What if there was a way to fully transform your body in a very short time?
This article does not offer you some kind of miraculous potion or wraps, but a simple and effective exercise that will make your dreams come true!
Remember- we are not saying it’s going to be easy- we are saying that it’s definitely going to take only 4 minutes of your time a day!
In only 28 days, you will reduce body fat, and dramatically boost your strength and endurance. The difference after this period will be huge!
We are presenting the Plank Challenge, which involves planking for 20-45 seconds daily during the first week, all the way up to 3-4 minutes by the end of the challenge.
The effects of this exercise are due to the fact that it is a full body workout, and the engaged muscles are located in various body parts. However, make sure you do it correctly!
This is the plan:
Hold the plank for 20 seconds during the first two days, and increase up to 30 seconds on the 3rd and 4th days. Then, aim for 40 seconds on the 5th day.
Rest on the 6th day, and then continue planking for 5 seconds on the 7th and 8th day.
Hold the position for a minute in the next two days.
On day 12, you should plank for full 90 seconds, and the next day, make a break.
Continue planking for a minute and a half on the 14th and 15th day. In the next two days, you should try to hold the plank position for 2 minutes.
Plank for 150seconds on the 18th day, and then make a day break. Resume with 150 seconds planking in the next couple of days, and hold for 180 seconds on the 22nd and 23rd day. The next day, plank for 210 seconds, again make a break for a day and hold the plank for 210 seconds on the 26th day as well.
Hold the plank for 240 seconds on day 27, and on day 28, try to endure it as long as you can!
As soon as you finish the challenge, the effects will be visible and you will be amazed! Yet, do not stop here, and enjoy the miraculous results of this short exercise!
90% of Weight Loss Is Diet: 24 Foods Will Help You Blast Belly Fat, Lose Weight, and Keep It That Way
Your diet is the crucial component of fat loss, and about 80% to 90% of the success or failure will be attributed to the foods and drinks you consume.
However, a diet is not a simple deprivation of certain foods, but a lifestyle decision, so you should choose to change the food you eat, the amount, and the frequency of your meals.
The following 25 foods are the best ones you can consume when trying to burn excess fat and lose weight:
1. Green Tea
Green tea is one of the best ways to help the fat-burning process, and it is rich in caffeine and EGCG or Epigallocatechin gallate, both of which help weight loss.
Pomegranate is rich in vitamin C, vitamin K, folate and potassium. The high fiber content helps digestion, and the dietary nitrates boost blood flow and improve exercise performance.
3. Chicken Breast
Chicken breast is one of the best protein sources, and it suppresses appetite, boosts metabolism, and helps weight loss.
4. Cruciferous Vegetables
Cruciferous vegetables such as arugula, broccoli, Bok choy, collard greens, kale, daikon radish, watercress, radish, turnip, and mustard greens are excellent for weight loss, as they are low in fat and calories, but high in vitamin A, vitamin C, folic acid, carotenoids, and fiber.
Cinnamon is a potent antioxidant-rich food which powerful anti-inflammatory properties, that positively affects weight, lowers fasting blood glucose levels, and LDL cholesterol, and boosts lean muscle mass.
Eggs are an excellent protein and omega-3 fatty acids source, and even though they are high in cholesterol, they don’t affect the cholesterol levels.
Namely, it has been found that the liver actually produces more cholesterol and when we eat eggs it lowers the liver’s production of cholesterol so that evens out things. Also, they are low in calories and carbs.
Avocados are low in sugar, but rich in monounsaturated fats which energize the body and accelerate metabolism.
8. Beans and Legumes
They are rich in protein and fiber, so they create a feeling of satiety, suppress appetite, and prevent blood sugar spikes.
9. Plain Greek Yogurt
Greek yogurt is lower in sodium, sugar, and carbohydrates and higher in protein than traditional yogurt, and contains high amounts of probiotics that ensure digestive health.
10. Coconut Oil
Coconut oil is abundant in fatty acids that lower cholesterol, improve brain function, and reduce epilepsy seizures. The saturated fats are mostly medium chain triglycerides (or MCT) that are easily digested by the body and quickly converted to energy.
11. Chia Seeds
Chia seeds are extremely nutritious and rich in fiber and protein. They contain high levels of omega-3 fatty acids, calcium, phosphorus, magnesium, and will help you easily shred pounds.
Berries are high in antioxidants like vitamin C, A, and K, and dietary fiber, so they keep you full and slow down the absorption of sugar.
Salmon is high in nutrients that help weight loss, and the high amounts of omega-3 fatty acids improve mood and the function of the brain, help digestion, optimize the function of the thyroid, and fight inflammation.
Grapes are high in phytonutrients like phenols and polyphenol, which prevent obesity-causing inflammation and metabolic diseases. Moreover, polyphenols improve insulin sensitivity and prevent fructose-induced oxidative stress.
