Archive for April 2021

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.

This diet is a low carb diet that has been created to help aid rapid weight loss with no hunger.

Not only that but it promotes heart health and has been popular for over a decade.

Although, it has been criticized to be another fad diet that is too restrictive.

What is the South Beach Diet?

Dr. Agatston created this diet in the mid-1990s and only began selling it to people when he tried it out for himself and saw the results.

Once Dr. Agatston began selling to customers, they saw the same results. Weight loss and the loss of belly fat.

How does the South Beach Diet work?

There are three different phases included in this diet; two for weight loss and three for weight maintenance.

Phase 1

Phase 1 lasts 2 weeks.

Due to the fact this phase limits grains, fruit, and other high-carb foods, it is considered the strictest. It limits these foods to help decrease blood sugar and insulin levels, reduce cravings and stabilize hunger.

You can expect to lose anywhere between 8-13 pounds (3.5-6kg) of body weight during phase 1.

You will be consuming three meals a day that will consist of lean protein, non-starchy vegetables and a small number of healthy fats and legumes.

You will be able to consume two mandatory snacks a day, but it is preferable if they are a combination of vegetables and lean proteins.

Phase 2

You should begin this phase on day 15 and continue it until you achieve your goal, so it could be a good few weeks.

You should expect to lose, on average, 1-2 pounds (0.5-1kg) per week during this phase.

Every food from phase 1 is allowed in phase 2, but you need to limit your portions of fruit and good carbs, which include whole grains and certain types of alcohol.

Phase 3

You will advance to phase 3 once you’ve achieved your target weight.

Phase 2 guidelines should be the basis of your new lifestyle, but you can add the occasional treat and no food is really off-limit.

If you do find yourself putting weight on again, then you should return to phase one for a couple of weeks before returning to week 3 again.

It is also recommended to do regular exercise with the three phases of this diet.

Foods you can include are:

Lean beef, pork, lamb, veal and game.
Buttermilk, low-fat milk, plain or Greek yogurt, kefir, and soy milk, limited to 2 cups (473ml) per day.
Skinless chicken and turkey breast
Low-fat hard cheese, ricotta cheese, and cottage cheese.
Fish and shellfish
Eggs and egg whites
Turkey, bacon, and pepperoni.

Consume a minimum of 4 1/2 cups of non-starchy vegetables daily. All vegetables that are not allowed are beets, most types of winter squash, carrots, white potatoes, corn, peas, turnips, and yams.

Limit legumes to a 1/3 cup per day, cooked unless otherwise noted.

Nuts and seeds should be limited to 1oz (28 grams) per day.

Oils and fats are limited to 2 tbsp of oil per day. Monounsaturated oils are encouraged.

The benefits of the South Beach Diet include (most importantly) its ability to produce weight loss without hunger.

Being stuck at home with my kids meant I had gained a great deal of weight.

The last 3 months saw me gain a whopping 35 lbs! I’m not proud of it but being stuck indoors especially the last 6 weeks with nothing to do but bake and eat meant I had piled on the pounds without realizing it.

Looking back it was probably the daily baking I was doing with my kids that had caused it

I decided to step on the scale and I was not impressed, I thought at best I had gained a maximum of 10lbs. I guess living in my PJs meant that I hadn’t even noticed what had happened.

Normally I would go super low carb/keto and see results quickly but this time I just couldn’t find the motivation to do it.

I needed a short sharp hit that would help me get me started quickly.

This is where the water fast comes in. I looked into it and decided I would give it a try. Yes, it would be hard but it could potentially be the boost I was looking for to kickstart my weight loss. I had done intermittent fasting in the past but this was something completely different.

I have never fasted for longer than one day. This was my first experience with water fasting.

WHAT IS WATER FASTING?

Water fasting is where you eat or drink nothing but water. People may undertake water fasting to lose weight or for religious reasons.

I was allowing myself herbal clear teas as a warm drink as one of the side effects was feeling cold and plain water.

BENEFITS OF WATER FASTING?

One of the main benefits of water fasting is Autophagy. Autophagy is a natural process of cleaning up bad cell matter that’s built up in your body.

– Supports fat loss and ketosis – Improves body composition – Lowers blood pressure – Decreases blood sugar – Supports healthy collagen in the skin – May slow down the ageing process

DANGERS OF WATER FASTING

– Nutrient deficiencies – Dehydration – Hypertension – Hyponatremia – Dizziness and fatigue – According to this research, Autophagy could starve off Cancer

HOW LONG CAN YOU WATER FAST FOR?

Some people do it for 3 days, 5 days, or 7 days. I actually wanted to do it for 5 but I felt so good that I continued for 7.

IS WATER FASTING SAFE?

There are limited human studies on water fasting. This is not a prolonged diet and should be only used for the short term.

