12 Weight Loss Tips that are Actually Evidence-Based and Will Work

12 weight loss tips

12 Weight Loss Tips that are Actually Evidence-Based and Work

Are you struggling to lose weight? You are not alone. According to the Centers for Disease Control and Prevention, more than a third of adults in the United States are obese. But it doesn't have to be that way! There is evidence-based information available on how to effectively lose weight without depriving yourself or exercising excessively. In this blog post, we will discuss 12 weight loss tips that will help you reach your health goals while also improving your quality of life!

Here are the 12 weight loss tips for properly losing weight 

Here is the first way to properly lose weight

Drink water: Especially before meals. In order to lose weight, it is best to drink water before meals. When we are thirsty, the body's thirst receptors send a signal that tells our brain how much fluid needs replenishing; when we're full and satisfied from food, the same receptors tell us whether or not enough liquid has been consumed. Drinking water prior to eating will help you feel fuller faster.

Here is the second way to properly lose weight

Skipping Meals: We all know that when we skip meals, especially breakfast, our bodies will crave food even more than usual and will make it difficult to lose weight. Instead of skipping a meal or snack, try incorporating healthy foods into your diet.

Here is the third way to properly lose weight

Track Your Food Intake: To lose weight, you need to keep an eye on how many calories you are consuming and burning each day. The first step in that process is keeping track of what food goes into your body! Keep a journal or diary with details about every single food item that you consume and track your weight loss progress.

Here is the fourth way to properly lose weight

Keto Pills: Ketosis pills are very popular and easy to get a hold of. These pills, which can be found in pill form or as drinks that you mix with water, contain ketones that will help your body enter into the state of ketosis. The most common brand is called Keto/OS; it's been clinically proven to reduce appetite and promote weight loss. You can use Revive Keto to lose your weight.

Here is the fifth way to properly lose weight

Exercise: Now, we all know that exercising can be a pain in the butt and difficult to do if you are busy or tired. But its worth doing! Even just 30 minutes of exercise per day will help tremendously with your weight loss goals. This is because after exercise, the body needs to consume more calories in order to replenish lost energy. If you have no time to do exercise you can use Revive keto pills to lose weight without exercise.

Here is the sixth way to properly lose weight

Body Positivity: There are many people who struggle with their weight and going on a diet or exercise routine because they have low self-esteem. This can be improved by doing things that make you happy and proud of your body, such as joining a gym or signing up for an exercise class.

Here is the seventh way to properly lose weight

Diet: If you're looking to lose weight in a healthy way, it's best not to go on restrictive diets that deprive yourself from food groups like carbs or fats. Instead, it's best to switch up your diet by eating a wide variety of food groups so that you're more likely to get all the essential nutrients needed for optimal health.

Here is the eighth way to properly lose weight

Drink Coffee (Preferably Black): Coffee is one of the best beverages for weight loss. It contains a type of antioxidant called chlorogenic acid that helps control blood sugar levels and also promotes feelings of fullness, which can lead to consuming fewer calories later on in the day. Coffee also has health benefits such as lowering your risk for diabetes, Parkinson's disease, and liver cancer.

Here is the nineth way to properly lose weight

Sugar Free Foods: These days, it's hard to find sugar free foods that taste good. But they're out there! The key here is finding products with very few calories or low amounts of sugars and carbs. Consequently, you can still enjoy your favorite sweets without feeling guilty.

Here is the tenth way to properly lose weight

Drink Green Tea: Green tea is a fantastic beverage for weight loss. It contains loads of antioxidants that can help with fat burning and control blood sugar levels. Consequently, the green tea will prevent you from being hungry all the time after drinking it. Studies have also shown that green tea drinkers are less likely to gain weight than those who don't drink it at all!

Here is the eleventh way to properly lose weight

Meditation: The key to successful meditation when trying to lose weight is consistency. Make sure you do it every day for a certain amount of time and make it part of your daily routine. As a result, over time, it will become easier. This strategy can also help with stress eating, which is one of the most common obstacles to weight loss.

Here is the twelfth way to properly lose weight

Yoga: If you're new to yoga, check out YouTube videos or take a class in order to learn how it's done! There are many poses that help with fat burning and full body stretching positions. Consequently, these can keep you mentally and physically healthy.

Conclusion

So, these are 12 weight loss tips that are actually evidence-based and will work. Give them a try if you're looking to get healthy, feel better about yourself, or just lose some extra pounds before summer comes around!

Build a Healthy Weight Loss Plan

10 Tips to Maintain a Healthy Weight

Most people know that the most important factors in weight loss are diet and exercise, but those words carry many negative connotations. By reframing the way you think about these things, you can develop a more positive outlook on health to maintain a healthy weight.

