Who doesn't want a sleek, 6-pack tummy? We've put together these 15 simple secrets to help women sculpt that trim and toned tummy they've always wanted, best of all they start working in just 1 day!

Let's face it - having a lean, flat tummy is on everyone's wish list. Sadly it seems to entail a lot of hard work in the gym, which not everyone has the energy or time for. It makes you wish there was an easier way around the bulge that wasn't as demanding as exercise or as painful as food deprivation.

Well, as incredible as it may sound, your body actually has its own tummy-trimming mechanisms, which you can activate in less than 24 hours. These 15 tricks will make your body do most of the work for you, just by simply resetting your digestive system and speeding up your metabolism. In no time, you’re on your way to getting rid of the bloat and living a healthier lifestyle!

1. Have a protein-packed breakfast

Kick-start your day with a burst of protein. After a long night’s rest, you’re best off fueling your body with protein, which will also help you feel full longer.

If you load up at least 15 grams of protein for breakfast, you won’t find yourself looking to sugar, caffeine, or carbohydrate to fill in the energy crash. Protein shakes, eggs, and nut butter waffles make great choices.

2. Make yourself some metabolism tea

Boil ½ tsp. grated ginger in a cup of water. Ginger blocks genes and enzymes that cause bloat-causing inflammations. If you don’t like the taste, you can add in the mix your favorite teabag.

This morning drink will also awaken your digestive system, as well as curb cravings for salt and sugar.

3. Skip the protein bar

While this sounds contradictory to the advice of having protein-packed breakfasts, it isn’t. A lot of protein bars have protein isolate from soybeans, which we all know are gas-inducing.

Beans have sugar molecules that the body can’t thoroughly break down, so they stay in the stomach, ferment, and cause gas and bloating.

4. Take a bath with Epsom salt

Who knew dipping into a bathtub can help you deflate your belly? That is when you add two cups of Epsom salt in the water. Epsom salt has a way of pulling excess water from your body.

Remember not to overdo it though as it may cause dehydration. Once a week should be enough.

5. Add good bacteria to your belly

There are good bacteria and bad bacteria. Studies show that slim people have more good bacteria in their bellies than the bad ones. Kefir, kombucha, and bone broth are considered pro-biotics. Have 2-3 servings of these in your weekly diet for good digestion.

6. Have water or tea only

Steer clear from coffee and soda. High in caffeine or sugar, these drinks add excess calories. Alcoholic drinks are no good as well. They damage your digestive tract and kill the good bacteria in your gut. If you want to shrink your bloated belly fast, good old water is key.

7. Avoid certain veggies

Vegetables are healthy, but if you’re trying to flatten your tummy, it’s best to avoid the belly-bloater types. Artichokes, broccoli, button mushrooms, cauliflower, corn, kale, raw spinach, and white onions are some of them.

8. Eat certain fruits

To regulate fluid balance, reach for potassium-packed bananas. To fight water retention, honeydew melons — with their diuretic property — are an excellent choice. And to increase your metabolism, have some pineapples or papayas that are especially helpful in digestion and breaking down proteins.

9. Skip the gum

Chewing gum makes you swallow tummy-bloating air. Plus, many gums contain ingredients that can puff up the belly. Sugar alcohols and the artificial sweeteners sorbitol and xylitol are among them.

Go for an organic variety if you really need to. They have lesser calories and no sweeteners.

10. Enjoy some dark chocolate

The fun part of eating healthy... chocolates! That is, chocolates with at least 70% cacao content. Not only are they a delight to the taste buds but also to the chocolate-loving microbes in the gut.

According to researchers at the American Chemical Society, these chocolate-aficionados turn the candy into anti-inflammatory compounds that help you deflate your belly.

11. Avoid greasy foods

Unhealthy fats found in fast food can cause gastrointestinal upset. They are high in saturated fats and trans fatty acids. Some fats though are great for your gut. Omega-3s are one of them and they can be found in fish and nuts.

12. Have several teeny-tiny meals throughout the day

Eating small portions of food every 3 to 4 hours is more efficient for your body than having full meals spread far apart. The constant burning of calories will also leave you energized throughout the day.

Munch on protein- and fiber-packed snacks such as apple with peanut butter, nuts, berries, hummus, and yogurt.

13. Eat slowly

You’d think that gobbling down your food will help you feel full fast. But it won’t. It will only give you uncomfortable gas and bloating from the excess air, as well as make you eat more than what your body actually needs.

On your way home, munch on a small piece of fruit or some nuts so you can have a leisurely dinner sans the bloat.

14. Take a stroll

After dinner, exchange sedentary activities for a 15-minute night time stroll. Not only is it good for weight loss but also for a good night’s rest.

15. Do daily fasting

Fasting has a lot of benefits. One of which is that it helps your body reset. While it sounds ascetic and not fun at all, it is something you already do everyday—maybe not effectively though.

The reason we call the first meal of the day breakfast is because we literally go on a fast after dinner and we break it in the morning. But we sometimes find ourselves having late dinner or indulging in some midnight snacks.

For it to work, we need to have at least 12 hours between our last meal today and our next meal in the morning. So eat dinner early and don’t sleep late. Less chances of having midnight snacks!

We've found the 12 best secrets to lose weight after 40!

If you're getting older, gaining weight does not have to come with the territory.

Lots of us think that because we're getting older, it's okay or even normal to gain a few extra pounds.

Luckily, this doesn't have to be the case!

When you were younger, losing weight was much simpler, all you had to do was not have that extra scoop of ice cream or do an extra workout for the week.

But as we get older, our metabolic rate naturally declines, making how we used to diet and exercise not as effective as it once was which can feel frustrating.

We have to do things differently.

For women, after the age of 40, there are many hormonal changes including menopause.

These changes can make it even harder to lose weight and keep it off.

However, you do not need to settle for weight gain after 40, it is still possible to lose weight.

Grab a friend and work together on shedding those pounds and feel years younger.

Simply follow these tips and you'll be able to ensure that your pants will be a little looser on your 40th birthday!

Tip #1 – Weight Training

Aging can cause a depletion of muscle tissue in women.

Building muscle with a weight training routine can help you burn calories along with increasing your resting metabolic rate.

Even if you start with very light weights, just beginning is the first step.

You can easily find some online training programs or hit the gym and ask a trainer for some exercises.

Tip #2 – Take a Swim

A great workout that you can add to your schedule is swimming.

The pool is a great way to get your body into shape, regardless of age.

You can burn around 500 calories an hour swimming at a leisurely pace.

Upping your speed will allow you to burn even more calories.

Being over 40, low impact exercises are beneficial since there is no wear and tear on the joints.

Tip # 3 – Stick to a Schedule

By keeping a regular eating schedule, you are helping yourself ditch those extra pounds.

Sticking to a consistent eating schedule can curb your hunger cravings and keep you from reaching for foods that are high in fat or sugary.

Try to plan out your meals, this way you won't be grabbing something unhealthy when you feel hungry.

Tip #4 – The Kitchen is Closed!

Keeping yourself from eating after a certain hour definitely assists in helping you shed the extra pounds, no matter how old you are.

People who eat throughout the day and night are more likely to gain more weight than those who stop at a certain time in the early evening.

Most people who snack at night go for something quick and unhealthy, so closing the kitchen has many positives.

Tip #5 - Go Organic

Eating organic foods can help you lose pounds!

Organic produce is the way to go.

The Center for Research in Environmental Epidemiology illustrates that food containing pesticides can alter the levels of the thyroid hormone in your bloodstream, which can lead to weight gain and cause numerous health issues.

Women who are older are at a higher risk of thyroid problems, therefore, this is a great reason to go organic.

Tip #6 – Increase your Protein Intake

Looking to slim down after 40? Increase your protein intake.

The Journal of the American Dietetic Association mentions that a diet with low-protein causes more lean muscle loss, especially in post-menopausal women.

If you aren’t a fan of meat, try adding extra nuts or whole grains such as quinoa to your menu.