15. Leafy Greens
Greens like kale, spinach, and romaine lettuce are loaded with fiber and nutrients and low in calories and carbs, so they keep you full and lower the risk of weight gain.
16. Apple Cider Vinegar
It is low in calories and rich in acetic acid that prevents fat accumulations have also shown that acetic acid lowers postprandial glycemia and improves insulin sensitivity in the case of type-2 diabetes.
17. Sweet Potato
Sweet potato is abundant in antioxidants and anti-inflammatory nutrients that improve eyesight, heart and digestive system and has a lower Glycemic Index. It is also high in dietary fiber that regulates blood sugar and helps digestion.
A hot bowl of soup is a delicious, nutritious and filling alternative to other types of cooked food.
Nuts are loaded with healthy fats (omega-3 fatty acids), protein and fiber, so they are ideal when you are trying to lose weight. Yet, the ones with the least calories include almonds, cashews, and pistachios, and almonds are particularly beneficial.
20. Lean Beef
Beef is a rich protein source, so it drastically lowers cravings and provides high amounts of vitamin B12, iron, zinc, vitamin B6, niacin and phosphorus.
21. Red Pepper
Red peppers burn belly fat, suppress appetite, and lead to weight loss, due to the presence of capsaicin, that creates the burning sensation in the mouth and triggers thermogenesis.
22. Pear and Apple
Pears and apples are high in fiber, and low in calories, so they will keep you full longer and help you lose weight.
It is one of the most potent fat-burning foods, and it suppresses appetite, lowers insulin levels in the blood, and prevents the storage of fat.
24. Whole Grains
The moderate consumption of whole grains like quinoa, buckwheat, brown rice, barley, whole oats, wild rice, sorghum, and whole grain cord lowers the risk of heart disease and provides high amounts of nutrients.
However, always have in mind that your diet should be balanced, rich in nutrient-dense foods, the sizes of your meals should be moderate, and the amount of foods you consume should match your activity level during the day.
As the weight loss industry is rich in myths, the following evidence-based tips will be of great help as well:
If you’re trying to lose weight, you know all too well the challenges that come with trying to find great tasting food that ties into your weight loss goals. Not surprisingly, the foods that taste the best are usually the ones that are bad for you, often loaded with calories, salt, sugar, or fat, and, in many cases, all four.
That said, there is one food that is low in calories, tastes great, and is an excellent source of protein; quinoa. If you’re not already familiar with quinoa, it is a gluten-free seed that resembles rice and contains nine essential amino acids.
Unlike rice, however, quinoa has a grainy texture that many have described as similar to that of oatmeal. If you have never tried quinoa before, this article is for you, as we will be detailing a few not only healthy, but delicious quinoa recipes that will make your mouth water. If you are a vegetarian, you needn’t fret, as we have you covered too.
HERE ARE 10 DELICIOUS QUINOA RECIPES:
QUINOA BREAKFAST CEREAL
Regardless of your weight loss goals, it’s always a good idea to start the day with a healthy breakfast. Although quinoa is probably not the first thing to come to mind, it can make for a great-tasting, healthy breakfast. For example, it can be used to make a hearty breakfast cereal packed with protein and complex carbohydrates that will get you through the morning. To get you started, here is a list of the ingredients that you will need:
For those who lead busy lives, a sit-down breakfast is not always ideal; if this is the case for you, you’ll enjoy a quinoa-based breakfast smoothie. As a side note, it also makes for a great mid-day snack. That said, let’s take a look at what the ingredient list entails:
ALMOND JOY MID-DAY SNACK BARS
Going overboard when it comes to snacking is a great way to derail your weight loss goals. With only 94 calories, a quinoa-based, gluten-free, whole-grain carbohydrate is a great way to satisfy your hunger without ruining your long-term goals. That said, it is important to note that these snack bars do require a fair bit of prep and cook time for quinoa recipes like this one, but they are well worth it. Plus, they can be refrigerated, allowing you to enjoy them throughout the week. Here is what you’ll need in the way of ingredients:
If you’re really into fitness, quinoa-based gluten-free, whole-grain carbohydrate snack bars can be a great way to fuel your body for those strenuous workouts. Similar to the almond joy bars, these protein bars will require a fair bit of prep and cook time, but they too can be stored in the refrigerator for when you need a great pick-me-up or a snack to take with you on the way to the gym. Here is what you will need to get started:
Although hamburgers are usually the antithesis of healthy eating, quinoa-based gluten-free, whole-grain carbohydrate burgers with only 268 calories are a different story. Not surprisingly, the quinoa recipes for hamburgers involve a great deal of prep and cook time, but they’re chock full of flavor and worth the time spent making them. Here is what you’ll need to get started:
If you’re a vegetarian with a taste for something that looks like meat, vegetarian meatballs are a great choice, and, best of all, they’re only 291 calories.