Build a healthy weight loss plan

Your weight loss plan begins with an attitude adjustment. Set realistic goals and be patient. Beware of self-destructive behaviors and don't let small mistakes derail your goals. Avoid fads and take a commonsense approach to your weight loss plan. If it is too complex, you probably won't.

1) Focus on health, not the pounds

Instead of using a diet program that focuses solely on weight, make real changes to your eating lifestyle. If you view food as a reward, you will always feel like you are restricted. It is much healthier to view food as fuel, fueling your body. If you put sugar in a gas tank, the car will not work properly. The same goes for your body!

2) It's a balancing act

Proper health and weight management require a bit of balance. It is never a good idea to go for the extremes. Eating too little and exercising too much can lead to as many problems as eating too much and not exercising. Find a balance that you can live with.

3) Lifetime habits are better than fad diets

There are countless diets that will help you lose weight quickly, but the moment you start eating normally again, you will gain weight again.

4) A healthy diet is key

Counting calories and carbohydrates is simply not sustainable. Choosing healthy and commonsense options is. Sticking to a smaller portion diet, with lots of vegetables, will go a long way. Don't be fooled by processed foods that claim to be sugar and carbohydrate free.

5) Regular exercise

When you imagine exercising, you probably think of running hard or lifting heavy weights. However, exercise is any physical activity that improves and maintains health and well-being. It can be a light walk in the morning or a yoga class twice a week. Pick something that you like to do so that you are more likely to stick with it. And remember, if you have any pre-existing conditions, talk to your family doctor before starting any exercise regimen. You can easily get gym equipment in your home with amazon discount codes at affordable cost.

6) Get enough sleep

Chronic sleep loss can contribute to health problems like weight gain, high blood pressure, and a lowered immune system. Getting enough sleep helps you wake up with a clear mind, able to think clearly.

7) Don't skip breakfast!

Eating breakfast is essential. When you sleep, your body is resting and essentially fasting. Skipping breakfast can cause intense hunger later in the day, which can lead to overeating. Get your day off to a good start with a reasonable, protein-rich breakfast to fuel your morning.

8) Healthy snack

Eating healthy snacks between meals can help curb hunger so you don't overindulge at dinner. Snacks can also help you get all the nutrients you need. One cup of blueberries contains only 85 calories, but it contains 25% of your daily vitamin C.

9) Limit your weekly intake of sweets

Sweets are fine in moderation, but too much sugar can lead to serious problems. There are no proteins, healthy fats, vitamins, or minerals in sugar. It's pure energy, and if you don't use that energy, it turns into fat.

10) Drink lots of fluids

You have probably heard conflicting advice on how much water to drink. A good rule of thumb is 9 glasses of water for women and 13 for men. It is perfectly acceptable to replace a few glasses of water with healthy liquids, such as low-sugar tea or juice.

A weight loss plan that works

Trying new things to stay active will help you avoid feeling stuck or bored. Starting the day with exercise is one of the best ways to make sure it gets done. Set goals and stick to them. If you slip, do not give up. Start again stronger tomorrow.

Choose your health!

Prioritizing health is the only way to guarantee a long-lasting weight loss plan. Beyond weight loss is weight management, which means that the efforts you made to lose weight do not stop there. Make sure you have chosen a healthy method of losing weight that is easy to maintain for years to come. You can also make a habit of running on a treadmill that keeps you fit and healthy.

Guest Author - Selena is a blogger and a guest contributor for a well-known brand that includes MESHEBLE. In her leisure time, she plays tennis.

How to Avoid Dangers of Prolonged Sitting – Get Up

How to Avoid Dangers of Prolonged Sitting – Get Up

Advances in automation and technology has changed the lives of hundreds of millions of people around the world. One of the consequences of these advances, has been that people spend more time sitting at home and work. In fact, millions of people spend nearly 8 hours a day sitting while at work. And, while sitting is definitely more comfortable, prolonged sitting is detrimental to your health.

Furthermore, studies show Americans spend an average of six to eight hours every day sitting in their free time. And, during that time, they are either resting, watching television, playing video games, listening to music, reading a book or working on computer while sitting.

Moreover, the 2017 American time use survey by Bureau of Labor Statistics reported that an average American spends 8.78 hours each day on sitting related activities. In fact, activities included driving to and from work, driving the car to run errands, eating, drinking, working, attending classes, homework, TV, socializing, cell phone, mail, email and other activities on the computer. In addition, a 2018 survey of 5,900 adults, reported that nearly 26 percent, of those responding, sat for more than eight hours a day. While, another 45 percent, of those responding, didn’t get any moderate or vigorous exercise. Finally, nearly 11 percent were not only physically inactive but also sitting for more than eight hours a day.

