Healthy Sugar

Smoothies are the best methods to aid in weight loss that offers a delicious, nutritious way to lose overweight or obesity. They make perfect vehicles for relatively low-calorie, yet nutrient-laden ingredients that are capable of keeping you full for a long time.These smoothies recipes are both proven to aid in weight loss and super delicious!



Watermelon Smoothie:



What could be better than a watermelon smoothie on a hot summer day? With some ice and a base made of milk, yogurt and plenty of watermelon, you’re good to go. Watermelon is so low in both calories and fat that you can’t go wrong with this one!

Ingredients:

• 6 cups of seedless watermelon, chopped.


• 1 cup of lemon sherbet, non-fat milk, or low-fat vanilla yogurt.


• 12 ice cubes.


• Put half the watermelon in the blender and blend until smooth, then add half of the ice and sherbet; blend until smooth. Repeat the process with the rest of the ingredients.

Pineapple Smoothie:



Pineapple is a fruit that contributes to weight loss with its high water content that makes you feel full and finally leads to weight loss. It curbs the appetite and allows you to eat less than normal. It speed up the digestive tract that in turn leads to metabolism boost to cut down the extra calories that forma as fat in the body and ultimately helps to lose weight.

Ingredients:

•     Skim milk – 1 cup.


•     Canned pineapple tidbits in juice – 4 oz.


•     Organic flaxseed oil (cold pressed) – 1 tablespoon.


•     Ice – handful.

Process:.

•     Consume canned pineapple and milk in the blender.


•     Then add ice and whip it for a minute.


•     Transfer this to the glass and add organic flaxseed oil into it.


•     Stir it well and then consume this to lose overweight.


•     Regular consumption of this smoothie will definitely helps you to lose weight and also to cut your belly fat.


•     It contains the nutrition value (as per serving) like 271calories, 1gm fiber, 30gms carb, 9gms proteins, 29gms sugar, 14gms fat, 1.5gms sat fat and 104mg sodium.

Mixed Berry Smoothie:



Mixed berry smoothies that aid in weight loss are among the most delicious, and make a great treat on summer days, too. It’s easy to make these all year round, though, because you can buy frozen berries. The recipe is simplicity itself, so if you have the ingredients on hand, you can make it in no time. Just remember to keep all your favorite berries in the fridge or to always have a #bag of frozen mixed berries on hand!

Ingredients:

• 1 cup of frozen berries.


• 1/2 cup of non-fat vanilla or plain yogurt or 1/2 cup of low-fat milk.


• Ice (optional).


• Blend until smooth.

Banana & Mint smoothie:



Ingredients:

• Mint leaves – 1/3 cup.


• Lemon juice- ½ lemon.


• Bananas- 2 to 3.


• Grated ginger – 1/2 tsp.


• Soaked raisins- 1 tbsp.

Method:

• Crush the mint leaves along with lemon juice in a blender.


• Add bananas and blend well.


• Add the other ingredients to it and blend.


• Pour in water if needed.  Have it chilled.

Green Smoothie:



Ingredients:

• 60 g spinach leaves.


• 1 ripe pear, unpeeled, cored and chopped.


• 15 green or red grapes.


• 185 g fat-free natural Greek yoghurt.


• 2 tbsp chopped avocado.


• 1-2 tbsp fresh lime juice.

Combine all ingredients in a blender and blitz until you reach your desired consistency.

White Smoothie:



Ingredients:

• 5 raw almonds (whole or chopped).


• 1 red apple, unpeeled, cored and chopped.


• 1 small banana, frozen and cut into chunks.


• 125 ml fat-free natural Greek yoghurt.


• 185 g skimmed milk.


• 1/2 tsp ground cinnamon.

Combine all ingredients in a blender and blitz until you reach your desired consistency.

Red Smoothie:



Ingredients:

• 125 g frozen raspberries.


• 35 g frozen blueberries.


• ½ orange, peeled.


• 1 scoop vanilla protein powder.


• 1 tbsp ground linseeds.

Combine all ingredients in a blender and blitz until you reach your desired consistency.

Spinach and coconut smoothie:



Ingredients:

• Seedless green grapes- 1 cup.


• Spinach- 1 cup.


• Coconut milk- 1/4 cup.

Method-

Add the grapes, spinach, and coconut milk in a blender and blend until smooth and frothy.

Apple Smoothie:



Apple smoothie appears in bright green color as this is prepared with green apples (most). It simply tasty, tart and refreshing smoothie which loses weight and provides many other health benefits.

Ingredients:

•     Skim or soy milk – 1/2 cup.


•     Apple pie spice – 1 teaspoon.


•     Vanilla yogurt – 6 oz.


•     Medium sized apple (peeled and chopped) – 1.


•     Cashew butter – 2 tablespoons.


•     Ice – handful.

Method:

•     Combine all these ingredients in a blender.


•     Blend it till it appears smooth mixture and then transfer this into a tall glass.


•     Now have this with a spoon and take this regularly to get  relief from the weight gain.


•     It has the nutritional value (per serving) like 482 calories, 5 gms fiber, 19 gms proteins, 71 gms carb, 16.5 gms fat, 3.5 gms sat fat, 57 gms sugar and 300 mg sodium.

Pumpkin Pie Smoothie:



Ingredients:

• 1 cup unsweetened vanilla almond milk.


• 1 scoop whey vanilla protein powder.


• 1/4 cup water.


• 1/4 cup canned pumpkin.


• 1 teaspoon flaxseed.


• 1 packet Stevia or 1 teaspoon honey.


• 1/4 teaspoon cinnamon.


• 1/4 teaspoon vanilla extract.


• 7 to 8 ice cubes.

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Naturally, we all love eating, and therein lies the difficulty of losing weight. If you want to achieve that, you need to be ready to make some necessary changes in you lifestyle. For instance, you need to sleep more, eat healthy and exercise every day. Nevertheless, you are in luck today, we will show you how you can speed up the weight loss process so that you lose weight faster and more effectively. All you have to do is drink the following fat cutter drink every day and you are good to go!

Of course, there are a lot of methods which you can use to lose some weight, however, some of those will not work. This drink we are about to show you will help you melt the unwanted fat, and improve the health as well. You will lose much more weight as well, and this is due to the fact that you are going to increase the metabolism. A lot of people around the world have already tried this recipe and they swear by it. 

Fat Cutter Drink Recipe and Benefits

What you will need for this recipe are 4 ingredients, and those are: honey, aloe vera, ginger and lemon.