If you’re a vegetarian, you will love these meatless Portobello mushrooms. In fact, even if you’re not a vegetarian, you’ll still love them.
If you a fan of black beans and rice, you are sure to love this quinoa-based gluten-free dish with black beans.
If you’re pressed for time and need a quick low-calorie snack before starting your day, you really can’t go wrong with the 364 calorie veggie wrap.
This is the easy part; you just have to add the ingredients inside of your brown rice tortilla, roll it up, and enjoy a delicious treat.
If you’re a fan of uncomplicated quinoa recipes, you’ll love this 184 calorie snack, and, best of all, the ingredient list is short and includes:
People are always looking for quick and easy ways to lose weight. Unfortunately, the popular fad diets and “fast” weight loss methods don’t typically work as planned. Many times, the fast way isn’t the right way, and most people just end up gaining the weight back.
The fact is that weight loss, while it is a unique and individual experience for all, generally takes time. It requires permanent lifestyle changes that are focused on improving overall health. That’s why a lot of quick fixes don’t work; if they’re not continual habits, the weight will find its way back.
But this doesn’t mean that it’s impossible to lose weight at a fast rate in a healthy way. All this means is that to maintain those results, you have to keep performing those new habits. In order for this to work, your fast weight loss methods have to be sustainable and medically healthy.
Still, this is easier said than done. With so many options and so much information out there, it’s hard to know where to start and how to get the best results. To help you out, here is how science explains some proven ways to lose weight fast.
SCIENCE EXPLAINS 3 PROVEN WAYS TO LOSE WEIGHT FAST
Planning is crucial in ensuring healthy and effective weight loss. Many people make the mistake of believing weight loss is an easy, non-complex subject. Surely it’s just about calories, right? You just have to burn more calories than you consume, right?
Sadly, this is not how it works. Each human body is unique and has its own way of handling food processing, calorie burning, and other efforts. In addition, some bad habits that spawn from a lack of planning can completely halt progress. Here are some areas to look out for.
A) METABOLIC RATE
Metabolic rate is fairly important. It determines how adept your body is at converting food into calories and then into energy for the body to burn them off. Blindly cutting down on calories and winding up with a severe deficit is very bad for the body.
This act slows metabolism and puts you in starvation mode, which prompts your body to pile on and store fat. On top of that, doing so will also mean you don’t get the necessary amount of nutrients to begin with, which will really slow your metabolism down as your body scrambles to make up for what it lacks.
B) CALORIE INTAKE
The amount of calories you need to eat to achieve your goals is often an exact science. It’s just about figuring out what your needs are so you can find the right figure. This is based on things like your weight, activity levels, and any health conditions you have that may prove to be a hindrance.
We’ve touched on this briefly when discussing metabolic rates, but eating too little calories is bad for you and can actually cause more weight gain. You should never consume less than 1,200 calories in any one day, no matter how much weight you want to lose.
At the same time, not planning and tracking your calories at all and going over your limit means you’ll never lose any weight. It’s about finding the right balance!
C) EAT MINDFULLY
When you don’t plan your meals, you don’t have a set time to sit down and focus on nothing but eating. It also means a more rushed effort to find easy-to-make foods (which often aren’t very healthy).
If you tend to eat while in a hurry, you’re likely to wind up not being aware of what you eat. You’ll grab chips to sit in front of the TV. You’ll eat well past feeling full if you’re on your computer the whole time. Or you’ll pick up a burger so you can eat it while rushing downtown.
Your best bet is to sit at a table while eating and focus on the food at hand. Try not to do anything at the same time that could distract you and cause you to overeat. Chew slowly so you have time to register when you get full. Planning meals in advance will also allow you to handpick foods made with healthy nutrients – obviously more positive for you all around.
Diet is the most important part of losing weight. Skip the fad diets, restrictive meal plans, and expensive (and dangerous) meal replacement smoothies. Instead, opt for sustainable diet changes that you’ll be happy keeping up for the rest of your life. Here are some places to start.
A) REDUCE PORTIONS
Cutting your portions in half will provide you with lots of leeway. It can be tough, but eat more slowly and you’ll feel full a lot faster. You can also drink a glass of water before and after your meal to enhance fullness.
B) BE SMART ABOUT CARBS
You need to eat carbs to get energy, fiber, and satiety. But you need to pick and choose them correctly. Opt for carb options with low glycemic index figures. Whole grains are much better than refined ones, for example, in terms of nutritional value.
