Trying to lose weight and going on a diet can become a nightmare for some people. And for...
Whether it's too hot in the summer to make your way to the gym, too cold in the...
You've most likely been seeing information left and right about the dangers of belly fat and realizing how...
Losing weight can be a very difficult task to overcome especially for those who are highly motivated. In...
Detoxification is really important and great solution if you want to lose some weight. Starting a low-calorie diet is...
Losing weight can be a troublesome task sometimes to the point where people completely reconsider new diets or...
You've realized that recently your arms are looking soft and flabby especially when you tried on your favorite...
Friday, 24 July 2020
3 Principles to Eat More and Still Lose Weight
Trying to lose weight and going on a diet can become a nightmare for some people. And for others, it might be a normal healthy routine for them. But if you're the first type where dieting is not your cup of tea and love eating too much, then read on.
With so much information out there about how to lose weight fast or how to develop healthy eating habits, it's probably also a challenge to decide on what works best for you since you're bombarded with hundreds and thousands of information from a single search on google.
As a society we all grew up thinking that the way to lose weight fast and most efficiently is to drastically reduce our daily calorie intake, which most of the time just meant eating less food.
But we now realize that we can actually lose weight by eating more, if done in a well manner. Here are the 3 principles to eating more and still losing weight:
EAT FATS
Beginners often feel a bit anxious when they hear that fats should be consumed to stay healthy and lose weight. The fact is there are healthy fats and bad fats. The macronutrients in good (healthy) fats will help kick away your hunger signals, making you feel full quicker. Regularly eating healthy fats can also impact blood insulin levels positively as well as reduce the risk of type 2 diabetes. And that should not be ignored, because type 2 diabetes affects nearly 300 million people worldwide and accounts for 90-95% of all adults who had diagnosed cases of diabetes, says a study from the Harvard School of Public Health.
Besides the fats found in processed fats however, all other fats should be just fine for a healthy lifestyle.
Some examples of healthy fats include:
- Avocado
- Coconut oil
- Sunflower seeds
- Cheese
- Dark chocolate
- Nuts
- Fatty fish
- Whole eggs
- Extra virgin olive oil
EAT PROTEIN AND FIBER IN EVERY MEAL
Metabolism gets boosted by consumption of protein, helping you to feel full longer and avoid from bingeing. Fiber is a crucial nutrient that aids in losing weight as it reduces the absorption of sugar in the blood, helping you utilize the carbohydrates (glucose) for energy rather than storing it all as fat.
Berries, chia pudding, cheddar cheese, spinach, and eggs are some of the commonly known sources of protein and fibre. You can also eat salad, chicken, and zucchini noodles.
SET MEAL TIMINGS
Stable blood sugar level is the key to lose weight. To maintain this, do not keep a long gap between two meals. Doing so will end up resulting in a spike in your blood sugar levels, making you overeat. A commonly recommended approach is to eat every 4 hours (because your body transitions into starvation mode around that time) in order to keep your blood sugar levels in check. In addition, it helps to avoid hunger and a bad mood. Also, a study suggested that a schedule for eating helps in reducing body fat accumulation.
One last thing… you should try this 10-second “morning trigger” that burns up to 2 pounds of belly fat per day…
“All this by a 10-second morning trigger?” I asked.
I met an old friend for lunch last month and I was super impressed with how good she looked.
She said, “It’s not so much about the morning trigger, but more about how they help raise your body’s low core temperature to dramatically increase your fat burning metabolism and improve your health and appearance.”
Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.
Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…
They’re right — it actually took me 19 days to lose 24 pounds.
Now it’s my girlfriends asking ME what I’M doing differently
Imagine waking up every morning full of energy and loving what you see in the mirror…
Imagine enjoying the foods you love: pasta, wine, or even a dessert — completely guilt-free.
And imagine feeling good and living your life without obsessing about every single calorie you eat…
All while knowing your health is being protected by one of the most powerful natural healing rituals ever discovered.
Click here to see the 10-second “morning trigger” that helped me melt away 24 pounds in just 19 days
Top 10 Uncomplicated Ways to Lose Weight Fast
But if you've ever tried to find success in how to lose weight fast or simply try to lead a healthier lifestyle, you probably already know that it's not as easy as eating fewer calories and squeezing in more reps in your workout routines. It's no wonder why the internet health communities are bombarded with weight loss tips.
Try these 10 easy ways for how to lose weight fast to get you going:
Keep Your Muscles Excited
A good tip is to keep your muscles constantly guessing by switching
up your workout exercises or tweaking your usual routine every once in
awhile (I like to do it every 3 months).