You can also start supplementing with your favorite protein powder.

Tip #7 – No more Cocktails!

Instead of enjoying those sugary drinks, make a change now.

A single flavored martini can cost you as much as 600 calories.

And let’s be serious, if you have one, chances are you are going to have another!

Another interesting fact, by drinking cocktails you can actually make your hot flashes worse.

Tip #8 – Switch to Whole Grains

Whole Grains are higher in fiber than refined bread, thus they help you stay full longer so you don't get hunger cravings.

If you are battling some belly-bloating from menopause, whole grains are an effective way to curb that as well.

Tip #9 – Intensify your Workouts

Spending countless hours at the gym won’t get you anywhere, it's how you spend your time that makes the biggest difference.

Using high-intensity interval training (HIIT) is a great way to amp up your routine and give your metabolism a boost.

It not only helps with overall fitness, but it increases lean muscle too.

Tip #10 – Online Support

It is hard to stick to a new regimen and you need the support of others to assist when you face challenges or hit a wall.

Most people are finding it harder and harder to make time to go in-person to a meeting for support.

Great news, there are now online support groups!

These groups encourage weight loss and give you guidance while you shed those pounds.

Tip #11 – Salty Snacks are Out

Eating saltier snacks makes you retain more water and increases bloating.

You will end up drinking a lot more to quench your thirst.

If you skip the salty snacks, you will put yourself on track for more weight loss.

You won’t be as thirsty, and you will feel leaner in no time!

Tip #12 – Get some Sleep!

A Nurses’ Health Study revealed that out of 60,000 women who were studied over16 years, those who were only able to get 5 hours of sleep or less each night increased their chance of obesity by 15%.

Getting enough sleep is an effective means of slimming down.

So make sure you get yourself to bed at a reasonable time.

We all have certain habits that we practice on a regular basis.

Some of them are beneficial and others are detrimental to our health.

Some habits are formed from our childhood and can carry on until we are adults – for example, nail-biting and teeth grinding.

Other habits are outgrown, like thumb sucking.

There are also habits that we form when we are adults, like drinking coffee first thing in the morning or not having anything for breakfast.

One thing we need to know is that habits can be changed.

If we consciously shape our habits, they can be helpful in health and wellness and even weight loss.

Research has shown that neurons in the brain inform us of the good or bad outcomes of the habits we’ve formed.

Simply put, we are aware of the damage some habits we have may cost and changing it to our benefit is a simple choice.

Let’s take a look at 10 habits that cause our bellies to bulge.

See for yourself which ones are hurting your diet the most.

1. Eating Big With Your Group

When dining out with friends or with a big group of people, definitely we need to order more.

We think to ourselves, “well, I’m eating small portions of everything so it’s not so bad.”

Think again!

Studies have shown that when we eat with large groups of people we tend to eat around 40% more as well.

I guess, we get excited and start consuming more.

Not that you should stop hanging out with friends, but change the habit of over-indulging when with large groups of people. Moderation is key.

2. You Aren’t Ordering First

When dining out with a big group, place your order first.

Why?

Well, some studies have shown that people tend to order similarly when in large groups.

If you start of by choosing something healthy, then the rest will follow.

3. Diet Soda Drinkers

Zero-calorie drinks have become a hit because it seems to be the better choice.

However, according to experts, that is not the case at all.

Diet soda actually has the same effect as sugar when it enters your body.

It triggers insulin which then results in the body storing fat thus the weight gain.

Also, have you noticed how artificially sweetened drinks are a lot sweeter than actual sugar.

Over time, our taste buds get so used to that flavor that we start to dislike less sweet food, like fruits.

4. Not Practicing Mindfulness In Eating

Because life has become so fast-paced, so have our meals.

We rush into breakfast, grab a quick lunch and work over our dinners.

This is not practicing mindfulness at all and actually causes us to gorge instead of eat.

Practice enjoying every meal.

Watch out for the scents and textures of your food.

Savor the taste.

It is not really dieting but taking your time while you eat.

Chew before swallowing.

5. Social Media

The time we spend liking posts, watching online videos or editing our own images is time spent resting.

Now, we have nothing against that except one question please, how much of your day is spent doing that?

Spend your time wisely.

Get up and make your own videos.

Experience life so you have something to post about.

Point is, you need to start being active.

6. Not Having The Right Tea

Definitely not the iced tea you buy in packets, add to water and ice.

A cup of tea is the best drink you can give your body.

Green tea, for instance, is filled with vitamins and is a very powerful antioxidant.

Chamomile tea has powerful calming effects and helps the body get good rest which is essential for a healthy mind and body.

Search up the different kinds of tea you can add to your daily diet and start brewing.

7. Your Full But You Forget

Being mindful at all times is key.

When eating, it is best to focus on just eating.

Don’t be watching tv, or talking to a friend, or even doing work.

We need to be present in the moment, enjoying the food we eat so we don’t miss out on our body informing us that we are actually getting full.

This is what happens many times and we end up stopping right when we feel we’re in a coma.

Key is to eat at a slower pace and have smaller bites.

Be present. Be mindful. Enjoy.

8. You Got Trapped!

The home is a wonderful place to be in. True.

BUT…it is full of hidden traps that can get us at any time if we are not careful.

Especially when the hunger pangs hit, watch out for the open bag of chips or leftover lasagne that’s calling your name out loud.

Choose what you eat wisely.

A good plan would be to involve the people you live within your diet process.

They could be powerful tools that could help you achieve your goal.

They could give you encouragement when you need them and help you keep away from those traps.

9. You Should Go And Love Yourself

Love yourself now.

It is the best disposition you can have and can actually be the push you need to get you to the dream body you want.

When we’re on the process of dieting, many discouragements can come your way – the scale isn’t giving you the numbers you expected or the dress is still a bit too tight.

Loving yourself at every point of the journey is the best way to fight the blues.

You can remind yourself of how far you’ve come and why you want to keep moving forward.

10. Why Aren’t You Showering?

Taking care of yourself and rewarding yourself with long, hot baths is the best expression of loving yourself.

Keeping yourself clean and groomed promotes happiness and peace and encourages you to even love yourself more.

If you aren’t enjoying your bath time, you aren’t doing it right.

Spend more time caring for yourself and indulge your mind and body more.

In American culture, weight and dieting are pretty much an obsession. People are constantly going on and off diets of all different kinds. Few people find success, but most will have setbacks. The truth is, the way we approach dieting is setting us up for failure. Here's why:

Diets deprive you of proper nutrients.

Most diets are very restrictive as far as calories and anything that involves saturated fat, so much so that they require you to eat less or sometimes even none of certain foods that contain vitamins and nutrients that is essential to our daily nutrition. Although weight loss may be possible with such a restive diet, it can also be harmful in other ways.

When you stop the diet, the weight comes back.

Sure, you may be able to go on a diet a lose the weight you wanted, but once you have hit your goal weight, then you are left with two options: You either have to stay on that diet indefinitely in order to maintain that weight, or if you go back to your old ways of eating, the weight will come back. Most people eventually go right back to their old eating habits and starting weight point.

Weight is genetically predisposed.

Numerous studies has shown that weight is primarily genetic and secondarily environmental. In other words, not everyone is going to respond to a diet in the same way. It is harder for some people to lose weight than for others, even if they are on the exact same diet.

On a diet, you won't feel full.

People are so used to that full feeling in their stomachs after they eat. When you go on a diet, you will not likely get to that point if you are restricting portions. You will not feel like you have ate enough and that urge to eat more will become an annoying constant deterrent.

Calorie counting becomes an obsession.

Many misinformed people think that cutting down on calories and carbs as much as possible is the key to weight loss. While it plays a role, there is much more to it than that. Counting and restricting calories is an easy way to become obsessed with consumption and weight loss, which could lead to disordered eating.

The healthy BMI myth.