C) GO FOR LEAN PROTEIN
Proteins boost your body’s calorie burning capabilities, as your body expends more energy burning them as opposed to fat or carbs. Lean proteins are a great option compared to red, fatty meats as they have fewer calories. Options include:
Fiber keeps your digestive system healthy, allowing your body to expel waste material efficiently so you don’t build up fat. You can get lots of fiber from most plant-based foods! Adding more fiber to your diet is definitely one of the proven ways to lose weight fast.
E) LEARN TO APPRECIATE FAT
People and companies have made everyone feel guilty for eating any kind of fat for years. While trans fat is definitely bad for you, lots of healthy polyunsaturated or monounsaturated fats exist – and they’re immeasurably good for you.
F) STOP DRINKING CARBONATED DRINKS
The act of drinking doesn’t stimulate your body’s digestive system, so you can’t break down the components in these already unhealthy foods. They’re packed with sugar, dehydrate you, and don’t make you feel full. Some research even suggests that zero-calorie, no-sugar sodas still may boost hunger drive due to artificial sweeteners.
G) DRINK LESS ALCOHOL
Just one gram of many alcoholic beverages provides a shocking 7 calories, which is more than most types of proteins and carbohydrates. Plus, it means you’re more likely to binge on junk food later. It also lowers sleep quality, which in turn reduces energy the next day and makes you hungrier.
H) EAT FERMENTED FOODS
These foods may have acquired tastes, but they’re packed with probiotics which help your digestive system. They’re great for boosting positive bacteria growth, and many are known for combating obesity in many forms, especially in women. Here are some examples of fermented foods.
Veggie carbs are healthy ones, but if you’re eating carb-filled vegetables and standard carbs too, you’re going to wind up suffering from the excess. Here are some great, delicious vegetable options that are low in carbs:
Much of a successful weight loss plan involves long-term lifestyle changes. They’re definitely some of the most difficult parts of these efforts to commit to, but they provide amazing benefits. Here are some ways you can alter your lifestyle in order to lose weight fast.
A) EXERCISE MODERATELY
Exercising can help the body burn off excess calories. This keeps the body fit and healthy, boosting overall energy levels and positive thinking. It’s worth noting, though, that in terms of a “fast” weight loss option, it may not be as effective; many people actually put on an extra pound or two when they first start working out.
Do note that exercise can also lure you into a false sense of security, causing you to eat more when you’re tired and basking in the post-workout glow. Make sure you’re balancing your calories well when you start exercising!
B) LIFT WEIGHTS
Weight-lifting at the gym is a great way to burn off calories, speed up your metabolism, and enjoy a positive weight loss experience more quickly. Do note, of course, that muscle mass is heavier than fat. If you do this, pay less attention to the scale and more to how you look and feel!
C) SLEEP BETTER
Studies have found a lot of links between obesity and a lack of sufficient sleep. There are a lot of possible reasons for this, but it’s likely due to the metabolism slowing down so you can conserve energy and function without the restorative sleep you need.
A lack of sleep also increases the production of the stress hormone cortisol, which triggers the storage of fat in the body and makes it hard to lose weight fast. It also stops hormones that suppress the appetite from functioning properly. As a rule, you should try and get between 7 and 9 hours of sleep every night in order to be well-rested.
D) LEARN TO MANAGE STRESS
Stress causes excessive cortisol production, which causes your body to store fat in order to keep you full. This hormone also tells your body that you need more glucose, making you crave carbs and sugars, so you’re likely to eat unhealthy foods.
There are plenty of ways to manage stress, including through meditation, journaling, social activity, taking time for self-care, and even speaking to a therapist. Life is definitely stressful, but when that starts becoming a hindrance to a healthy life, something has to be done about it.
FINAL THOUGHTS ON SOME PROVEN WAYS TO LOSE WEIGHT, ACCORDING TO SCIENCE
The road to long-term, healthy weight loss is paved with bumps and sharp turns. But if you arm yourself with the right knowledge, you’ll get into gear quickly and with clear results from the get-go.
Of course, not all weight loss methods work for everyone. It takes patience and time to find a combination that works for you. But by using these 3 proven ways to lose weight fast, you’ll be on your way much more quickly.
Remember, you should always speak to a doctor before opting to begin a new diet, lifestyle change, or health-related regimen! While these methods are sure to have positive effects on all people, their overall effectiveness, and the specifics, will vary from person to person. Don’t be afraid to experiment!
If you are not a fan of doing cardio or engaging the body in highly physical exercises, there is an easier way to lose weight. Cardio represents a high intensity exercise which leads to an efficient weight loss. However, cardio aside, the same weight loss effects can be acquired by doing a series of non-cardio exercises.
Whether you want to burn calories, lose excess fats or just keep your body strong, doing hardcore cardio is not the only route to take. That said, you can engage into less intense and equally effective exercises you can do anywhere and anytime.
