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Phenq Reviews – A Complete Breakdown

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In the current day and age, weight gain and obesity has become a national epidemic of seriously large proportions (no pun intended). There are many factors that contribute to this increase in weight gain such as lack of an active lifestyle and the increasing availability of fast food and junk food that is loaded with unnecessary calories. Having a weight loss plan can easily help curb this epidemic of obesity, but it is easier said than done.

Now a lot of people know pretty much all of the basics when it comes to losing weight. There are fad diets, meal plans, calorie counting methods, daily exercise and workout routines, etc. There is no shortage of advice when it comes to addressing the weight loss problem. However, most of us know that simply following these tips is not enough when it comes to shedding all that extra weight. You need more than just diet and exercise, you need something that facilitates these processes. Diet pills are one of those facilitators.

Diet pills are a trend that keep coming in and out of the spotlight continuously. Many people have tried them and reviewed them but there never seems to be any consensus on the actual effectiveness of these products. One thing is certain though, that out of all of these many diet pills available, majority of them do not work and are merely a waste of your time and money.

Now time and money can still be salvaged no matter how great the loss, but health, however, cannot. Many of these diet pills have been reported to cause major health issues in the users which is a matter of grave concern. This is why it is very important that we take a thorough look at each diet product from all angles so that we can better judge its effectiveness or lack thereof.

So what do these diet pills usually offer for weight loss? Most of these pills target only a small fraction of the process behind weight loss. They are either targeted to suppress the appetite of the person or they are targeted at increasing the person’s metabolic rate so that they burn calories more quickly. The two of these functions on their own are not much of a help when it comes to weight loss. However, when these two are combined, they can show you great results in a very short amount of time. This combination is the stuff that PhenQ offers to bring to the table.

1What Makes Phenq Different?

When you go into the depth of researching weight loss techniques, you tend to develop an eye for quality products and what goes into making them. When it comes to something so critical as a diet supplement or a diet pill, you understandably get concerned about what exactly lies inside these pills. You don’t want to put the wrong kind of things inside of your body and end up causing any ill effects to your health. This is why knowing about the exact ingredients that go inside these pills is very critical and necessary. A bottle of PhenQ diet pills contains around 60 diet pills inside of it. Here are some of the ingredients that are listed on the PhenQ bottle:

  • Caffeine (helps burn fat and suppress the appetite)
  • Capsimax (helps in burning fat)
  • Nopal (works to suppress appetite)
  • Chromium Picolinate (curbs your cravings for sugar and carbohydrates)
  • Calcium carbonate (keeps weight steady at a certain level)
  • L Carnatine Furmarate (helps the body to use fats to make energy)
  • A Lacys Reset (curbs loss of cells and their oxidation)

The best thing about the ingredients that go into making PhenQ is that they are completely natural and safe to consume. The combination of these ingredients in the pills produces an effect that enables you to eat your meals to your heart’s contentment. This means you can freely eat whatever you wish to choose without putting on any of those pesky extra ponds as a consequence. This makes it much easier for you to reach your ideal weight goal and to have a slender and slim body as per your preferences. Let’s take a better in depth look at all of these ingredients:

Calcium Carbonate: Helping burn fat

Calcium is widely associated with stronger bones and improving the health of your bones, however it plays an important role in weight maintenance too. Calcium is largely responsible for the regulation of your body fat. Calcium is responsible for maintaining the fat signals from your body to your brain. This essentially means that when you have an adequate amount of calcium inside of your body, then it knows not to store any additional fat cells that make you put on weight.

Naturally, when the body reduces its additional fat storage, it will also start targeting all of the accumulated fat by burning it down and consuming it as well. So it gives a great two pronged approach to weight management by not only prevention, but also targeted removal of fat cells from the body. This helps both lose weight as well as maintain it.

Caffeine: Suppresses appetite and increases energy levels

A lot of diet plans and weight loss plans always recommend you to either cut back or cut off your caffeine intake altogether. Although coffee does cause some acidity and bloating when consumed in large amounts, its reputation as a weight causing substance is entirely undeserved. In fact caffeine can be a great aid in helping you lose and maintain weight. This is why a lot of energy drinks, as well as diet products like PhenQ, use caffeine as one of the main ingredients in their formula. Caffeine helps keep your alert and focused and gives you a steady and constant burst of energy so you don’t feel exhausted. This is a very important aspect of dieting since they can leave a lot of people very fatigued initially. This level of energy will also help you keep your strength up to exercise and stay active. Caffeine is also a natural appetite suppressant so you won’t feel that hungry throughout the day anymore. Caffeine also boosts the metabolic levels of your body which help burn fat and calories faster and make exercise much more effective.

Capsimax: Burns fat

Capsimax is an incredibly potent mixture that is made up of a range of ingredients such as Vitamin B3, or Niacin, piperine caffeine, which is like black pepper, and capsicum. The mixture of all of these ingredients creates a powerful agent that helps attack the fat cells and burn them at a fast rate. This helps you gain that flawless slender figure that you aspire to have.

Nopal: Makes you feel full and provides fiber

Nopal is a unique ingredient that is derived from the cactus plant which is very high in its fiber content. Fiber is an understated component when it comes to weight loss and diets and not many people realize the importance it plays. High fiber content is great for helping you feel full throughout the day, which reduces your unnecessary cravings and keeps you away from unnecessary junk food. Not only that, the fiber also helps regulate your bowel movements and keep your GI tract nice and healthy. A healthier GI tract improves your chances for a successful diet and successful weight management by a large margin.

Chromium Picolinate: Reduces sugar and carb cravings

Vegetables, grains like legumes, and some forms of meat contain this ingredient of chromium picolinate which can be a great aid to your diet plan. This ingredient actively curbs harmful cravings for sugars and carbs which directly contribute towards fast weight gain and fat accumulation. Chromium picolinate is great at regulating your blood sugar levels.

So even if you consume a certain type of food that is high in sugar or carbs, this ingredient actively works to absorb all of that sugar, thereby eliminating it from your blood. Having your blood sugar levels also means that your energy levels will be kept constant throughout the day so you can have stamina to exercise and avoid any procrastination resulting from sugar crashes.

L-Carnitine Furmarate: Make energy out of fat

This ingredient helps your diet to reach its peak goals faster. Usually find in leafy green vegetables as well as red varieties of meat, and nuts. This ingredient helps induce a ketogenic process in your body where it starts burning fat in order to produce energy instead of carbs. This helps reduce the fat level very fast, as compared to traditional methods.

A Lacys Reset: Prevents cell oxidation and loss

A Lacys Reset is made up of two main components: the alpha-lipoic acid and cysteine. The combination of these two ingredients helps curb the production of free radicals which can damage and oxidize you cell, thereby reducing the amount of cells. Not only that, but it also improves the way your body handles aerobic metabolism. So by stabilizing your metabolic rate, this ingredient effectively improves your weight loss and weigh maintenance.