Effects of Sitting Too Much – Metabolic Consequences

  1. 1
    Sitting too much causes your large leg muscles to become inactive. Regrettably, this inactivity has harmful metabolic consequences.
  2. 2
    Most of all, sitting too much affects your metabolism, interferes with healthy cholesterol and blood sugar levels. Indeed, research shows that sitting too much causes obesity, high blood sugar, increased blood pressure, excess body fat around the waist, and abnormal cholesterol levels. Moreover, all of these conditions make up what is known as metabolic syndrome.

Effects of Too Much Sitting on Blood Circulation

  1. 1
    Slows down blood flow causing blood to pool in the legs and feet, leading to varicose veins, swollen ankles, or even dangerous blood clots. By the way, you can get relief for varicose veins and swollen ankles using a foot massager.
  2. 2
    Deep vein thrombosis (DVT) is caused by dangerous blood clots in the large veins of your legs. Sometimes, pieces of these clots break away from the clot itself and get into the narrow blood vessels of the lungs.
  3. 3
    Sitting too much causes blood to pool in veins of the legs – resulting in increased pressure within the veins. As a result the veins stretch, which weakens the walls of the veins and damage the veins. Symptoms of varicose veins include changes in skin color, sores, rash or a burning sensation in the legs.
  4. 4
    Causes brain fatigue. Indeed, uninterrupted sitting increases fatigue. Which, in turn, decreases heart rate.

Effects of Sitting Too Much – Weight & Obesity

  1. 1
    Most of all, Lipoprotein lipase (LPL) is an enzyme that breaks down fat so that it can be used as energy. But when LPL activity decreases, the body’s ability to burn fat suffers. As a result, the body uses carbohydrates for fuel, which in turn causes fat stores to increase. Paradoxically the body continues to gain fat even while consuming a low-calorie diet.
  2. 2
    Causes you to become obese. Indeed a study showed that being immobile makes you gain weight, while moving frequently helps prevent it.

Effects of Prolonged Sitting – Muscles

Most noteworthy, muscles need to be used to become pliable. Regrettably, when muscles are locked in sitting position for long periods of time they get stiff. In addition, prolonged sitting weakens muscles in the midsection, glutes, and legs.  Consequently, you are risking injury because your lower body has difficulty holding you up when you are sitting down. In addition, your lower body has difficulty keeping you stable when you are walking.

Muscles of the Upper Body

  1. 1
    Above all, prolonged sitting and slouching causes your neck and shoulders to curve and stiffen. As a result, your spine loses its flexibility as it absorbs pressure, and your pelvis rotates the wrong way.
  2. 2
    When you sit for too long, it is difficult to maintain good posture. You start to slouch and slump as you re-position yourself to be comfortable. Before too long, this slouching at the desk affects your posture when you stand or walk. Poor posture is very unattractive, painful and messes up your spine.
  3. 3
    Weight gain and poor posture while sitting too long causes your muscles in the back and neck to tense up and soon you have serious aches and pain throughout your shoulders, neck, back, hips, and legs.
  4. 4
    The major muscle groups in the arms — the biceps in front of upper arms, the triceps in the back and the forearms in your lower arms are all effected by sitting too much. Indeed, the triceps are a common area for fat deposits, meaning you’re most likely to notice excess, flabby skin in this area.
  5. 5
    Moreover, long periods of sitting day in and day out, causes your muscles to pull the nerves around them. As a result your nerves get pinched and you feel pain in the shoulders and lower back.

Muscles of the Lower Body

  1. 1
    The legs contain more muscle groups that any other part of your body. Prolonged sitting causes your quads, hamstrings, and calves to change, becoming less toned and perky as your muscles get smaller and less defined. The effects are first seen on your upper legs and hips, where fat deposits are common. This is largely due to the fact that fat in this area tends to be less metabolically active than the fat on other areas of the body.
  2. 2
    The buttocks are made up of three major muscle groups: the gluteus maximus, gluteus medius and gluteus minimus muscles. Too much sitting causes these muscles to become soft and undefined, leaving your butt looking flat and misshapen. As these muscles lose their tone, you may have difficulty maintaining good balance.
  3. 3
    Next, since the glutes impact your hip movement, pelvis rotation, and pelvic stability, what’s bad for the butt is actually bad for the entire body.
  4. 4
    Also, the hip flexors tighten up and prevent activation of the glutes. As a result, the pelvis can’t rotate forward, causing compression in the lower back which can lead to back pain.
  5. 5
    Finally, if the hips or glutes aren’t working properly, it can increase impact force all the way to the knees and ankles.