Before choosing the perfect workout regimen for you, there are several key points to be considerate of. Aside from intensity, time also plays a key role in losing weight and keeping the body healthy. Therefore, with the right exercise, you might need as little as 10 minutes per day to get the same effects of a 30-minute run.
What are the Best Exercises for Effective Weight Loss?
Squats are able to eliminate excess weight, but with that, they also keep your posture and core strong. Squats come in many variations, so you can increase the intensity as you make progress.
Lunges affects the buttocks, hamstrings and legs, and contributes to an overall muscle building and weight loss. Lunges are popular exercise in many training programs, and help the lower body stay strong, while allowing the metabolism to burn fats faster than before.
Acknowledged by studies, push-ups are a great exercise which requires minimal effort but delivers great results. Again, push-ups are very diverse so you can mix it up and create a workout routine that benefits your body the most. From sculpted shoulders, stronger core and straight back, push-ups do so much more than eliminate fat deposits in the body.
Strong and fit body never looked as good as it does with doing pull-ups. Although a more challenging exercise to engage into, pull-ups will make your time and effort worth it! Focusing on the back and spine, pull-ups will keep you in shape and still regulate fat storage in the body.
Multi-purposeful and engaging, planks are the ultimate all-in-one exercise to do. Available in many variations, planks keep the core strong, the fat levels controlled and the abs in great shape. With planks, it is important to start small and work your way up so you avoid any injuries.
Great for the weight, spider crawls also help shape the obliques and keep the body vital and moving.
If you are keen on fine defined abs, get=tip exercises can get you there easily. Especially amazing to the core, this variation of burpee keeps your body lean, muscular and strong.
A bit more demanding than other exercises, burpees are a great way to engage the whole body in one single exercise. Burpees can be modified based on your needs and progress, but the important thing here is to be consistent and do them regularly. This way, you will never need cardio workout programs again and will still eliminate excess pounds from the body.
The skater is popular exercise that encourages the heart health and keeps the metabolism in check. Depending on your needs, the skater can be modified and adjusted to get you the desired results.
Old school exercises never go out of style, especially if they affect the body in beyond favorable ways. Jumping the rope is a great exercise to awake the whole body and activate smaller and lazy muscles. Also, jumping rope is a great replacement for running or doing extensive cardio, as it tones the limbs and body but still doesn’t get you out of breath.
Each of these exercises will only take up 10 minutes of your time but will provide outstanding results on your physical and emotional health. Combining the 10 listed exercises into a daily workout regime can be more than enough to keep your weight optimal and benefit in terms of your overall health, too.
Consuming protein daily can contribute to a greater weight loss. One study in the area analyzed the effects of protein-based nutrition in 1,824 subjects. The study ultimately concluded that females who consumed more protein showed less symptoms of weight gain, compared to females who consumed no protein.
Protein is one of the most significant compounds our bodies need. In terms of weight loss, protein is amazing in suppressing unhealthy cravings and enhancing the metabolism performance. Along with hydration and exercising regularly, a regular protein consumption can result in a favorable weight loss in both men and women.
To learn which foods are high in protein and can, therefore, help you drop a few pounds, read the list below.
25 Protein-Rich Foods to Help You Lose Weight.
Avocado. Aside from being delicious, avocados are highly nutritious, and packed in soluble protein the body needs. Also low in sugars, avocados are great for maintaining healthy body weight.
Apricots. Whether fresh or dried, apricots contain 3.5 grams of protein per one serving. On top of it all, apricots are rich in fiber, which also helps eliminate excess body fats.
Legumes. Beans and similar legumes like black and kidney beans, and lentils are superb source of protein and fiber. As a result, legumes are able to suppress unhealthy appetite and therefore, regulate the weight.
Boiled Potatoes. Carbohydrates aside, boiled potatoes are amazing for eliminating excess body fats. One small boiled potato contains enough protein to control the appetite and speed up the weight loss process.
Broccoli. Broccoli is a great vegetable, which is both low in calories but high in protein. Add a great fiber content on top of it all and you have a stellar weight loss agent at your plate.
Cruciferous Vegetables. Cabbage, broccoli, Brussels sprouts, and cauliflower all have high levels of protein and fiber, which keep the body energized and the weight in check.
Chili Pepper. Although offering only one gram of protein per serving, chili peppers are a study-approved weight loss agent. In one related study, researchers noted that capsaicin, a compound found in chili peppers, is able to reduce the overall fat levels in the body, especially in the abdomen.
Chia Seeds. Chia seeds provide you with 16.5 grams of protein per 100-gram portion. Also packed with omega-3 and omega-6 fatty acids and fiber, chia seeds are great for reducing hunger and encouraging weight loss.
Coconut. Its favorable fatty content, great level of protein and around 36 grams of dietary fiber in a medium-sized coconut make this fruit an excellent fat burner.
