. This will help you to identify the signals of satiety and fullness, leaving you less guilty.

The ultimate goal of this exercise is to stop the guilt/panic attacks that accompany eating, not to make you take in calories. Concentrate and respect everything that goes into your mouth to feel positive about food.

7. Avoid keeping your binge foods at home:

Keeping the binge foods locked in a cupboard will make it easier for you to avoid the temptation to binge. If you have a list of binge foods (the classic ones being bread, biscuits, cookies, cake, chocolate, ice cream) try to replace them with more nutritious foods which will provide your body with essential vitamins and minerals e.g. fruits, salad etc.

8. Try to drink no more than two litres of water a day:

There is no doubt that water is essential for healthy and normal functioning of various body function. But filling up empty stomach with water is not advocated. Take small sips of water throughout the day.

Also do limit your tea and coffee intake throughout the day. Tea and coffee bind vitamins and minerals in your gut and prevent your body from using them effectively. Being diuretic, they also make your body excrete nutrients in the urine. Initially you might face withdrawal symptoms like headaches, but this will pass out with time.

9. Stop Using Laxatives and diuretics:

Continued use of laxatives and diuretics can lead to abnormal amount of fluid loss. The temporary loss on the scales can prove damaging to your health. A healthy diet based on cereals, fruits and vegetables will help you to achieve and maintain a healthy state. Refer to the food guide pyramid to base your everyday diet on a healthy foundation.

10. Try to build a structure into your diet pattern:

Try to follow a meal pattern of at least 3-5 meals a day at the same time everyday, this will give you a sense of being in control. Whatever pattern you choose, adopt one that you will stick to, so that some normality can start filtering into your life.

You can even start by breaking up the day into 3 units for e.g., morning, afternoon and evening. At the end of each unit, analyze yourself and goals achieved. Give yourself positive feedback, you can even write it down in your personal diary.

If you are able to achieve your goals in all the three units, reward yourself with something other than food e.g.. massage or a facial. Remember the more positive attention you give yourself, the more likely will you be able to accept your body for what it is and not struggle for an unachievable image.

The transition from an unhealthy lifestyle towards a healthy one might not seem easy or come overnight. By modifying your eating habits you might be amazed as to how good it feels to release yourself from the eating disorder “jail”.

Women Fitness is here to walk every step with you towards a healthy and enjoyable eating of food.

Fit, strong and healthy women come in all shapes and sizes. There are pear shapes like the beautiful Beyoncé, hourglass shapes like the curvy Kelly Brook, athletic shapes like the long and lean Cameron Diaz, petite shapes like the pint-sized Isla Fisher and apple shapes like the leggy Drew Barrymore.

Whatever your shape, ditch the baggy joggers and oversized tees - we can help you dress to flatter your figure, so you can look fabulous when you hit the gym.

If scanning the yoga timetable leaves you lost and confused, don’t panic. Just check out our simple guide to yoga styles old and new

From Ashtanga to Bikram – and beyond – the variety of yoga styles on offer in gyms and studios across the country is amazing. ‘It’s awesome that there are so many different types of yoga,’ says yoga instructor and key leader at Lululemon Katy Bateman (redpandayoga.com). ‘There’s a style for everyone!’ So how do you work out which class ticks your fitness boxes? ‘We all demand, want and need different things for our bodies. Whether you want to flow, sweat, invert, rejuvenate, recover or relax, there’s a practice out there for you,’ says Katy. ‘But our bodies (and minds) don’t necessarily need the same type of practice all the time – sometimes you want to stretch and strengthen, sometimes you just want to chill – there’s a whole menu of yoga out there to feed our bodies with what we need.’ So, whatever you fancy, check out the WF guide to some of the most popular yoga styles out there – plus some of the very latest classes to hit the mat – to find the perfect class for your mood!

Iyengar

Overview: Developed by BKS Iyengar, this is a technique-focused style of yoga. It concentrates on getting the correct alignment, and yoga blocks and straps are often used to assist with this.
Benefits: You’ll really nail every pose. And it’s perfect for injury rehab as it’s slower paced, but technically focused.
Expert tip: ‘The use of props (blankets, bolsters, belts, bricks) help to move students deeper into poses, and has influenced many schools of yoga,’ explains Katy. ‘It’s great for newbies.'

