5 Ways to Burn Fat Fast

Whether you want to improve your overall wellbeing or want to get thin, shedding those extra pounds may not be easy for you. Apart from diets and exercises, many other factors may have an impact on your fat and weight loss. Fortunately, you can take a few steps to boost your fat burning process.

1. Go for the Strength Training

For strength training, you need to contract your muscles in order to boost your strength and build muscle mass. Typically, strength training requires you to gain muscle mass with the passage of time.

According to many research studies, strength training offers a lot of benefits as far as burning fat is concerned. With this type of exercise, you can gain fat-free mass. This can boost your body’s ability to burn fat.

To get started, you can do body-weight exercises, lift weights or use gym equipment.

2. Eat a High-Protein Diet

If you add foods rich in protein to your diet, you can curb your appetite and shed those extra pounds. As a matter of fact, many studies have showed that eating more protein helps you prevent love handles.

Another study found that a higher amount of protein could help you maintain your muscle mass and reduce weight.

Once your protein consumption goes up, you may not feel as much hunger as you did before. As a result, you will begin to lose weight. You can opt for foods, such as dairy products, legumes, eggs, seafood, and meat, to name a few.

3. Get More Sleep

It’s better to get more sleep for weight loss. So, it’s a good idea to get to bed a bit earlier and wake up a bit later.

Many studies support the fact that weight loss can be achieved with more sleep. Another study showed that quality sleep for at least 7 hours per night could also help you shed weight.

On the other hand, lack of sleep may lead to triggered hunger hormones, obesity and increased appetite.

So, what you need to do is reduce your consumption of caffeine and stick to your sleep schedule.

4. Consume Vinegar

As far as improving health is concerned, vinegar can do a great job. Apart from its positive effects on your blood sugar levels and heart health, it can also help you trigger your weight loss processes.

In a study, researchers found that taking 1 or 2 tablespoons of vinegar on a daily basis could help you get rid of body fat over a period of 12 weeks. Moreover, this practice can reduce your appetite and boost the feelings of fullness.

The method of consumption is quite easy. You can dilute some apple cider vinegar with fresh water and consume it a couple of times each day with your routine meals.

5. Eat Healthy Fats

Although it seems weird, upping your consumption of fat can also help you keep that fat away. Fat consumption may slow down your metabolic process that can reduce your hunger and appetite.

7 Healthy Foods to Help You Burn Calories

You may be aware that certain foods can help boost your metabolism and cut down on your body fat. Yes, there are some fat burning foods that help create a thermogenic effect in your body which can play a pivotal role in helping you lose weight.

Weight management is very important as it impacts every aspect of your life… social, physical, and emotional. If you eat a healthy diet, you will considerably lower down your odds of suffering from various health issues including heart disease and diabetes. So, let’s discuss the top 7 healthy foods that help burn that extra flab off your body.

1. Apple Cider Vinegar

This is a pantry staple that helps you burn extra fat by cutting down you sugar cravings. When you consume apple cider vinegar before having your meal, it will make you feel fuller with less food. In addition, it is also a natural method of detoxing your body and balancing pH of your stomach. Since the vinegar is highly acidic, make sure you only add a tablespoon or two into a glass of water prior to drinking.

In addition to fat loss, there are additional benefits of apple cider –

  • Improves PCOS symptoms.
  • Kills harmful bacteria and viruses.
  • Reduces insulin and blood sugar.
  • Decreases cholesterol levels.
  • Lowers blood pressure.
  • Lower fasting blood sugar.
  • Improves insulin sensitivity.

2. Bone Broth

Using chicken or beef bones to make soup stock can have a lot of health benefits. These types of bone broth contain lots of amino acids so it plays an important role in cutting down the fat from your body.

Following are some of the key benefits of bone broth:

  • Protects joints – Bone broth is a natural source of collagen, a protein found in the vertebrae of animals – in their cartilage, bones, tendons, skin, and ligaments. When we get older, our joints tend to get weak so make sure you add bone broth to your diet.
  • Maintains healthy skin – With the help of collagen, elastin is formed along with various other compounds within the skin. All this really helps in maintaining texture, tone, and youthfulness of the skin. Collagen is also helpful in reducing puffiness and signs of aging.
  • Supports healthy functioning of the immune system – Bone broth offers gut-supportive benefits which supports the healthy functioning of your immune system.