2Side Effects of PhenQ: The other side of the picture

A lot of people are very scared about the negative side effects that might come with their consumption of diet pills like PhenQ. The consensus is that there is no conclusive evidence in the scientific capabilities of PhenQ to cause any long term harm. Here are some of the possible minor side effects that some users may or may not experience:

  • Might cause small amounts of gas and belching with the recommended normal dosage due to the calcium carbonate.
  • Some people can get side effects like dizziness, nausea, mood fluctuations, stunted thinking and judgment capabilities due to the ingredient chromium.
  • L Carnatine Formurate can cause some stomach and digestive tract related issues such as vomiting, an upset stomach, diarrhea, acidity etc.
  • Some skin rash effects are possible due to a bad reaction of the consumer with the ingredient Alpha lipoic acid.
  • Cystine can cause small stomach and digestive problems like constipation or nausea and vomiting. Very rarely it can also trigger other responses like a rash, headache, fever, blood pressure fluctuations and some hepatic issues.
  • Capsicum, niacin powder and nopal can cause occasional stomach related problems like bloating, diarrhea, feeling nauseous, feeling bloated, frequent urge to use the bathroom, gassiness, hot flashes, sweating and headache etc.
  • Caffeine Anhydrous might set off some side effects such as lack of sleep, feeling nervous and restless, an upset stomach, etc.

All of these side effects are highly unlikely to occur to you specifically. Most of these ingredients have a high possibility of being safe for your consumption. However, despite the low risk and high safety, there are still some guidelines for people who should not consume this supplement if they meet certain conditions for their own safety.

You should not use Phenq if you are: 

  • Individuals that are under 18 years of age
  • Pregnant and breastfeeding women
  • People that suffer from cancer
  • People that suffer from diabetes
  • People that have some form of liver or kidney disorder
  • Individuals who are on a prescription for anti depressants
  • People that suffer from an endocrine disease or an autoimmune disorder.

If you do not fall into any of the above mentioned categories then it is absolutely safe for you to use and get benefits from. It’s still a good idea to always consult with your doctor before you decide on taking these diet pills so that they can properly guide you regarding your eligibility in taking these pills.

3Why and Who Should Use Phenq?

If you are left wondering why you should consider buying and using PhenQ instead of all of the other weight loss pills available in the market then the claims speak for themselves. PhenQ claims to be an all natural supplement that can help you with getting rid of the bulk of your weight.

It also claims to give you more of a boost in your energy levels than you currently have, reduces your voracious appetite, curbs unnecessary carb and sugar cravings, improve your self confidence and body image, and just make a big improvement in your overall health and quality of life.

What makes this dietary supplement unique from other products of its kind is that it isn’t focus on only one aspect of weight loss as far as diet pills are concerned. It is formulated with specific ingredients that carefully target all of the problem areas that are related to weight gain and accumulation of fat in the body. So it helps your body on all fronts that you could possibly imagine when it comes to losing weight, maintaining weight, and keeping a healthy appetite and an active body.

Since this amazing fat burner is an aid for weight loss, there is obviously a small possibility of experiencing side effects just like any other diet product may have. The biggest thing that you have to keep in mind while using it is that you cannot expect miraculous results over the course of a few days. You have to give these diet pills some time to kick in and actually take effect, just like you would with almost any product that is related to weight loss.

Another important thing to remember is that many counterfeit products that have penetrated the market. Since people who make counterfeits don’t put in the same amount of research and care into their pills, they can end up causing you some serious health damages. This is why you should always purchase PhenQ from their official website to avoid any counterfeits.

4A Guide to maintain your weight after Phenq

Once you have achieved your desired weight by the use of PhenQ, you will naturally want to discontinue taking it. The hardest part is maintaining your weight after the discontinuation of any weight loss supplement since it is very easy to fall back into old weight gain patterns.

When you are on PhenQ you have less appetite, a higher metabolic rate, more energy, and your body is constantly converting fat into energy and burning it off. But when you get off it, your body no longer has all of these safeguards and it starts storing fat again. This is where you will have to make some necessary lifestyle changes to keep that weight maintained.

You will have to eat food with lesser calories and try your best to avoid sugary foods when you experience cravings. You will also have to develop a regular workout routine so that you can keep burning off any of the weight as you keep putting it on. Lastly, if you feel like you’ve put on some extra weight and diet and exercise aren’t helping much, you can always start another rotation of PhenQ until you’ve gotten rid of the extra weight and can easily maintain it.

How to Lose Weight Fast?

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How to lose weight fast guide

It seems like these days it is very easy to put on a lot of weight without even going out of your way much. There is a shortage of time which makes cooking your own meals very difficult. Then if you want quality food, it is usually not affordable because it tends to be priced on the high end.

So in the end, all you’re left with is fast food which is cheap and easily available but loaded with calories and harmful ingredients. The occasional splurge is fine, however a routine habit of consuming fast food can put on the pounds on you incredibly fast.

One of the worst things about weight gain is that it is so easy to put on weight fast, but it is much more difficult to get rid of. Getting rid of weight requires an immense amount of discipline and time, not to mention a lot of effort. This makes a lot of people wonder if there is any shorter and faster way of losing weight.

While there is no one magical way to jump through the weight loss process, however there are a few other solutions you can try. Trying out a combination a few factors can help you get to your ideally desired weight faster compared to other methods.

Here is a brief walkthrough of all the methods and techniques that can help you lose your extra weight and get you to your desired weight loss goal:

1Keeping Track of the Calories

The biggest culprit of making us gain all of that extra weight is not just unhealthy and fatty food, but mindless calories. Most of us march to the beat of our cravings and hunger when it comes to deciding what to feed ourselves. This leads to mindless consumption of all these extra calories which we are not even keeping track of. This unawareness and running on autopilot is what that makes us gain weight the fastest.

This is why it is incredibly crucial to keep track of all of your calorie intake in a comprehensive journal or a tracker. You need to know exactly how many calories you are putting in your body. Along with keeping track of your calorie consumption, you also need to be fully aware of all the calories you burn off in a given day or during a certain activity. You don’t even have to do it manually anymore because there are many apps available now that can easily calculate your calories for you. It’s that easy!

When you get started on a track record of your calories consumed and calories burned, you can figure out where you’re going wrong. So for example, if you find out that you are consuming around 2500 calories in a single day, but burning off only 2000, this means the 500 calories not being burned off are contributing directly to your weight gain.

Believe it or not, this way of eating is going to make you gain up to 1-2 pounds every week! So the goal is to make bring equivalence and balance between the amount of calories you consume and the amount of calories you burn. This way you can easily lose weight at a very fast rate.

2Conscious Eating

Now that you’ve learned how to keep track of the number of calories you consume and burn, the next step is to know what to exactly to consume. This step is very crucial to weight loss because when you are cutting down your overall calories, you will face an initial deficit in energy.

If you don’t consciously plan out what you need to eat to lose weight, then not only will you feel drained of energy but dissatisfied and demotivated, and therefore, more likely to quit your diet plan faster. We don’t want that to happen, which is why we need to keep a tight check on what to eat.

The best diet plan for losing weight always involves cutting down on the number of carbs you consume in a day. When you are on a high carb diet, you put on weight really fast and this is not directly because of the carbs.

The reason behind this is that the excess amount of carbs keep your body from burning through your extra fat reserves, thereby increasing and accumulating your fat reserves rapidly. How does this work? Well it’s simple. Since carb consumption provides your body with energy, when you lower your carb intake your body starts feeling low on energy.