The aloe vera is also called ‘The Plant of Immortality’ and it contains a lot of medicinal properties. The plant is also great for losing weight. It is also very rich in nutrients and it contains more than 75 vitamins and minerals which are active. Plus, it contains fatty acids and amino acids. The aloe vera has a lot of antioxidants and they will aid in increasing the metabolic rate which helps you lose weight. You will be able to remove almost all the unwanted toxins in the body and boost the digestion process too.

The lemon on the other hands, is full of vitamin C, which is a powerful antioxidant. What is more, it has a lot of healthy nutrients like magnesium, calcium, vitamin A, potassium, iron, vitamin B complex and protein, carbohydrates and pectin fibers. Furthermore, the lemon contains citric acid that and it has antibacterial, anti-viral and immune-simulating properties that are great for the organism’s function.

The ginger is also very healthy, especially its root. It is rich in vitamin C, magnesium and other minerals. It is perfect for the health. The ginger can help a lot with cardiovascular properties, it can improve the immunity and digestion, relieve pain and asthma.

Honey is a natural sweetener and can be used to burn fats. Also, it is a great source of energy, it instantly boosts the whole body.

The Ingredients:

• 1 glass of water


• 1 tablespoon of lemon juice


• 2-3 tablespoons of aloe vera juice


• 1 tablespoon of honey


• 1 teaspoon of ginger powder

The Preparation:

Start with putting 2-3 tablespoons of aloe vera in one glass of filtered water. When you do, add the juice from 1/2 lemon with 1 teaspoon of ginger powder. Then, add some honey in the end and stir. That is it.

You need to consume this drink on an empty stomach in the morning. This way it will burn the fats and you will notice some results immediately after several uses. You will be amazed!

With the holiday season behind us, one thing is surely unavoidable–weight gain! Well, we have the perfect solution if you want to eliminate the excess pounds — an incredible 3-ingredient smoothie that aids weight loss. The best part is that you will notice significant results in a very short time.

This natural meal will alkalize your body, eliminate the toxins from your body, lower cholesterol levels and prevent strokes and heart attacks.

It is made of apples, oats and lemon. Apple, the main ingredient in this smoothie, is abundant in nutrients and will effectively regulate your body weight.

Green apples particularly are significantly effective for eliminating the extra pounds. Due to their rich nutritional composition, they can support your health in various ways.

They are packed with dietary fiber in the form of pectin, which can reduce appetite and regulate peristalsis or intestinal motility. Green apples are also an excellent source of B vitamins, which metabolize nutrients and prevent the conversion of carbohydrates to fat.

We should also mention that green apples are low in calories and low in fluid retention. They can prevent sudden releases of the hormone insulin by slowing the sugar absorption in the intestine. This is directly associated with the gain of body fat.



How to prepare this smoothie:

Needed Ingredients:

• 2 Organic green apples


• 0.2 lbs / 125 gr of oats


• 1 Organic lemon


• 1/2 liters of mineral water

Directions:        

You should cut the apples into small pieces. Add them in a blender along with the water and mix well. Then, add the oats and blend until you get a homogenous mixture. Squeeze the lemon juice into it and stir well. You should consume this smoothie once a day for 1 week.

Most people think that they must do intense workouts in order to successfully lose weight. Luckily, this is not the case! All you need to do is make sure your mind is on the right track and be persistent in your exercising.

THE IMPORTANCE OF A NUTRITIOUS DIET

In most cases, people pay more attention to the workout neglecting the fact that exercise is merely a part of the equation for losing weight. In reality 80% of weight loss is stimulated by a healthy diet and only 20% come from performing physical activities.

This is a reason why you should start thinking about making healthy changes to your eating habits. Always keep in mind that your body needs the proper nutrient balance. Carbohydrates, proteins and fats are the providers of 100% of our energy. The difference between these nutrients is based on how fast they transform into energy. Carbohydrates transform the fastest and fats the slowest of all.

There are a numerous options for you if you decide to stick to a certain eating in order to boost your health and lose weight at the same time, such as ketogenic, vegetarian, vegan, Atkins, gluten-free and more other diets. .

CONSISTENCY IS THE KEY TO SUCCESS

Consistency is the most important thing if you want to achieve sustainable weight loss, to maintain or develop your muscles and general health. And maybe the most important thing is to remember that you should commit for life to some form of exercise! In addition we will present you an exercise plan we think works best and is least time-consuming.

PERKS OF WALKING

First of all here are some facts on the general perks of walking:

• Maintains the perfect body weight;


• Prevents variety of conditions, such as heart disease, increased blood pressure and type 2 diabetes;


• Strengthens your bones and muscles;


• Enhances your mood;


• Calibrates your balance and orientation.

A 21-DAY WALKING PLAN FOR FAT LOSS

WEEK 1

OPTIONAL: YOU CAN DIVIDE THE MINUTES IN TWO SESSIONS- IN THE MORNING AND EVENING.

Day 1 – Start with 10 minutes. Maintain a slow and consistent tempo.

Day 2 – Increase the walking time to 12 minutes. Maintain a slow and consistent tempo.

Day 3 – Increase the walking time to 15 minutes. Maintain a slow and consistent tempo.

Day 4 – Walk for 18 minutes. It will be simpler to divide the minutes and walk 9 minutes in the morning and 9 minutes in the evening.

Day 5 – Walk for 20 minutes. Maintain a slow and consistent tempo. Divide the time and walk 10 minutes in the morning and 10 in the evening.

Day 6 – Walk for 22 minutes. Maintain a slow and consistent tempo. Divide the time and walk 11 minutes in the morning and 11 in the evening.

Day 7 – Walk for 25 minutes. Maintain a slow and consistent tempo. Divide the time and walk 13 minutes in the morning and 12 in the evening.

WEEK 2 – THE SECOND WEEK YOU SHOULD INCREASE THE PACE FROM SLOW TO MODERATE

Day 8 – Walk for 14 minutes. The first 2 minutes slow, then the next 10 minutes fast, and 2 minutes slow to cool down.

Day 9 – Walk for 16 minutes with a moderate tempo.

Day 10 – Walk for 18 minutes. The first 3 minutes slow, then 12 minutes fast, and again 3 minutes slow.

Day 11 – Walk for 20 minutes with a moderate tempo.

Day 12 – Walk for 22 minutes. Start with 4 minutes slow walking, then 14 minutes walk fast, and finish with 4 minutes slow.

Day 13 – Walk for 24 minutes with a moderate tempo.

Day 14 – Walk for 26 minutes. Walk 5 minutes slow, then 16 minutes fast, and 5 minutes slow.