The diet industry tells us that we should strive to get into that healthy BMI range. The truth is, your BMI doesn't measure your health. Sure, they can say that being below or above a certain BMI number can increase your risks for health problems, but just because one might be in a healthy range doesn't mean they are actually healthy. Healthy people come is various shapes, sizes, and BMI numbers.

Behavior changes are very hard.

Food restriction and eating behaviors are very hard to change and maintain once changed. Many people fall back into their familiar habits that they are more content with, which often comes with a higher number on the scale. It takes a lot of commitment and mental willpower in order to stick with changes that we don't find pleasurable.

Always remember that healthy eating is more important than being a certain weight.

Diet has become a difficult term for many people to hear because of the strict rules and measures implied by the word. There are thousands, nowadays, that are available in the market to choose from and follow. Some popular ones include the South Beach Diet, Ketogenic Diet, the Vegan Diet and so much more.

However, most of the time, major changes in your eating habits are necessary to get these programs to work for you and the adjustment can be too much.

Some involve eliminating necessary food groups altogether, like carbs, and following a strict diet that not only removes all the fun from your meals but also lacks the necessary nutrients your body needs to stay healthy and strong.

Now, we can’t have that, can we?

What if we told you that we can provide you with a much simpler system where ensuring the intake of certain food groups is the key to your rapid weight loss?

Yup, that’s right. Protein, healthy fat and fiber are essential for a leaner and healthier body and incorporating these three food groups into a proper diet is the key.

Let us show you how having the right amount of all three nutrients daily can assist you in building your muscles, burning stored up fats and help your body maximize the absorption of the nutrients it needs.

1. Increase Protein Intake

Many of the popular diets that are out in the market today recommend an increase in the intake of proteins in our daily diet for many good reasons. For starters, incorporating more protein in your meals will help you maintain the muscle mass you already have and increase the rate of your metabolism.

These factors are both helpful in the fat-burning department. By now, we all know that muscle burns fat so having more of it in our bodies means losing a good amount of what we’ve got stored up as well.

A study conducted by the American Journal of Physiology suggested that simply eating more protein can increase your muscle mass. Yup, you heard it right, no workout no problem.

Eat more lean protein and you build muscle in your body just like that. If that’s your goal, start incorporating more lean proteins in your diet and spot the changes.

Eating more of the food group also makes you burn more calories. Actually, a whopping 25 – 35 percent of the calories you intake in the form of protein are used up as fuel by the body in the process of digesting it.

That’s because it requires more effort for the body to break down the protein we eat. Can you imagine that? Eat more, weigh less.

Lastly, because the process of digesting protein takes longer, eating it causes you to feel satisfied for much longer hours as well. Research has shown that people who eat more of the food group last longer without going hungry thus eating less in their day and feeling more satisfaction in their meals as well.

Good sources are vegan protein found in protein drink mixes, oatmeal, soy or almond milk and nut butters. Try mixing these delicious ingredients to your preferred protein powder and you’ll have an awesome meal alternative in hand.

2. Eat Healthy Fats

To burn fat, you need fat! That is the simple truth.

Nowadays, when people hear the word fat, they immediately think yikes!!! Bad oily skin, weight gain for sure and big, flabby body are some of the thoughts associated with the word.

But that is not exactly true. There are good fats – the kind we need in our body to burn more of our stored-up enemies – and bad fats – the kind we need to stay away from at all costs if we know what’s good for us.

For a meal to be perfect, it needs to contain at least one good fat variant. A few examples would be olive oil, different variety of nuts, dark chocolate, coconut, chia and hemp seeds, sunflower oil and avocado.

There are so much more sources of good fats out there. If you’re serious about losing weight and gaining muscle, research and come up with your own list to guide you.

Eating the right portion of good fats on a daily basis keeps your body healthy and regulates our hunger hormones keeping us satisfied for much longer periods. Studies have proven this and now it’s time for you to try it out for yourselves.

Incorporate it in your smoothie, cook with it, liven up your salad and enjoy the many benefits you gain from having it regularly.

3. A High-Fiber Diet

You’ve heard about the big role fiber plays in helping you stay healthy and lose the unnecessary weight you’ve packed on but aren’t sure what it does exactly for your body? Here’s a brief description to help you understand better.

A recent study conducted has found that people who increased the amount of the fiber they ate on a daily basis lost as much weight as people who were on a low-fat eating plan. Imagine that, not much of a change in your daily diet but big results indeed. The nutrient can be found in fruits and vegetables and whole-grain products.

Fiber does so much to keep the body healthy. It aides in proper digestion causing the body to get rid of built-up waste. It is also not easily broken down by the body causing us to feel fuller for longer periods of time. The best quality of fiber is that it can be a good appetite suppressant.

When fiber is digested by the body, it releases a substance called acetate which directly travels to the brain and sends us the message to stop eating. Yup, best warning device for munchers out there. Many doctors nowadays associate obesity in men and women with the decrease of our daily fiber intake as individuals.

If you want to ensure that you’re on the healthy side of the weighing scale, have more fiber.

Tired of the usual gimmicks and fads promising to give you a tiny waist and obliterate your tummy pooch? Bow-Flex, Thighmaster, 8 Minute Abs and The Shake Weight - there's always a slew of fitness fads that come and go.

I always find I'm dedicated to my routine at the start of the year but fall off the bandwagon as the year goes on. Because of this familiar cycle I decided to look into products that will fit my busy schedule. Light-weight and portable options with wearable tech that tracks my progress and helps motivate me to keep moving forward.

This article is a list of the most popular fitness products that are convenient, portable and actually help you reach your fitness goals. It doesn't matter what type of exercise you prefer or whether you're a beginner or expert - there are a number of great fitness products that you can use everyday.

I hope you like the ideas I've put together in this article and I may receive a portion of sales from any products purchased but you won't pay any extra 🙂

Tangle-Free Jump Rope For Cardio Anytime

If you find yourself too busy to go for a run or head to the gym and hit the elliptical try this jump rope. It’s small and lightweight so you can take it with you anywhere. You can do all sorts of cardio with it – double unders, criss crosses, high knees and all your favorite jump rope steps. It comes with a downloadable exercise manual and is perfect whether you’re a beginner or expert.

Never miss your cardio with this jump rope for $10 on Amazon

Fitness Tracker Loaded With Features

Fitbits have been becoming more and more popular over the last few years and just keep getting better. This is by far the most popular Fitbit model with over 8,500 5-star reviews on Amazon. The One Wireless Activity Tracker is loaded with features and priced considerably lower than its competitors.

It syncs automatically with all your devices – phone, tablet and computer. This makes it easy to track your goals and view progress. Some of the features include tracking steps, distance, calories burned and stairs climbed. It also monitors how long and well you sleep with a silent alarm that won’t wake your partner.

Get your Fitbit One Wireless Activity Plus Sleep Tracker for $99 on Amazon

Sweat-Resistant Waistband Pouch For Hands Free Workouts

This highly rated runners belt acts as a fanny pack but is far more comfortable. In fact the reviews say you’ll barely notice it’s there even on long runs! There’s a large pocket for your phone with an opening for your headphones and a smaller pocket for your keys and cards.

It is sweat and water resistant and has reflective darts to keep you safe – washable too. Whether you’re on a hike or doing an outdoor workout this belt will keep your belongings safe.

Grab this nifty running pouch belt for $15 on Amazon

Resistance Bands For A Full-Body Workout On The Go

I love resistance bands because they’re super portable when I need to work out on the go. This heavy duty set includes 5 bands ranging from x-light to x-heavy in resistance. It also includes an instructional booklet, carry bag, eBook and online videos guiding you through a huge range of workouts – from stretching to strength training.

Get your set of resistance bands today for $12 on Amazon

Exercise Ball For The Home Or Office (Doubles As An Ergonomic Chair!)

Great for improving your balance, posture and toning your stomach by strengthening your core. This ball comes in 4 sizes and is so versatile – perfect for strength training, yoga, crossfit and pilates.

It also doubles as a desk chair replacement which forces you to keep good posture – a great addition to the office. It comes with instructional videos and guides which cover a wide range of workouts from core strengthening to chest training to yoga moves.