When your body’s energy levels get low, it targets the next best thing it can find to make energy out of, which is fat reserves. So when you are on a consistent diet of low carbs, your body goes into backup mode and starts targeting all the fat in your body. This way you start losing weight quite rapidly, and afterwards it stays on a constant balanced level and you don’t put on weight as fast as before.

It’s important to remember that being on this sort of diet will cause your body some strain initially since it will be low on energy and you might feel tired and drained. Don’t let this feeling discourage you or make you quit the diet plan early.

This initial lack of energy is normal and your body will quickly evolve past it and you will go back to your original energy levels once your body gets used to making energy out of your fat reserves.

While you’re on this diet, replace carbs with protein and good fats. So this would mean eating things like tuna, chicken chest, turkey, protein powder, eggs, beans and leaner types of fish for your protein intake.

For your fat intake you can use things like good oils such as olive oil, flax seed oil, egg yolks, nuts, almonds etc. You can use your calorie tracking app to help you figure out the exact combination of all these foods to create delicious meals for yourself every day.

3Burning Fat through Intermittent Fasting

There are a lot of red alarms that go off in peoples’ minds when they hear the word “fasting” anywhere. The first thought that people get when they hear about fasting is that it is very dangerous and not good for your health.

However that can’t be further from the truth. Fasting is a healthy activity when done correctly and according to a proper plan. The biggest pro of intermittent fasting is that it is one of the quickest and easiest ways to start losing weight and burning all of that extra fat your body has accumulated.

The way intermittent fasting works is that you take small pauses from eating food every once in a while. You have to be careful, however, to not fast too regularly because too much fasting can cause you to get ill since you are already running on low energy due to the low carb and low calorie diet.

You can implement intermittent fasting at an interval of three to four days every cycle and see how it works for you. So for example, you can finish eating your last meal of the day, like dinner, and then give a gap for eating until lunch time the next day. So this will give you a fasting period of about 12-18 hours, which is an ideal fasting gap.

When you go to sleep and wake up, your body needs immediate energy to help you wake up and get through the day. Since you won’t eat breakfast, your body will go into fasting mode and start looking for things to burn to give itself energy. In this case your body will start burning all the fat and glycogen it can find to make up for the energy deficit. This isn’t where the story ends however, there is more work to do.

Since your body has now gone into full fat burning mode on fast, this would be the perfect time to target it with some physical exercise. When you exercise during fast, your body burns fat even faster than during a full stomach.

An intermittent fasting routine of every 2-3 days, coupled with some healthy exercise will help you lose weight really fast and is the most ideal method. Some of the exercises that you can try out during this fasting period are swimming, using a treadmill, going for run, lifting weights, yoga, etc.

Another helpful tip is the use of caffeine before you begin your workout during a fast. When you consume caffeine you burn fat faster than normal. Another benefit of having coffee before your workout is that the cholorogenic acid that is inside of coffee is great at eating it’s way right through fats.

Not only that, coffee also helps increase your metabolic rate and helps utilize all of the excess calories that you take in. Coffee consumption also naturally suppresses your appetite so you won’t feel as much hungry anymore. This will help you reduce all those unnecessary cravings for unhealthy food and divert your attention from the constant need to eat.

After you’re done exercising, take a relaxing shower and wait until lunch time to eat anything. So around the afternoon time, instead of eating lunch you can break your fast with breakfast items. Then you can have an early lunch at around 4-5, there is no need to start skipping meals because of fasting.

Then you can have dinner anywhere between 7-9 pm in the night and still keep up with all of your meals for a day. The best amount of intermittent fasting is every three to four days, however if that seems like too much to you then you can also simply choose to do it once every week.

4Using Supplements for Losing Weight & Improving Health

Now that you have gotten the hang of how to count calories, eat right, and do intermittent fasting, it’s time to take a look at what else you can do to lose weight. Your body works differently when you’re on a diet than when you are off of it. Your entire state of metabolism changes and the way your stomach processes and digests food also changes drastically.

So while you may think that you can head into a diet head first, without any preparation, then you are mistaken. If go on a diet without aiding it with some supplements on the side, then you can end up getting very fatigues or even severely ill. This is why it is very important to keep a routine of some useful supplements to take on the side with your diet.

There are some supplements that you can also use to help you not only lose weight but also improve the overall quality of your health. Here is a guide to all the supplements you can make use of:

  • Multivitamin Pills

The diet plan that I’ve outlined above can get very intensive for your body to handle. Since your body is burning off a lot of calories due to your calorie counting and heavy exercise, along with you consuming less carbs and even fasting intermittently, your body can feel much worn out.

This is why you really need to take care and make sure your body is getting all of the nutrients that are necessary to be able to do activities throughout the day without feeling too fatigued.

This is where multivitamin pills come in handy to help you fulfil all of your body’s deficits that this diet might be causing. There are many different types of multivitamins available in the market and you can get any of them according to your own personal preferences and tastes.

  • Fish Oil Supplements

If you have never tried fish oil supplements then you are really missing out. Fish oil supplements are extremely beneficial for your body and brain because they are loaded with Omega 3 fatty acids. Omega 3 fatty acids are literally food for your brain and help your brain recover faster and also make function at an optimum level.

These supplements are also amazing for your skin and hair and give them bounce, luster and shine like you will have never seen before. So consuming fish oil supplements daily is highly recommended when you are on an intensive weight loss plan.

  • Using Probiotics

Often when people go on intensive diets such as the one I have mapped out above, their gut flora and fauna gets very disturbed. Since your body has been used to a one dimensional diet for a long time and it is more used to digesting those foods such as high carb and high calorie foods.

This is why when you switch to this new diet plan you need to add probiotic supplements to your diet so that your stomach can easily break the foods in the new diet down and digest them.  Although probiotics don’t have a direct role in reducing your body weight, they do help extensively in improving the health of your gut which in turn helps you sustain your diet for longer without getting sick.

  • Whey Protein Powder

Trying to quit carbs and manage your entire diet on proteins and fats can be imaginably difficult. Since you don’t have carbs on your diet anymore, your body needs more and more proteins to convert into energy that you can use. Eating a lot of meat and fish can get absolutely exhausting every day.

In times like these you need to have a back up source to get your proteins from so that you can fulfil your dietary requirements. Fortunately for you, these back ups are called whey protein powder and they’re quite easily available in the market.

You can buy all different varieties of whey protein powders and they even come in a lot of exciting flavors for you to choose from. With whey protein you can make delicious milk shakes, juices, ice creams, desserts and many more things that are much more exciting and new than just consuming meat and fish for your protein intake.

  • Recovery Powder Supplements

Since this diet plan comes with a lot of heavy exercise to aid the weight loss, there can be some added repercussions to that. All that strenuous exercise can really take a toll on your muscles and break them down. This can leave you feeling sore all over your body for many days and unable to move around.

This is why it is very important for you to take recovery powder supplements after every work out session. Recovery powder comes added with beneficial amino acids that work fast in restoring your muscles and tissues that get broken down during strenuous exercise.

Since it aids in recovering the muscles, recovery powder can also greatly reduce the feeling of stiffness and soreness that you experience post workout. So always have some recovery powder ready at hand to use after heavy workouts or runs and keep yourself going.