Cranberries. Great as antioxidants and rich in ursolic acid, studies note that cranberries can contribute to losing weight in a healthy way.
Cottage Cheese. Although still up for debate, many researchers explain that calcium-rich foods like cottage cheese can speed up the weight loss process. That said, one cup of low-fat cottage cheese offers around 25 grams of protein.
Cucumber. Low in calories and rich in fiber, water and protein, cucumbers are exceptional for keeping the weight controlled.
Eggs. Eggs are high in protein, providing six grams in one large egg. With that, studies affirm that eggs are more than able of regulating the weight and keep the body healthy at the same time.
Fatty Fish. Fish like salmon or mackerel are great for losing weight, as they offer a solid omega-3s and protein contents.
Fruit. Many fruits can help maintain the ideal weight, losing excess body fats easily. Fruits like guava, dates, and prunes provide 2-3 grams of protein per serving, making weight loss effective and healthy.
Grapefruit. A 2004 California study explained that individuals who like to lose weight, should consume more grapefruit. Offering three grams of protein in one cup, grapefruit will keep you full, energized and lean.
Grape Nuts. Although cereal, grape nuts are packed with whole grains, fiber, minerals, and around 3.5 grams of protein per cup.
Leafy Green Vegetables. From kale to spinach and collards, dark leafy greens will keep your body full for longer periods of time. Low in calories but rich in minerals, vitamins and antioxidants, leafy greens make a ‘must’ addition to your meal.
Lean Beef. Red meat is a great source of protein and other healthy nutrients, which keep the body in shape and prevent risks of serious health conditions.
Mushrooms. Mushrooms are able to control the weight by managing the hormonal levels in the body. One cup of mushrooms offers three grams of protein, enough to help control the body weight and excess fats.
Nuts. Like everything else, nuts should be consumed in moderation, which then helps keep the body weight in check. Aside from protein, nuts are also a source of fiber and healthy fats.
Oatmeal. Incredible for regulating the weight, oatmeal is also great for balancing the blood sugar levels. A single cup of oatmeal has 6 grams of protein and plenty of soluble fiber which allows a more effective elimination of fats.
Quinoa. As a whole grain, quinoa offers staggering 14 grams of protein per serving, together with important amino acids.
Seaweed. Seaweed doesn’t only provide you with high levels of protein, but also iodine, which helps activate the metabolism.
Yoghurt. Low-fat yoghurt and especially Greek yogurt has 17 grams of protein per cup! With that, yogurt also gives out lots of probiotics, which keep the gut healthy and the weight balanced.
Apple cider vinegar has been a staple used for millennia, and this miraculous tonic offers a plethora of medicinal properties.
One of its countless health benefits is weight loss, and a tablespoon of this bitter elixir has about three calories and zero carbohydrates.
Apple cider vinegar contains acetic acid, which is a short-chain fatty acid, which converts into acetate as soon as it is ingested. It lowers blood sugar and insulin levels, reduces appetite, boosts metabolism, and reduces overall fat storage.
The consumption of a few tablespoons of apple cider vinegar daily suppresses appetite and keeps you full, which eventually leads to weight loss. Additionally, it lowers blood sugar by slowing the digestive process.
Mice that were fed with a high-fat diet supplemented with acetic acid experienced a dramatic increase in the genes responsible for fat burning, which led to a reduced accumulation of body fat.
Moreover, researchers have found that eating obese, diabetic rats with acetic acid or acetate prevented weight gain and increased the expression of genes that reduced belly fat storage and liver fat.
Studies have shown that it can be of great help in people who are trying to lose excess weight and burn fat. In a 12-week Japanese study, participants were divided into three groups, and while the first received 1 tablespoon daily, the second group received two tablespoons of apple cider vinegar, and the third group got a placebo drink.
Participants from the first group lost an average of 2.5 pounds, lowered their triglyceride levels by 26 percent, and their body by 7 percent.
The ones from the second group lost 3.5 pounds, and experienced a 26 percent drop in their triglycerides, while the placebo group gained weight and their waist measurements were increased.
Despite helping you lose excess pounds, apple cider vinegar has numerous other health benefits:
Remember that you should always dilute it in water to avoid gastric and stomach issues.
Furthermore, remember that when purchasing your apple cider vinegar, you should search raw, organic, unpasteurized one.
Pasteurization is a heating process used to kill harmful bacteria, but unfortunately, it can also destroy good bacteria as well.
Additionally, even though the refined, clear, crystal and sparkling vinegar on the shelves in the supermarkets might look much better, you should know that it has been processed, artificially flavored and pasteurized, devoid of many healthy and beneficial micro-nutrients.
Therefore, always pick the unfiltered, unprocessed, unpasteurized and unheated apple cider vinegar, that still contains a murky substance on the bottom of the bottle, known as the “mother”.