MY EXPERIENCE OF WATER FASTING

If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that has been read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency services immediately.

I am not a doctor, I am just telling you my experience, please be mindful of overexerting yourself, giving blood, or doing strenuous workouts. People have died from drinking too much water and flushing out electrolytes causing cardiac arrest so please be careful and do your research, Speak with your doctor if you are worried or need advice.

PREPARE MENTALLY

I prepared myself mentally by doing some of the following:

– I got rid of all junk food and sweet treats in the house – I bought some water bottles to keep an eye on what I was drinking – Prepared some Sole Water for Electrolytes – Got some multivitamins in

HOW TO DO A WATER FAST

– Sounds obvious but don’t eat anything

– Drink water when you feel hungry or thirsty but don?t overdo it – I took electrolytes and a multivitamin as I’m running around after my kids but its an important part of the fast – I drank one cup of clear herbal tea in the morning – If it gets too much then stop. Don’t force yourself to continue if you feel awful

HOW I FELT ON DAY 1-3

I felt absolutely awful, If you have done Keto then I can only compare it to Keto Flu. It could possibly have been Caffeine withdrawal too as I was drinking at least 6 cups a day to just function.

Days 1-3 were definitely the toughest. I was having migraines and feeling weak but surprisingly from day 2 onwards no hunger.

I drank water when I felt hungry or thirsty. I didn’t overdo it with drinking gallons of water as I was worried about flushing out electrolytes. Instead, I drank to thirst.

I also found I felt very cold. This has always been the case with me even when I am doing intermittent fasting.

DAYS 3-5

I can safely say the migraines had disappeared and so had the tiredness and brain fog. I seemed to be able to get more done for work and I started to take a brisk walk for an hour. I felt amazing, no hunger, and definitely no cravings!

I felt less bloated by day 3 and could see a difference around my waist.

Getting up quickly caused me to be dizzy so I needed to get up slowly. I was, however, still freezing.

DAYS 5-7

These were by far the best days of the diet. I felt lighter and I could definitely see I had lost weight especially around my midriff and face. I felt great now I was worried about transitioning back to eating normally.

EATING AGAIN

I decided to transition back slowly. Starting with one meal and then 2 after a few days. I decided to use this as an opportunity to get back onto the Keto diet which has always worked so well for me.

I’m feeling great. Brain fog has lifted and I have a great deal of mental clarity and energy.

HOW MUCH DID I LOSE

In 7 days I lost 23lbs! Transitioning back to a keto diet meant I gained back another 4lbs but that’s come off plus more.

I would wholeheartedly recommend this 7-day water fast to anyone who wants to kick start weight loss

Water fasting is very simple but NOT easy.

Whether it's too hot in the summer to make your way to the gym, too cold in the winter to get up early in the morning for an early workout session or not the right day of the week to run a couple of miles down the block, there's never a bad time to get your sweat on and shed those last extra pounds of weight. Odds are, you want 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!

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.

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.

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.

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.

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.”

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.

Pineapples are tropical fruits which are a rich source of many vital nutrients required for your optimal well-being. It is a high source of vitamin C and bromelain, which help various body processes.

This pineapple infused water is an extremely beneficial drink that will help you reduce the swelling and pain in the joints, lose weight, and boost the immune system.

Taking this water regularly will be extremely useful as it will provide the following benefits:

Improves the Work of the Thyroid Gland

This drink is high in iodine and bromelain which boosts the function of the thyroid and prevents various thyroid-related issues.

Improves digestion

Bromelain from the pineapple will help digestion and help the body digest proteins better.

Fights inflammation

The potent anti-inflammatory properties of bromelain soothe the inflammation in the body and detoxify the tissues and organs. The consumption of this drink on a daily basis treats injuries and inflammatory conditions like arthritis.

Balances the electrolyte levels

Pineapple water is also rich in potassium, which successfully balances the electrolyte levels and treats fatigue.

Eliminates intestinal parasites

Studies have shown that the consumption of pineapple water for three days in a row removes intestinal parasites and worms.

Strengthens the teeth and gums

This healthy drink is high in calcium, which is crucial for the health of the bones and teeth.

Discharges Heavy Metals and Toxins from the body

The special enzymes and antioxidants in this drink detoxify the body and also eliminates heavy metals.

Improves Vision

The high beta-carotene content improves the eyesight, as it is a powerful antioxidant. Researchers have confirmed that 3 or more pineapple servings daily lower the risk of age-related vision issues like macular degeneration, which is the main culprit for blindness in the elderly.

Promotes weight loss

This fruit is a potent diuretic that removes excessive water in the body and treats water retention. It also boosts the metabolism, thus helping the process of weight loss.