Effects of Prolonged Sitting on Diseases

  1. 1
    Above all, older people sitting for long periods of time are at risk of getting osteoporosis. Therefore older people need to increase their physical activity, because physical activity helps regulate bone maintenance, stimulate bone formation, and accumulation of minerals.
  2. 2
    Also, research shows that sitting and inactivity increases risk of dementia.
  3. 3
    Moreover, research suggests that excessive sitting has harmful effects on sugar and fat metabolism, which in turn increases risk of heart disease.
  4. 4
    Above all, when muscles are inactive they burn less fat. Therefore, a combination of slower blood flow and less fat being burned by muscles, means fatty acids have an easier time to clog your heart. Indeed, research in the Journal of the American College of Cardiology reported that women sitting more than 10 hours a day have a much greater risk of developing heart disease than those sitting five hours or less.
  5. 5
    Furthermore, a study shows that cells in muscles that don’t move much don’t need much sugar or glucose. As a result, these cells don’t respond well to the insulin sent by the pancreas via the blood. Consequently, the pancreas make more and more insulin and this leads to diabetes. In fact, research published in Diabetologia reported that those who sat for the longest period of time were twice more likely to have diabetes compared with those who sat the least. Furthermore, sitting for more than 8 hours a day has been associated with a 90 percent increased risk of type 2 diabetes.

Effects of Prolonged Sitting – Cancer

Most noteworthy, a Journal of the National Cancer Institute study of 4 million individuals and 68,936 cancer patients found that long periods of sitting, increases risk of colon, endometrial, and possibly lung cancer. Furthermore, the research reported that even among healthy, active people, the risk of getting cancer increases with each two hour increases in sitting time. Presumably, the increased risk may be due to excess insulin production, which encourages cell growth. Also the lack of movement decreases antioxidants in your body. Which in turn hinders the elimination of cancer-causing free radicals. In fact, excessive sitting increases lung cancer by 54 percent, uterine cancer by 66 percent, colon cancer by 30 percent.

Effects of Prolonged Sitting on Mental Health

  1. 1
    A study of 3,367 government employees found that those sitting over 6 hours a day reported symptoms of anxiety and depression when compared with those sitting less than 3 hours a day.
  2. 2
    Another study of 9,000 middle-aged women, in the Journal of Preventive Medicine, found that women sitting for more than seven hours a day were 47 percent more likely to suffer from depression than women sitting four hours or less.

Effects on Longevity

  1. 1
    Most noteworthy, a study, mentioned above, reported that reducing the average time spent sitting to less than three hours a day increases your life expectancy by two years.
  2. 2
    An Australian study reported that people watching an average of six hours of TV a day lived an average 4.8 years fewer than those who didn’t watch any TV. Furthermore, every hour of TV that participants watched after age 25 was associated with an additional 22 minute reduction in their life expectancy.
  3. 3
    Meanwhile, thirteen studies on sitting time and activity levels found that those who daily sat eight hours or more, without any physical activity, had a risk of dying which was the same as that from obesity or smoking.
  4. 4
    Finally, another study reported sitting time contributed little to the mortality of very active people.

Effects on Mortality

  1. 1
    Most noteworthy, a survey of 125,000 adults by the American Cancer Society found that adults who sat six or more hours a day were 19 percent more likely to die over the next 21 years when compared to adults who spent less time on the couch or at a desk after the workday is over. Indeed, the risks of dying were significantly higher for 14 of 22 specific causes of death. And, these 14 causes were: Alzheimer’s, suicide, kidney disease, COPD (such as emphysema), nervous disorders, Parkinson’s disease, peptic ulcer and other digestive disease, stroke, liver disease, pneumonitis, diabetes, cancer, coronary heart disease, and musculoskeletal disorders. Regrettably, over the next 21 years, 48,000 people who responded to the survey died.
  2. 2
    Meanwhile, another study followed 8,000 American adults, over the age of 45, from 2009 to 2017. Above all, the study monitored physical activities of these adults between 2009 and 2013 and their deaths through 2017. Most noteworthy, the study found risk of early death drop 17 percent in adults replacing 30 minutes of daily sitting by low-intensity physical activity. Also, adults, who replaced 30 minutes of sitting each day with moderate-to-vigorous exercise, saw their risk of early death decrease by 35 percent. Especially relevant, the higher risk of death holds even when people say they are trying to exercise. Regrettably, the recommended 30 minutes of moderate to vigorous physical activity daily does not eliminate risk from sitting during the remaining part of the day.
  3. 3
    Regrettably, over the last 25 years, one of the leading causes of premature death in the United States has been the lack of physical activity. Furthermore, ten percent of early deaths in the United States were from being inactive.

Other Effects

  1. 1
    Above all, being in front of the computer all day limits sun exposure. Consequently, since your body doesn’t get enough vitamin D from the sun, you have eat foods that contain vitamin D.
  2. 2
    Finally, lack of activity reduces your endurance levels and cardio health within two weeks of inactivity. And studies show that the amount of oxygen people take in falls rapidly after not training for a month.