You'll work new muscles and even keep yourself excited by trying something new. So if you don't have an effective weight loss routine as a plan to lose weight yet, this is a friendly tip. Also, studies show that you're more likely to find success by sticking to your regularly exercising sessions if you switch up your workouts.
Although it's great to switch up your workout exercises after awhile, be careful to not force yourself to do an activity that you don't find excitement with or you're much less likely to stick with it. But this doesn’t mean shoving yourself away from activities that are more challenging to you — that’s how your body improves quicker!
You'll work new muscles and even keep yourself excited by trying something new. So if you don't have an effective weight loss routine as a plan to lose weight yet, this is a friendly tip. Also, studies show that you're more likely to find success by sticking to your regularly exercising sessions if you switch up your workouts.
Although it's great to switch up your workout exercises after awhile, be careful to not force yourself to do an activity that you don't find excitement with or you're much less likely to stick with it. But this doesn’t mean shoving yourself away from activities that are more challenging to you — that’s how your body improves quicker!
Listen To Music In Your Workout Sessions
It’s been scientifically proven that listening to upbeat music during
exercise helps you work harder and enjoy both the workout and the music
more. (2) Plus, it can help pass the time during a particularly intense part of your workout.
The common device people use to listen to music during their workout sessions are bluetooth sports earphones.
And it’s super easy! All you have to do is add your favorite fast-paced jams to a playlist and get moving.
Drink Plenty of Water
Water will help you slim down by eliminating mindless snacking. Ever
find yourself eyeing the ice cream in your fridge late at night or
taking a sampling of your kid’s Goldfish, even though you know better?
Instead of thinking you have hunger pains, reconsider that you’re simply
thirsty. Ronald Navarro, MD, orthopedic and sport medicine surgeon at Kaiser Permanente South Bay Medical Center
in Harbor City, California, says that more often than not, people
mistake hunger for thirst, and that if you downed some water instead of
those junk foods, you would feel just as full. “Proper hydration can
serve as an appetite suppressant and help with weight loss or weight
management,” he notes.
But the benefits of drinking water doesn't stop there. How much water do you need to boost energy? Depending on who you ask, the exact amount varies. Dr. Navarro points to the most agreed-upon recommendation of six to eight 8-ounce glasses of water daily. This could change though, depending on the climate you live in and the type of lifestyle you lead. “Some adults may need more or less, depending on their overall health, including if they have certain illnesses, take specific medications and more. It also depends on how much they exercise and the level of intensity, and how hot and dry the weather is,” he explains. Taking into consideration effectively drinking water to lose weight can surely be an effective weight loss strategy. If you’re interested to know how much water your body is hankering for, talk to your primary care doctor.
But the benefits of drinking water doesn't stop there. How much water do you need to boost energy? Depending on who you ask, the exact amount varies. Dr. Navarro points to the most agreed-upon recommendation of six to eight 8-ounce glasses of water daily. This could change though, depending on the climate you live in and the type of lifestyle you lead. “Some adults may need more or less, depending on their overall health, including if they have certain illnesses, take specific medications and more. It also depends on how much they exercise and the level of intensity, and how hot and dry the weather is,” he explains. Taking into consideration effectively drinking water to lose weight can surely be an effective weight loss strategy. If you’re interested to know how much water your body is hankering for, talk to your primary care doctor.
Skip the scale
When you’re trying to lose weight, the scale can be evil and
deceiving. That’s because it doesn’t take into account that you are
probably adding muscle. So even though you’re making progress, the
number on your scale might not budge (or it could even go up), which can
be defeating.
And while a pound of fat is still the same as a pound of muscle, because muscle is lean and smooth, you can be shedding inches while remaining the same weight. To get a more accurate depiction of how your body is changing, use body measurement tape instead to track your size and progress.
And while a pound of fat is still the same as a pound of muscle, because muscle is lean and smooth, you can be shedding inches while remaining the same weight. To get a more accurate depiction of how your body is changing, use body measurement tape instead to track your size and progress.
Schedule Your Workouts
It's not a bad plan to use a planner to plan your workouts. If it
works with the way you schedule your plans with friends (or even a
business meeting), it will surely as well work with planning workout
sessions. This will help keep you in check and hold you accountable. It
will also help you adjust to a specific time in the day to get your
sweat on, making it more likely that you'll stick to it.
Spread Your Workouts Through The Day
Having trouble keeping up with a full hour of exercise in one gym
session? Opt-in for shorter but additional exercise sessions throughout
the day instead. Science suggests that multiple, shorter exercises
spread throughout the day provide the same fitness and health benefits
as similar amounts of exercise done in a single full workout, providing
possibly more positive results (1).