Powerful Pineapple Water Detox Drink Recipe

Ingredients:

1 medium-sized pineapple
6 mint leaves
1 l. of water

Directions:

Peel the pineapple and then chop it into small pieces. Then, pour the water in a jar, and add the pineapple chunks. Next, add the mint leaves, close the jar, and leave it in the fridge for 8-10 hour.

Drink a glass of the pineapple water as soon as you wake up, on an empty stomach, and the rest of it during the whole day. By consuming it in the morning on a daily basis, on an empty stomach, and it will energize your body and improve your mood throughout the day. If you liked our pineapple water drink recipe, we suggest you try this delicious pink lemonade.

We all have our own metablic rates and a metabolism system built into our bodies. But some people's metabolic rates are faster or slower than others. And that matters because the rate at which your body burns calories and converts fuel to energy can also affect how easily you can lose weight (or simply gain weight). It also tells how much of a risk you hold for developing diabetes. Ouch.

While much of your metabolic rate is determined by body size, genetics, gender and age, there are some lifestyle changes that can, quite literally, speed up the process.

An important note is to be aware of is that metabolism can’t be solely held responsible for all of the weight you gain, or all of the weight you lose. Someone who can burn fat quickly won't be able to stay slim by not exercising and eating junk food, while people with slower metabolisms don't have to worry too much about becoming overweight easily.

But even tiny adjustments to a person’s metabolic rate can add up to significant health benefits over time, says Francesco Celi, MD, chair of the Endocrinology and Metabolism Department at Virginia Commonwealth University.

Here are 7 ways to increase your metabolism, the natural way:

TRY TO KEEP STRESS LEVELS LOW

Even if stressful situations don’t cause you to binge on fatty foods, your body may take longer to process any calories that you do eat. In a 2014 study from Ohio State University, women who reported being stressed out over a 24-hour span burned, on average, 104 fewer calories after they ate a meal of eggs, sausage and biscuits. The researchers point out that over the course of a year, this deficit could translate to an 11-pound weight gain.

“The stress response activates the hormone cortisol” explains Celi, “which has been clearly associated with a worsening of metabolism and, in the long-run, increasing the risk for obesity.” In other words, to help speed up metabolism make sure to wind down more often.

GET A GOOD NIGHT REST

Not getting enough quality shuteye has also been shown to slow metabolism in both men and women; this also may have to do with the brain’s secretion of cortisol when the body is under stress, says Celi. And even if you hit the hay early, that may not be enough. Research has shown that broken sleep (when you’re woken up frequently throughout the night) isn’t nearly as restorative as seven consecutive hours. So on top of crawling under the covers early, be sure to give yourself enough hours to get the rest and recovery your body needs.

CREATE MORE MUSCLE

Not only does muscle weigh more than fat, but it uses more energy, too. The average woman in her 30s who strength-trains 30 to 40 minutes twice a week for four months will increase her resting metabolism by 100 calories a day. That means you're resetting your thermostat to keep running at that rate even on the days when you don't make it to the gym, Hunter explains.

LOWER DOWN THE TEMPERATURE

Sleeping in a cool room seems to increase people’s percentages of brown fat — a type of fat that acts more like muscle — according to a 2014 study conducted by Celi and colleagues at the National Institutes of Health. The research involved five male volunteers, who slept in climate-controlled rooms with only light pajamas and bedsheets, for several months. After four weeks of 66-degree nights, they’d nearly doubled their amounts of brown fat, and also experience an increase in their calorie burn.

“It would be extremely naive to do this and expect to lose weight to the extent you would on a diet,” Celi says. “On the other hand, we did see a measurable increase in glucose metabolism that could certainly add up over time.”

Keeping your home or office cool during the day may also have a similar effect, he adds.

DRINK A CUP OF BLACK COFFEE

A few small studies have shown an association between caffeine consumption, increased metabolic burn, and a reduced risk for type 2 diabetes. Celi says this could possibly be because it helps the body break down fat.

But don’t go overboard: Too many caffeinated beverages a day can cause nervousness, nausea or insomnia. Plus, some coffee beverages are high in fat and sugar.

GET RID OF TRANS FAT

You’ve heard they're bad for you. But trans fats also slow down your body's ability to burn fat. "They have an altered shape and make your biochemistry run funny," Hyman says, explaining that trans fat binds to fat and liver cells and slows metabolism. Eating trans fat can also lead to insulin resistance and inflammation, both of which cripple metabolism and can cause weight gain.

SNACK ON SPICY FOOD

Capsacian, a molecule found in spicy chiles, has been shown to increase body temperature and speed up fat loss — although only temporarily, and only by a small percentage. Celi says there’s also some evidence that chemicals called isothiocyanates, which are present in pungent foods like spicy mustard, wasabi, and horseradish, may help activate brown fat and speed up metabolic rate. Bloody Mary, anyone?