Previous Research

  1. 1
    Data from a million people showed 60 to 75 minutes of moderately intense physical activity negated effects of prolonged sitting. Indeed, this 2016 study by the Norwegian School of Sports Science reported that one hour of moderate activity a day overcomes negative effects of sitting. In fact, they found that people who were sedentary for eight hours and had one hour of physical activity had a much lower risk than people who didn’t sit 8 hours but were not physically active. Consequently, physical activity really does help negate the impacts of sitting.
  2. 2
    And still another 2016 study by researchers from the University of Leicester, used data from England’s 2008 Health Survey. Especially relevant, they found that people who exercise regularly do offset the negative effects of sitting all day. In addition, they found that those who led a sedentary lifestyle, and did not meet the exercise guidelines, had the highest risk for diabetes and heart disease. Also, those who exercised regularly while sitting for large portions of the day were able to offset the negative effects of sitting all day including high Body Mass Index and high cholesterol levels. Finally, those who did not exercise regularly but had a low sedentary lifestyle had higher levels of HDL (good) cholesterol.
  3. 3
    Lastly, a 2014 study by researchers at Indiana University in Bloomington reported that taking a 5 minute walk every hour helped increase muscle activity and blood flow in participants sitting for 3 hours.

Latest Research

A study published in the March 21 2019 edition of the American Journal of Preventive Medicine looked at 14 years of activity and inactivity data of 92,500 people. Furthermore, one of the groups, in the study, were least active participants. And these participants had less than 17 minutes a day of moderate to vigorous physical activity. So a sub-group of these participants were asked to replace 30 minutes of sitting with light activity. As a result, the study found that their risk of premature death dropped by 14 percent. In addition, the study also asked another sub-group of these participants to replace 30 minutes of sitting with moderate to vigorous physical activity. As a result, the study found their risk of premature death drop by 45 percent.

Remedies for Prolonged Sitting Problems

Above all, remedies to offset the effects of prolonged sitting include the following.

  1. 1
    Take a break every 30 minutes and walk around so that you can stretch your legs and clear your head. By the way, the effects of prolonged sitting also affects seniors who need help walking. Consequently, these seniors can use walkers and rollators to help them walk.
  2. 2
    Or, if a break is impossible, just stand up and move around for a minute or two.
  3. 3
    Next, stand while you are talking on the phone or watching television at home.
  4. 4
    Also, verify that you will be comfortable working at a desk where you have to stand.
  5. 5
    Meanwhile, walk across the hall to talk to a coworker instead of sending an email.
  6. 6
    And while an elevator may happen to be convenient, take the stairs instead.
  7. 7
    Incidentally, park your car as far away from the entrance as you are comfortable.
  8. 8
    In the same way, walk to your desk using a longer route from wherever you happen to be

Exercises Providing Relief from Prolonged Sitting

Most of all, exercise for short periods of time throughout the day. All the exercises, described below, can be done wherever you are sitting. In fact, some of these exercises can be merged into the overall sitting process thereby making it easy to do them and less of a chore or burden.

Arms

Using Dumbbells

Exercising your arms – This one requires the use of dumbbells. The dumbbell bicep curl exercises your biceps. While the triceps kickback using dumbbells exercises your triceps.

Using the Wall

Standing push-ups – The standing push-ups exercise your arms. Stand facing a wall and push out your arms to the wall. Then bring your face to the wall and return. Do a set of 5. Or you can stand behind a desk and support yourself with your hands on the desk. Then, do a set of 5 push-ups against the desk.

Using the Chair
  1. 1
    Sit upright with feet flat on the floor. Bring the palms together in front of the chest and push both hands together as hard as you can until you can feel the arm muscles contract. Hold position for 20 seconds. Do a set of 5.
  2. 2
    Sit upright with feel flat on the floor. Clasp both hands with the four fingers in each hand in front of your chest so that the thumb of one hand is pointing while that in the other hand is pointing down.  Then pull as hard as you can until you feel the biceps working. Hold for 20 seconds and release. Do a set of 5.
  3. 3
    Sit on a chair and cross your legs. Then lift them off the floor. With you hands on the armrest, lift up your body and hold for 20 seconds, and then relax. Do a set of 5.
  4. 4
    Chair dip – The chair dip exercises your arms. Place hands on the armrest. Move your bottom to the front of the seat. Slowly straighten your arms and lift the body off the chair and hold for 20 seconds. Next, return to the starting position. Do a set of 5.
  5. 5
    Triceps dip – Sit on the edge of the chair with the palm of your hands of the front edge of the chair on either side of you. Plant your feet one or two steps in front of the chair. Next lift yourself up with the hands and move your butt over in front of the chair. Next bend your elbows so your butt comes down in front of the chair until the arms form a right angle at the elbows. Hold for 20 seconds and return to starting position. Do a set of 5.
Freestanding

Stand with your arms by your sides with palms facing behind you. Then push both arms back, making sure the arms are straight and hold for 20 seconds. Do a set of 5.