A lot of people who find success in their exercise routines do a quick cardio session in the morning at sunrise. Another common strategy by many is to perform their workouts during their lunch hour and after dinner. Doing it all at once is not necessary.
A lot of people who find success in their exercise routines do a quick cardio session in the morning at sunrise. Another common strategy by many is to perform their workouts during their lunch hour and after dinner. Doing it all at once is not necessary.
Workout On A Budget
You might think that you're falling behind because getting in shape
the quickest involves throwing money around. But it doesn't have to be
all about money, and it definitely is possible without money.
Aside from outdoor activities like hiking, running, and walking, there
are many other ways to get in a great workout without spending much
money.
YouTube is a great way to fill up your to-do list of workout routines. You're basically able to give yourself a free personal training platform by staying close to youtube how-to videos and getting involved with large communities of influencial people.
YouTube is a great way to fill up your to-do list of workout routines. You're basically able to give yourself a free personal training platform by staying close to youtube how-to videos and getting involved with large communities of influencial people.
Pack Your Own Snacks
We've all been there before. One minute you're doing great and
keeping yourself busy and productive with checking your tasks off in
your to-do list, until all of a sudden you're starving for a snack. Skip
the chocolate chip cookies and prepare your own healthy snacks as an
alternative to bring with you wherever you go. If you're wondering why,
its because most processed snacks end up being purely carbs which mean
they're empty calories most of the time, which deteriorate your blood sugar and leaving you hungrier afterwards.
From banana chips to an on-the-go healthy smoothie, preparing your own healthy snacks will help you not only to lose weight fast but also burn fat faster than usual, while also giving you the nutrients you need without the harmful preservatives from expensive, processed “foods.”
From banana chips to an on-the-go healthy smoothie, preparing your own healthy snacks will help you not only to lose weight fast but also burn fat faster than usual, while also giving you the nutrients you need without the harmful preservatives from expensive, processed “foods.”
Eat Grapefruits
Research reveals that one of the benefits of grapefruit is that
they're a major way to benefit you in achieving fast weight loss (1).
This is because of a key enzyme called AMP-activated protein kinase
(AMPK) that is present in grapefruits. These help your body to utilize
sugar, helping you to boost your metabolism. Scientifically speaking,
it's not a bad idea to go on a grapefruit diet.
Additionally, nootkatone, a component found in grapefruit, has been shown to significantly increase fat-burning (AMPK) activity. So consider grapefruit a great vitamin C-rich snack and add grapefruit slices to a spinach salad or even into an immune-boosting smoothie to help you lose weight fast.
Additionally, nootkatone, a component found in grapefruit, has been shown to significantly increase fat-burning (AMPK) activity. So consider grapefruit a great vitamin C-rich snack and add grapefruit slices to a spinach salad or even into an immune-boosting smoothie to help you lose weight fast.
One last thing… you should try this 10-second “morning trigger” that burns up to 2 pounds of belly fat per day…
“All this by a 10-second morning trigger?” I asked.
I met an old friend for lunch last month and I was super impressed with how good she looked.
She said, “It’s not so much about the morning trigger, but more about how they help raise your body’s low core temperature to dramatically increase your fat burning metabolism and improve your health and appearance.”
Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.
Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…
They’re right — it actually took me 19 days to lose 24 pounds.
Now it’s my girlfriends asking ME what I’M doing differently
Imagine waking up every morning full of energy and loving what you see in the mirror…
Imagine enjoying the foods you love: pasta, wine, or even a dessert — completely guilt-free.
And imagine feeling good and living your life without obsessing about every single calorie you eat…
All while knowing your health is being protected by one of the most powerful natural healing rituals ever discovered.
Click here to see the 10-second “morning trigger” that helped me melt away 24 pounds in just 19 days
8 Ways to Purge Belly Fat in a Single Day
A couple of years ago, research from Mayo Clinic revealed that being normal weight with excess belly fat is even riskier than just being obese.
This study involved a representative sample of the US population of more than 12,000 subjects, ages 18 or older. Making use of surveys, additional facts were acquired including weight, height, hip and waist measurements, lab tests, illnesses, and socioeconomic status. That data was matched to the National Death Index about 14 years later, and people with cancer and chronic obstructive pulmonary disease were not included in the analysis.
They then found that the subjects with a normal body mass index (BMI) who had a high waist-to-hip ratio (apple shaped) were more likely to die from any cause, even compared to people who are obese. In addition, this group was almost three times more likely to die from heart disease and 2x as likely to die from any causes compared with those with a healthy waist-to-hip ratio and normal BMI levels.