Order a Live Infinitely Exercise Ball for your office today, $14-$25 on Amazon

Most Sold Non-Chaffing Sports Bra On Amazon

Having the right clothing is just as important as having the right equipment when it comes to your workouts. This sports bra is one of the best on amazon with over 1600 positive reviews. Its seamless design is both supportive and comfortable and it comes in 5 sizes and over 15 colors.

Get your Champion Women’s Freedom Sport Bra for $16 on Amazon

Simply Fit Balance Board from Shark Tank

The famous Simply Fit Board from Shark Tank is great for a fun, easy and effective workout. It works on all body types and helps to strengthen and tone your tummy, legs, butt and thighs. Standing on the board you have to keep your core tight while improving your balance and strengthening your muscles. If you’re after a workout with a twist that’s more entertaining than the gym this balance board is for you!

Simply Fit Board for $40 on Amazon

Universal Smartphone Mount for your Bike or Stroller

Everyone needs a non-slip phone mount if you’re out riding your bike or perhaps jogging with a stroller. This one works with all devices and is super easy to install which makes it so practical. No more reaching around in your pockets to change song or check messages – a must have.

Grab this nifty phone mount for $15 on Amazon

Therapeutic Foam Roller to Ease Muscle Pain

A foam roller is a necessity when you’re working out to ease muscle pain. Nothing is more relaxing than a foam rolling session after a tough workout. They’re great at preventing injuries so make sure you use a roller regularly. This affordable high density foam roller is lightweight and maintains its shape even after heavy use.

Get yourself this foam roller for $19 on Amazon

Easy-to-use and Portable Ab Roller Wheel

Another great piece of equipment that you can take with you anywhere. This ab roller works your core, arms and shoulders with one simple exercise. It has easy-grip non-slip handles and comes with a fitness guide that includes a range of exercises.

The Valeo Ab Roller is only $10 on Amazon

Comfortable Grip Kettlebells For Total Body Workouts

Kettlebells are always a great option for total body workouts. They take up minimal amounts of space and are just so effective and easy to use. These kettlebells are designed to have a more comfortable grip with a sleeker profile and smoother surface. You can grab a set that includes a 5-pound, 10-pound and 15-pound kettlebell and a workout DVD.

Get your set of kettlebells for $40 on Amazon

Extra Long Cooling Towel That Changes Color

Cooling towels are great for those intense workout programs like crossfit or when you've built up a sweat running. This cooling towel is special because it changes color when you need to reinvigorate it with water. It's made with a breathable mesh and is extra long measuring 12-inches by 40-inches. To use all you have to do is add water, ring it out, give it a quick snap then drape it behind your neck or head - easy!

Get your Color Changing Magic Mesh Cooling Towel for $10 on Amazon

So you’ve decided that you need to lose a few of those extra pounds and want some tips? Here are 10 simple tips that may seem small, but I promise you that if you follow these tips properly the weight will melt off you!

No eating after 7pm

This of course depends on your sleeping schedule, but generally you should stop eating at least 3 to 4 hours before you plan to go to bed. This allows you to burn off most of the calories of your last meal and helps you sleep easier. If you eat close to when you’re going to sleep your body cannot metabolize the food properly, and a lot of it is stored as fat. Also, the last meal you eat should not be a huge meal; you want to give your body time to burn the calories off.

Eat low or no-calorie foods

There’s really no such thing as a no calorie food, but there are foods which take more calories for your body to digest than they contain themselves! So this really is guilt free food that you can eat without worrying about. Your choices could include foods such as celery, blueberries, lettuce, green beans, watermelon, pears and grapes – not all of these are ‘no-calorie’ but they are very close.

Detox your body

Detoxing is a really quick method for losing weight. It’s not recommended long term but you can shed off quite a few pounds doing a proper detox. There are various detox supplements on the market and also different types of detox diets.

Get more active

Adding some sort of physical exercise to your daily routine will work wonders in weight loss as well as make you feel great! Other research has shown that alongside extra physical activity, if you purposely try to add even more activity to your daily routines you will shed even more weight. Things like parking the car at the back of the parking lot or getting off the bus a few stops early will burn extra calories throughout your day.

Don’t skip breakfast

Everyone says this and it really is that important. When you wake up your body has been fasted for a long time and really needs some good quality energy to help you get through the day. Eating a good healthy breakfast will do wonders for your weight loss.

Green tea

Green tea has been proven to assist in weight loss and has other amazing health benefits. It is packed to the brim with antioxidants and reduces cholesterol, slows down aging, helps digest different fats and speeds up your metabolism. Everyone should drink green tea!

Get more fibre

Research has shown that diets high in fibre are much better for losing weight. This is because fibre helps you feel full longer and will stop you from over eating. Vegetables, fruits, brown rice, oats and nuts are all loaded with fibre. You can also get products such as psyllium husk powder or metamucil for additional fibre.

Drink loads of water

With your additional physical exercise you are going to need to make sure that you stay hydrated. This is very important and you should be aiming for at least 8 glasses of water per day (often more than that). Water also has the additional benefit of filling you up which will stop you craving bad foods. Often when people are dehydrated their brains will send messages to the body saying that it needs water, but these are often misinterpreted as hunger!

Get started early

As well as getting the all-important breakfast in, studies have shown that people who get active early in the morning burn up to 3 times more fat during the day! By kicking off your day with some physical activity you set yourself up to be working your best for the full duration of the day. You will feel like you have more energy and will be more likely to stay consistent than if you were exercising at the end of the day when you are already tired.

Make the right choices

Weight loss is all about making the right choices. There are going to be times when you slip up but you have to learn from them and get back on track. You will have to learn what works for you, but simple mind tricks can work wonders. Next time you are craving that cake or burger ask yourself which you want more – the cake/burger or to fit into a new pair of jeans? It’s pretty easy to make that choice if you stop and ask yourself so simple things like this can help a lot. It’s now time to integrate these tips into your daily life and get to work, good luck!

Looking for easy, fast, and safe ways to lose your belly fat? You’ve come to the right place.

But let’s set a few things straight... a little bit of fat on your body isn't a bad thing. In fact, fat plays an essential role in proper nerve and brain functioning and for organ cushioning. But we all know the dangers of too much fat. It definitely won't make you any smarter nor any healthier.

Having too much fat, especially around the midsection, is an indication of poor health. It means you’re at higher risk of developing cardiovascular disease, hypertension and type-2 diabetes. So, you're in the right place if you're looking to shed off some of that flab—not only to slip into your favorite pair of jeans but also for your long term health.

Here are 13 diet and lifestyle tweaks that target that stubborn belly fat:

Say ‘no’ to leisure eating.

Be intentional about your eating. This means the food choices you make are not a recreational activity you mindlessly use to fill the time. If you’re bored, do some leisure walking or activity your enjoy instead.

Swear to live by the half-plate rule.

The half-plate rule states that half your lunch or dinner plate should be allotted for veggies and that you should eat them first. Because they are packed with nutrients, rich in filling fibers, and low in calories, they are perfect for weight loss. You’ll end up eating fewer calories if you have pre-filled your stomach with them too.

Don’t skip meals.

It seems only logical to think that if you starve yourself a little now and then, you’ll end up slimmer. But practically speaking, this will only heighten your chances of overeating later in the day or later in the week. And, in truth, starving puts your body into a catabolic state, which can result in muscle loss and fat retention.

Cut back on salt and sugar.

One of the fastest and easiest ways to shrink your tummy is cutting back on salty foods and drinking more water. Salty foods cause water retention and bloating. Not good if you’re trying to lose weight. Not good either if you’re trying to be healthy either. Flush out the salt by drinking more water. Likewise, an excess of sugar, especially from sugary drinks and packaged snacks, is not good. It's one of the main things to leads to an increased accumulation of fat in your mid-section.

De-stress.