Shoulders

Shoulder raises – Shoulder raises relieves tension in the neck. Raise shoulders up toward your ear and hold for 10 seconds, and then relax. Or you can do one shoulder at a time. This one is easy to do and can be done even when you are sitting.

ABS

ABS squeeze – The ABS squeeze exercises your abs. Pull your lower abdominal muscles in so you feel the tightness in the abs and hold for 30 seconds. Do a set of 5. This one is, also, easy to do and can be done when sitting.

Back

  1. 1
    Back twist – The back twist is used to relieve tension in the back. Sit in a chair and place your right arm behind your right hip. Next, twist to the right side and hold for 20 seconds. Repeat the steps on the left side. Do a set of 3 on each side.
  2. 2
    To prevent affecting your spine and causing permanent problems likes back pain and damage to spinal structures, always maintain proper posture by sitting up straight – and not hunched over to the table.

Legs

Using the Wall

Wall sit – The wall sit strengthens the glutes, calves, quadriceps, hamstrings, and adductor muscles. Stand with your back up against the wall and slowly lower yourself into a sitting position with your thighs parallel to the floor. Hold that of 30 seconds. Do a set of 3.

Using the Chair
  1. 1
    Strengthen hamstrings – Stand behind a chair and hold for support. Gently move one foot back so that the heel is next to your thigh. Bring foot back and do the other leg. Do a set of 3 on each leg.
  2. 2
    Leg planks – While at your desk, sit on the edge of your chair with knees bent and feet on the floor. Raise one leg straight up so it’s parallel to the floor. Hold for 20 second. Then do the other leg. Do a set of 3 with each leg. Or do both legs at the same time.
  3. 3
    Tapping your feet – while seated tap your feet for 30 seconds. This one keeps blood circulating through your feet while also exercising your calf muscles.
  4. 4
    Glute squeeze – squeeze the glutes as hard as you can and hold for 30 seconds. You can do this sitting down and without anyone noticing.
  5. 5
    Squats – Squats exercise your quadriceps, hamstrings, glutes, abdominals and other core muscles. From your sitting position in the chair, stand up and then sit back down. Do a set of 5. In another variation, stand up and bend your knees so your thighs are parallel to the ground and hold up your arms in front of you, also parallel to the ground. Hold for 20 seconds. Do a set of 3.
Freestanding
  1. 1
    Heel raises – Exercises the gastrocnemius muscles of your calves. Stand with feet shoulder width apart Raise your heels off the floor and stand on your toes. Then lower yourself back on the floor. Do a set of 5.
  2. 2
    Leg raises – Stand with feet shoulder-width apart. Raise on leg and bring it down after 20 seconds. Repeat with the other leg. Do a set of 3 with each leg.

Exercising Machines Providing Relief from Prolonged Sitting

  1. 1
    First of all, check to see if you can use a under desk exercise machine underneath your desk or table.
  2. 2
    Also, check to see if you can use an under desk stepper, folding pedal exerciser, pedal exerciser for the elderly, medical pedal exerciser, motorized pedal exerciser, or under desk ellipticals for your legs.

Stack Sitting

Stack sitting is a technique to prevent your back from hurting. Most of all, stack sitting is used in the absence of a backrest. Above all, as you sit, stack the bones of your spine, from top to bottom in a single column to support your head without using any muscles. Moreover, the video shows how to do stack sitting.

Stretch Sitting

Similarly, stretch sitting is also a technique to prevent your back from hurting. First and foremost, sit back in a chair and curve your body forward from your waist, to elongate your back. Next, press your elongated spine against the back of the chair. Meanwhile, the video shows how to do stretch sitting.

Stretching Exercises

In addition, try the stretches demonstrated in the video below. Most noteworthy, they open your chest, strengthen your back, and reinforce your core. As a result, you will maintain your range of movement. And, don’t forget to stand tall when you do get up from the chair.

Recommended Guidelines for Physical Activity

Meanwhile, the United States Department of Health and Human Services publishes physical activity guidelines and recommendations for Americans. And these guidelines recommend that, each week, Americans do either 150 minutes of moderate aerobic activities or 75 minutes of vigorous aerobic activities.

In addition, the National Institutes of Health’s Heart, Lung, and Blood Institute also publishes guidelines on physical activities. And, in fact, these guidelines provide examples of physical activities that you can do around the house. Finally, these guidelines also describe physical activities that are moderately intense.

HOW TO LOSE WEIGHT IN A MONTH

HOW TO LOSE WEIGHT IN A MONTH

Being heavyweight is a present condition that affects many people across the globe. This may be caused by hereditary factors incrimination and the dietary habits that most people indulge in without knowing its consequences. This condition may be hard for people to bear and to some extent, it reduces the self-esteem of people. People need to lose weight to be fit and to have a relatively sizeable body.