3. Chia Seeds

Originally grown in Mexico, these seeds are known for its rich nutritional value and also as a fat burning food. Consuming chia seeds will boost your energy level and your endurance. Since chia seeds has high fiber content, it keeps you fuller for a longer, thereby prevents overeating.

4. Chicken Breast

If you are looking to burn calories, then chicken breast is the perfect fat-burning food. Just three ounces of chicken gives you 37% of your body’s daily recommended amount of protein. This will make your body feel energized throughout the day. The main reason chicken breast protein helps in weight loss is that it is rich in leucine. It is a well-known amino acid that keeps the muscles lean which, in turn, burns more calories.

Make sure you opt for locally grown and organic chicken that cuts out fillers and preservatives.

5. Coconut Oil

Coconut oil is known to contain key fatty acids called Medium Chain Fatty Acids. These fatty acids help to keep you full so that you eat fewer calories. These fatty acids assist your body to effectively burn around 120 calories more every single day. The best thing about coconut oil is that it helps you lose belly fat and visceral fat. These are the most rigid type of fat that also surrounds your internal organs and are the most difficult to lose.

6. Grapefruit

Not many people are aware grapefruit is one of the best fat-burning foods. The enzymes present in grapefruits help your body to break down sugar and boost your metabolism. Make sure you add a slice of grapefruit to your breakfast or squeeze some fresh grapefruit juice into your smoothie.

7. Whey Protein

You can also add whey protein to your smoothie which usually comes in a powder. Whey protein helps to cut down body fat, boosts muscle tone, and alleviate high blood sugar.

Healthy Living – The Power Of Your Mindset!

If you are someone who has become unmotivated and this is starting to impact your mindset, you are setting yourself up for further disappointment when you start on a new lifestyle plan. It can be a frustrating place to be. The issue is this: you feel as though you fail every time you try. This limiting belief means you do not put in as much effort as you should, or are not confident in your abilities. Each time you work up the courage to try again, these beliefs typically lead you down a path that does not produce results. Frustration sets in and you begin the cycle all over again, and this is less than optimal if you hope to maximize your success. So how can you fix this? What is the solution?

Change your mindset. You have to believe you can see the results you are wanting. If you can come to accept this, you can begin to look at the results you are seeking. Seems simple enough, right?

Here’s how to do it…

1. Analyze Your Previous Failures. First, you will want to look at your previous failures with your attempt to get fit and control your diet and work out what caused you to “fall off the bandwagon.” Perhaps it is something you didn’t have control over.

However, you now berate yourself because of it: this is not fair to you and is not doing you any favors. When you can see what is happening from an “outside” perspective, it can go a long way towards helping you reach the success you are looking for.

2. Talk to Others. It is also essential you talk to other people. Ask them how they arrived where they are today. Ask them if they would share some of their setbacks with you. The reason for doing this is not to probe, but rather to help you come to see everyone has set-backs from time to time. It is all a matter of perspective. Some view them as a chance to grow while others view them as a reason to not try again.

3. Look At Other Areas Of Your Life. Finally, consider other areas of your life. Have you failed in those? Moreover, are you doing okay now? As you will likely come to see, everyone fails at different areas of their life at least once or twice. However, if you pick yourself up, you will eventually see success. Now, this may be taking you a bit longer than you planned, but if you keep at it and work hard, you will get results. It is just a matter of using the right techniques along with a healthy mindset.

Keep these points in mind. Remember your mindset is very powerful for your overall results so you must do everything you can to ensure you have a healthy mindset as you set out on a new lifestyle plan.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine – include exercise to help lower both your blood sugar levels and your weight.

Weight Loss – Are Body Fat Scales Accurate?

If you have done any reading at all about health and fitness, you know one thing: body fat matters, body weight doesn’t. While the two do typically go hand in hand, there are always people who have high body weight and appear overweight but have a high level of muscle mass and are in fact, exceptionally lean.

If you are attempting to lose weight, it is best to measure whether you are losing fat or losing body weight. Body weight can be a mixture of fat and lean muscle mass tissue, which is less than ideal.

As you strive to improve your health, you only want to be losing body fat. So this now begs the question, should you invest in a body fat scale? It would seem to be the best solution. This way you can monitor which way your body fat levels are going. Before you run out and buy the first body fat scale you see, however, you do need to keep one thing in mind: not all scales are accurate.