WEEK 3 – INCREASE ELEVATION

Day 15 – Go up and down the stairs or just walk while increasing the elevation for 15 minutes. Cool down with 2 minutes of slow walking at the end.

Day 16 – Go 25 minutes with a moderate tempo.

Day 17 – Go up and down the stairs or just walk with increasing the elevation for 27 minutes. Add 2 minutes of fast walk.

Day 18 – Go up and down the stairs or just walk in a moderate tempo for 27 minutes.

Day 19 – Go up and down the stairs or just walk for 27 minutes and constantly increase the elevation. To finish, walk slow for 3 minutes.

Day 20 – Walk 30 minutes with a moderate tempo.

Day 21 – Walk fast for 25 minutes and finish with an 8 minute slow walk.

Apple Cider Vinegar detox drink for weight loss and flat belly – Apple cider vinegar has numerous health benefits. It is a natural remedy for health problems like high cholesterol, cold, diabetes, indigestion, etc. It also helps with weight loss!

The acetic acid found in apple cider vinegar boosts your metabolism, suppresses fat accumulation, lowers water retention and suppresses your appetite.

If you are also looking to lose some weight, any apple cider vinegar detox drink for weight loss is a great option. These detox drinks help you shed fat quickly. They also help you maintain or develop a flat belly in a short time.

Benefits Of Apple Cider Vinegar Detox Drinks

• Helps you burn more fat


• Lowers blood sugar levels and helps fight diabetes


• Helps you feel full which improves weight loss


• Lowers cholesterol and reduces your risk of heart disease


• May help reduce blood pressure


• Helps to kill cancer cells and shrink tumours


• Kills harmful bacteria and viruses


• Increases metabolism


• Reduces belly fat


• Strengthens your immune system


• Promotes pH-balance in your body


• Aids healthy digestion


• Helps to eliminate harmful toxins from the body


• Soothes your skin and helps to keep it healthy


• Treats acne

 

5 Diet Recipes For Apple Cider Vinegar Detox Drink For Weight Loss And Flat Belly

 

That bikini body you have always dreamed of can still be a reality. Just try any of these recipes for an apple cider vinegar detox drink for weight loss. You should start seeing results from as early as 1 week.

Homemade DIY Lemon Water Apple Cider Vinegar Detox Drink For Weight Loss

This apple cider vinegar recipe helps to prevent fat build up. It contains cinnamon which aids food digestion along with many positive health benefits. This recipe also requires the use of cayenne pepper that helps to improve the internal body temperature.

Ingredients

• 1 cup of water


• 1 tablespoon of fresh lemon juice


• ½ tablespoon of ground cinnamon


• 1 tablespoon of apple cider vinegar


• 1 pinch of cayenne pepper


• Honey

Directions

• Boil a cup of water and pour into a bowl.


• Add the fresh lemon and the apple cider vinegar.


• Stir in the cinnamon and add raw honey.


• Make sure you stir well.


• Pour in a cup and enjoy.


• You can add extra honey to make it sweeter.


• Take this detox early in the morning on empty stomach and before going to bed at night.

 

2. Cranberry Juice Detox Drink  For Weight Loss 

This apple cider vinegar detox drink for weight loss helps to cleanse the digestive system from harmful toxins. Cranberries contain a high amount of antioxidants and help to prevent worn-out cells. This recipe will help prevent fat absorption within the digestive system.

Ingredients

• 1 tablespoon of apple cider vinegar


• ¾ cup of water


• ½ cup of cranberry juice


• Splash of lime juice

Directions

• Add all the ingredients in a bowl of hot water.


• Stir properly.


• Pour into a glass and drink.


• Add extra lime juice for more sweetness.

3. Apple Cider Vinegar Detox Smoothie

Not all apple cider vinegar detox drink for weight loss has to be in juice form. Some come in form of smoothies. This recipe is very tasty. It promotes weight loss and also has many health benefits.

Apples contain antioxidants that help to reduce the risk of developing heart disease. This recipe improves the total health condition of your body.

Ingredients

• 1 tablespoon of apple cider vinegar


• ¼ cup of water


• 1 apple, peeled and sliced


• 2 tablespoons of avocado


• ¼ cup of ice

Directions

• Peel the apple and slice it.


• Blend all ingredients together in a blender.


• Pour into a glass cup.


• It is best enjoyed chilled.

4. Green Tea Apple Cider Vinegar Detox Drink

This recipe contains green tea and apple cider vinegar which are two powerful detox ingredients.

Green tea contains antioxidants that have a great healthy effect on the body. Combining green tea with apple cider vinegar detox drink ensures effective weight loss and flat tummy.

Ingredients

• 1 cup of green tea


• 1 tablespoon of apple cider vinegar


• Honey


• Mint

Directions

• Prepare green tea.


• Add honey to taste


• Add the apple cider vinegar.


• Enjoy!

5. Sweet Lemon & Cayenne Apple Cider Vinegar Detox Drink

This recipe for weight loss is a bit similar to the classic lemon water detox drink. But it contains lemon instead of cinnamon.

Lemons are rich in vitamin C which is good for the heart. Lemons also help to lower cholesterol.

Ingredients

• 1 tablespoon of apple cider vinegar


• 1 tablespoon of fresh lemon juice


• ⅛ tablespoon of cayenne pepper


• 1 tablespoon of honey


• Water

Directions

• Add all the ingredients in a cup.


• Stir well and enjoy!

Active Ingredients In The Apple Cider Vinegar Detox Drink And Their Benefits

Apple Cider Vinegar 

• This ingredient is full of enzymes and acetic acid. They help to reduce blood pressure to a reasonable percent. It can also help eat up the starches if you do eat grains in your diet.

Lemon

• Lemon juice helps to balance your blood sugar level. It also helps to regulate your body pH because of its alkaline nature. It also contains vitamin C which has great benefits for your body. Lemon reduces your risk of having a heart attack or stroke.

Cinnamon

• Blood sugar in the body is properly balanced through the consumption of cinnamon. It is one of the best antioxidants on the planet.

Cayenne Pepper

• This ingredient helps to lower blood pressure and help increase metabolism.

Raw Honey

• Honey is very nutritious. It has several health benefits including weight loss.

Apples

• The natural nutritious ingredients in apples help to reduce the risk of heart disease, diabetes, hypertension and cancer.

Avocados

• They contain a lot of healthy nutrients good fats that help to improve your cardiovascular health and get rid of bad cholesterol.