It is the result of fermentation and contains all the enzymes and live bacteria which make the apple cider vinegar so beneficial for our health.
Are you getting frustrated with your excess body fat? Do you feel that you need a proper solution to burn your body fat especially from the waist, back, and thighs?
Well, you are so lucky that you are connected with us because here we are going to introduce an amazing home remedy knows as Japanese water that directly targets to your body fat and burns it naturally without any side effects.
No matter how much recipes you have tried some of them are good and some are waste if time but this remedy is highly effective and have magical results.
Japanese water has lots of advantages to your health, it cut down the body fat, it makes you look younger than before, it improves your digestive disorders, reduces the symptoms of cold and cough, and many more that we will describe in this article.
Japanese water is nothing but Ginger water. After doing several studies in Japan, experts conducted that ginger water is quite beneficial to kill fat from the body and makes you fit and slim.
One can easily prepare Japanese water at home and you need only 2 or 3 ingredients to make it.
What you need for making Japanese water:
Take a medium size pan and add water to it and bring it to boil.
Now add ginger slices and let it boil for 5 to 10 minutes on the low flame.
Off the flame and sieve the water into a cup or a glass and add some honey and lime juice. Honey and lime both are optional if you don’t like don’t add them.
Simply drink it slowly and warm like you drink hot tea and coffee.
Repeat the process regularly once in a day and you will get the wonderful results in a few days.
Drink this before your meal and do not eat for half an hour.
Benefits of Japanese Water:
The natural concoction is really useful and carries many health benefits, just have a closer look at that:-
1. Improves Digestive Health:
Japanese water contains some special elements that help to stimulate the appetite and ungraded your digestive system. People, who feel nausea, bloating, and gas after eating or just like that must have this drink.
Regular consumption can eliminate all the digestive and gastric issues. You feel more relaxed and light after having an only half a cup of Japanese water.
2. Fights With Cold and Cough:
As you know that ginger is known for its precious components like anti-oxidants, anti-bacterial and includes healing property that fights well with cold and cough.
If you get affected by cold constantly and have chronic cough not to worry and start drinking Japanese water. Soon all the cough will destroy make sure that the water should be Hot not even warm and drink it firmly.
3. Boost your Energy:
Always use fresh ginger to make Japanese water and it would boost up your energy level within some seconds.
Whenever you drink it you feel more active with better mood and when you are active state you want to do exercise and you perform better and do well so the result would be that you can eliminate the more fat from your body.
4. Burn Stubborn Body Fat:
There are thousands of home remedies, exercises, drinks, and other ways available to burn stubborn fat like thighs, tummy, waist, etc. only a fatty person can know the pain after doing all the effort and fewer results.
Japanese water only targets the chubby fat that makes you look weird. Just follow the steps and strictly drink it regularly.
5. Promote Overall Health:
You can get a healthy body and a relaxed mind after drinking Japanese water. Several studies showed that after drinking Japanese water for a month people felt a lack of stress and they are able to reduce mood swings.
You can increase your overall health without spending anything as you can see the ingredients are very ordinary but effects are extraordinary.
6. Regulates Blood Pressure:
Japanese water is a boon for blood pressure patients. Consume it daily and you don’t need to take any pill to regulating the blood pressure.
It will also regulate the blood circulation and help to open any type of clogged veins in your body.
7. Eliminate Bad Cholesterol:
Japanese water helps to kill LDL or bad cholesterol level which can be dangerous for your health. It approaches good cholesterol and good for your cardiac health too.
8. Fights with Infections:
Ginger contains anti-bacterial and anti-fungal properties and a great natural way to kill any kind of body infections.
It provokes your immune system and makes it strong so it can fight with infections and allergies.
Your weak immunity can make you ill again and again so if you want protection use Japanese water for sure. It works as a shield around your body and stops bacteria to affect you and make you ill.
You must note down the important tip that only uses 4 grams of ginger in a cup not more than that. Sometimes ginger can cause inflammation or heart burning so use it as described.
Do not perform any experiments and do not drink it warm or cold otherwise, you won’t get any results. Drink it slowly do not just swallow it.
Many people are happy with the results of Japanese water and still, its other benefits are under study. We hope that via this drink or tea you can burn all of your body fat and of course when you look slim and fit you look younger and attractive.
Please share your experience with us so other users can have some help. If you have any question or any doubt in your mind, ask us here without any hesitation. After all, we have done a hard effort to collect this type of information for you.
Shedding excess weight can be an extremely time consuming and difficult task, especially after a long winter of packing on those extra pounds. Now that you no longer need the extra energy and insulation that the layer of fat on your stomach provides, and you want to trim up for the summer, it’s time to lose that weight.