 

Three Easy Tips to Lose Water Weight

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How to lose water weight

Water weight is considered the extra weight of water that is stored in the human body. The water weight can be anywhere that can be on your figure, face, legs and even on your toes. Water weight is temporary and one of the great things it should not be confused with chronic long-term retention. The increase of water weight can be due to various reasons such as it can be due to disease or medication and make sure that you address the doctor as soon as possible.

If you are gaining pounds of weight in just a few days, then it is only due to the water weight, because fat usually takes more time than the water. As it is said that the human body contains 60% of water and water plays a great role in people’s life. Having extra water in your body is a common side effect that is caused due to chronic inflammation. This can be caused due to edema and have poor diet, kidney failure and also because of kidney failure.

Women’s can also feel the water weight during the luteal phase during the menstrual cycle during the time of pregnancy. For the people, it is not a very serious issue, but it has a very great effect on the appearance of the person.

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1What is the sign of water retention?

Water retention makes you look heavy and this also because of swelling in your figures and ankles. If you have a bloated tummy, then this is the reason for water retention. So make sure that you lose all the water weight as having water weight won’t button your jeans. You can also feel stiffness and achiness around your joints.

The excess water that is being stored in the tissues and in your muscles, you can find water in your feet’s especially when you are standing for a long time during the day. Many times you will not feel water retention as puffiness or bloat but there are times you feel body weight and feel heavy.

2Let’s know how to lose weight

Exercise physical inactivity is one of the main reasons for water retention, so getting and exercising daily can help you in shedding weight and this will prevent the tissues from holding excess water in your body. Exercising will not only help you in losing weight, but it will also help you to lose fat and building muscles as well.

Exercising will help you in losing weight at the same time it will burn glycogen and will also provide you with energy as well. This will help you in losing the glycogen stored in the liver and the muscles, but at the same time, it helps the body in removing all the water that is attached to the body and helps you in losing water.

Exercising does not mean that you have to go to the gym twice in a day so that the water does not build up. So make sure that you exercise daily that can be anything like climbing the stairs, taking a walk daily and also doing little yoga.

Monitor the intake of sodium sodium plays a great role in the form of fluid regulation if you start decreasing your sodium intake then this is one of the best and the most effective method that will help you in losing weight. According to many research guidelines from the Americans, it is being said that limiting the daily intake of sodium up to 2300 milligram per day that is one spoon that is six grams daily.

So if you are thinking the salt shaker isn’t the main source of sodium in the diet. But the main fact is that the main percentage of the sodium comes from the processed food. Food stuff like canned meats, cold cuts, frozen meat, cheeses that can be packed with tons of sodium.

The best way that can help you in slashing sodium from your diet is mostly being eating unprocessed food in your diet. So if you have canned the processed food than make sure that you remember the sodium verities so that you can keep the sodium content to a minimum.

Eat limited proteins as proteins play a great role to provide fluid balance so that the salt and water from leaking the tissues. So if you are taking enough proteins in your diet, then it can be very crucial for avoiding water accumulation.

So how much proteins you are actually taking in your diet so if you aim for one gram of proteins for each kilogram of body weight. So a person who is 150 pounds, for example, a person who weights 68 kilograms should try to take at least 68 grams of proteins daily. Beef, pork, beans, eggs, seafood is said to the main source of proteins.

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Drink more water sound counterintuitive this can be done by replacing the sugary sodas juices so if you increase the water intake than this will help you to increase weight loss. For various studies, it has been found out that drinking two liters of water daily can impact your energy and can help you in providing you with energy by 95 calories.

Drinking a large amount of water can help you in increasing your metabolism and will also help flush out all the impurities that are present in the human body. Therefore you drink a large amount of water you can easily lose water weight.

Drink tea and coffee tea and coffee are known as diuretics as they are high active and are very effective in caffeine content. This will help you in decreasing water weight and will also help you in short-term urine. In a study, it was found that without taking caffeine to a participant the urine level was low, but when combined with caffeine it was increased.

So there are some of the ways that will help you in losing water weight. The above article will help you in providing all such information that you want to know about how to lose water weight.

How to Plan Your Diet for Weight Loss

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diet plan

Planning your own nutritious diet routine is always going to be the best option rather than to fit in someone else’s recommendation or diet plan. Well, when it comes to weight in just a weeks or month, and keeping the diet same off. It becomes very important to maintain a diet plan which effectively gives reliable, accurate information which suits your tastes, needs, and lifestyle. If you are a person who wants to lose their weight effectively, you must not rely on any quick magic or quick fix formula. So, here is a guide to put together a balanced diet, a healthy plan that will work effectively for you to get a dream body shape.

Before we start off by making your current diet plan, the very foremost question you must ask to yourself is to think about your previous experiences which you have planned to lose your weight with dieting and trying.

  • What ways and diets worked well for you?
  • What you didn’t like in your previous diets?
  • What caused you to give up on your diet plan within a week, month or even the whole plan?
  • How do you feel after giving on the diet?

Well, all these thoughts and answers to these questions will help to build new diet plans for you. Let’s start up with this:

1How to lose weight in simple steps:

Well, scientifically there are many ways to lose weight easily and fast. However, most of the diet plans will make you unsatisfied and hungry. Well, a proper diet plan will outline by:

  • Reducing your appetite.
  • Will make your weigh lose quickly, without any hunger.
  • Will improve your metabolic health at the same time.
  • Here are the simple guidelines which will help you to lose weight fast:

You must cut back on the starches and sugars:

To lose weight rapidly, the most important part is by cutting back on the starches and sugars. There are many foods which stimulate the secretion of insulin in the body. As when the insulin comes down in the body, the fats get an easier time to get out from the fat stores by burning the fats instead of the carbs.

You must eat vegetables, fat and proteins:

A person’s meal must include diet which has an abundance of protein source, also must eat low carb vegetables. Through constructing the meals in this way automatically brings the crab down from the body by in taking 25-45 grams per day only.

The protein sources are:

  • Eggs: Omega enriched ad the pastured eggs are best.
  • Meat: pork, chicken, beef, bacon, lamb
  • Seafood and fish: Trout, salmon, lobsters, shrimps, etc.

Well, the high protein diet also helps in reducing weight more quickly as it also helps to boost the metabolism by 90 to 110 calories per day.

You can lift weights and can do exercise at 3 times a week:

It is recommended by scientific researchers that you must exercise or you can weight lift in the gym by 3-4 times a week. As by doing some exercise or by lifting the weights you can burn calories and can prevent the metabolism from slowing down. Well if lifting is not an option in your diet plan, then it is recommended that you can do some easier exercise such as cardio workouts, running, swimming, jogging and walking which will help you to lose your weight quickly.

Here are some 10 weight loss tips which will help you to lose your weight more easily and faster:

You must look at high protein breakfast: by eating high protein breakfast you will automatically see yourself in reducing your cravings and the calorie intakes throughout the day.

You must drink water prior the meal: Scientific studies have shown that drinking the water prior the meal helps in reducing the weight by over 45 percent in just three months.