Green Tea

• It is one of the healthiest beverages I have ever come across. Green tea contains powerful antioxidants and nutrients that improve your overall health.

Cranberry

• What makes cranberries and apple cider vinegar a perfect match is their ability to detoxify your bowels,liver, kidneys and lymphatic system. Cranberries also help to get rid of fat from your lymphatic system and prevent the absorption in your digestive system.

 

Side Effects Of Apple Cider Vinegar

Apple cider vinegar is very acidic and can be toxic to your body. Always mix it with water before intake. Also, never drink it directly from a bottle. Whenever you take apple cider vinegar, always rinse your mouth with water immediately. Lastly, keep apple cider vinegar far away from your eyes. The acid in it can bring harm to them.

 

Conclusion

When it comes to improving your overall health, apple cider vinegar truly is a “super food”. As you now know, apple cider vinegar is great for weight loss. I recommend consuming a detox drink with apple cider vinegar 3 times daily 20 minutes before meals for 2 weeks, then consuming them 1 time a day before breakfast or lunch(#2-#5). However, ACV works best when combined with regular weight loss exercises.

Now you don’t have any excuses not to drink an apple cider vinegar detox drink for weight loss!

As always consult your doctor to know which of these recipes is best for you.

Hormones control our weight immensely. According to a research, they also influence how much fat we store as well as our appetite.

In this article, we’re going to present you 9 ways that will help you “fix” the hormones which control your weight.

1. 
   

   INSULIN

   
   

This is a hormone which the beta cells of the pancreas produce. Throughout the day, it’s secreted in small amounts. After meals, it’s secreted in greater amounts. This hormone gives our cells the possibility to store blood sugar for what we need in that moment.

Insulin is also considered to be the main fat storage hormone in the body. It prevents stored fat to break down and tells fat cells to store fat. It is very common to have cells that are insulin resistant. Then, the insulin levels as well as the blood sugar increase to a greater extent.

Insulin levels which are increased chronically is called hyperinsulinemia and it can causemetabolic syndromeand obesity.

The overeating of fast food, sugar andrefined carbohydrates increases the levels of insulin and causes insulin resistance,

YOU CAN IMPROVE THE SENSITIVITY TO INSULIN AND NORMALIZE THE LEVELS OF INSULIN IN THESE WAYS:

Avoid or minimize sugar:Sucrose and fructose in high amounts can increase the levels of insulin and promote insulin resistance.

Reduce carbohydrates: A diet low in carbs can decrease the insulin levels.

Fill up on protein: Protein increases insulin in the short-term. It will also help you lose belly fat.

Include plenty of healthy fats:Fatty fish which contain Omega-3 fats can decrease your levels of insulin.

Exercise regularly:Jogging or walking briskly can improve the sensitivity to insulin.

Get enough magnesium:People who are resistant to insulin are often low in magnesium. Insulin sensitivity can be improved with the help of magnesium supplements.

Drink green tea: Green tea can decrease the levels of insulin as well as the levels of blood sugar.

2. 
   

   LEPTIN

   
   

Leptin is a hormone produced by our fat cells. It is also called the “satiety hormone” which makes you feel full and decreases your appetite. It communicates with the hypothalamus. This is the part of our brain which regulates the intake of food and the appetite.

Leptin helps us prevent overeating by telling our brain that there’s enough fat in storage.

People who are obese usually have increased levels of leptin in their blood. According to a study, the levels of leptin in obese people were 4 times higher than in people who had normal weight.

If leptin decreases appetite, obese people with high levels of leptin should lose weight because they’ll start eating less.

Unfortunately, when people are obese, the leptin system doesn’t work well and it’s called leptin resistance.

When leptin doesn’t work well, it can’t send a signal to our brain that we have enough stored energy.

Your brain thinks that you’re very hungry, so you start eating.

Leptin levels are also decreased when you lose weight.

Two potential causes of leptin resistance are inflammation in the hypothalamusandchronically increased insulin levels.

THESE ARE SEVERAL SUGGESTIONS TO IMPROVE LEPTIN SENSITIVITY:

Avoid inflammatory foods:The include trans-fats and sugary drinks.

Eat certain foods: Eat more anti-inflammatory foods like fatty fish.

Exercise regularly:Leptin sensitivity can be improved by moderate activity.

Get enough sleep:According to some studies, insufficient sleep can increase the appetite and decrease the levels of leptin.

Supplements:Fish oil and alpha-lipoic acid are proven as good.

3. 
   

   GHRELIN

   
   

Ghrelin is also called the “hunger hormone.”

Your stomach releases ghrelin when it’s empty, so it sends a message to the hypothalamus that you need to eat.

The levels of ghrelin are usually increased before eating and decreased 1 hour after you’ve had a meal.

In people who are obese, fasting ghrelin levels are often lower than in people of normal weight.

According to studies, after obese peopleintake a meal, their ghrelin only decreases slightly. Their hypothalamus doesn’t receive a strong signal to stop eating, so it leads to overeating.

Ghrelin levels can be decreased in these ways:

Sugar: Avoid sugar-sweetened drinks and high-fructose corn syrup.

Protein:Include protein in every meal, especially during breakfast.

4. 
   

   CORTISOL

   
   

Cortisol is produced by our adrenal glands.

The other name for this hormone is the “stress hormone” since it is released when our body feels stressed.

Chronically increased levels of cortisol can cause weight gain because they will lead to overeating.

According to a study, women who had excess of weight around their middle respond to stress with a very increased cortisol.

Here are some ways to help you decrease the levels of cortisol:

Balanced diet:You should eat a diet based on real foods, but not cutting the calories to an extreme amount.

Meditate:It’s a great way to decrease the production of cortisol significantly.

Listen to music:It has been scientifically proved that the levels of cortisol don’t increased if you listen to soothing music.

Sleep more:Good sleep and rest is crucial for normalized cortisol.

5. 
   

   ESTROGEN

   
   

Estrogen is considered to be the most important female sex hormone.

The ovaries produce it as well as some other cells throughout a woman’s life. It makes some changes through the period of puberty and makes the breasts grow.

Very low and very high levels of estrogen can cause weight gain.

When the reproductive years happen, this hormone lets women store enough fat so that they could have enough energy for their pregnancy.

Obese women have more increasedlevels of estrogen than normal weight women. According to some researches, it’s because of the environment.

Here are some things you can do to help you manage the levels of estrogen:

Fiber: Eat plenty of fiber.

Cruciferous vegetables:These are very beneficial for the estrogen.

Flax seeds:Flax seeds are amazing for the levels of estrogen.