With the simple recipe we are presenting today, you will be able to lose weight effortlessly. In just 10 days, your entire organism will be healthier, as this recipe has some added benefits; it detoxifies your entire organism, improves the metabolism, and boost the digestion process. All of this is achieved by creating an alkaline environment within your body, making it more efficient in dealing with bacteria, viruses, toxins, and fats.
The recipe includes 3 simple ingredients, and it is prepared with basically no effort. Here’s what you will need:
Get a small pot and add the water to it. Put it on a stove, on high heat, and wait for water to boil. Once the water has boiled, add the cinnamon and let it simmer for a couple minutes. Remove the mixture from heat and allow it to cool down completely. Add honey to taste, making sure you incorporate it well, or until everything becomes even-colored.
Consuming this weight loss potion and starting to lose weight is just as simple as preparing it; drink it every morning, as soon as you wake up, and on an empty stomach. You can even put it in a container and sip on it until lunch. This will only help with weight loss. You should start noticing results in a matter of days, and in just 10 days, you will be feeling much better about yourself and your appearance.
When it comes to the ingredients used in this recipe, most people are already familiar with their effects on our health.
Cinnamon is one of the most commonly used spices in cuisines around the world, and it is also highly beneficial to our health. It prevents diabetes by helping our body manage insulin levels, but it also helps our digestive system process and absorb nutrients more efficiently.
Honey is also world-famous for its health benefits. It is used to prevent flu and colds, as well as treat wounds and speed up the healing process. Honey is also responsible for speeding up our metabolism, causing it to burn fat quicker, leading to quick and healthy weight loss.
Healthy weight loss is the key phrase here, as losing weight while causing harm to your body is pointless. Due to the unique properties of the ingredients used, the weight loss process is rapid with this potion, while remaining perfectly safe. It is even healthy for you, with all the added health benefits that cinnamon and honey provide us with.
Even though it is the latest trend, a gym membership does not guarantee a shaped and strong body and weight loss, since what you actually need to achieve these goals is motivation, determination, and time.
Therefore, you do not need to hit the gym in order to work on your body, as you can exercise regularly in the commodity of your home and still get fascinating effects.
The following 10-week challenge will help you reshape the body and finally get the body of your dreams.
Before you start with it, consider the following tips:
Every Monday during these 10 weeks, you will need to perform:
–25 crunches, 35 jumping jacks, 15 lunges, 20 squats, 5 push-ups, planks for 15 seconds, wall-sits for 25 seconds, 10 sit-ups, and 10 butt-kicks.
On Tuesdays, do the same exercises, but change the number of repetitions:
-20 crunches, 10 jumping jacks, 25 lunges, 10 squats, 10 push-ups, planks for 30 seconds, wall-sits for 25 seconds, 35 sit-ups, and 20 butt-kicks.
You will need to boost the intensity:
-- 30 crunches, 50 jumping jacks, 25 lunges, 15 squats, 10 push-ups, planks for 40 seconds, wall-sits for 35 seconds, 30 sit-ups, and 25 butt-kicks.
You will start burning more and more calories:
-20 crunches, 25 jumping jacks, 15 lunges, 35 squats, 20 push-ups, planks for 30 seconds, wall-sits for 60 seconds, 50 sit-ups, and 35 butt-kicks.
You need to remain dedicated to your aim and continue with the challenge:
-30 crunches, 55 jumping jacks, 60 lunges, 25 squats, 30 push-ups, planks for 60 seconds, wall-sits for 25 seconds, 40 sit-ups, and 50 butt-kicks.
During the weekend, you should rest the body after 5 days of intensive training. Yet, you can still go walking or jogging.
If you want to boost the effects of this challenge, you can combine it with cardio training during the weekend, as follows:
The duration of the workout you need depends on your weight and the amount of weight you want to lose, but make sure you practise at least three hours a week to get satisfying effects.
Furthermore, making some beneficial dietary changes will also accelerate the process of weight loss and reshaping your body. Jon Denoris, a performance coach, recommends “nutrient timing”, which is eating the right food at the right time of day.
He says that one should consume unprocessed, whole foods as often as possible. If you are trying to lose weight, your diet should be rich in high-quality meat and fish; lots of vegetables, essential fats like avocados, nuts and coconut oil; and whole foods such as brown rice and quinoa, which have a lower GI rating. Protein like meat, fish or eggs regulates metabolism and satisfies the appetite, so it will also lead to fewer junk food cravings.
On the other hand, he suggests staying away from labeled foods, whose ingredients are difficult to pronounce. Additionally, one of the biggest mistakes one can make is to ditch the healthy eating plan before the results are visible.
You should surround yourself with people that support you and your aims, and they can even join you in your healthy dietary regime and workout routine. And remember, motivation is the most important thing, and from the moment you notice the first results, you are on a good way to get in great shape soon!