However, heavyweight can be reduced or even lost. Strict observance of dietary needs and proper exercises. Upholding a good lifestyle that is punctuated with a balanced diet can suffice in cutting the excess weight. The ideal weight can be achieved if at all an individual can routinely observe the health measures to the latter. In this article we discuss of how to lose weight in a month.

Ways of losing weight in a short period

1. Setting target goals

When contemplating to start observing some measures of reducing some weight it is important to understand that three or four weeks can be slightly a few days to cut the excess weight. To reach some reasonable targets of losing some weight one can be assured of losing certain pounds per day and thereafter a week. This is often repeated over a certain period before one completely reduces the weight. The healthy wise protocols of losing weight are advised since they have been proven beyond any shred of doubt to be useful and beneficial in losing weight.

2. Reducing the amount of calories intake

The number of calories that one takes is directly proportional to the weight one must be having. Consuming fewer calories will therefore mean that one is tipped to cut down his or her weight by a pound per day. Health practitioners advise that one should take a maximum of 3500 calories in a day to avoid being obese. Cutting some 400 calories from one's diets is better and a good direction towards reducing body weight. Vegetables and any greens have been considered as ideal foods that help in cutting the body weight. This means that must consider reducing the craving of sweet foods such as sweets to cut the weight.

3. Proper choosing of the carbohydrates

Carbohydrates are known to be energy-giving foods however some may impact negatively on one is body by accelerating body weight. Many useful carbohydrates such as sweet potatoes are proven to be the best recipe for one wishing to cut weight and to remain fit.

4. Embrace a balanced diet

Any balanced diet is geared at providing the essential nutrients to the body and this will automatically translate to a proper and normal lifestyle that one should desire to practice. Green vegetables, nuts, rice, wheat pasta, and some less fat daily products are sure foods that will necessitate the bodyweight loss.

5. Put a break to processed foods

Overindulgence into processed foods is not a good habit ideally in combating the excessive weight in human beings. These foods are believed to contain some elements that facilitate excess body weight accumulation. For one to lose weight in a month he or she should avoid and abstain the taking of processed foods such as sodas, energy drinks, and sugary foods. If one can distance himself or herself from these foods then weight loss could be an easy thing.

6. Taking enough water

Water is an important solvent that should be taken in plenty by anybody. It is healthy for one to take enough water, especially after every meal. A total of eight glasses per day is good to go for anyone wishing to cut the excess weight loss. Adding some lemon inside the drinking water makes it better as it replaces other sugary foods such as soda which are not advised, medical practitioners. Therefore, enough water taking can mean good in reducing body weight.

7. Regular body exercises

There are many forms of exercise one can be required to partake. However, exercises such as squatting make one lose some fifteen to sixteen pounds in four weeks. When regularly practiced they help in increasing the mass of the muscle which in turn increases the rate of metabolism thus lowering the body weight.

8. Doing more cardio exercises

More cardio exercises increase the heartbeat and the ability to pump blood faster. This further increases metabolism which helps the body to function efficiently. This more cardiovascular exercises help one to lose and cut excessive weight.

9. Walking

Some small miles can be covered by walking about without necessarily running. This walking helps one to lose about twelve pounds in a month. Making some stretch walking will easily enhance the body to lose some weight within a month. Walking like other exercises should not be taken for granted. No exercise is small in terms of improving body functionality. Some calories can be lost from somebody pounds when one is walking.

10. Diversifying the exercises

Training in-circuit helps to cut the monotony of doing similar exercises for some time. When one does many different exercises, it helps him or her in reducing more calories that might lead to the accumulation of large weights. A lot of exercises help in creating some impetus in one to continuously practice thus him to cut the weight.

11. Supplement your diet with some proteins

Protein can satisfy the whole day without necessarily taking some snacks. Animal and plant proteins Protein has proved to be necessary for weight loss. Foods such as eggs, chicken fish, and nuts can suffice in reducing weight.

12. Take some light meal

One should take a light meal, especially when closing the day. This will necessitate the body in reducing the weight easily. The rate of digestion and metabolism will be okay when one has taken a light meal. Meals taken during the evening hours can be stored as fats hence not advisable to take heavy meals but one should think of taking of meals such as soups and salads.

Conclusion

Being physically fit is something good for anybody. Weight loss is important for normal human beings as it keeps them healthy and physically fit.

What Is Leptitox? Can You Really Lose Weight Using It?

What Is Leptitox? Can You Really Lose Weight Using It?