Exercise: Physical activity can contribute a lot.

6. 
   

   NEUROPEPTIDE Y (NPY)

   
   

This hormone is produced by the nervous system as well as the brain cells.

It stimulates the appetite, especially for carbohydrates. It is the highest during periods of food deprivationorfasting.

Stress can increase the levels of neuropeptide Y and it leads to abdominal fat gain and overeating.

HERE ARE SOME THINGS THAT CAN HELP YOU DECREASE NPY:

Protein: A diet low in protein can increase the release of NPY and it causes weight gain, increased food intake or hunger.

Don’t fast for too long:Fasting periods which are very long can increase the levels of NPY dramatically.

Soluble fiber: Eat plenty of soluble prebiotic fiber to feed the friendly bacteria in your gut.

7. 
   

   GLUCAGON-LIKE PEPTIDE-1 (GLP-1)

   
   

This hormone is produced in our gut when nutrients enter the lower digestive tract.

It keeps our levels of blood sugar stable and you feel satiated.

The decrease in appetite which occurs immediately after a weight loss surgery mostly happens because of an increased production of GLP-1.

Here’s how to increase GLP-1:

Eat plenty of protein: Yogurt, fish orwhey protein can improve insulin sensitivityandincrease GLP-1 levels.

Eat anti-inflammatory foods: Chronic inflammation is connected to reduced GLP-1 production.

Leafy greens:Kale and spinach are especially good.

Probiotics: During an animal study, a probiotic supplement that was used increased the levels of GLP-1 and that led to a reduction in food intake.

8. 
   

   CHOLECYSTOKININ (CCK)

   
   

This is also a satiety hormone produced by the cells in our gut.

Increased amounts of CCK can decrease the intake of food intake in both obese and lean people.

Here are some strategies that can help you increase CCK:

Protein: Eat plenty of protein with every meal.

Healthy fat:Fat can trigger the release of CCK.

Fiber:Beans and other foods which contain fiber can increase the levels of CCK.

9. 
   

   PEPTIDE YY (PYY)

   
   

Peptide YY (PYY) is also a gut hormone which controls our appetite.

The cells of the lowest portion of our gutrelease it.

It has a great role to decrease your risk of obesity and reduce the intake of food.

You can increase the PYY like this:

Lower-carb diet:A diet based on unprocessed foods can help you have stable levels of blood sugar. Increased blood sugar can impair the effects of PYY’s.

Protein:You can intake protein from plant and animal sources.

Fiber:Plenty of fiber is necessary.

10. 
    

    ANYTHING ELSE?

    
    

The hormones work mutually to enable fat storage as well as decrease our appetite.

If their work is disturbed, we’ll have problems with our weight.

Some lifestyle changes and a change in our diet can help us greatly.

Did you know that for every inch the head moves forward in posture, its weight on your neck and upper back muscles increases by 10 pounds?

For example, a human head weighing 12 pounds held forward only 3 inches from the shoulders results in 42 pounds of pressure on the neck and upper back muscles. That’s the equivalent of almost three watermelons resting on your neck and back!

When you neglect your posture, you invite chronic back pain. Rounding your low back while sitting for extended periods of time in front of a computer, standing for hours stooped over, sleeping improperly and lifting poorly can all lead to debilitating aches.

Maintaining the natural lumbar curve in your low back is essential to preventing posture-related back pain. This natural curve works as a shock absorber, helping to distribute weight along the length of your spine. Adjusting postural distortions can help stop back pain.

A basic remedy to sitting all day is to simply get up! Frequently getting up from a seated position and doing these six quick and easy realignment exercises can help you reeducate your muscles from getting stuck in a hunched over cave man position.

1. CHIN TUCK

The Chin Tuck can help reverse forward-head posture by strengthening the neck muscles.

This exercise can be done sitting or standing. Start with your shoulders rolled back and down. While looking straight ahead, place two fingers on your chin, slightly tuck your chin and move your head back. Hold for 3-5 seconds and then release. Repeat 10 times.

Tip: The more of a double chin you create, the better the results. If you’re in a parked car, try doing the Chin Tuck pressing the back of your head into the headrest for 3-5 seconds. Do 15-20 repetitions.

 

2. WALL ANGEL

Stand with your back against a flat wall with your feet about four inches from the base. Maintain a slight bend in your knees. Your glutes, spine and head should all be against the wall. Bring your arms up with elbows bent so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter “W”. Hold for 3 seconds.

Next, straighten your elbows to raise your arms up to form the letter “Y.” Make sure not to shrug your shoulders to your ears. Repeat this 10 times, starting at “W,” holding for 3 seconds and then raising your arms into a “Y.” Do 2-3 sets.

 

3. DOORWAY STRETCH

This exercise loosens those tight chest muscles!

Standing in a doorway, lift your arm so it’s parallel to the floor and bend at the elbow so your fingers point toward the ceiling. Place your hand on the doorjamb.

Slowly lean into your raised arm and push against the doorjamb for 7-10 seconds. Relax the pressure and then press your arm against the doorjamb again, this time coming into a slight lunge with your legs so your chest moves forward past the doorjamb for 7-10 seconds. Repeat this stretch two to three times on each side.

 

4. HIP FLEXOR STRETCH

Kneel onto your right knee with toes down, and place your left foot flat on the floor in front of you.

Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors.

Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor. Hold this pose for 20-30 seconds, and then switch sides.

 

 

5. THE X-MOVE

This exercise helps strengthen your upper back muscles, especially the ones between your shoulder blades (the rhomboids).

Sit on the floor with your legs extended forward. Place the middle of the resistance band around the bottom of your feet and cross one side over the other to form an “X”.

Grasp the ends of the band with your arms extended in front of you.

Pull the ends of the band toward your hips, bending your elbows so they point backward (image at left). Hold and slowly return. Do 8-12 repetitions for three sets.

 

6. THE V-MOVE

According to a 2013 study by the Scandinavian Society of Clinical Physiology and Nuclear Medicine, performing this simple resistance band exercise 2 minutes a day, five times a week, will significantly decrease your neck and shoulder pain and improve your posture.

While standing, stagger your feet so one is slightly behind the other. Grasp the handles, or the ends, of the resistance band and lift your arms upward and slightly outward away from your body about 30 degrees.

Keep a slight bend in your elbows. Stop at shoulder level; hold and return.

Make sure to keep your shoulder blades down and back straight. Repeat this exercise for 2 minutes each day, five days a week.