Now that you're (possibly) shaking in fear, here are 8 ways to help you diminish that belly fat within 24 hours:
Burn belly fat with regular workout sessions
Make sure you get your daily workout sessions clocked in! Regular
exercise is one of the best ways to be successful in fast weight loss
efforts and weight maintenance. And since there's no correct answer as
to whether the ideal workout is resistance training or aerobic, your
best option is to do a little bit of both. Resistance training is
especially important for people over 30, who will otherwise begin to
lose bone density.
Contrary to popular belief, abdominal crunches are not going to melt away belly fat, though they will help build muscle that could help define the area. And since muscle mass has a higher resting metabolic rate and energy expenditure than fat, it could help you trim down.
Contrary to popular belief, abdominal crunches are not going to melt away belly fat, though they will help build muscle that could help define the area. And since muscle mass has a higher resting metabolic rate and energy expenditure than fat, it could help you trim down.
Burn belly fat by incorporating more fiber into your diet
It's a great idea to incorporate more fiber into your diet plan
(especially soluble fiber found in legumes, chia seeds, oats, fruits and
vegetables). These can help reduce the accumulation of fat in the
abdominal area. Fiber is infused with water, filling up the volumne of
your stomach contents and giving you a a feeling of fullness. It also
reduces the absorption of fat from food by binding with bile acids
(required for digesting dietary fats).
Fiber can also bind with sugars and other carbs, reducing or delaying their absorption into the bloodstream.
Fiber can also bind with sugars and other carbs, reducing or delaying their absorption into the bloodstream.
Burn belly fat by cutting out alcohol
It’s called a beer belly for a reason! Alcohol consumption has long
been associated with abdominal obesity and can easily derail your
fat-loss efforts. Alcohol is not only high in calories, but it’s the
body’s preferred fuel, so when you drink it, the other macronutrients in
your food will be sent into storage (aka your belly, or possibly your
thighs or butt).
Alcohol is also notorious for lowering your self-control and inhibitions, so you can easily end up eating and drinking too much.
Alcohol is also notorious for lowering your self-control and inhibitions, so you can easily end up eating and drinking too much.
Burn belly fat by getting adequate sleep
When you understand how lack of sleep contributes to obesity, you’ll
realize how important it is to get good sleep every night. Sleep
regulates endocrine function, maintaining the right balance between the
hunger hormone ghrelin and the satiety hormone leptin.
Sleep deprivation increases appetite, insulin resistance, and the stress hormone cortisol, all of which contribute to fat accumulation in the body. Make sure that you get at least 7 to 8 hours of sleep every night.
Sleep deprivation increases appetite, insulin resistance, and the stress hormone cortisol, all of which contribute to fat accumulation in the body. Make sure that you get at least 7 to 8 hours of sleep every night.
Burn belly fat by cutting out sugar
If you're regularly eating sugar, especially refined sugars such as
the sugars added to sweetened food and beverages, you should probably
cut down as they are the leading cause to an excess of visceral fat.
The fructose and glucose that come out of sugar are simple carbohydrates (commonly referred as carbs) that get absorbed quickly into the bloodstream and metabolized to release energy. When there's an excess intake, they get converted to glycogen to then be stored in fat tissue.
Consuming plenty of sugar also contributes to a spike in your blood sugar, which drives insulin to be released in large amounts, potentially leading to insulin resistance (which is actually associated with metabolic syndrome).
If you begin to cut out all sweetened foods and drinks (including fruit juices), you will greatly reduce the chances of potentially developing more belly fat. So if you wanted to lose belly fat fast , it's a good idea to start with this habit. As a healthier substitute, you can swap them with natural sweeteners such as raw honey, coconut crystals, and even fresh fruit.
The fructose and glucose that come out of sugar are simple carbohydrates (commonly referred as carbs) that get absorbed quickly into the bloodstream and metabolized to release energy. When there's an excess intake, they get converted to glycogen to then be stored in fat tissue.
Consuming plenty of sugar also contributes to a spike in your blood sugar, which drives insulin to be released in large amounts, potentially leading to insulin resistance (which is actually associated with metabolic syndrome).
If you begin to cut out all sweetened foods and drinks (including fruit juices), you will greatly reduce the chances of potentially developing more belly fat. So if you wanted to lose belly fat fast , it's a good idea to start with this habit. As a healthier substitute, you can swap them with natural sweeteners such as raw honey, coconut crystals, and even fresh fruit.
Burn belly fat by soothing the mind
Yoga and meditation can aid fat loss, but not so much from the
physical effect of the movements as from their calming and relaxing
effect. Several studies have linked high levels of the stress hormone
cortisol to weight gain, particularly in the belly area. Practice yoga
for at least 20 to 30 minutes a day for best results, or start a daily meditation practice.