You must avoid fruit juices and sugary juices: These are one of the best ways that help to flatten the things which you put in your body in day to day meals. By avoiding these foods, you will gradually see results within a period of 1 month.

You must choose foods which help in reducing the weight: there are many foods and supplements available in the market, which supports certain foods which helps in reducing the weights significantly.

You must eat soluble fiber: Research and studies shows that soluble fiber helps to reduce the fat dramatically, especially the belly area. You can choose supplements which has glucomannan in it as it effectively helps in reducing the weight.

You must drink tea or coffee: If you are a lover of tea and coffee, then you must drink it as much as you like as it helps to boost the metabolism level in your body by 4-11 percent.

You must eat unprocessed food: You must make a base of your diet plan on whole foods,  as they are healthier, has more filling which helps a person to reduce their craving and as more likely to do overeating also.

You must eat your food slowly: Fast eaters gain more weight. So a person should eat slowly which makes them feel fuller and also helps to boost up there hormones in the body.

Get a proper sleep every night: it is very essential for a person to get proper sleep at night, as it showers the risk factors to gain more weight. So, taking a proper sleep is very important.

These were the 10 tips which you can include in your diet plan as it ensures that you lose your weight naturally without stressing much. Well, by adopting the above-mentioned tips you can lose your weight within a period of 3 months. But, it merely depends on each person that how quickly it happens in their body. Though to make it quicker one must improve their health by eating nutritional and healthier foods to improvise their health in better ways.

 

How to Combat Stress Eating?

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stress eating

There are so many chances in which stress leads to so many disadvantages for your health. Mostly, women are the one who take too much stress. They are not aware of the fact how it can make you disappointed in future. Risks are higher when you don’t even the reason for stress. We do so many tasks in daily routines, sometimes you become irritated with your daily routines, and you start stressing yourself eating junk foods, ignoring exercise, you start drinks, and become reckless sometimes. This stress can create a big problem in future like your weight can increase, chances of diseases can be increased and so many other problems that you may face.

If you want to be safe from this stress, it is best to change your routine. Not only diseases or weight but stress can leave you worried, feeling upset, tense and exhausted. There are many reasons to be upset like you may be worried about your kid who is not sleeping well, or other reasons. There are so many incidents that can leave you with stress; maybe you are operating on a tight deadline for work or maybe your car broke down. You can change your routine through many ways which will help you get relief from stress.

1 Best way to get relief from stress          

This stress can lead to your mental and physical health. So you should prepare with good strategy and planning. Other than that, you should be sure to make schedules on your routines. These are some of the routines, following which, your bad routines will be replaced with the good routines and it will also relief your stress, your drinking and eating can be controlled.

  • Starts your ritual by Morning time – It can be seen that morning is best where changes can be seen and you can come up with a new plan. Just start rising early and sit on chairs taking deep breath asking yourself if you are fine with or not. By the times, start reading books at early as possible taking sips of coffee. Listening music’s at early morning gives positive impacts as through it you can feel some difference. Try not to suppress your emotions but start making it loud, when driving car listen music and when wake up take five minutes break. Following these morning rituals can benefit you a lot. It can help you to avoid your relations
  • Take a walk – Try getting outside at morning, walk through the silence, looks up to the sky can benefit you in lots of ways. It can help you in relieving your stress and keeping it down by the time, it will get suppressed. Feel it, take deep breath through walking whether it is five minutes or an hour, you will feel relaxing. It is best if you are having pet, they help in lots of ways and can keep you ignore the stress. Watch animals, help them you will feel blessed. Just does it, you will feel some changes.
  • Talk with others – It is the best gift as through it, many problems can be solved. Call your friend, meet them, get to know about their solution and try enjoying with them. By having your friends or parents or anyone, you can feel relieved as with them your stress level can be down. Try watching movies with them or playing games with them, this is the effort that you have to make to change your routine and to stop drinking. This will help you for sure by the times. Be proactive with them. It is best if you are busy with them so that you can forget about the stress
  • Get to know about yourself – There are times when you need some solution so that you can be safe. Try getting some physicist that can tell you about your problem. It is best if you make lists of what you like. By making that list, try to do those things, it may help you a lot at times like that. Go for a drive with the one with which you feel fine or try having chats with your best friends. Call them to meet with your friend for coffee. Take a bath to make your mind fresh and sing to your favorite songs. These methods will help you a lot just you have to put some efforts in it, if you really want to change your routine.

These are some of the techniques through which you can be saved from combat stress eating. Through Clinical mental health counselor, there are many signs indicated which shows deeper psychological issue, for that you need to take help from professionals. They are like: Eating as compulsory at stress times, unnecessarily eating junk foods and drinking whole time, controlling you from eating or feeling unconscious without eating foods all the time. These are the consequences on which it becomes necessary to take help from experts. If you don’t take help, then it will become impossible for you to leave all that unnecessary tasks which can affect your health and can cause problems that you don’t desire to have.

2Online help from experts

You can get these experts online simply by going through their sites. They are best if you want to get relief from the stress as they see you, understand you and analyze the consequences on which they can reduce your stress level. Not only that but by having experts, you can be safe as they provide you with too many resolutions. You get to do tasks with people by whom it can be easy to change and decrease the level of your stress. Try getting through good sites by user’s reviews, their services, about camp periods; know how they work and their techniques.

These experts have years of experience, and by taking help from them, there are possible chances that your stress will be lost. By them, you will get a new way to live. Also, stress camps are spreading with days so you should be sure to find good experts, who can understand you and can solve your problem.

 

A Beginner’s Guide to Your 30 Day Ab Challenge

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30 days abs challenge

Do you have guts to tone your muscles in a month? Guys, be ready to take the 30 days ab challenge if you are a fitness lover. Yes, in a month, can you do it? Take the challenge that is specially designed to strengthen your muscles. It is not a tough one if you are a hardcore fitness lover who can spend hours in a gym to get a good body shape.

1Why should you take this challenge?

The challenge has multiple benefits. It will train you and boost your self-esteem. It will change your daily routine of your exercise from few minutes to hours. The challenge is designed in a way so that you can include these exercises in your lifestyle. It will improve your fitness knowledge. You will feel good at the end of the challenge and will learn new strong and powerful exercise. It offers benefits like:

  1. Prevents body pain
  2. Improves posture
  3. Improves sports performance
  4. Better breathing
  5. Slimmer waistline

Thousands of people took this challenge and got a healthier body. You are here on this page, show that you are ready to take the challenge and want to know how far you can go in it. So, let’s begin and see what the challenge is all about.

2The 30 days ab challenge

The challenge is slightly complicated for those who are the beginners. Before you begin it, learn about it and know what you have to do for the next 30 days.

Normal crunch

Most of the challenges include crunches. To do crunches, lay down on the floor and bend your legs at an angle of 90 degrees. Your hands should be placed on the back of the neck. Lift your shoulders from the ground and flex ab muscles. Breathe out while bringing your shoulders back. keeps breathing doing it. Focus on ab muscles and don’t pull the neck.

Hip Raises

Place your body in the same position as you did while doing crunches. But while doing this, lift your butts off the ground. Breathe out while bringing it back to the ground. Doing it is little funny, but it will reduce your hips.