If you are embarrassed by your arm and back fat, and you can’t wear your favorite dresses anymore than it is a time to make a change in your lifestyle. You should try to avoid the bad habits and start a healthier life. Start some proper diet and find a workout plan which will improve your self- confidence and self-esteem.

Here you will find 5 excellent workouts which will help you lose the back and underarm fat in a fast and easy way.

1. Triceps extension with cobra

Lay prone on the ground with bent elbows and your fingertips in line with your chest. Then you should extend your elbows and push your upper body and hips off the floor. When your elbows reach full extension, bring your body back to the starting position. Repeat it ten times.

2. Side shoulder dumbbell raises

Start standing with dumbbells in your hands by your sides. Then lift the dumbbells to your side with a slight bend on the elbows till your arms are parallel to the ground. Hold the position for several seconds and then lower your arms in the starting position. Repeat it 10 times.

3. Triceps Extension

Take dumbbells in your hand and stand tall. Squeeze your body muscles and then press the weight over your head till your arms are straight. After that, try not to move your upper arms, and bend your elbows to lower the weights behind your head until your forearms are at least parallel to the floor. Make a pause for few seconds and then return to the starting position. Repeat it 15 times.

4. Push-ups

Start on your hands and knees with your hands underneath your shoulders. Then come onto the balls of your feet and the heels of your hands, and then walk the feet back until you are in the plank position. Bend your elbows, lowering your body down. Then slowly push yourself back up to the starting position. Repeat it ten times.

5. Triceps dumbbell kickback

You should place your left knee on the bench with your left hand palm down on the bench in front of you. With your right hand take a dumbbell. Then raise your arm until it is in a straight line with your body, keeping your elbow tucked into your side and bent to a 90-degree angle. Extend your arm until it is in line with your shoulder. Keep this position for several seconds and then lower your arm in the starting position. Repeat it 10 times.

After one month of regular exercises, your arms and back will be straightened and you will be proud of your body again. So don’t think twice start this workout plan immediately.

The quick weight loss can be achieved using a military diet. The only thing you have to do is to follow the military diet strictly. You must stick to the portion of meal suggested and follow the diet’s guidelines.

However, the military diet is not that firm and allows the replacement of one fruit with another and you can even use lentils instead of meat.

The use of mustard, non-stick cooking spray, lemon juice, spices, tea, calorie-free sweetener, water and black coffee is also allowed during the diet.

The rules are simple and the menu is fixed. All you have to do is just follow the menu for 3 days and you will incredibly lose the weight. Here is the detailed menu for you.

Day One:

Breakfast:

– Grapefruit – a ½ part of fruit
– Toast – 1 Slice
– Peanut Butter – 2 tbsp
– Coffee or tea (with caffeine) – 1 Cup

Lunch:

– Coffee or tea (with caffeine) – 1 Cup
– Toast – 1 Slice
– Tuna – a ½ Cup

Dinner:

– Meat – 3 ounces
– Banana – a ½ part of fruit
– Apple – 1
– Green Beans – 1 cup
– Vanilla Ice Cream – 1 Cup

Day Two:

Breakfast:

– Banana – a ½ part of fruit
– Toast – 1 Slice
– Egg – 1

Lunch:

– Cottage Cheese – 1 Cup
– Hardboiled Egg – 1
– Saltine Crackers – 5

Dinner:

– Banana – a ½ part of fruit
– Hotdogs (without the bun) – 2
– Broccoli – 1 cup
– Carrot – a ½ cup
– Vanilla Ice Cream – a ½ Cup

Day Three:

Breakfast:

– Cheddar Cheese – 1 Slice
– Apple – 1
– Saltine Cracker – 5

Lunch:

– Toast – 1 Slice
– Egg (Cooked or Hardboiled) – 1

Dinner:

– Tuna – a ½ cup
– Banana – a ½ part of fruit
– Vanilla Ice Cream – 1 Cup

Even though you are on this diet you should exercise as much as you can.

People who are less active don’t have to do very hard exercises, they can walk around or do some easy stretching. But on the other hand, the active people could do activities like swimming, jumping a rope, running and etc. which are essential for losing weight. See the doctor before you start with this diet.

Many people are surprised by this diet because all the meals on the menu are simple to prepare and cheap.

Here is the newest way of shaping up your butt, belly …the workout that  is created by fitness expert Ellen Barrett, star of Prevention’s Flat Belly Diet Workout DVDs.

A simple workout, composed of five moves and  a wall.

How to do:

– do it 4 or 5 times a week.
– repeat 10 slow, controlled reps of each move
– for  faster results, perform 2 sets of each exercise, adding at least 30 minutes of cardio.

Follow the instructions bellow:

1. Wall Bridge

– Starting position

• laying on your back with your butt against the wall, place your arms at your sides.


• plant your feet 3 to 4 feet up the wall,


• bend  your knees and raise your lower and middle back off the floor


• keep your shoulder blades on the floor


• hold this position for a deep inhale, then exhaling


• slowly return to the starting position.

– MAKE IT HARDER -cross your left ankle over your right knee so that only your right foot is on the wall.
– MAKE IT EASIER -without using the wall, just keep your feet flat on the floor as you are lifting into a bridge.

Pairing this workout with a healthy, but filling diet you have chances for the best results, which should aim to lose 5 inches of belly fat in 4 days, and all of that without feeling hungry.

2. Windshield Wipers

• Lie face up on the floor with your legs against a wall, the bottoms of your feet facing the ceiling


• slowly lower your left leg down the wall like a clock arm toward 9 o’clock,


• return to the starting position


• eepeat with right leg, sweeping toward 3 o’clock


• continue to alternate legs until you’ve completed all of the reps.

– MAKE IT HARDER

– Wrap an elastic exercise band around your left foot.

-Hold both ends at your right hip for added resistance as you sweep your left foot down the wall.

-Do all reps, then switch legs and repeat.
– MAKE IT EASIER

-Move your butt 3 to 6 inches away from the wall while performing the move.

3. Toe Reaches

– Starting position – laying on the floor, press your heels against the wall keeping your legs straight.
– Reach  your right hand toward your left foot, allow your right shoulder to lift off the floor.
– Return to the starting position and repeat with your left hand and right foot.

-Alternate legs until you complete all reps.

MAKE IT HARDER -perform it  with your feet stacked toe to the heel.
MAKE IT EASIER – Stretch toward your knees.