Burn belly fat by consuming more protein
Protein is one macronutrient that can really help fight belly fat.
When you eat more protein, it keeps you fuller longer and reduces the
hunger hormone ghrelin, helping you slash the total calories you consume
in a day. High-protein meals, with 20 to 30 grams of protein each, can
also help you burn more calories by raising the body’s metabolic rate.
Eat up to three protein-rich meals a day to keep your appetite and cravings in check. Good sources of protein include poultry, lean meat, eggs, fresh-caught fish and other seafood, cottage cheese, and yogurt. Include one or more of these in every meal.
Eat up to three protein-rich meals a day to keep your appetite and cravings in check. Good sources of protein include poultry, lean meat, eggs, fresh-caught fish and other seafood, cottage cheese, and yogurt. Include one or more of these in every meal.
One last thing… you should try this 10-second “morning trigger” that burns up to 2 pounds of belly fat per day…
“All this by a 10-second morning trigger?” I asked.
I met an old friend for lunch last month and I was super impressed with how good she looked.
She said, “It’s not so much about the morning trigger, but more about how they help raise your body’s low core temperature to dramatically increase your fat burning metabolism and improve your health and appearance.”
Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.
Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…
They’re right — it actually took me 19 days to lose 24 pounds.
Now it’s my girlfriends asking ME what I’M doing differently
Imagine waking up every morning full of energy and loving what you see in the mirror…
Imagine enjoying the foods you love: pasta, wine, or even a dessert — completely guilt-free.
And imagine feeling good and living your life without obsessing about every single calorie you eat…
All while knowing your health is being protected by one of the most powerful natural healing rituals ever discovered.
Click here to see the 10-second “morning trigger” that helped me melt away 24 pounds in just 19 days
Thursday, 23 July 2020
7 Weight Loss Tricks You Can Start Doing Today
One thing many people wonder is if there are any ways to "reverse engineer" life moments (just my fancy way of saying tricks) to help with weight loss.
Here are 9 weight loss tricks you can start using today:
PAY ATTENTION TO PORTION SIZES
Studies have shown that eating food off smaller sized plates lead to eating less.
For example, studies were conducted in a controlled laboratory setting where they focused on food and eating habits of participants. They found that many participants had no clue of the changes in the portions offered and how it affected the amount they had eaten (1).
This leads to overeating! Don't overeat!
Unfortunately overeating happens more often than we think. So to solve that problem, pay real close attention to your bowls and dishes. Or better yet, ask for a smaller portions if you're trying to to lose weight. Save leftovers in a to-go box. If you've been constantly on the lookout for weight loss tricks, mark that down!
DON'T GET DISTRACTED
The study also explains that the more people get distracted (eating out for example), the more they become unaware of the portion sizes handed to them. People who were served 50% more pasta ended up eating 43% more than those with normal portions. Yikes!
RESTRICT YOUR ELECTRONICS
An average American adult spends approximately 5 hours a day watching television. Now, it's safe to assume that the time could be spent planning meals for the rest of the week or getting more exercise throughout their day!
If you're one of them (Don't worry, I won't tell anyone) here are a couple of ways to make use of those extra hours:
- Yoga: Doing yoga regularly offers many benefits, including making you feel better about your body as you become stronger and more flexible, toning your muscles, reducing stress, and improving your mental and physical well-being. It also helps with weight loss and you can do it practically anywhere inside your home.
- Dancing
- Collect bugs
- Wash or walk the dog
- Wash the car
- Water your garden
- Write an autobiography or a short story
- Meditation
- Read a newspaper
- Browse the internet
- Make a weight loss smoothie
EAT MORE FRUIT
Many people often associate fruit with sugar--specifically the health conscious eaters. While it is a source of natural sugar, some fruits are rich in fiber and will work wonders for kickstarting your metabolism.
Here are some examples of fruits with plenty of fiber content:
- Raspberries
- Blackberries
- Apples
- Oranges
- Flaxseeds
- Grapefruit
- Watermelons
GO TO BED EARLIER
It's commonly known that the longer your body stays up the more time your hunger signals will kick in, signaling that it's time to eat again--leading into a snacking trap. Curb your cravings by going to bed before those evil cravings get the chance to cry over more food!
You can set the alarm clock at an earlier time instead and enjoy the remaining left over time for some exercise, meditation or meal prepping.
PRACTICE THE 20-MINUTE RULE
Basically any time you eat make sure to give yourself the right portion sizes. Once you finish one portion and are craving for more, put yourself on timeout for at least 20 minutes to see if you're still feeling hungry.
Why 20 minutes?
It takes our bodies around 20 minutes to recognize that we're physically full. And if your stomach still isn't happy, feel free to help yourself to more food. This little trick actually works quite effectively.