Bikram

Overview: Developed by Bikram Choudhury around 40 years ago, Bikram yoga classes are a sweaty affair.
They are held in heated rooms (around 40°C) to aid detoxing and help muscles lengthen, and follow a set sequence of poses. It doesn’t move quickly in the same way that a flow class does, as poses are held for longer. Bikram is very popular and classes are held nationwide.
Benefits: The heat is said to help the body detox and can help to boost your flexibility.
Expert tip: ‘The heat is used to aid sweating, detoxing, sweating, strengthening, sweating and… Did I mention sweating?! Suitable for all levels, but remember to drink lots of water the day before your class – and after the class!’ says Katy.

Ashtanga

Overview: Ashtanga is a lively style of yoga that follows a set sequence of postures. It’s flowing in nature and is a physically challenging style of yoga.
Benefits: The sequence is always the same so you’ll master it after a few sessions and be able to relax into the class.
Expert tip: ‘This demanding practice is not for the faint-hearted and will see you sweat,’ says Katy. ‘I’d recommend beginners take a few slower-paced Hatha classes before embarking on an Ashtanga session, to get used to the postures.’

Anusara

Overview: This style is all about reaping the mental and spiritual benefits of yoga.
The idea is that the physical practice can help to let your inner goodness shine through.
Benefits: It’s a great way to clear your head and refocus on the things that are important to you. Perfect if you’ve got a lot on your mind.
Expert tip: ‘This practice encourages you to move from the heart, focusing on how you feel in a pose, and helping you move your body into its optimum alignment, which can be very therapeutic,’ says Katy. ‘It’s great for all levels, and creates a great foundation for a solid yoga practice.’

Hatha

Overview: Hatha yoga covers any type of yoga that teaches physical poses, but these classes tend to be quite slow-paced and gentle. Classes advertised as Hatha usually provide a good grounding in the basics of yoga.
Benefits: You’ll feel more relaxed and give your body a good stretch out, without the intensity of some of the other classes.
Expert tip: ‘If a class is labelled “Hatha” it will probably be a bit slower, focusing on the alignment of your body and playing with some classic sun salutations,’ Katy says. ‘It’s perfect for all levels – beginners, intermediate and advanced all benefit.’

Vinyasa

Overview: This is a very fluid practice, which enables you to get your heart rate up. It’s a very similar style to Ashtanga, but doesn’t follow the set sequence of Ashtanga, so every class will vary.
Benefits: You’ll never get bored, as each class is different from the next.
Expert tip: ‘It’s a dynamic style, but suitable for all levels. As with many styles of yoga, teachers often give variations on poses for different levels as you move through the sequences,’ Katy explains.

Want to run quicker? Just follow these 5 simple steps

Get stronger

The stronger and more explosive you are, the more force you’ll generate, and the faster you’ll be. Strength training in the gym, coupled with some plyometric exercises, are essential if you want to get faster. Don’t be afraid to lift some heavier weights, in the range of five to eight reps per set, as this is where you’ll see the most strength gains initially.

Become leaner

The heavier you are, the more difficult it is to move quickly, so decreasing your body fat is one of the quickest and easiest ways to improve your speed. What you eat will have the biggest impact here, so you need to be sure that you’re eating for your specific requirements. This will be different for us all, so recording what you eat and finding a way to track your body composition on a regular basis can be very useful to keep you on track.

Improve your posture

Structural balance and good posture play a big part, not only in keeping you injury free, but also in helping you move and breathe more efficiently. And the more efficient you are in both of these areas, the faster you’ll be. Typical areas of weakness that need attention are the hip flexors, hamstrings, glutes and lower and mid-back, which can be improved through exercises such as lunges, deadlifts and rowing variations. 

Work on technique

The more proficient you become in certain movement patterns, the more efficient your body will be and the faster you’ll go. Want to get faster at running? Working on the technical aspects of running mechanics, such as stride length and arm drive, will make a huge difference to your efficiency, and in turn, your speed. To improve stride length for example, think about driving your leg back to push you forward.

Do short sprints

Performing short sprint intervals and improving technique are the quickest ways to improve speed. It’s important to get a good base of overall conditioning and get yourself as strong and lean as possible at the outset, but once you have a good level of general fitness, you need to sprint if you want to go faster. Start with shorter distances of, say 10-30m, and make sure you get complete rest between sets.