You've most likely been seeing information left and right about the dangers of belly fat and realizing how there's hundreds of thousands of posts out there that encourage the diminishment of belly fat around your stomach area. Well, the majority of these information are right and backed by science. You should try as hard as you can to diminish the belly fat around your waist area, as it is linked to health risks. No one wants to live with the ugly sight of belly fat showing anyways. You probably don't want to either. 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.

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.

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.

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.

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.

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.

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.

This has been shown to improve weight loss efforts and even promote healthy eating habits (7, 8).

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).

That’s Right. Lose 20Lbs in 2 weeks on this diet

Eating eggs to lose weight sounds weird, right?
Yet many people are finding that the boiled egg diet is the perfect solution to their temporary weight loss goals.

The boiled egg diet, when used appropriately, allows you to lose weight by adhering to a low-carb low-calorie but protein-heavy diet.

However, it is not a long-term weight loss solution and should not be used to keep weight off permanently.

You should also not eat only eggs while on this diet—the best boiled egg diet is one that incorporates vegetables and other sources of protein for your body.

Many people love eggs and find their taste, protein content, and vitamins and minerals to be the perfect protein and on-the-go snack.

From breakfast food to a dinner solution, eggs are easy to cook, versatile and can provide your body with the protein and nutrients it needs to lose weight.

THE EGG DIET

This egg diet has multiple versions, but in each, you can only drink water or zero-calorie beverages.

You only eat breakfast, lunch, and dinner. There are no snacks, aside from water or other zero-calorie drinks.

I also have a boiled egg diet printable which you can print off and stick on your fridge.

I found this an easy way to follow the plan and organize what I would be eating that week.

WHAT IS THE BOILED EGG DIET?

The boiled egg diet is a diet based on the consumption of boiled eggs rather than scrambled or poached eggs.
The minimum requirement is that you eat at least 2-3 eggs per day.

HOW DOES THE BOILED EGG DIET WORK?

The boiled egg diet is based on a 2-week eating plan. The plan is listed below

WHAT IS THE BOILED EGG DIET PLAN?

WEEK 1

MONDAY

Breakfast: 2 boiled eggs and 1 citrus fruit

Lunch: 2 slices wholemeal bread and some fruit.

Dinner: big serving salad and chicken.

TUESDAY

Breakfast: 2 boiled eggs and 1 citrus fruit

Lunch: salad of green vegetables and grilled chicken.

Dinner: Vegetable salad, 1 orange, and 2 boiled eggs

WEDNESDAY

Breakfast: 2 boiled eggs and 1 citrus fruit

Lunch: low-fat cheese, 1 tomato, and 1 slice wholemeal bread type.

Dinner: 1 orange, vegetable salad & 2 boiled eggs

THURSDAY

Breakfast: 2 boiled eggs and 1 citrus fruit

Lunch: Fruit .

Dinner: Salad and steamed chicken.

FRIDAY

Breakfast: 2 boiled eggs and 1 citrus fruit

Lunch: Salad and grilled fish

Dinner: Steamed vegetables and 2 boiled eggs

SATURDAY

Breakfast: 2 boiled eggs and 1 citrus fruit

Lunch: Fruit

Dinner: Salad and steamed chicken

SUNDAY

Breakfast: 2 boiled eggs and 1 citrus fruit

Lunch: Steamed vegetables

Dinner: Tomato salad, steamed vegetables and chicken

WEEK 2

MONDAY

Breakfast: 2 boiled eggs and 1 citrus fruit

Lunch: Salad and steamed chicken

Dinner: 1 orange, salad and 2 boiled eggs

TUESDAY

Breakfast: 2 boiled eggs and 1 citrus fruit

Lunch: Steamed vegetables and 2 boiled eggs

Dinner: Chicken with salad

WEDNESDAY

Breakfast: 2 boiled eggs and 1 citrus fruit

Lunch: Steamed vegetables and 2 boiled eggs

Dinner: Chicken with salad

THURSDAY

Breakfast: 2 boiled eggs and 1 citrus fruit

Lunch: Tuna salad

Dinner: Salad and steamed chicken

FRIDAY

Breakfast: 2 boiled eggs and 1 citrus fruit

Lunch: Steamed vegetables, low fat cheese & 2 boiled eggs

Dinner: Salad and 2 boiled eggs

SATURDAY

Breakfast: 2 boiled eggs and 1 citrus fruit

Lunch: Fruit

Dinner: Salad and steamed chicken

SUNDAY

Breakfast: 2 boiled eggs and 1 citrus fruit

Lunch: Low-fat cheese, 1 tomato, & 1 slice wholemeal bread

Dinner: 1 orange, vegetable salad & 2 boiled eggs

Sunday, 11 April 2021

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