Archive for December 2020

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.

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.

When it comes to losing weight there are many factors that affect your progress. Your brain is actually one of the biggest obstacles that stop you from achieving the weight loss results you want.

And it doesn't stop there. Even household chemicals can play a major role in weight gain.

Even to diligent eaters a slice of cheesecake can be irresistible. What bugs us humans is why we sometimes give in to temptation even though we know we have our better judgments.

Researchers at the Montreal Neurological Institute and Hospital (MNIH) have found a possible explanation: The second we see delicious food, a hormone in our bodies called ghrelin starts to send irresistable signals to the brain telling us to just eat that cake, now.

This is one of many found results in research destined to find out the causes of being overweight. “We’re closer to recognizing just how complicated obesity is,” explains Arya Sharma, MD, professor of medicine at the University of Alberta.

He also added that the good news is a matter of what causes us to gain weight and hold on to it, the faster we can find a cure for obesity, or simply a solution to just dropping those extra 10 pounds.

For now, weight-loss treatments (typically calorie reduction and exercise) must be maintained forever.

Either way, here’s a good list of what should be kept in mind for weight loss:

CONSIDER RETHINKING ABOUT LOW-CALORIE FOODS

The MNIH researchers studying the gut hormone ghrelin (using magnetic resonance imaging (MRI)) found that it increases the neural response—therefore, appetite in regions of the brain appetite in regions of the brain responsible for "programming" the feeling of reward in the values of food. “In other words, when we see food we like, we are exceedingly compelled to eat it,” says Alain Dagher, a neurologist at MNIH. “Unfortunately, our brains are likely wired to value high-calorie foods, which is important if food is scarce or difficult to obtain,” he explains.

Here's a tip: Increase the appeal of low-calorie foods by thinking about them more positively. Rethinking about almonds is a sure good way to start.

TALK TO YOUR PHYSICIAN ABOUT YOUR THYROID AGAIN

According to a study in the March 2008 Archives of Internal Medicine, any decreases to the functioning of the thyroid is associated with weight gain. When this gland in the neck does not secrete enough hormones, it can result in lower metabolic rates (symptoms include fatigue and weight gain).

However, Caroline Fox, MD, an endocrinologist at the National Heart, Lung, and Blood Institute, says her research group was surprised to discover that women whose serum thyrotropin (TSH) levels were relatively high, but still within the normal range used by doctors to diagnose thyroid conditions, gained up to four pounds over three and a half years compared to women whose TSH did not increase.

“If a patient feels she has gained excess weight or has trouble losing weight despite adherence to a healthy lifestyle, she should talk to her physician,” says Fox, who adds that this research is too preliminary to consider tinkering with the current range for medical diagnosis.

AVOID BISPHENOL A AND OTHER HOUSEHOLD CHEMICALS

Research shows that exposure to endocrine-disrupting chemicals (EDCs) at an early stage in life can increase the risk of certain cancers; bisphenol A (BPA) may be one of these chemicals. Now a team at Tufts University has discovered yet another reason to avoid prenatal or perinatal exposure to BPA: It may cause weight gain later in life.

Retha Newbold of the National Institute of Environmental Health Sciences says the findings in animals may also be true for humans. “When a fetus or baby is exposed to endocrine-disrupting chemicals, the body’s set point the balance between energy in, as calories, and energy burned is irreversibly altered,” she explains.

Of course, EDC exposure is not the only risk factor for obesity—diet and exercise are major players—nor does exposure early in life guarantee weight troubles later. “But it does help explain why some people have more difficulty losing weight and keeping it off than others,” Newbold adds. For now, she recommends avoiding EDCs where possible, including phthalates (found in some cosmetics and cleaning products) and BPA. That means opting for fresh foods over canned (many of which have a lining that contains BPA), avoiding polycarbonate water bottles and not heating foods in plastic containers.

DON'T WORRY ABOUT THE PERFECT BOTTOM. THE REAL PROBLEM IS BELLY FAT

According to research published in the journal Cell Metabolism, subcutaneous fat, which is found around the hips and bottom, may actually provide some protection against type 2 diabetes. “Subcutaneous fat appears to make a substance that is secreted into the blood and improves insulin sensitivity and metabolism,” says C. Ronald Kahn, MD, a researcher from the Joslin Diabetes Center in Boston.

When it comes to belly fat, University of Western Ontario professor Kaiping Yang reported a startling discovery. The kind of fat cells found in the abdomen produce a hormone—neuropeptide Y—that acts as an appetite stimulant. (Appetite was formerly thought to originate only in the brain). Worse, the hormone stimulates further fat cell production. This research, published in The FASEB Journal, suggests that women who tend to carry weight around their middle may find it harder to lose overall body fat.

And it’s tough to spot-reduce belly fat with exercise, say certified fitness consultant Scott Tousignant. The best approach to slim down all over is combined aerobic and resistance exercise. “When resistance exercises are done properly, they should elevate your heart rate,” he says.

Losing weight can be a very difficult task to overcome especially for those who are highly motivated. In addition, as a person ages the more difficult it gets to maintain an appropriate weight.

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).

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.

Thursday, 24 December 2020

Here’s A 14-Day Lemon Water Challenge That Will Help You Lose Weight