4. Wall Scissor

– put your butt close to the wall, knees bent, and your feet planted on the wall

-raise your hips up,

-put your elbows on the floor and your hands on your hips to support your lower body

-walk your feet up the wall so that your legs are straight.
–  lower your left leg toward your head, keeping both legs straight

-return to the starting position and repeat with your right leg

-continue to alternate until you’ve completed all reps.

MAKE IT HARDER

• As you lower your leg, pause and pulse 2 or 3 times, moving it up and down an inch or two, before returning it back to the wall.

MAKE IT EASIER

• Start with your hips 3 to 6 inches away from the wall.

5. Knee Press

– lay on your back with your butt against the wall, feet planted 3 to 4 feet up the wall and knees bent
– lift  your back and butt off the floor, cross your right ankle over your left knee.
– keep the rest of your body flexed, pulse your knee toward the wall 20 times
– repeat 20 times on your left side.

MAKE IT HARDER

– Lift and lower your hips a couple of inches with each rep, while you are pressing your knee.
MAKE IT EASIER

-You can perform the exercise with your butt on the floor.

The remedy we have for you today is ideal if you want to lose a lot of weight without dieting or exercise. The remedy is actually a beverage made of cinnamon and honey, which provides numerous other health benefits besides helping you lose fat.

The mixture will improve your digestion, detoxify your body and accelerate your metabolism as well. It will also alkalize your body and assist in the breakdown of fat. Cinnamon is a sweet spice that offers numerous health benefits – it improves the absorption of nutrients in the body and regulates the insulin production, effectively preventing diabetes. On the other hand, honey is a nectar that can boost your digestion and metabolism and assist in the fat burning process.

Here’s how to prepare the remedy:



Ingredients:

1 teaspoon of cinnamon powder
2 teaspoons of organic honey
A cup of water
Preparation and use

Pour the water in a pot and bring it to a boil, then add the cinnamon and simmer for a few minutes. Next, leave the remedy to cool down before adding the honey and mixing well. Drink a glass of it every day on an empty stomach in the morning, and the results will be noticeable soon! Continue with the treatment until you get the figure you’ve always wanted.

Love handles are the excess fat deposits on the sides of the waist. It is caused mainly due to poor eating habits, junk food intake and alcohol consumption. Women also undergo a lot of hormonal changes when preparing the body for childbirth, which is again a reason that contributes to love handles.

Exercises To Reduce Love Handles:

Here are a few exercises which can help you reduce the love handles and tone them to have the perfect curves of your dreams. Follow them rigorously to get rid of love handles.



1. Bicycle Crunch:

Bicycle crunches help reduce waistline and visibly reduce love handles in 3-4 weeks of continuous exercise.



How to lose love handles through bicycle crunch:

• Lie down flat on the back and pull the legs inwards, with knees folded and hands above the head


• Now lift the right leg and try to touch the knees to the left elbow, lift upper body simultaneously
  Get back to normal position and repeat with the other leg


• Do this 25-30 times for both the sides. Do not thread fingers behind the head. It may cause jerking on the neck.

2. Plank Crunch – Sideways:

The level of difficulty for this particular exercise is higher than others, but it is an excellent work out to get rid of the love handles.



To Perform:

• Lie sideways lifting the upper body on the left elbow and legs resting one over the other


• Now raise the hips to have the head, hips and legs in a straight line (the plank position)


• Put the right hand over the head with elbow folded


• Now lift only your right leg and bend the right elbow to touch them both


• Hold for 2 seconds and get back to plank position

Do this on both sides for 20 times in sets of 10. See the results in a matter of 4-5 weeks.

3. One Hand Toe Touch:

This exercise helps burn excess fat from the lower abdomen and waist and is the best love handle workout. Losing love handles is made easier with this exercise.



To Perform:

• Sit with your legs out in front of you at shoulder length distance


• Pull your right leg inside, resting the sole flat on left inner thigh


• Now point the left hand’s fingers at the ceiling while you lift the hand


• Bend till you touch your left toe


• Hold for 5 seconds, then repeat


• Stretching for 10 times on both sides at least twice is important for this exercise to be effective.

4. Front Bends:

Front bends twist and turn your abdominal muscles and help reduce love handles. It also is a great stretching exercise for overall body.



To Perform:

• Stand with legs apart, wider than shoulders


• Put the arms stretched out on the sides parallel to the shoulders


• Breathe in and bend the body forward touching the right hand on left toe and neck looking at the left hand


• Get back in position and repeat on the other side

This exercise needs to be done at least 10 times on each side and 3 such sets are a mandatory recommendation. Lose love handles easily.

5. Side Stretching:

Side stretching targets love handles and is also a great relief in case you are suffering from shoulder or back problems.



To Perform:

• Stand with feet parted at shoulder width


• Lift and touch right hand on the left shoulder bringing it from top back


• Now hold the right elbow with the left hand firmly and bend to the left


• Stretch and bend as far as you can, outing a little pressure on the elbow


• Hold in position and repeat for other side

Stretching tones the love handles and makes you slimmer from the sides.

6. Knee Drop:

Knee drop is technically done with exercise ball, but can be done at home with a simple ball made with a towel.



To Perform:

• Lie down on a mat with knees folded and soles flat towards the wall in front


• Hold the ball in between the knees and stretch the arms parallel to the shoulder


• Now bend the knees sideways to touch the floor keeping the ball intact in between


• Repeat on the other side

Do this at least 25 times for both the sides to see toned abdomen and how you have lost love handles in a few weeks’ time.

7. Donkey Kicks – Sideways:

Donkey kick is an excellent workout for the lower body. It tones the muscles and strengthens the limbs.



To Perform:

• Let down on all fours with the face looking at the wall at front


• Now lift the right knee and kick to the sides, such that the left thigh is parallel to the floor on the side


• Bring back to position and repeat 10 times before changing legs.

Do at least 3 sets of 10 kicks each day. Do not over stretch the muscles, it may get injured. This is the best exercise for love handles.

8. Side Squats:

Side Squats target the thighs and waistline and tone the lower body.



To Perform:

• Stand with legs parted wide and hands in front


• Now put all the weight on the left leg and bend it at the knee


• The target should be to sit on the left foot with knees folded and right leg stretched out


• Slowly get up to initial position and go down on the right side

20 squats on each leg should be done. Throughout the experiment, remember to keep your upper body straight.

9. Side Kicks:

Side Kicks reduce the love handles and is an excellent cardio exercise for warm up.



To Perform:

• Stand with legs wide apart and toes pointed to the front wall


• Maintain the straight upper body, lift the right leg on the side as high as possible


• Bring back to initial position and repeat on the other side

Do this at least 25 times on each side.