Leg Raises

Lay down on your back on the ground, put your legs straight, and point your toes up. Keep the legs to 90 degrees. Keeping your arms on the side of your body brings legs down to the ground. Raise your legs towards to the ceiling with pointed heels. Do it slowly and stay in control while raising your legs.  It can be tough if you have not done this before. Do it slowly and don’t give up if you fail to do it correctly. Keep doing it at the slow pace.

Other than these three exercises your challenge may include some other exercise such as:

  • Elbow Planks
  • Oblique crunches
  • Sit-ups
  • Flutter kicks

The 30 days ab challenge will keep you strong, and your abs will become more visible after the completion. Don’t think that you will get six pack muscles after it because it depends on the body of individuals as well on their dedication and the way to perform the tasks. Remember that you can do all the exercises in a controlled manner and don’t overdo. If your goal is not accomplished within a month, then continue it even after that. Your ultimate goal should be a healthy body rather than completing it as soon as you can.

A meal is one more essential part of your challenge. Eat healthily and stay fit that’s the motto of this challenge. To complete the task you will need enough energy and strength so that you don’t break out in the middle. It does not mean that you cannot eat your favorite meals. Yes, you can and enjoy it without affecting your goal. You need a healthy and good diet plan. What to include in your meal and what not will make a healthy diet plan. Here is meal plan for those taking this 30-day ab challenge.

3Here is your Meal plan

Plan for your 8 am breakfast- oatmeal, any fruit or sprouted bread is the good way to get carbs from your meal.

Plan for your snack at 11 am- for your small hunger eat snacks such as avocados, nuts such as pistachios, almonds or seeds.

Lunch at 1 pm- your lunch meal should include regular or sweet potato, brown rice or quinoa. They are great in taste and also fill your stomach.

Snack at 4 pm- you can have the same snacks that you ate before your lunch. Snacks are important as they don’t add up the extra carbs or fats by fulfilling your hunger and during lunch or dinner, you will not eat much.

Dinner at 6 pm- eat vegetables for dinner. Avoid vegetables that have roots like turnips and those rich in carbohydrates.

Snack at 9 pm- again its snack time. You might be thinking who eat snacks after dinner, but because you ate less heavy meals in dinner, you will later feel hungry. So, snacks will keep you full until the morning.

Tips – drink lots of water whole day so that your body remains hydrated and you don’t fall during the workout. To fulfill your water need, you can also drink shakes. You can also have post workout shake that includes 40-50 g of carbs and 20-30 g of protein.

In every two hours eat something so that you don’t crash down. It will also boost your metabolism. So, hope you understand how to keep yourself healthy and what your meal plan should be? We hope that you can complete your challenge within the specified time and make strong abs. You can also take the help of some videos and tips from experts to help you in a challenge.

Don’t stress out if you could not do it within 30 days. Continue the plan as your ultimate goal is to have a healthy body. You can also give this challenge to your friend or do it together so that you both can motivate each other. Let’s see who can complete it. That will be another challenge, but it will be fun to do it with your friends.

Three steps to a slimmer waistline

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How to get a slimmer waistline

Are you upset because you do not have a slimmer waistline? People with love handles do not look so attractive. Also, they face the problem like when they wear party dress it looks awkward. Thus, if you want to achieve your desired look just like the actress you see in movies then here we are going to discuss steps which you can follow to have the slimmer waistline. These steps will be effective for you and if you are interested in getting the desired body then read further.

1Reason why you dont have a slimmer waist


Weight gain and expanding of your waistline sometimes happen due to drugs and medicine you take. Drugs which are used to treat diabetes, seizures, blood pressure, etc. can cause weight gain. Also, hormone replacement therapy and steroids, as well as birth control pills, induce weight gain which in turn causes your waistline to expand. Thus, you need to stop your dosage of these types of drugs to make your body slimmer.

Sleep habits greatly influence your body structure. Generally, an actress you see in the movies or TV serials go to a gym and set daily routine and thus, they remain fit as well as have the hourglass shaped waistline. They take proper sleep along with proper diet and exercise. But normal people do not take proper sleep and which causes weight gain and thus, no matter how much they try they are not able to get slimmer waistline like those of the actress.

2Why is slimmer waistline important?

Look attractive mostly people with fat-filled waistline and obesity do not look attractive no matter what they wear. Thus, to look attractive to the others and to have the attractive personality it is important for you to have the slimmer waistline.

Clothes look better on you when your waistline expands your clothes do not fit in your body. Slimmer waistline helps you to look fit, and all types of clothes look better on you. Even if you wear jeans or one piece, you will not feel ashamed or timid. Your dressing style reflects a lot about you. But your dressing style will look better only if you have fit body, thus to maintain it is necessary.

Now that you know why you should get slimmer waistline thus take help of the tips and steps given below and gets that hourglass shape waistline within few weeks.

3Steps to make your waistline slimmer

Exercises to Get a Smaller Waist

Skinny waistline illusion if you don’t have tiny waist naturally then creating the illusion by building up the glutes, legs, shoulders, and back is the first step for you to follow. If you want slimmer waistline, then you need to lift the heavyweight as well as challenge yourself and build the muscles. To increase hourglass shape and to have a feminine look lifting heavy is the best option. Also, do exercises like lat pull down, single arm cable row, dumbbell lateral raises, hip thrusts, deadlifts, etc.

Diet plans your diet plays an important role in slimming your waistline. Thus, if you do not follow the proper diet and do not take proper food, then you will never get the slimmer hourglass shape. So, to get slimmer waistlines, you should include whole grains, green vegetables as well as fruits in your diet. When these things are included in your diet helps to reduce fat. Also, whole grain does not have preservatives in them thus, by eating whole grains, as well as vegetables, can help you to get slimmer waistline within a week.

Also, make sure that you do not eat more fruits as fruits have high sugar content and thus if you eat more of it then it can have the counter impact on your waistline. Also, the doctor recommends reducing 3,500 calories to lose one pound.

Stay hydrated if you want to get slimmer waistline, then it is necessary for you to drink more water. Drinking weight is also effective in losing weight. When you drink enough water, you do not feel confused between hunger and thirst. Also when you drink enough wanted each day you get various other benefits.

In addition to these steps, you need to take care of clothing. Sometimes clothing affects your waistline too. By wearing specific type clothing and accessories, you can make yourself look slimmer and also create an illusion of slender body. Clinching your waist with the belt can also help you to look curvaceous and slimmer. Also, you can wear the corset under your cloth to get the hourglass shape. Also, you will look polished as well as confident because of the extra bulges, and your waistline won’t become visible.

Some people have the habit of pairing corset with shirts as well as some pair it with jeans. A corset is helpful in making your waistline look slimmer on the semi-permanent basis. Another tip to have slimmer waistline is getting proper sleep, some people do not take proper sleep and remain stressed up for the whole day. This, in turn, increases body fat especially fat accumulates around your belly, and thus, your waistline starts looking vulgar. Thus, take the proper sleep of eight hours.

These tips are helpful, for both men and women. And both genders can easily follow these steps. In case you feel unsatisfied with these steps then you can refer add some more steps in your schedule. Following a good schedule and exercise is the only method to get slimmer waistline. Especially if you young girl and boy and you have the problem of obesity or expanded waistline then start working from now to reduce it and make yourself in shape. If you do not solve this problem know then in future you can face so many problems.