Here is what to keep in mind.

Methods Of Measuring Body Fat Levels. There are many methods of measuring your body fat levels…

1. One approach is to pinch various areas of your body and determine how thick those areas are. The thicker the pinch, the more body fat: this is referred to as a skin caliper reading.

2. Another method is to put yourself through an electronic scanner, dual-energy x-ray absorptiometry (DXA previously referred to as DEXA), which will determine bone density, fat mass, and lean muscle mass tissue. This is the most accurate method. However, you cannot do it yourself, and it can be costly to have performed.

3. The third method is to use what is known as bio-electrical impedance, which is where an electrical current is sent through your body, and the speed of travel is determined. The current will not travel fast through fat mass, so the slower it is, the more fat you are said to have.

The bio-electrical impedance method seems ideal in theory, but the problem is your hydration levels can throw it off. If you are dehydrated, you will appear much “fatter” than if you are hydrated. This method is the one most home scales go by. While it is beneficial to be able to check your reading conveniently, it is not an accurate one. You can follow the current trend and use one of these home scales but remember you need to be at the same level of hydration at all times. Measuring your levels first thing every morning can help out with your hydration levels being similar.

Getting your body fat checked by a DXA scanner a few times a year and relying on how your clothes look and feel, could be a better approach.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

Understanding the Basics of How to Lose Weight

We come across some people who don’t gain weight even though they eat whatever they feel like. At the other extreme, there are people, who seem to gain weight no matter how little they eat. Consequently, some remain thin without efforts whereas others struggle hard to avoid gaining weight.

Essentially, our weight depends on the number of calories we consume – how many of those calories we store and how many we burn up. But each of these is influenced by a combination of genetic and environmental factors. The interplay between all these factors begins at the moment of our conception and continues throughout our life.

If we consume more energy (calories) than we expend, we will gain weight. Excess calories are stored throughout our body as fat. Our body stores the fat within specialized fat cells (adipose tissue), which are always present in the body, either by enlarging them or by creating more of them.

In order to lose weight, one would have to create a calorie deficit. A good weekly goal is to lose ½ to 2 pounds per week or approximately 1% body fat every two weeks. The number of calories one eats to accomplish this needs to be approximately 250 to 1000 calories less than one’s daily calorie burn. We can do it by increasing daily activities with more daily steps or other non-exercise activities. Standing and pacing burns at least 2-3 times more calories than sitting for the same time period. A deficit of 250 to 1000 calories can also be created by increasing workout time or intensity and by decreasing the food intake of approximately 200 to 300 calories per day.

In spite of our sincere efforts at losing weight, we at times don’t succeed due to specific reasons that stand in our way without we even realizing them.

Reasons for not losing weight –

 Lack of sleep – Lack of sleep can contribute to weight gain. The experts speculate that sleep deprivation may affect the secretion of cortisol, one of the hormones that regulate appetite. When we’re tired due to lack of sleep, we may skip exercise or simply move around less, which means burning fewer calories.

• Chronic stress – Stress and weight gain go hand in hand though some of us not aware of this fact. Chronic stress increases the production of cortisol, which not only increases appetite but it can also cause extra fat storage around the abdomen. It causes cravings for foods, which are high in sugar and fat. The so-called comfort foods make us feel better. In addition, we skip workouts because we just feel too stressed out to exercise.

 Overeating – The researchers have found that most of us underestimate how much we’re eating, especially when we eat out. Careful scrutiny of our diet is the only way to know how much we’re really eating. We need to space out our meals in such a way that we don’t remain hungry for long. Or else we may overeat at our next meal. We should try eating smaller portions and eat more often.

• Exercise – Exercise is another crucial element of weight loss, along with our daily activity levels. If we are not losing weight, we either need to increase our workout time and intensity to match our weight loss goals or need to change our weight loss goals to match what we’re actually doing. In order to lose weight, we need to build lean muscle by doing some form of strength training in addition to our cardio. The more muscles our body has, the more fat we’ll burn.

 Sedentary habits – Any extended sitting such as at a desk, behind a wheel or in front of a screen can be harmful. In addition to exercise, we must try to be as active as we can. We must also limit our screen time. Therefore, we must take a break from sitting every 30 minutes. If we spend more than 8 hours sitting, it could be one more reason we’re having trouble losing weight.