Stress is not only bad for your psyche but for your body too. First, when you are tense, your body starts to store fat in response to the increased stress hormones like cortisol. Second, stress tends to trigger poor eating habits in a lot of people. Thus, if you are under a high level of stress and trying to deal with your growing tummy fat, we suggest getting to the root of the problem. It's time to chill out and relax! Take a break, sleep, and meditate.

Have a structured walking program.

Yeah, we’ve all heard that you don’t have the time to spend in the gym. But you can’t stay healthy if you don’t move. Good news! An International Journal of Obesity study showed that three-hour-long walks in a week had a considerable effect on 113 subjects who were at high risk of type 2-diabetes. It significantly decreased their cholesterol levels and belly fat. So, yes, you still need to exercise. But you can do it leisurely while walking and you don’t have to go to the gym.

Do weights first, then cardio.

If you love to hit the gym or you’re simply serious about making a lifestyle change, make sure you do weight lifting exercises before your cardio. The rationale behind it is that when you run, bike, or row after hitting the weights, it will cause a larger amount of fat to be burned. And, of course, it’s harder and riskier to lift weights when you’re quite fatigued from all the running, biking, or rowing.

Swap carbs for proteins.

Proteins are a lot better than carbohydrates. First, they help you feel full longer. Second, the body burns more calories in breaking them down than it does with carbohydrates (and fats, too). Third, they don’t cause insulin spikes the way refined carbs do. High levels of insulin have been linked to more tummy flab. Protein, on the other hand, will keep your metabolism fired up all day long. So crack some eggs or grab a protein shake.

Go unrefined - carbs, that is.

This may seem like a contradiction to the previous tip, but not really. In fact, women who boast of slim, toned waistlines have carbohydrates as a dietary staple. What we’re saying is ditch the refined, high-glycemic carbs — the white and sugary types — in favor of whole-grain types. Between white bread and wheat bread, white rice and brown rice, always choose the latter. These complex carbohydrates help to regulate your insulin levels and provide your body a sustained release of energy, no sugar crashes!

Divvy up your snacks.

If you’re ready to throw in the towel because you can’t imagine giving up your favorite chips and cookies, don’t. You can play smart by splitting one serving into small portions. This way, you can make your tummy-trimming plans more sustainable.

Snack on veggies.

If you’re ready to go full throttle in ditching unhealthy snacks, replace them with non-starchy vegetables. Aside from helping you trim off the tummy fat, you reduce liver fat and develop better insulin sensitivity. A Journal of the Academy of Nutrition and Dietetics study showed that eating more non-starchy veggies caused a 17% decrease in visceral fat in overweight kids. Kid or not, reach out for broccoli, cauliflower, cucumber, spinach, mushrooms, peppers, and tomatoes for snacks.

Crack open some seeds.

A quarter-cup serving of sunflower seeds offers a mere 200 calories and provides 3 grams of fiber. Weight loss experts also love them because they supply a fair share of magnesium which helps boost lipolysis, a process wherein the body releases fat from its stores, great for getting rid of that unwanted tummy bulge.

Eat some raspberries and blueberries.

Raspberries are nature's magical weight loss pill. They are filling and a rich source of ketones — antioxidants that burn stored fat cells. They are also crammed with polyphenols that target the formation of fat cells and that zap abdominal fat, see ya pooch! Blueberries, on the other hand, switch on your get-lean genes. As an added bonus, they ward off and reverse age-related health problems such as memory loss and declined motor coordination.

Struggling to reach your weight loss goals? Having trouble cutting back on calories consistently? Implement some of these simple changes into your life and you will lose weight and keep it off, no exercise needed!

We all want to lose weight and it is definitely possible for anyone to achieve with these simple changes. Whether you're looking to lose 10, 15 or 30 pounds - these 13 simple tricks will help you reach you lose weight and keep it off. What's better is when they become habits you won't even notice you're doing them, and none of them require you to exercise!

We know the best way to lose weight is to reduce the number of calories we eat each day. This often starts out as an easy task, but as we continue to drop weight and drop calories, it becomes much tougher. Therefore, we want to make sure we lose weight slowly. We do not want to cut back too many calories at once, otherwise we become too hungry and end up falling off the bandwagon.

Making simple calorie saving cuts throughout the day will help us decrease a few hundred calories from our diets, without even noticing. Once we do this we'll consistently see the numbers on the scales lower and feel much more motivated.

Simply shaving 50 calories from your meals each day for a year you'll lose 5 pounds; double that to 100 calories you'll lose 10 pounds; and double that again to 200 calories and you're looking at 20 pounds of fat gone, for good! So here are the no-exercise tips that'll have you shaving calories off your diet each day...

Eat Plain Yogurt

There are numerous benefits to eating yogurt, but if you buy the ones filled with fruit flavoring or other “toppings”, you are adding 100+ calories to diet. If you stick with just plain non-fat yogurt, you will only be taking in 90 calories. If you want to add some toppings, try some low-calorie healthy options such as oats or blueberries.

Want dressing? On the side please!

When eating at a restaurant, you may feel that you are taking the healthy route by ordering a salad. However, that salad is dripping with 300-400 calories worth of dressing! Instead, ask your server to give you the dressing on the side, this way you can sprinkle a little on and save 150+ calories.

Switch your Meat

Instead of eating a filet mignon, next time you’re at the butcher or a restaurant, order the sirloin tip side steak instead. This type of steak is a very flavorful cut of beef and contains more protein and less fat. It will also save you 130+ calories for every 3.5 oz.

Eat Fresh Fruit

Instead of drinking fruit juice which is high in calories, and will also make you feel hungry because of the added sugars, mix things up with some fresh fruit. So instead of orange juice, have an orange! Orange juice is roughly 230 calories where as an orange is only 60, that's 170 calories saved! Dried fruit is also okay, however fresh fruit is your best option.

Cook at Home

By cooking dinner at home, you will consume around 250+ calories less than if you got take out or ate at a restaurant. If you stay home to eat, make sure you cook yourself. Lots of frozen meals contain high amounts of fat and carbohydrates so you are still racking up the calories. Stick with cooking yourself with fresh ingredients.

Side Salad Instead, Please!

If you eliminate the side of French fries, potatoes, chips, etc. and instead opt for something healthier, you will reduce your calorie intake. You can save calories by asking for a side salad. If you are really craving those French fries, what you can do is get the kid-sized fries to curb your craving, but also still save 150+ calories.

Go for Light Beer

To save yourself at least 50 calories a beer, make sure to ask for a Miller Lite over a Budweiser. When you have multiple drinks, they add up quickly and saving those calories each beer will be much better for your waist line.

Use Cauliflower instead of Rice

Cauliflower is a great food because it is low in carbs and low in calories. You can use cauliflower to make pizza crust, mashed potatoes, and even fried rice. By using cauliflower instead of rice, you will save 145 calories. You can create many delicious recipes by substituting with cauliflower, and this is a much healthier option.

Sauté with broth not oil

If you are making stir-fry or sautéing vegetables, add a couple of tablespoons of low-sodium chicken broth to your pan. Make sure you get it nice and hot, and then add in your vegetables. By removing the olive oil from the pan, you are reducing your calories for this meal by 120+ calories.

Swap Spaghetti for Squash

Most people feel an easy go to dinner is pasta. All you need to do is boil some water and a couple of minutes later you have yourself a dinner. Yet, that dinner is high in calories and carbs. Instead, make spaghetti squash! This stringy substitute to spaghetti will allow you to eat more veggies and it only is 30 calories per cup.

Instead of Crackers, Choose Apples

Next time you're at a party or you have some wine and cheese with your friends, don’t put out crackers. Swap out the crackers and add slices of apples. Not only are you eating less carbs, you are getting vitamins and fiber from the apples. You can eat an entire cup of apple slices for the same amount of calories as only four crackers.

Make your Sandwich a Salad

Two slices of bread on your sandwich is over 200 calories and you haven’t even gotten to the fillings yet. You can either take your sandwich meat and make it into roll ups, or add your sandwich meat to a salad and drizzle some dressing on top without overloading it.