SLEEP IN COLDER TEMPERATURE
As humans, our bodies can react in interesting ways to temperature changes. The warmer the temperature is, the less energy/calories your body needs to keep you warm.
What does this mean?
When our bodies are in the thermoneutral zone, this is where our body does not have to regulate our body temperature, so we feel less inclined to eat because we already feel relaxed and the need for satisfaction is less likely to be strongly desired.
However, when our bodies are above or below this zone, we increase the amount of energy we spend, which "decreases energy stores", such as fat (2).
One last thing… you should try this 10-second “morning trigger” that burns up to 2 pounds of belly fat per day…
“All this by a 10-second morning trigger?” I asked.
I met an old friend for lunch last month and I was super impressed with how good she looked.
She said, “It’s not so much about the morning trigger, but more about how they help raise your body’s low core temperature to dramatically increase your fat burning metabolism and improve your health and appearance.”
Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.
Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…
They’re right — it actually took me 19 days to lose 24 pounds.
Now it’s my girlfriends asking ME what I’M doing differently
Imagine waking up every morning full of energy and loving what you see in the mirror…
Imagine enjoying the foods you love: pasta, wine, or even a dessert — completely guilt-free.
And imagine feeling good and living your life without obsessing about every single calorie you eat…
All while knowing your health is being protected by one of the most powerful natural healing rituals ever discovered.
Click here to see the 10-second “morning trigger” that helped me melt away 24 pounds in just 19 days
Here’s A 14-Day Lemon Water Challenge That Will Help You Lose Weight
Detoxification is really important and great solution if you want to lose some weight. Starting a low-calorie diet is not always a good idea because in that way you start to deprive your body of nutrients, therefore your body can starve and the result will be slow metabolism. So here we are talking about something much more healthier than starving – adding lemon water to your diet plan.
We present you a 14-day lemon water challenge that will help you to lose weight. The lemon is perfect because it’s low in calories and rich in vitamins. After 14 days you will lose the extra pounds and you will feel great. Your body will be thankful.
Also you need to know that the best way to lose weight is to start exercising as well. You need to burn more calories than you consume in order to lose pounds. So combination of healthy diet, exercising and the 14-day lemon water challenge will help you to achieve perfect results. The lemon water will even speed up the whole process.
Only in 14 days you will become owner of a perfect body. Drinking a glass of lemon water at different times of the day will help you to boost the metabolism and you will stay healthy while losing the pounds. After 14 days you need to make a pause of few days and then you can continue the challenge for another 14 days.
Here’s the 14-day lemon water challenge
Day 1: Right after waking up consume one cup of water mixed with one squeezed lemon.
Day 2: Squeeze two lemons and mix it into two cups of water. Drink it before having your breakfast. You can also add honey for taste.
Day 3: Add the juice from three lemons into three cups of water, add a little honey.
Day 4: Squeeze four lemons and mix it with four cups of water and a little honey. Drink it twice a day, half in the morning and the other half in the evening before going to bed.
Day 5: Mix together the juice of five lemons with five cups of water and honey. Consume it twice a day.
Day 6: Add juice of six lemons into six cups of water and then add some honey. Drink this mixture three times a day.
Day 7: Squeeze three lemons and mix it with ten cups of water. Drink it before meals three times a day.
Day 8: Mix together the juice of six lemons and six cups of water.
Day 9: Add the juice of five lemons into five cups of water and then add a tablespoon of honey.
Day 10: Use four lemons and four cups of water to prepare the drink. Add one tablespoon of honey.
Day 11: Squeeze three lemons and mix it with three cups of water. Add one teaspoon of honey and consume it twice a day.
Day 12: Use the juice of two lemons and two cups of water to prepare the drink. Consume it in the morning before breakfast.
Day 13: Squeeze one lemon and add it into one cup of water.
Day 14: Squeeze the juice from three lemons and mix it with ten cups of water. Add a tablespoon of honey and the drink is ready.
One last thing… you should try this 10-second “morning trigger” that burns up to 2 pounds of belly fat per day…
“All this by a 10-second morning trigger?” I asked.
I met an old friend for lunch last month and I was super impressed with how good she looked.
She said, “It’s not so much about the morning trigger, but more about how they help raise your body’s low core temperature to dramatically increase your fat burning metabolism and improve your health and appearance.”
Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.
Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…
They’re right — it actually took me 19 days to lose 24 pounds.
Now it’s my girlfriends asking ME what I’M doing differently
Imagine waking up every morning full of energy and loving what you see in the mirror…
Imagine enjoying the foods you love: pasta, wine, or even a dessert — completely guilt-free.