Step out of the hurt locker and stay on the safe side with our handy guide to ‘ouch!’ prevention

We know it, and you know it: getting in shape is hard work. Exercise demands a huge amount from your muscles and, occasionally, injury is simply inevitable. 

But, let’s face it, there’s nothing more frustrating than your goals being thrown off track by an annoying stitch during your boxing class or killer back pain during your weights session. 

It doesn’t have to be this way. Figure out the triggers causing you pain – and learn the best way to safeguard your body before, during and after a workout – and you’ll be well equipped to make the most of every single session. 

1. Avoid dizziness

Ever feel light-headed when you’re sweating by the bucket load during your spin class or giving your all on the treadmill? A small study published in the Journal of Nutrition found that being dehydrated during exercise caused dizziness, reduced concentration and fatigue, so fuelling up before your session is really important. ‘Carbohydrate is your body’s primary fuel source for moderate-to-intense exercise,’ explains Reebok Club’s personal trainer and nutrition expert Tim Hart (reeboksportsclublondon.com). ‘If your levels are low then workouts do become harder, as the body has less immediate energy available. If you feel dizzy, rest and recover until the feeling goes before continuing. If dizziness lasts longer than five minutes, end the session or reduce the intensity.’ 

Tackle the problem: Staying properly hydrated is key. ‘For gym training, drink at least one litre of water per hour and an extra litre post exercise,’ Tim tips. ‘For long outdoor runs, sports matches or anywhere in high heat, consume at least one litre of isotonic water during exercise and one to two litres after your workout.’ 

2. Beat lower back pain

If you want to sculpt washboard abs or simply improve your all-over strength, core work is an absolute must. But, when your tummy muscles are weak, your back muscles are likely to take a hit, so it’s vital to work both areas. 

Tackle the problem: Avoid advanced movements if you’ve got a weak back and start with basic core exercises. ‘Lie on your back and bring both legs up into the air, knees bent at a 90-degree angle,’ says Rebecca Gentry, Bodyism performance specialist. ‘Push your lower back into the floor by pulling your bellybutton in towards the spine. As you exhale, slowly lower one leg – keeping it bent – until the heel brushes the floor, then return to the start position. If your lower back lifts up from the floor, or you feel any pain during this movement, stop immediately,’ adds Rebecca. 

3. Tackle muscle cramp

If you’re training for an event and striving to smash your PB or run further than you’ve gone before, muscle cramps are the last thing you need. ‘The primary cause of cramps is sweating during exercise,’ explains Tim. ‘Research indicates that a decreased concentration of electrolyte minerals, such as chloride, magnesium, potassium and calcium, is a big factor in muscle cramps. These minerals are lost through sweat.’ 

Tackle the problem: There’s no cure for sweating, sadly, but you can reduce its effects. ‘An isotonic drink containing sodium and other electrolytes can help to reduce the risk of cramps,’ says Tim. ‘A snack a few hours before exercise – such as some mixed nuts or dried fruit – can also help. However this will not stop the loss of electrolytes once you’ve started exercising. So if you’re exercising for longer than an hour, have some small snacks or an isotonic drink handy while you’re working out.’ 

To ward off cramp before it strikes, eat plenty of leafy green vegetables, such as spinach and kale, for a hit of the muscle-easingmineral magnesium. 

4. Protect your knees

If you’re looking to tone up and boost strength, squats always hit the spot. When performed correctly, squatting sculpts the lower body andsupercharges your fat-burning engine. However, if other areas of your body are tight, such as your hips or hamstrings, pain is likely to be on the menu. 

Tackle the problem: Warming up your knees and butt with some hip extensions will help to take the burden off weak knees. ‘Place a Bodyism Mini Band (bodyism.com) just above your knees to keep your knees in line with your toes, and stop them dropping inwards as you move,’ Rebecca suggests. ‘Only bend to a point where you have no pain, keeping your heels firmly pressed into the floor – then push up through your heels, engaging your bottom, hamstrings and core.’