Slimmer waistline cannot be achieved with that lazy schedule of yours. So, hurry up! Make yourself look better like your favorite actress. If you stay fit and healthy, then you will not face health risk and diseases. But with bad schedule and diet, you are more vulnerable to diseases.

Top exercises for building a better butt

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Top Exercise For Bigger Butt

Butts are always a great point of attraction both for men and women. Good firm butt with a perfect shape can not only add to your personality but also gives you strength. However, perfect butts do not happen by accident. There are only a few people who are gifted with natural good shaped butts. But the good news is that they can be built by you with the help of rigorous exercise and regular practice. Building a strong butt is not that tough as it seems. There are certain exercises with the help of which you can easily get the desired shape of your butt and build it strong and firm.

Top Excercises for Rounder and Fuller Butt

There are people seen arguing over the various simpler and shortcut methods of building a butt like the silicon surgery etc. Though this method of building a butt can be simple and short, but you may have to face a lot of problems after that. It is possible that the surgery may go wrong, you may have to keep a lot of maintenance, and you may not a get a strong butt as well.  Therefore if you wish for long lasting results without any side effects then taking the help of butt building exercises would be the best option for you.  Here are some of the top exercises with the help of which you can build a better butt very easily without having to face any heavy expenses.

1Hip Extension

This exercise is best to build your butt stronger and in shape. For the hip extension, you can also carry out the flutter kicks which will burn your hamstrings and glutes burn.  To perform the hip extension exercise, you have to lie face down on a platform or a step. Your hips must be on the edges of the platform, and your legs must be straight with the toes resting on the floor lightly. Now you have to squeeze your hamstrings and glutes along with straitening the legs and bringing them to the level of the hips.

Check out this Amazing Tutorial by Layla Luciano – Celebrity Trainer & Fitness Model

Once you have taken the position you then have to lift your one leg higher than the other. You have to do this with each leg alternatively and perform the flutter kicks as you are doing it in water. This exercise should be repeated in 3 sets with 20 reps on each leg. After performing this exercise bring your legs parallel to the floor and move your legs open and close. Make sure that when you close the legs one leg should cross the other. Repeat the exercise with each leg crossing the other for around 2 sets of 20 reps.

2Lunges

Lunges work with your glutes the best. This exercise can make your body well sculpted and look its best. There are several types of lunges like the side lunges, walking lunges, stationary lunges etc. That can help you shape your butt as well as the other parts of your body. To perform this exercise in a perfect manner you will first have to hold two dumbles at the side of your body.

Video Tutorial: How to Do a Lunge | Thighs Workout

To maintain a good balance through the exercise bring your one leg forward. Then bend both of your legs and allow the dumbbells to bring your body to the ground. Make sure that your front knees do not cross past your toes. Once you do the above given step you will see that your one knee will almost touch the floor and come back up. Then do all the reps with one leg forward while you can use your second leg. Repeat the exercise on regular basis and you will get the best results soon.

3Barbell Squat

This exercise is one of the excellent ways to improve your butt and whole of your lower body. You can also add resistance to the exercise by holding the dumbbells in your hands with a bar across your shoulders.

Michelle Trapp Showing How to Do Barbell Full Squats

To perform the exercises in the correct manner make sure that you do not keep your feet apart and bend at the right angle. Always have a check to make sure that you are doing the exercise right.  If you are regular at gym then you can also use the leg press machine in place of the barbell squats as they also target the same area. Other than this the exercise is best for shaping your butt and strengthening them even more.

4Deadlifts

If you wish to work on your hamstrings and butt then the deadlift is the best exercise for you. It directly targets on the areas where you need to work out to improve your butt. It works on your lower back giving it strength and shaping your butt in a better way. To perform this exercise, you have to first stand with your feet hip-width apart, and the weighs in front of the thighs.

WORST Deadlift Mistakes | Best Deadlift for Growing Your Butt By Abby Pollock

Keep back your flat abs and bend forward from the hips. You have to lower your torso until your weighs reaches the shins. Once you have taken the position you then have to squeeze your butt to raise back up. Do not forget to keep the bars close to your legs throughout the exercise with slightly bending your knees. Repeat the exercise with 8 reps of 3 sets.  This exercise will strengthen you’re lower as well as the upper body by giving you a better shaped butt.

There are several other things that you can keep in mind to get your butts in shape.  You must double up the leg training as it will strengthen your entire lower part of the body along with your butt. Make sure that you train one leg at a time to get better results. Exercise will give you the best results but only when you are regular at it. Therefore stick to your schedule and perform the above-given exercises and tips daily. You can also consult a trainer to give you minute details of the exercise and all the pre and post workout information as well.

 

Tips to avoid holiday weight gain

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Avoid holiday weight gain

The festive time is full of parties and delicious meals that we cannot miss. We love to enjoy the treats and eat more than usual. What to do? The treats at the parties are so yummy that we cannot resist ourselves from eating them. But after few days, we try to fit in our favorite jeans or pants. The increasing body weight and extra fat on our skin don’t let us wear those.

You may see puffiness on your face or other parts of the body during holidays because that time you focus on enjoying rather than avoiding the fatty foods.  By the end of holidays, you get some extra pounds that mean now it’s time to do heavy workouts and lose some pounds. Gaining weight is easy but losing it can be quite tough. Therefore, we have some tips to avoid holiday weight gain.

1Have a plan

You will surely think about your outfit but not about your food. You will not focus on what to eat and what not because you will be busy in enjoying with your friends at the holiday party. But don’t do that review the party menu and decide what to avoid and what to have on your plate. Look what is on the menu and make sure that your plate is full of meals with fewer calories. Keep fresh fruits and vegetables in a meal so that you can balance the calories.

2Limit alcohol

Alcohol will be surely at the party. Avoid it entirely or take a little pack of it as it will increase your appetite. Don’t drink too much before eating or take small sips along with your meal and finish the wine with your meal. If you are not an alcoholic then its good but if you are the one who cannot enjoy the meal with it then have some control over it.

3Control your hunger

You will get hungrier if you skip your lunch. Always keep some snacks in your bag to fill your small hunger. If you think that avoiding them will work for you, it won’t. You will be hungry and will end up eating more food. Keep some pistachios or walnuts with you. They are full of fiber and protein will make you feel full.

4Enjoy dessert

Desert is everyone’s favorite, and at parties, they are the must-have items. But if you fill your empty stomach with high calories meal then there will be no space left for the deserts. It is a great way to hold yourself from eating heavy meals so that you can eat some of your favorite desserts. You will not enjoy it if you eat it after you’re full. So leave some space for deserts so that you can enjoy the last bite of your favorite pudding.

5Calorie saving swaps

Make few adjustments to shave off some calories and fats. For example, if you are making brownies, use black beans instead of all-purpose flour. You can replace some ingredients in your recipes with some healthy options.  When making muffins, use applesauce or mashed banana instead of oil or butter. It will not only give a unique flavor to your muffins but also make you healthy. You can replace the need of sugar with natural sweeteners without compromising with the flavors of recipes.

