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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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