And imagine feeling good and living your life without obsessing about every single calorie you eat…
All while knowing your health is being protected by one of the most powerful natural healing rituals ever discovered.
Click here to see the 10-second “morning trigger” that helped me melt away 24 pounds in just 19 days
7 Best Morning Habits to Lose Weight
Losing weight can be a troublesome task sometimes to the point where people completely reconsider new diets or switch up their lifestyle.
Making small changes to your mornings can help with weight loss and keep those pounds off. Here are 7 uncomplicated morning habits you can start incorporating into your weight loss routine:
PRACTICE MINDFULNESS OR MINDFUL-EATING
Mindfulness involves putting your entire focus on the present and bringing awareness to your feelings and thoughts.
Ever heard of mindful eating? This invovles increasing your awareness about when and how much to eat using internal cues to guide you, as opposed to your visual cues.
Try to give full attention to what you eat, savoring each bite, acknowledging what you like and don't like, and not eating when distracted. Doing this will ensure that you will develop more self-control to your eating habits!
Research suggests that the more mindful you are, the less likely you are to overeat in response to visual or external cues like food ads, super-sized portions and 24/7 food availability (fast food joints).
START TRACKING YOUR CALORIES
Similarly to weighing yourself every morning it's a good habit to keep a food diary to track what you eat and keep yourself accountable. Doing so is an effective way to lose weight, as one study of 123 people revealed that having a food journal was linked to improved weight loss (12).
In addition you will be able to track down what you need to cut out or how much calories you're unnecessarily cutting out, for a healthy weight loss routine.
DRINK PLENTY OF WATER IN THE MORNING
Starting your morning with a glass cup of water is an easy but effective way to enhance your weight loss efforts.
Water can increase your calorie burning rate for at least an hour. Drinking a bottled water can lead to a 30% increase in your metabolic rate on average (3).
If you want to lose pounds without any additional dieting or exercise involved, you can shed some pounds just by drinking an average of 34 ounces (2 water bottles) per day (4).
Every little bit counts!
HAVE MORE PROTEIN FOR BREAKFAST
Breakfast is commonly known to be the most important meal of the day. Having your morning breakfast can set you up for the entire day and it will determine if you'll feel satisfied and full until lunchtime, or if you'll be heading to the nearest fast food joint before it even gets to lunchtime.
What you can do is eat foods high in protein. Wait what?!
Now this may sound a little odd but there's some science that actually backs this up and studies suggest a high-protein breakfast can help reduce food cravings as well as helping with weight loss.
For example, 20 late-adolescant young women in a 2014 study were given specific breakfast meals with low or high protein content and were asked to consume these at home between 7:00am and 9:30am for an entire week. The study's findings showed that those who consumed higher amounts of protein meals tended to have far less savory cravings than those who consumed normal amounts (1, 2).
Don't know where to start? You can start with protein sources like nuts, chia seeds, eggs and Greek yogurt.
GET IN THE HABIT OF WEIGHING YOURSELF
Weighing yourself and stepping on the scale every morning can be an effective way to increase motivation and improve self-control.
Knowing the fact that you shed a pound or two in the past week is a sure motivation to keep your momentum running!
In addition, studies even show that people who weigh themselves daily lose more than those who don't (5).
So what happens to the people who hardly weigh themselves at all? They gain weight (6).
According to experts, the best time to weigh yourself in the day is in the morning, right after you empty your bladder and before you eat your breakfast.
It's apparently a healthy habit to adopt. So, get your scale on!
EAT SMALLER PORTIONS
Most people need to consume between 1200 to 1500 calories on a daily basis if they want to shed pounds in a healthier and sustainable way.
But for many others, monitoring portion sizes as well as skipping dessert or going back for seconds is one of the simplest ways to decrease their calorie consumption.
INCORPORATE EXERCISE IN YOUR MORNINGS
More commonly, one of the most effective ways to lose weight is to excercise regularly. Getting your workout done in the morning can fasten your weight loss goal.
A study conducted on a group of 50 overweight women showed that exercising in the morning was linked to a higher level of fullness, as opposed to those who exercised in the afternoon (9).
One last thing… you should try this 10-second “morning trigger” that burns up to 2 pounds of belly fat per day…
“All this by a 10-second morning trigger?” I asked.
I met an old friend for lunch last month and I was super impressed with how good she looked.
She said, “It’s not so much about the morning trigger, but more about how they help raise your body’s low core temperature to dramatically increase your fat burning metabolism and improve your health and appearance.”
Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.
Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…
They’re right — it actually took me 19 days to lose 24 pounds.
Now it’s my girlfriends asking ME what I’M doing differently
Imagine waking up every morning full of energy and loving what you see in the mirror…
Imagine enjoying the foods you love: pasta, wine, or even a dessert — completely guilt-free.