5. Reduce muscle aches

We’re sure we don’t have to tell you that post-exercise soreness tends to set in a day or so after your workout. Usually the result of overloading muscles, soreness is often necessary to help muscles repair and grow, but that I-can’t-get-off-the-sofa pain stems from an improper warm-up. ‘Foam roller work and stretching can loosen the fascia to allow muscles to work to their full potential,’ explains Rebecca. 

Tackle the problem: What you do before and after a workout is just as important as the session itself. ‘Use a foam roller on the body parts you’re going to work, and on areas of tightness,’ says Rebecca. ‘Follow with dynamic stretches such as arm circles and lunges to activate your muscles.’ If ice baths really aren’t your thing, use good nutrition to help you bounce back. Eat plenty of protein and put watermelon on your shopping list. A study published in the Journal of Agricultural and Food Chemistry found that watermelon juice can help alleviate muscle soreness thanks to high levels of an amino acid called L-citrulline.

6. Dodge stitches

Stitches are a common complaint when overexerting through exercise. Although rarely serious, they can impair your physical performance and reduce the effectiveness of your workout.

Tackle the problem: It’s thought that beginners suffer more than seasoned gym bunnies, so don’t go too hard if you’re a newbie. And, while it’s important to drink water prior to your workout, too much liquid could do you more harm than good. ‘Drinking water before your workout increases your chances of suffering a stitch,’ says fitness expert Dean Hodgkin (ragdalehall.co.uk). ‘There is also anecdotal evidence to suggest shallow breathing, or panting, can be a trigger, so concentrate on deep inhalations and exhalations during your workout.’ 

Rock that bikini with pride this summer with these deliciously healthy foods. 

Yo've booked your beach break and bought a new two-piece, but the fear of stripping off has got you panicked. Sound familiar? Then now is the perfect time to kick-start a summer eating plan so you look and feel amazing in time for take-off. 

Quinoa 
This ancient South American grain packs a healthy protein punch, making it an excellent slimming aid. Super-versatile, it can be used to bulk out soups and stews and used in place of your usual carb choice. 

Cherries 
Looking for a fruit that works overtime for your health? Cherries are rich in the antioxidant anthocyanins, which increase fat-fighting enzymes. Plus, these little beauties could maximise workout results by warding off post-exercise muscle pain. 

Salmon 
Want to wage war on wobles? Stock up on salmon when hunger hits. This oily fish is an excellent source of omega-3 fatty acids, which keep skin cells plump, whilst keeping you full - curbing the the urge to snack.

Garlic 
Wonderful for adding flavour to food, garlic helps the liver to filter out toxins in the body. These pungent cloves are also packed with a molecule called allicin, which helps keep your immune system healthy, reducing the risk of summer sniffles. 

Avocados 
Packed with healthy monounsaturated fats, avocados help your body manufacture a compound called glutathione, which is needed to detoxify harmful substances. Plus, the good fat content will help to keep summer skin looking its best while filling you up - so you snack less! 

Strawberries
Nothing says summer quite like a fresh punnet of strawberries, and the good news is that this British seasonal staple is actually a slimming food. They rank low on the glycaemic index, which means they help to control the blood sugar fluctuations responsible for food cravings. Plus, they're a powerhouse of skin-perfecting vitamin C.

Eggs 
Cheap and versatile, eggs are a fab source of appetite-curbing protein, making them a dieter's best bud. A 2008 study published in the International Journal of Obesity reported that eating eggs for brekkie helps to boost weight loss for those following a calorie-controlled diet. 

Lemons 
Lemons are like a magic wand for weight loss. They're detoxifying and help to promote proper digestion, which keeps bloating at bay. If they're not already part of your morning routine, you're missing a trick. Sipping on a mug of hot water and lemon filters away any impurities in your system, boosts the metabolism and keeps your cells hydrated so your skin glows. 

Broccoli 
Make dark green vegetables like broccoli a priority on your plate and the weight will fall off! Why? This green superfood helps your body to flush out everyday environmental chemicals due to its rich sulphur-containing compounds. Steam your veg instead of boiling to keep the nutrient content intact. 

Nuts 
Raw nuts act like a wake-up call for weight loss. Brazil nuts, almonds and cashews are all loaded with protein and omega-3 fatty acids, which help to speed up the slimming process to get you in swimwear-worthy shape.