10. Losing Love Handles for Men:

Do a 30 Side Plank Hip Lifts with 15 on each side.



How to Lose Love Handles:

• Get into side plank position with your elbow on the ground and your legs and hips resting on the ground.


• Engage your ab sand keep your body on a straight-line pose.


• Now, raise the lower half of your body up off the ground into a straight plank position. Lower again and repeat.


• Do 15 on your right side, and then 15 on your left side.

Diet Plans To Reduce Love Handles:

a. Remember to eat high fibre whole grain breakfast cereal. Substitute this for granola.

b. A mustard low-fat mayonnaise on your sandwich is a great substitute for the regular mayonnaise.

c. There are no aliment fresh fruits cannot cure.

d. Quinoa is a seed grain hat is packed with high levels of protein and soluble fibre. Cook them in oatmeal and add some almond milk to it.

e. Lentils are the next best food to trim your love handle. Add them to your regular diet.

f. Chickpea and black beans make you feel more energized. Toss them into your salad. Chickpea digests slow and keep your energy level up.

g. Don’t skip chia seeds! They contain high proteins. Add them to your drinks, protein shakes and yogurts.

Exercise alone is a futile measure if not backed up with a healthy and nutritious diet. So, make sure you eat healthy and have a nutritious supply of food to complement your exercise and see yourself lose those love handles. Supplement your food with adequate lentils, peas and other beneficial seeds. Take a look at some of the exercises and diet plan to sufficiently eliminate the extra pounding flesh hanging around your waist.

Millions of people around the world drink a glass of lemon water every morning.

This beneficial routine effectively protects against various diseases and health conditions, as it is full of vitamins and other nutrients.

These boost the immune system and the essential oils and antioxidants in lemons support overall health in many ways

Lemons are a powerful natural weapon against bacterial infections as well, and they treat indigestion, alkalize the body, and improve skin appearance.

However, most people usually make a huge mistake and do not use the lemon peel, which is the healthiest part of the fruit.

Here is how to properly prepare lemon water and enjoy all its health benefits:
Cut the lemon in half, squeeze the halves in a glass, and grate their peel. Then, add them to the glass of lemon juice, and add water. Experts claim that warm lemon water will improve digestion and prevent insulin spikes which might cause diabetes.

If you start consuming lemon water every morning, you will help weight loss, treat indigestion, and boost the gastrointestinal tract.

Enjoy this beneficial drink on a daily basis, and enhance your overall health!

It’s almost hard to believe that 20-30 pounds of waste could be stuck in your colon, but it turns out that the colon is a pretty big place. At least once a year we recommend a flush of the colon such as this one for optimal health.

Pretty much all of the waste that is eliminated from all of the organs in your body, not just from your food, ends up in the colon.

If your colon doesn’t get completely cleared out or there’s a blockage it can negatively affect your health and start a cascading effect of damage within the body. In severe cases, toxic buildup can cause chronic disease.

Certain organs may be weakened by the toxic overload.

This is happening more frequently these days because our food has record high contaminants and harmful chemicals in them and just waking up in the morning and going about your day subjects your body to the same thing.

Here are the most common symptoms of colon toxicity:

• Diarrhea, stomachache, gas, bloating, indigestion, constipation


• Joint and muscle pain


• Vaginal infections, poor immunity, skin rashes, bladder problems


• Anxiety, memory loss, depression, fatigue, mood swings, brain fog

Have you ever done a colon cleanse? It’s extremely effective, and you will never ever deal with a “clogged” colon again. We have a couple of nice suggestions, and it’s up to you to decide what works best for your body.

Maple Syrup Colon Cleanse

Ingredients:

• 1 organic lemon, freshly squeezed


• 2 tablespoons organic maple syrup (grade B)


• ½ teaspoon organic cayenne pepper


• 12 ounces filtered water

Directions:

Mix well and drink 4 times a day on an empty stomach for 2 weeks.

Don’t Starve Yourself

Be sure to eat a slow-carb diet with any cleanse despite what common juicing trends suggest.

If you drink nothing but juice/colon cleanse for a week, you’ll lose weight, but it’s because you’re not eating, not because your body is “detoxing”. Water is stored in your muscles with glycogen. When you eat a low-calorie diet, you use up those glycogen stores, and lose the water weight with it

You’ll gain that water weight right back when you return to your normal diet. You’re also missing out on all those other vital nutrients like fat, fiber, and protein. In fact, some cleanses suggest that you avoid exercise when you’re on them because your caloric intake is so low—which leads to fatigue and dizziness.

Do you know most of the time you are not fat but your stomach is bloated and you can easily remove it naturally. In such cases natural fat burner drink can work faster than exercise or dieting. Today I am going share one drink that can remove all bloating from your stomach in just few days

 

To prepare this drink you will need

• half of a banana


• 1 teaspoon of beaten almonds


• half a cup of almond milk


• 1 teaspoon of grated ginger


• half of a teaspoon of cinnamon powder

Preparation:

Simply mix all of the ingredients in a blender and your drink is ready.
Eat it half of an hour after your dinner, and ensure you’re now not eating something after it.
Sit at bed and relax, and you may be aware the outcomes within the morning.

Bananas include several vitamins and minerals as well as a fiber referred to as pectin in order to improve your digestion and assist you experience full for longer.
This is why bananas are regularly part of many weight loss recipes. Ginger is some other herbal weight loss ingredient which can lessen your stomach fats very quickly. It may prevent overeating and enhance your strength tiers, whilst additionally regulating your hormones.

Almond milk consists of the equal minerals located in skimmed milk, however gives more health benefits and allow you to shed pounds, that’s why it’s used within the drink.

Do you have problems with your belly shape? Are you still dreaming about having 6 packs abs? We have a solution for you. We bet that you have heard of the plank, haven’t you? We also assume that you underestimate the effectiveness of this exercise.

Unlike crunches, which are more common in abs workouts, the plank is a static exercise. However, this fact does not make it easier. What is more, the plank involves the work of a lot more muscles. The main emphasis is still on the upper torso.

The so-called corset muscles are largely exerted when you are standing in the plank position. It might seem to be easy but, trust us, this single exercise will make you sweat harder than a hundred crunches. The thing is that your muscles are always tense during a static workout.

This way they will become stronger in a shorter period of time.

Now let’s get down to the deal. Today we want to challenge you. This challenge is going to last for 21 days so the tasks will be split into 3 weeks. Let’s nail it!

Week 1

Hold the plank for at least 30 seconds. You can increase it to 60 when it gets easy to hold the position.