And imagine feeling good and living your life without obsessing about every single calorie you eat…
All while knowing your health is being protected by one of the most powerful natural healing rituals ever discovered.
Click here to see the 10-second “morning trigger” that helped me melt away 24 pounds in just 19 days
Wednesday, 22 July 2020
8 Top Ways on How to Lose Arm Fat
You've realized that recently your arms are looking soft and flabby especially when you tried on your favorite strapless dress. Having some excess fat on your arms can cause you to be self-conscious about even thinking to show off your upper body for a second.
But it's not your fault!
The world isn't over. Although it isn't possible to specifically target an area on your body for fat loss, it is definitely possible to get that fat to creep away from you eventually! By making efforts to burn fat all over your body, you will be able to burn some of the fat in the areas you've been desperately trying to work on.
Here are 8 top ways including exercises on how to lose arm fat:
EAT NATURAL FOODS
Eating foods in their natural form like eggs, whole grains, vegetables, fish, poultry, low fat dairy, lean meats as well as healthy fats like seeds, nuts, avocado, fruits and olive oil will help keep you full for longer periods of time and contain few calories. Doing this will ensure you don't end up overeating or mindless snacking especially on unhealthy or processed foods with plenty of fat-producing ingredients. So instead of snacking on chips and cookies substitute them with these options.
Try to also aim for foods with plenty of fiber in them as they are what contributes mostly to keeping you full longer--keeping your hunger signals at bay.
EAT MEALS WITH PROTEIN AND CARBOHYDRATES
Simply eat between 5 to 6 meals per day that include a serving of carbohydrates and protein. In addition, eating every 3 to 5 hours prevents spikes in your blood sugar levels that can result in increased hunger, causing you to overeat and encouraging weight gain.
An example meal containing both protein and carbohydrates is around 5oz of grilled salmon, 1/2 cup of whole grain pasta and 1 cup of green beans.
Also, you can try reducing your diet by 500 calories a day which equates to 3500 calories per week. Doing so wil ensure that you lose one to two pounds of excess fat per week. Remember to focus on lean protein, fruit, vegetables and whole grains and eat foods that fill you up to avoid feeling hungry.
PERFORM CARDIO WORKOUTS
Try having 30 minutes of cardio workouts for 5 days a week to help burn off fat. You can jog on the treadmill, use the stair climber, ride a stationary bike, take a group fitness class and use the elliptical trainer. Switch up your cardio workouts frequently to keep your body guessing.
AVOID CERTAIN FOODS
Try to avoid processed foods that have little to no nutritional value and contain highly refined sugars, sodium, saturated fats and trans fats.
DRINK WATER
It's important to drink water in place of other sugary, sweetened beverages since they will only increase your calorie intake for the day. Skip alcohol as well which they only offer empty calories. You don't want that beer belly anyway, right?
Try to aim for 3-6 liters of water per day.
EAT FROM SMALLER PLATES
Eating from smaller plates will help you reduce your portion sizes, tricking your mind into making you feel like you're eating more when you're actually not!
DON'T SKIP BREAKFAST
Being consistent with having breakfast will ensure that your metabolism will get a jump start in the morning every day. It will also help kick start your day with effective energy.
GREEN TEA
Green tea has been long known to boost your metabolism, which promotes weight loss. But it doesn't stop there: A study was conducted in Shanghai, China which found that a group of people who were given 2 servings of green tea showed a decrease in fat.
One last thing… you should try this 10-second “morning trigger” that burns up to 2 pounds of belly fat per day…
“All this by a 10-second morning trigger?” I asked.
I met an old friend for lunch last month and I was super impressed with how good she looked.
She said, “It’s not so much about the morning trigger, but more about how they help raise your body’s low core temperature to dramatically increase your fat burning metabolism and improve your health and appearance.”
Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.
Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…
They’re right — it actually took me 19 days to lose 24 pounds.
Now it’s my girlfriends asking ME what I’M doing differently
Imagine waking up every morning full of energy and loving what you see in the mirror…
Imagine enjoying the foods you love: pasta, wine, or even a dessert — completely guilt-free.
And imagine feeling good and living your life without obsessing about every single calorie you eat…
All while knowing your health is being protected by one of the most powerful natural healing rituals ever discovered.
Click here to see the 10-second “morning trigger” that helped me melt away 24 pounds in just 19 days
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Nancy Rosado
Hi! My name is Nancy! Welcome to my Blog, your ultimate guide to healthy living! I want to help you find your very own happily ever after through a balanced approach to health and wellness. Together, we’ll make all your dreams come true!
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