• Weekend indulgences – Having some treats now and then is fine but indulging mindlessly in treats on weekends will hurt our weight loss goals. The trick is to plan our indulgences so that we can have some fun while staying on track with our weight loss goals.

• Unrealistic goals – There are many factors that affect weight loss which again can’t always be measured or accounted for with the tools we have. Our body may be making changes that can’t yet be measured with a scale or a tape measure. The experts agree that a realistic weight loss goal is to focus on losing about 0.5 to 2 pounds a week. For any more than that, we would have to cut our calories so low that it may not be sustainable. Conversely, we may be losing inches even if we are not losing weight. If we’re not getting the results we expect, it’s crucial to find out if it’s because we’re expecting something from our body, which it just can’t deliver.

• Plateaus – Almost everyone reaches a weight loss plateau at some point. As our body adapts to our workouts, it becomes more efficient at it and, therefore, doesn’t expend as many calories doing it. Some common reasons for this include doing the same workouts daily, not eating enough calories and overtraining. We can avoid plateaus by trying something completely different at least once a week and by changing our frequency, intensity, duration, and type of workout.

• A medical condition – This is especially important if we’re doing everything right and haven’t seen any changes at all on the scale or our body after several months. There may be a health problem or some common medications thwarting our efforts at weight loss. One must consult one’s doctor to rule out such a possibility.

4 Benefits of Weight Loss Supplements

Are you struggling to lose weight without visible results? If so, we have a way out for you. Obesity causes a lot of problems. It makes you look unattractive and negatively impacts your overall health as well. For instance, people who are overweight have various health problems, such as high cholesterol, sleep apnea, high blood pressure, diabetes, and heart disease, to name a few. Although making some lifestyle changes can help, it may not work for everyone. This is where weight loss supplements come to the rescue.

Alternatives

If you have changed your lifestyle but you are still overweight, you may be looking for effective alternatives. We can help. You don’t have to starve yourself to get into shape. Weight loss supplements can help you get closer to your goals.

Typically, when nothing gives desired results, people tend to opt for weight loss pills. Luckily, this solution works for many individuals. Before you buy these pills online, make sure you do your homework first. The products you buy should have gone through quality control tests. Only quality ingredients can give positive results.

Benefits of Weight loss Pills

Now, let’s take a look at some prominent benefits of quality weight loss supplements. If you buy the right products, you may be able to enjoy these benefits and get back into shape once again.

Improved Metabolic Rate

One of the main benefits of weight loss pills is that they can boost your metabolic rate. Actually, you can’t digest food properly if your metabolism is not healthy. You can shed those extra pounds more easily if your body can digest what you eat.

What happens is that when your metabolic rate goes up, your body can burn a lot of calories in a short period of time. So, if you make these supplements part of your diet, you can burn the additional fat. As a result, you can maintain a healthy weight.

Fewer Food Cravings

Often, people find it hard to shed weight because they fail to maintain control over their food cravings. You may think it’s not a big deal to have a piece of cake in dinner, but know that it will add a lot of sugar and calories, which may add more pounds to your weight.

On the other hand, if you take weight loss supplements on a regular basis, you can control your unhealthy cravings. Actually, these pills are made of ingredients that help you suppress your appetite. As a result, you can easily cut down on your calorie consumption.

Higher Energy Levels

Aside from boosting your metabolic rate and curbing food cravings, these pills can help you boost your energy levels as well. Hence, you enjoy the higher performance level when you are doing exercise or other physical activities. Moreover, when you have an enhanced energy level, you can find it easier to maintain your motivation level, achieve your goals and lead a healthy lifestyle.

4 Natural Fat Burners That You May Try Out

Fat burners are quite common in the here and now. These nutritional supplements can help you reduce fat absorption, boost your metabolism and speed up the fat burning process in your body.

Often, they are promoted as miraculous solutions for fat loss. However, the truth is that most fat burners are not effective. Therefore, it’s better that you opt for these supplements after a lot of homework.

In this article, we are going to discuss 5 fat burners that can help you lose fat and put you back into shape.

1. Caffeine

Caffeine is found in cocoa beans, green tea, and coffee. Also, it’s a popular ingredient in a lot of fat-burning supplements found in the market today.