Get some Sleep!

All of us could use more sleep! It not only benefits our energy levels, as we all need rest, but it helps shed pounds off your belly too. If you stay awake late at night, you are more likely to consume high-calorie and high-sugar foods. On average, people who go to bed an hour earlier than usual cut almost 500+ calories than on days when they stayed up later.

There are so many reasons why being 30 is the prime of your life.

You’re taking off in your career, starting a lovely family, sporting a healthy work-life balance, or all of the above.

You’ve got things figured out and are enjoying the benefits of being a full-blown adult.

At any age, maintaining a good physique and healthy lifestyle is extremely important.

It not only makes you look good on the outside, but it also keeps you feeling right on the inside.

When you reach the big 3-0, however, it gets a bit more difficult to maintain the right weight.

Due to the muscle and bone loss that comes with aging, your metabolism starts slowing down and can, in turn, result in a build-up of stored fat in your body.

Many turn to diet fads and extreme workouts to help solve the problem and that’s great, except, there might be certain things you’re doing wrong.

We’ve summed up a list of the top 8 practices you need to rid yourself of to help you get to the body you want.

1. Weigh Yourself On A Regular Basis

We are all obsessed with maintaining our trim physique and believe the scale is the best teller for this.

However, because after 30 you begin to lose bone and muscle mass which is much heavier than fat, it isn’t that simple anymore.

Instead of relying on the scale as a means of measuring your weight gain or loss, choose a pair of skinny jeans and a nicely fitted shirt.

Make them your body peg.

Regularly try them and see how they look and feel.

That should be a better basis to tell you which parts you need to work focus on.

2. No Breakfast Diet

This is the worst diet practice ever.

Many believe skipping the most important meal of the day will ensure a flat tummy throughout.

What many don’t know is this habit actually slows down your metabolism a great deal because it has nothing to digest early on therefore keeping it asleep.

The hunger you feel from not having anything for breakfast also causes you to over-indulge on your next meal.

What do you think would happen then?

According to nutritionists, when you reach 30, you need a good deal of protein on all your meals.

Having eggs for breakfast or a healthy protein shake would be the best in providing for your nutritional needs and will promote healthy metabolism.

3. Skipping Meals

Another unhealthy diet myth.

The body is so much wiser than we think. When we do not give it enough nutrition, it immediately stores up the fat we take in for emergency situations.

Our fat build up goes higher and so does our weight.

For us to keep our body satisfied, we need to feed it every 4-5 hours – that means 4-5 meals a day as well.

3 full meals plus 1 or 2 smaller snacks would be smart. Plan healthy meals ahead of time and eat regularly to support a good diet.

4. One Big Meal Per Day

Many have tried this, and it may work short-term, but what happens when you go back to your old eating habits?

Eating only one full meal a day is not the right option.

It does not provide your body with all its nutritional needs and you feel the hunger pangs more often than you should in a day.

The best way is to eat regularly and healthily.

5. Diet Food

Sodas, cookies, protein bars, and other diet food available in the market – there’s so much of them to choose from these days.

If these have become a regular part of your diet and you believe them to be good for you, time to think again.

Diet food is filled with sugar and provides the body with little to no nutrition.

According to studies, when we reach our 30’s, our body becomes extremely sensitive to sugar and calories from them are stored up more often.

If you’re needing a fix and your sweet tooth is calling, stick to fruits to satisfy it.

6. Alcohol And Your Diet

If you compensate for your unhealthy drinking habits by lessening your food intake, you’re in serious trouble.

For starters, alcohol travels to every organ in your body, including your brain, and hangs there for quite some time.

Too much of it can do specific damage to each and every part.

At the age of 30, most of the time, you have a full day ahead of you dividing your time between work and home.

Choosing the right food and beverages to make up your daily caloric need is important to keep your energy up and even your weight down.

Make wiser choices.

7. Food Groups

Some food groups have a seriously bad reputation with weight watchers.

Carbs, for one, are most of the time banned from the diet when seriously trying to get back in shape.

However, the body needs carbs for energy and proper brain function.

If you’re wanting to lose weight, according to nutritionists, the best is to portion your food intake right.

Since you’ve noticed that your body reacts to carbs in a negative way, take smaller portions of it and opt for the healthier versions.

You have multigrain bread and red rice which are high in fiber and can regulate your digestion.

8. Diet And Workout

“I’m just going to run an hour in the gym on Monday to burn this away.”

We’ve all said that line at least once after having a big weekend.

When we were younger, it was possible to lose weight and even the inches we need to just through exercise.

We ate what we wanted and then worked out to get rid of it.

However, as we age, this is no longer an option.

Because the metabolism starts slowing down, you need to have a balanced diet and a regular exercise program to stay fit and healthy.

8 Biggest Diet Mistakes For Women Over 30

Wish you could shed pounds like when you were younger? Want to turn back the clock and get your youthful figure back? Learn the secrets of how today's millennials manage to stay slim!

Millennials are famed with being preoccupied with healthy eating, fitness and wellness. Staying fit is easy for them partly because they are young, but they are also well informed and careful about their daily choices. Steal their weight-loss tricks, no matter what your age, and get your youthful figure back. You'll feel and look years younger!

1. Take a Class, Join A Gym

These days you’ll be hard to find a 20-something woman not having a gym membership or attending workout classes. Instagram fit inspiration pages play a huge role in today's gym popularity.

So join a gym today and signup for a few classes. This way you'll meet new friends who'll hold you accountable and this will provide you 24/7 motivation.

2. Spend More Money on Organic Food

They may have student loans to pay off, but that doesn’t mean that 20-somethings eat cheap food. About 30% of them spend a lot of cash on organic foods. In fact, millennials spend 14 times as much on food as an average middle-class family.

This definitely pays off - organic foods are free of chemicals that can mess with the fat burning processes of the body and make it difficult for you to lose weight. We only get one body, so don't sacrifice when it comes to your health - spend more on healthy food.

3. Make Your Diet Part of Your Identity

Labeling yourself based on your dietary choices is a modern thing to do and can also be very useful for weight loss. You are more likely to stick with a healthy habit if you identify with it. You won’t order dessert if you've told everyone "I’m a Weight Watcher" or "I'm on The 2 Week Diet", right?

4. Stay Consistent

Going to the gym is a regular part of millennials’ routine. About 90% of them fit in four hours of fitness per week, which is more than the recommended two and a half hours, says a Technogym study.

If four hours per week seems like a lot for you, break that time down to 34 minutes per day, or 48 minutes per day from Monday to Friday. Don’t forget that recreational activities like hiking, walking, and swimming also count. A family hike or bike ride might fit perfectly into your weekend routine and provide you that extra fitness.

5. Eat the Rainbow

As we learn in health class - the more color on your plate, the better. Millennials often opt for salads with varieties of fruits and veggies rather than a sandwich with meat and high calorie spreads.

All calorie-filled foods like burgers, fries, and pasta have pale colors, while healthy things like veggies and fruits have vibrant colors. Remember this: more color often means fewer calories.

6. Go to the Farmer’s Market

If you want to get fresh products for less money, go to a local Farmer’s market. You won't find or buy processed foods that slow down your weight-loss progress there.

And, while you’re there, experiment with some new products that will make weight loss nutrition more enjoyable. They can also be a fun way to teach your kids about healthy choices, so make it a family event!

7. Avoid Eating Out

Health-minded millennials avoid eating out because an average main dish in a restaurant contains 1500 calories. Try not to eat out more than two times a week and when you do, choose wisely.

8. Involve Your Friends

Many young people have replaced the dinners and happy hours for boxing classes and gym sessions with their friends. ‘Social exercise’ makes it less likely for you to skip a session and it also makes exercising more fun and enjoyable.

9. Get Informed

The Internet and today's technology provides 20-somethings with all the necessary information about eating healthy. The people they follow on social media are often providing them with extra information and motivation to be healthy.