These small swaps out will bring a new change in your taste and will also cut calories and fat from your recipes. You can try replacements in every recipe and do experiments during cooking.

6Schedule exercise

Exercise is the good way to cut out some fat and lose body weight. Make it a schedule to do exercise every day for 10-15 minutes. No need to do heavy or tough exercise, simple ones can do the same purpose. Once you make it a part of your life, you can enjoy every meal without comprising with your taste. It is also effective in reducing stress and boosts your energy. Especially if you are on winter vacations, then it is good to stay warmer and healthier through exercise.

7Track food

Tracking your food is good for losing weight. Those who don’t track their meals don’t lose much weight than those who track their meals. During holidays you want to have full focus on enjoying with your family and friends. And seeing others enjoying different meals you will surely want to do that. But it is good to track your food so that later you don’t regret eating what you were not supposed. You should not the food that you are eating is whether high in calorie or not.

When you are on the fitness goal, don’t divert your mind and be firm on your plans even if you are on holidays. Try these 7 tips and see the difference. Now, here are some of the exercises that you can do.

  • 15-20 reps of curling dumbbells
  • Do cardio for 60 seconds, try jumping rope, or jog in place
  • Do 15-20 reps of squat, press dumbbells overhead while doing it
  • Do crunches with an exercise ball, try 15-20reps
  • For 30-60 seconds hold plank

If your workout is little longer say 20-30 minutes, do the repetition for 2-3 times. So, these were the tips and exercise plan for you on this holiday season. Hope that these tips will help you in avoiding the holiday weight gain.

So keep your bag ready and plan a holiday today with your friends or family and enjoy vacations while staying healthy. So, when you return from the journey, you bring only good memories and pictures with you and not that extra pound on your body. You will feel fresh and full of energy to start your busy schedule again with no extra stress of increasing weight, and your friends will be surprised to see you fit before and after vacation. They will surely want to know your secret of staying in shape. Make them jealous and let them remain in a puzzle.

Apple Cider Vinegar For Weight Loss

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For a very long time, apple cider vinegar is used by peoples as the health tonic. Many researchers have claimed it to have many health benefits. Some of its benefits are like lowering down blood sugar level, weight loss, etc. In this article, we are going to discuss that how apple cider vinegar, when added to your diet helps in weight loss. First, it is important to know that what apple cider vinegar is.

Apple cider vinegar formation involves fermentation processes that are divided into two steps. In the first part, the apples are sliced and crushed this crushed apple is combined with the yeast and converts the sugar into the alcohol. In the second step involves a bacterium which is added to the ferment so as to convert alcohol into acetic acid.

1The Real Reason Why Apple Cider Vinegar Works


Production of apple cider vinegar takes one month. However, some manufacturers use some technique for speeding up the process. Thus, by speeding up the fermentation process, it gets prepared in one day. The active component of the apple cider vinegar is the acetic acid. This organic compound has sour taste as well as strong odor. In most of apple cider vinegar you will find acetic acid, and also other components are present in it like water as well as the trace of other acids like the malic acid.

Clinical Studies: NCBI

Authenticating apple cider vinegar’s home remedy claims: antibacterial, antifungal, antiviral properties and cytotoxicity aspect.

Apple Cider Vinegar Attenuates Oxidative Stress and Reduces the Risk of Obesity in High-Fat-Fed Male Wistar Rats.

Researchers conducted the study in which it was indicated apple cider vinegar affects body fat and weight. The 12-week study was conducted on 144obese Japanese adults. They were made to consume 1 (15) or the tablespoon of vinegar and two tablespoons of placebo vinegar each day. Restriction over alcohol intake was put on these adults, but they were allowed to follow their usual diet as well as activity.

Study results were

Adults who consumed one tablespoon vinegar each day had the weight loss of 1.2 kg, their body fat percent decreased by 0.7%. While those adults who took two tablespoon vinegar per day showed results, i.e., 1.7 kg weight loss, body fat percent decrease by 0.9%.

According to the study conducted 1-2 tablespoon of the apple cider vinegar when added to the diet can help in weight loss. Also, the body fat percentage decreases and your belly fat become loose. In addition to these blood triglycerides also decreases when you add apple cider vinegar to the diet. These studies had made clear that apple cider vinegar, when included in the diet, can be beneficial for losing weight.

2How to add apple cider vinegar to your diet


The easy way to include it in your diet is that take it with olive oil as a dressing on a salad. You can take leafy greens, tomatoes, and cucumber in salad. Also, apple cider vinegar can be added to pickling vegetables. The amount of this vinegar is 1-2 tablespoon per day along with water. Take two to three doses of it and if you take it as a drink before meals can have the best effect.

Make sure you take the amount told here because taking more amount of apple cider vinegar in the diet can have the harmful effect on the body. Start with one teaspoon and see whether you are able to tolerate this amount and when you get adjusted to it go for one tablespoon or 2 tablespoons.

3Other benefits:

  • Kills bacteria: as it can kill bacteria thus; it is used for disinfecting and cleaning nail fungus, warts, lice as well as ear infections. Vinegar acts as the food preservative and avoids harmful bacteria or fungus from developing on your food.
  • Lower blood sugar: people who have type 2diabetes can take apple cider vinegar in their diet so as to reduce their blood sugar levels. It improves insulin sensitivity as well as lowers responses to blood sugar after meals.
  • Weight loss: vinegar, when taken with carb meals, creates the feeling of fullness as well as people then takes few calories. This reduction in calorie intake further reduces the weight of your body.  Thus, when obese people start taking this vinegar in their diet can lose weight within the short period.
  • Lower cholesterol, as well as heart risk: many people, faces risk heart risks as they do not follow the proper diet and do not maintain their health. The risk factors for the heart diseases are shown to get improved with vinegar consumption. Researchers conducted the study on the rat to see whether apple cider vinegar is able to reduce triglycerides level or cholesterol or not and found the results to be positive. As this study was conducted on a rat, it does not have confirmation that it is effective for humans or not.
  • Protection against cancer: cancer is the most occurring disease worldwide. It was seen in some studies that vinegar is capable of killing cancerous cells as well as helps in shrinking tumors. But as this study was conducted on animal and have no real confirmation of being effective for humans.

4How can we leave out DrOz – Check what he had to say about ACV

Many people do not know about the benefits of the apple cider vinegar on health. Thus, they do not include it in their diet. Reading this article, you must have understood the benefits and importance of apple cider vinegar in maintain weight. Thus, add it to your diet food and take proper dosage of it, if you are facing obesity. Within few weeks you will see its effectiveness. Also, you can search online for how to use apple cider vinegar in your food.

Other Research Studies:
Beyond the Hype: Apple Cider Vinegar as an Alternative Therapy

Before following any advice or diet plan, it is good to take doctors advice. If you are planning to include apple cider vinegar into your diet plan, then go to the doctor and ask the dosage you can take every day. This will help you gain better results of it. Also, you can take advice from your nutritionist or search nutritionist online to take their advice. Apple cider vinegar will make improvement in your health if taken in the proper manner and wisely.

So, hurry up! Make your dream of losing weight true with the help of apple cider vinegar. Do share your experience in the comment section I will waiting 🙂

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