With caffeine, you can boost your metabolism to burn more fat. According to many research studies, caffeine can give your metabolism a boost of 16% in just two hours.

Aside from this, many studies have shown that it helps your body burn fat as fuel. Unfortunately, regular consumption of fat may develop some resistance in your body against the caffeine.

You can buy a supplement to enjoy these benefits, but there is a natural method as well. All you need to do is drink a cup of coffee. It can meet your caffeine needs.

2. Green Tea Extract

Green tea extract is just a concentrated form of this tea. You can buy capsules or powder of green tea based on your taste. This extract has a lot of caffeine and EGCG. Both of them help you lose fat through a process called thermogenesis.

According to research studies, the combo of caffeine and green tea can help you burn 65 more calories on a daily basis than caffeine only.

If you want to enjoy the benefits of this tea, you may consume up to 500 mg of it per day. It will be like sipping 5 cups of green tea in a day.

3. Protein Powder

For burning fat, protein plays a great role. The consumption of protein can curb your appetite and boost your metabolism at the same time. As a result, your body can preserve your muscle mass.

Protein curbs your appetite by raising the degree of fullness hormones, such as PYY, CCK and GLP-1 and reducing the degree of the ghrelin, the hunger hormone.

If you want to boost your protein intake, you might want to have protein powder supplements. Good options include hemp, egg, soy, casein, and whey protein powders. But make sure you opt for a protein powder that is not high in sugar and additives. This is more important if you are trying to lose weight.

4. Soluble Fiber

Soluble fiber is of two types: one is soluble and the other is not. Your digestive system absorbs soluble fiber and produces a viscous gel-type substance.

According to many studies, the role of soluble fiber is to curb your appetite and help your body burn more fat. It achieves the same purpose by reducing the number of calories your body absorbs from what you eat.

So, this was a description of 4 natural fat burners that may work for you.

The Great Health Benefits Of Drinking Tea

Different Tea Types and Their Health Benefits

This article looks at the great health benefits of drinking tea.

Tea has been around for centuries – and there’s a reason for that. In the East, it is regarded as a key to wisdom, happiness, and good health.

That is why it has attracted the researcher’s attention in the West.

Currently, they have discovered the numerous health benefits of different tea types.Research has proved that it can aid with heart diseases, diabetes, and cancer. All good examples of the great health benefits of drinking tea.

Also, there are natural teas that help with weight loss, boost mental alertness and lower cholesterol. It as well appears that it has antimicrobial properties.So far, there are no known downsides of intake.

Katherine Tallmadge, an American Dietetic Association spokesperson states that tea is a perfect alternative to coffee. Reason being that tea contains less caffeine. More so, it is rich in flavonoids that reduce the risks of cancer and are great for the heart.While there are questions about how long you should steep tea and what quantity to drink, all nutritionists agree that any tea type is good. Better yet, nutritionists recommend people to take brewed teas instead of bottled ones. The brewed ones do not contain sweeteners or extra calories.From chamomile tea to hibiscus, from green to white, they are loaded with flavonoids and health benefits.

Here are different tea types and their health benefits.

Herbal Teas and Their Health Benefits

1. Rooibos

As an herbal tea, rooibos originates from South Africa. It is an extract from a red bush plant called rooibos. Why the South African people used rooibos is due to its medical properties.One research found that rooibos herbal tea might boost bone health. When combined with black and green, rooibos can boost the cells involved in bone density and growth.In fact, celebrities such as Gwyneth Paltrow, Anthony Hopkins, Hugh Jackman, and Angelina Jolie are taking advantage of the beauty and health benefits of Rooibos tea.

2. Peppermint

Among the most popularly drunk herbal teas in the whole world, peppermint is one of them. It is infused from dry leaves of peppermint plant. Its menthol component makes it have an appealing flavor and lovely aroma.This widespread use is due to its many health benefits. For one, peppermint tea contains antioxidant, antiviral, anticancer and antibacterial qualities. Moreover, the tea is used to aid digestive tract health.Hence, if you ever suffer from digestive discomfort either from indigestion, cramping or nausea, then try peppermint tea.Victoria Beckham loves to drink peppermint tea. She states that it helps with digestion and treats an upset stomach, all of which are good examples of the great health benefits of drinking tea.