Documentaries like ‘Food Inc’ and ‘Fat, Sick & Nearly Dead’ persuade them to be more careful about their lifestyle choices. Make it a priority to learn about healthy eating and wellness - it’s only a click away!

10. Forget the Soda

Regular and diet soda sales have declined in recent years and 20-somethings are to blame for it. They are learning more and more about the negative effects of chemicals and artificial foods. Research has proven that artificial sweeteners lead to a higher BMI and contribute to weight gain.

Women, on average, lose around five pounds after they stop drinking diet soda filled with artificial sweeteners. You should replace your soda with a detox water, Kombucha or unsweetened tea - all popular choices with the new generation of health-minded foodies.

11. Eat Small, Eat Often

We've heard it time and time again, eat small meals often. The healthy-minded millennials of today are all about mini-meals. Replacing meals with healthy snacks every three hours keeps blood sugar levels consistent, provides the body with necessary nutrients, and controls cravings for fat or sugary foods.

Efficient fat burning is crucial for long-term weight loss and you’ll get that by having keeping your meals small and having them often. Hummus, fruit, and vegetables are snacks rich in protein that will satisfy your cravings.

12. Add Probiotics

Millennials are extremely interested in probiotic products like yogurt and Kefir because they help maintain the good gut bacteria. These healthy bacteria help increase your metabolism which is crucial for weight loss, especially as we get older and our metabolisms naturally decline.

13. Selfies Anyone?

Smartphones are basically an extra limb for millennials. They are constantly sharing daily moments or snapping selfies. There are 175,334,4000 photos using the hashtag #food and 67,562,438 posts using the hashtag #gym on Instagram.

These numbers are constantly increasing. Many young people are using social media as a food and fitness diary and it's helping to keep them accountable. Getting likes for your fit selfie will definitely motivate you to stay on track!

14. Replace your Water Bottle

Millennials care for the environment, too and that is why they replaced the BPA water bottles for the reusable kind. BPA bottles are not only bad for the environment but can decrease fertility and have also been linked to obesity. Buy a reusable, BPA-free water bottle and aim to sip half of your body weight in water ounces per day.

15. Get Spicy

Sriracha has become an obsession for 20-somethings. That’s why you may have noticed most leading fast food chains have incorporated it into their menus. Adding this ingredient will help you lose some pounds by increasing body heat, decreasing appetite and increasing your metabolic rate. So, try adding some spice to your meals to burn extra calories!

16. Dress for Success

The ‘athleisure’ segment of the retail industry has been growing fast in recent years. Millennials want to fit their workouts in whenever it’s possible, so they opt for the fancy fitness clothes even if they are not actually going to the gym. It’s great because this clothing is comfortable and encourages you to move during the day.

If you can’t imagine walking around in yoga pants and sneakers, wear jeans. People who wear jeans to the office take 500 more steps a day than those who wear professional clothes. And, the more you move, the easier you’ll get the body you’ve always wanted.

If there’s a will, there’s a way - that is true for everything including weight loss. Taking the first step is usually the hardest but it is achievable.

People who have lost a whole lot of weight say that it takes persistence and determination to get to the body you envision. Once you start, you just need to keep going. It may take time, but it’s all worth it in the end.

According to those who have lost large amounts of weight, here are eleven steps they followed to promote the steady and healthy shedding of pounds.

1. Good Sleep Patterns

Not many people understand the relationship between rest and weight loss. Many people believe that staying up actually helps you shed pounds. That could be true, but it is very unhealthy.

When you are wanting to lose weight the healthy way, getting enough rest for your body to recover is essential. Sleep also works like nutrition for the brain. When we don’t get enough sleep, we look for that nutrition elsewhere and research shows we usually find it in food.

Make sure you have a good night’s sleep every night to satisfy the needs of your brain.

2. Follow A Meal Plan

Don’t waste your workout sessions on unhealthy eating habits. Find out what food you need to be eating to promote weight loss. Snack if you must, but choose what you eat. Enjoy what you eat by researching yummy but healthy recipes that are simple enough for you to try at home.

Make time for “treat days” as well. If you know you’re going out on Friday night, then make room for some pizza or a cocktail with your friends. Be flexible but in moderation.

3. Water, Water, Water

Sometimes we think we’re hungry when we’re actually really thirsty. Truth is, you can’t have too much water. It is so good for the body. It promotes weight loss by stimulating digestion and ridding the body of the toxins it has.

One tip, try shifting from cold water to lukewarm or even warm water. Especially after a workout, you will notice your sweat build up even more. Warm water is even better at promoting good digestion.

4. Have Fun With Your Workouts

You need to have fun with what you do. If you enjoy individual workout sessions then go for that. There are also tons of group activities you can try out. Dance, do yoga, high-intensity training or even Zumba – there is so much you can try out.

Change it up from time to time as well so you’re constantly learning and being challenged. Be a kid and enjoy what you do!

5. Positivity Is Key

Don’t stress yourself over what you haven’t accomplished; instead, celebrate what you have. Every single pound you lose is worth a cheer. Remember progress is a process. Take it a day at a time and, as stated, enjoy the little milestones in your journey to health.

Sometimes, there are plateau moments in weight loss. You end up feeling like what you’re doing is no longer working. At times like this, try to change up your diet and workout routine. As long as you keep moving forward, you’re doing great.

6. Progress Pictures

This really works! Seeing your before and after photos brings inspiration to you and helps keep you moving forward. You might want to start it weekly. The first few weeks should have big results.

Then, you can move on to monthly. Remember, the number you see on the scale is not the only way to see the progress you’re making. When you feel a bit low, the pictures you take should bring you back up. Remind yourself of how far you’ve come on a regular basis.

7. Food Diary

Be detailed! There are apps designed to help you keep track of what you’ve eaten and what your activity has been for the day. You can also write it on a journal if that works better for you.

A food diary helps you to learn more about yourself as well – what diet works best for you and what trends show you will probably start gaining. It makes you responsible for your own weight loss.

8. Munch Away

People often think of munching as an unhealthy eating habit, but that isn’t always the case. There are just times when we feel hungry in between meals and we can’t do anything about it. Staying hungry isn’t healthy at all. To solve the situation, we munch on something healthy.

This is part of being responsible for your own weight loss. Choose your snacks. Make sure they are healthy and contribute wisely to your daily calorie intake. You can have a small bowl of fruits or even vegetable slices. There are so many healthy options to choose from so there’s no excuse to open a bag of chips.

9. Be Ready

As stated, there will be hunger pangs to haunt you or situations when you feel oh so thirsty you want a soda. Be ready for these moments. Have snacks available that won’t ruin your diet and water as well.

Train yourself to be satisfied with the healthy options available to you. It’s all in your hands. Remember: persistence pays.

10. Be Responsible

When we make dietary or lifestyle mistakes, we often blame it on the circumstance – we’re too busy to exercise, too tired to cook or too afraid to try. Nope! That won’t solve anything. Take responsibility for your actions.

If you want to lose the weight, you need to be strong-willed and ready to do what you need to do. No one else can do it for you.

11. Run The Race

The choice to have a healthier life is not short-term. Many times, we look for quick fixes and fall into the trap of crash diets and unhealthy exercise plans. If you want to live a healthier life, you will carry that lifestyle on for the rest of your life.

When you lose the weight you need to, you can’t revert back to your old habits. Embrace the new you and the changes you made to get there.

Our bodies have a way of letting us know when we aren't getting the proper nutrition. The problem is, a lot of people don't know what signs to look for. We often miss and ignore the signals our brain and body is sending to us that something is wrong.

Here are a few of the signs that you should be aware of

You are tired a lot.

Sleepiness, fatigue, and low energy are all signs that there is something in your diet that you are not getting enough of. Make sure you are eating a balanced diet and getting enough of the necessary vitamins, minerals, and nutrients to get your blood sugar into a healthy range so you can stay energetic throughout the day.

You are always craving something specific.

They say that when you are craving something in particular, that it's an indication that the thing you are after is actually a sign of deprivation of something that your body needs. For example, if you are craving a hamburger, you might be low on protein. Stay aware of what you are hungry for and how you can supplement healthy choices into those cravings.