3. Chamomile

Chamomile tea is extracted from the flowers of a plant called Asteraceae. The flower heads are then dried and diffused using hot water to make this chamomile tea.These colorful flowers produce a golden-colored tea. It has an apple and earthy-like taste. Hence drinking the tea is really light.The herbal tea comes with own health benefits. The tea type has calming impacts and people frequently use it as a sleep aid.To support these impacts, researchers carried out 2 studies.One of the studies involved 34 participants that suffered from insomnia.

These patients used to wake up in the middles of the night and faced challenges falling asleep. But after drinking chamomile tea extract two times a day their sleep problems reduced.The other study involved 80 postpartum female facing sleep issues. After taking chamomile extract for 2 weeks, their sleep quality improved and depression symptoms reduced as well.Apart from aiding sleep, chamomile tea has liver-protecting, anti-inflammatory, and anti-bacterial impacts.Another study shows that chamomile tea can indeed lower the symptoms of pre-menstrual syndrome. On the same note, the tea type improves blood lipid, insulin and blood glucose levels in people with Type 2 diabetes.Actually, a songwriter called Alanis Morissette sang the praises of chamomile tea. According to Alanis, this herbal tea is her favourite drink because it soothes her throat.

4. Hibiscus

Hibiscus tea is another herbal tea extracted from the beautiful flowers of the hibiscus plant. What’s more, it has a pink/red colour and a tart, refreshing flavor. You can either enjoy it iced or hot. However, this ruby red tea has a sour taste and makes your mouth to twitch.Apart from its unique flavor and bold colour, hibiscus tea type contains health qualities.It aids in fighting oxidative stress and lowering high blood pressure. Several kinds of research have studied how the intake of hibiscus tea affects high blood lipid levels. Though several studies proved the tea was effective, a huge review study proved that those effects were not significant on blood-lipid levels.Another test-tube study found that hibiscus tea is very effective against the anxieties of bird flu. Nevertheless, no study proves that you can fight flu viruses when you take hibiscus tea.Further, many studies prove that hibiscus tea has positive impacts on high blood pressure. While most of those studies were low quality, drinking this tea might reduce high blood pressure.Another great study involved men soccer players. After drinking hibiscus tea for 6 weeks, their oxidative stress decreased.

5. Green

This is extracted from steamed tea leaves. It is widely studied because it contains high levels of EGCC. The antioxidants in green tea may prevent the growth of cancers such as colorectal, breast, bladder, stomach and lung. More so, the tea helps to burn fat, hinder blocking of the arteries, lower the risks of neurological issues such as Parkinson’s and Alzheimer’s diseases.Celebrity Johnny Depp incorporated green tea to his diet. Reason being the tea helped him lose weight for his act like a vampire in “Dark Shadows.”

6. Black

Black tea has lots of caffeine as it is extracted from fermented tea leaves. In fact, it is the basis for flavored tea types such as chai and instant teas.Having said so, black tea benefits cigarette smokers the most. Drinking the tea may protect their lungs from damage that cigarette smoke might cause.

7. White

Different from black tea, white tea is unfermented and uncured. That is why white tea contents the most potent anti-cancer qualities in comparison to other more processed tea types.This short processing aids in maintaining lots of medicinal properties in the tea.

Those who love drinking it are familiar with its fresh smell and healthy taste.Besides, white tea comes with great health benefits. For one, it contains catechins, which have high anti-microbial and anti-oxidant properties. Additionally, catechins have been found to hinder the increase in blood pressure and lower cholesterol.

Another study carried out at the Pace University found that white tea can retard the development of bacteria that lead to dental caires, pneumonia, and infections.David Beckham is a football star that enjoys a cup it.

Perhaps it is the reason he’s always calm while in the field.ConclusionTeas come in numerous varieties with delicious flavors and breathtaking smells. Better still they are naturally free of calories and sugar.Many herbal teas provide health-boosting effects. That is why modern science has started to acknowledge their traditional uses. You should feel free to try tea such as Rooibos (the read tea).

As touched earlier, Rooibos tea benefits bone density and growth. Additionally, this tea type lowers the risks of heart diseases. We trust this article provides information on the great health benefits of drinking tea, however should you have any questions please contact us.

Tips to Use Phentermine for Weight Loss

Phentermine is an effective medicine which is used for weight loss. However, the drug should be taken under the supervision of a medical professional. As far as the intake is concerned, the drug should not be taken for the long term. In most cases, the duration shouldn’t be more than 6 weeks. This is the recommended dose for those who are just starting their journey of weight loss with diet and exercise. Let’s find out how you can lose weight with Phentermine.

First of all, it’s important to note that the drug works by suppressing your appetite so you don’t have strong ravings and desire to eat too much. If you want to take the drug successfully, make sure you follow the advice of your doctor.

Phentermine and Weight Loss

Based on your doctor’s prescription, you can use the drug in the form of tablets or capsules. Besides, your pharmacist and the prescription label can also guide you. It’s not a good idea to take a higher dose unless your doctor has advised you to do so. Aside from this, you might not want to self-medicate. Increasing the dosage or taking it against the advice of your doctor may have consequences.

The problem is that some drugs can interact negatively with phentermine. Therefore, it’s important that you follow your doctor’s advice throughout the journey. This is the only way if you want to be on the safe side.

Phentermine and Meals

You can discuss the eating and exercise guidelines with your doctor. It’s better if you follow common dieting strategies like avoiding sugary desserts, processed junk foods, and full-calorie soda. Your meals should consist of small portions of whole grains, veggies, and lean protein. In the same way, you might not want to consume alcohol as it may cause side effects while you are on the drug.

Phentermine and Exercise

Based on your current size and fitness level, you can also incorporate exercise to your routine while on the drug. If you are just getting started and have never done any exercise before, we suggest that you take it slow. In other words, you should start with only 10 minutes of walk twice or thrice per day.

With the passage of time, you can increase the intensity and duration of your exercise. However, make sure you do it under the supervision of your doctor. Contact your doctor if you experience problems.

Precautions

It’s important to know that there is a difference between the fen-phen, the banned drug, and phentermine. Fen-phen was a combo of phentermine and fenfluramine. The combo proved toxic and caused heart valve disease. On the other hand, the use of phentermine alone is safe and has not caused any complications so far.

If not used properly, the drug may cause unpleasant side effects like vomiting, constipation, diarrhea, and dry mouth, just to name a few. In case of serious side effects like dizziness, swelling, shortness of breath and heart palpitation, make sure you contact your doctor right away.

5 Simple Weight Loss Tweaks

Who doesn’t love some simple tweaks that can help them be more successful in their weight loss efforts? I have shared several in my book, Today is Still the Day, and companion 7 week plan.

They may sound too simple to make much difference, but you’d be surprised at the impact they can have.

Make it a Meal. For example don’t eat standing at the kitchen counter or on the run. Set a plate at the table, sit down and pay attention to your meal. Appreciate the aroma, how it looks, really enjoy the flavors. When you do this you register it as a meal versus a snack and that makes a difference!

Slow Down. This tip follows along with the first one: Don’t scarf down your food like someone is chasing you! When you eat too quickly, you don’t allow your brain a chance to register that you have eaten and satisfied your hunger. It may take up to 20 minutes for the brain to realize that you’re full. A review of 23 studies found that fast eaters were approximately twice as likely to be obese, compared to slow eaters.

Plate Size. Some studies recommend choosing a salad plate rather than a dinner plate. It is a simple way to control portions. Just going from a 12″ plate to a 10″ plate resulted in a 22% decrease in calories. It is an illusion but if it helps you believe you are eating more than you really are, it’s worth it. Also if the food portion is very large to begin with, you will eat more of it because you don’t notice yourself making a dent in the meal until a lot has been consumed.

Plate Color. The color of your plate can make a difference as well. In one study, when the color of a participant’s plate matched the color of their food, they served themselves almost 30% more because when the color of your food blends in with the color of your plate, the amount of food doesn’t appear to be as large.

Fork Size. Use a dinner fork rather than a smaller dessert fork. A 2011 study found participants who ate with larger forks left significantly more food on their plates than those who ate with smaller forks, leaving an average of 7.91 ounces of food compared to 4.43 ounces. Those who ate with larger forks became satisfied more quickly and ate less than those who ate with smaller forks. This is a visual cue – the small fork gives a feeling that you are not making much progress in satisfying your hunger, which results in more consumption compared to when you have a large fork.