Your weight fluctuates significantly.

It is completely normal for the average person's weight to drop and gain somewhere between five to ten pounds from month to month. There is no alarm in this, but if you are experiencing more extreme weight loss and regain, it might be a sign of a poor diet regimen. You may be over-consuming for one period of time or under consuming for another. Make sure you are staying balanced and consult your doctor if you have any concerns about extreme weight loss or gain.

You get sick a lot.

If you are getting sick quite often, or if it taking you longer to fight off sickness than it does for the average person, you may not be eating enough food that promotes a healthy immune system, that is, assuming there are no other underlying health conditions. Fruits and vegetable are great sources for vitamins that help build a strong immune system and prevent as well as fight off illnesses. Make sure to incorporate those into your daily eating routine.

You become unable to focus.

Studies have shown that a break in concentration could be due to a sugar crash. Large consumption of junk food or anything that is high in sugar or caffeine may give you a short term energy boost, but will ultimately sending you crashing into a state when you lose your energy and concentration. Make sure that you eating a moderate amount of sugary foods and drinks to keep this from happening.

You have painful bowl movements.

Frequency doesn't really matter as much as comfort. If you are having painful bowl movement or you find yourself having to strain, it is often a sign that you are not getting enough fiber. A quick fix for that would consuming fiber rich food like peanuts, wheat bread, high fiber cereal and oatmeal, and lentils.

Remember to not ignore the things your body is trying to tell you. If you don't feel your best, it may be very easy to fix that with some simple changes to your eating habits.

So you’ve decided to start exercising and live a healthier lifestyle? Great! The first step is always a mental decision to change your habits. Along with a change in diet, exercise is the next biggest obstacle for your success in losing weight and keeping it off. Thankfully, there are many different types of exercises you can use – anywhere, anytime, any day! Best of all after a while you will start to love the feeling exercising gives you and wonder how you ever lived without it.

The options you have to pick from are limitless – whether it’s running, walking, dancing, sports or even just getting work done around the house. An important thing to note is to pick what you enjoy doing, this will lead to developing the healthier habit of daily exercise!

How much exercise should I do?

For heart health it is recommended that you do at least 30 minutes of moderate intensity exercise per day. If you are just starting out and having trouble reaching this amount, don’t worry too much as you will still be getting all the benefits.

How should I get started?

Firstly, when starting a beginner program it is recommended to consult your doctor. If you have any major health issues, or are over 45 you should definitely get medical advice before beginning just to be safe.

Next you should assess your level of fitness and set goals based on it. Are you prepared to run 3 miles? Workout at the gym three times a week? Take a walk around your neighborhood without losing breath?

It’s important you set realistic goals that you know you will be able to achieve and then alter them from there. If you set unrealistic goals you are more likely to burn out and not stick to regime, this is quite common in beginners. So the idea is to start slow and add to it as you progress so that you can develop a healthier habit for a lifetime.

Fitness terms and definitions

There are a lot of different phrases floating around amongst exercisers, and it’s hard to tell exactly what these mean. This is a list of the most common ones that you are sure to hear numerous times in your journey:

Cardio/Aerobic Exercise

Cardiovascular exercise is exercise that raises your heart rate and speeds your breathing up. This includes such activity as walking, running, dancing, biking and swimming amongst many others.

Maximum Heart Rate

This is calculated based on your age and is considered the maximum beats per minute (BPM) that your heart can reach. The formula is quite simple, you simply subtract your age from 220. For example if you’re 20 years old your maximum heart rate would be 200 BPM.

Flexibility/Stretching

This exercise is usually used to increase the flexibility you have in your joints. The older you are usually the less flexible you are, as your muscles/ligaments/tendons actually shorten over time. By stretching you can help lengthen these again and increase your range of motion. Note: Stretching should not be used to warm-up even though most people think it should. By stretching cold muscles you actually make them more prone to injury when you start your physical activity.

Strength/Resistance Training

This is the type of exercise that involves weights, resistance bands and bodyweight exercises. It is a very important part of exercising and helps to increase your strength of different muscles. Bodyweight exercises include things such as pushups and pull ups which use the weight of your own body as resistance.

Sets and Reps

This refers to the amount of times you do a given exercise. A set is the group of times you do the exercise, and a rep (repetitions) is the number of times you do the exercise per set. For example in the gym you might do a set of 5 squats, with a rep range of 10 squats per set.

Warm-up

This is an important part of exercising that involves preparing your body for the main exercises you will be doing, every time you exercise you should start with a warm-up. Usually something involving aerobic exercise is good as it gets your heart rate up which in turn helps to warm up your muscles and lubricate your joints – this means less injuries once you get into it.

Cooldown

Once you finish your exercise you want to gradually reduce the intensity, not suddenly stop while your heart is racing. This can be similar to the warm-up in that it can be an aerobic exercise, something like jogging on the treadmill while slowly progressing to walking as your heart rate and breathing begin to slow. Additionally, this is where you can add stretching and flexibility work and it is a great time to do it.

A few beginner workout ideas

So now that we’ve covered some of the terms let’s look at creating a routine that you can use. Remember it is important that you warm-up before each and every workout, and cooldown afterwards.

After the warm-up, there are three different types of exercise you are recommended to undertake. Of course you don’t have to do these all at once, but doing them consistently is a great way to increase your overall fitness level.

Cardiovascular

A good way to start out is doing some sort of aerobic activity for 30 or so minutes depending on your fitness level. This should be done four to five times a week and you will be amazed at how much easier it gets after a few weeks. The intensity of this exercise is hard to explain but you can try using the singing test method – if you are able to easily sing a song while doing this you need to up the intensity! Some exercises for this could be running, walking, dancing or anything that you enjoy that gets your heart rate up.

Strength training

This involves targeting your major muscle groups and is very effective for weight loss, because the bigger your muscles are the more calories your body burns. You should do this training twice per week and increase this as you become stronger. When starting out make sure you use a low weight and correct form – you should be aiming to do about 12 reps per set. As you get stronger you can gradually add more and more weight to these exercises. Remember not to do the same exercise for a body part two days in a row as the muscles need time to repair.

Flexibility training

This can easily be done at any point that you have some free time during your day. It should be performed around five to seven days per week and involves exercises such as static stretches. You should hold each stretch for at least 30 seconds for optimal results.
Note: When learning how to do new exercises you should ask someone with experience to show you the correct form. A personal trainer would be great if you can afford it, some will offer a few free training sessions when you first join a gym.

Equipment for home exercise

If you can’t get to the gym or want to workout at home there is a huge range of available equipment to choose from – a lot of this is useless so read the following carefully if you plan on buying anything. Some of this equipment you already have on you because you can use your own bodyweight to do a variety of exercises!

Treadmill

One of the most iconic pieces of exercise equipment and still one of the best for cardiovascular exercise. Today’s models have a variety of different options in which you can adjust the intensity and do things such as measure your heart rate. A treadmill is a great piece of equipment that will be useful forever and you should consider purchasing one if you plan to workout from home.

Free weights

Dumbbells, barbells and kettlebells are all great choices as far as strength training equipment goes. For a beginner, dumbbells are your best bet to getting started. Look for dumbbells that have adjustable weights so that you can do a variety of different exercises with them.

Exercise ball

These are fun pieces of equipment that are also useful long-term. There are a range of different bodyweight exercises you can do using an exercise ball and they are great for core strength and balance. You can even do different types of stretches using them, really the options are limitless.

Resistance bands

These are a great cheap piece of equipment that you can use for a variety of different exercises. You can also combine these with free weights to add even more resistance. They can also be used to assist you in doing bodyweight exercises such as chin-ups and pull-ups if you have trouble doing them.

Workout Videos

Sometimes you need an extra kick to keep you going and work along workout videos can be great for this. Make sure you have a good understanding of the layout of the program before purchasing so that you know if it will work for you or not.