Have you been looking for effective ways to get rid of all your love handles but find yourself lacking the motivation to exercise, hit the gym, or diet doesn't seem to work on your end? Then it's time to add a little boost, in the form of Leptitox, to your typical weight-loss project and cut those muffin tops safely, efficiently, and fast.

Finding an authentic, genuinely safe, and effective weight loss supplement is essential. Your health should be your top priority before physical appearance. However, getting the best of both worlds is now feasible.

Leptitox is gaining popularity, and experts have tried, tested, and recommended this product for an effective weight loss solution. But can you really count on weight-loss pills, are there side effects, or does it 'really' work?

What is Leptitox? Does It Really Work?

Leptitox is making a buzz about its efficacy, with its proven results and testimonials from people who have used it. Some tag is a scam, who wouldn't if it's too good to be true, right? But what is inside this weight-loss pill and why people are going-gaga for losing love handles and unwanted fats?

It's an organic, all-natural, weight-loss supplement that guarantees effective results. It's scientifically tested to work in a shorter time, faster weight reduction, a great balance of natural leptin, or get your money back.

This fat-burning supplement is manufactured and designed by Morgan Hurst and Sonya Rhodes. Compared to the traditional ketosis method, Leptitox helps achieve your weight-loss goals faster. Leptitox supplement, also known as the best 5 second water hack, enhances metabolism exponentially, burns unwanted fat, puts the body into the starvation mode, and starts releasing the fat storage from your body, instead of consuming energy from carbohydrates.

Leptitox is known to help you control those hunger pangs, especially unhealthy cravings, that inhibits you from eating extra fats along the process.

Interesting Facts About Leptitox

Leptitox makes it possible for you to lose weight, thanks to its all-natural ingredients permanently, it's a heaven-sent solution with guaranteed efficacy.

For most people who have tried various ways to lose weight, and end up disappointed, Leptitox may seem like one of those supplements made of sceptical ingredients that will add another baggage full of disappointment to your load.

What set's Leptitox apart from the competition? It doesn't compete, but offers a solution! Now we're talking; if it's hard to trust them, maybe the 60-day guaranteed refund can add a little trust? It's easier to try knowing it's already a win-win on your part.

Leptitox is no-hocus-focus, but pure science, for a change. It's 100% natural, made from herbs, a couple of spices, and a couple more good measurements of amino acids.

These 22-ingredients works together to give you three important things

  1. 1
    Promote a healthy weight loss process
  2. 2
    Controls your appetite
  3. 3
    Helps your body detox properly

Leptitox Benefits

  • Made with 100% all-natural ingredients
  • Suppresses food cravings
  • Helps maintain and regulate sugar levels to the bloodstream
  • Increases metabolism rate
  • Burns calories while oxidizing the body fat
  • Prevents fat storage coming from unhealthy food
  • Compact supplement filed with vital antioxidants and vitamins

Pros

  • FDA Approved - It's clinically tested safe for adult consumption. It gives you peace of mind knowing that the FDA approves Leptitox for dietary supplement and weight-loss pill. 
  • Gluten-Free - It's safe for people who are allergic to gluten and above 18 years old. 
  • Natural Ingredients - The main reason for Leptitox popularity is it's made of natural ingredients which means there are toxic chemicals into the supplement.
  • Burns Body Fats Fast - It helps oxidize existing body fat (which you can measure using a body composition analyzer) and turns them to energy. 
  • Enhance Metabolism - It enhances body metabolism and increases the process of weight loss and unwanted fats.
  • Healthy Heart - It lowers cholesterol level and maintains glucose level in the bloodstream for a healthy heart.
  • Guaranteed Refund - Guaranteed refund if there are no changes to your body weight after consumption, even if it's only for a few days, you can request for a refund.

Cons

  • You can only purchase Leptitox on its official website. There are no available supplements on any physical store.

Is Leptitox A Legit Weight Loss Supplement?

Leptitox is made of 100% natural ingredients that are packed with 22 powerful essential plant essences. It doesn't contain toxic chemicals. It is mainly made to battle love handles, food cravings, or slow metabolism.

Leptin-resistance is the primary reason for weight gain, and the supplement targets this aspect. It has proven efficiency compared to counterpart weight-loss supplements.

Conclusion

Staying healthy becomes imperative when incorporating a healthy lifestyle. Lack of motivation to exercise and hit the gym is a common excuse, especially if you're already worn-out after a day's work. Leptitox comes to the rescue, after intensive research on how to battle the age-old weight loss issue, it guarantees visible and fast results.

Guest Author: Tracy Gomez

Filtered Water – 5 Surprising Tips to Lose Weight

5 Surprising Tips to Lose Weight With Filtered Water

Drinking enough water has numerous health benefits. But, the water has to be pure, clean, or filtered. Regrettably, drinking contaminated water can expose you to a variety of waterborne diseases. Worse still, it hinders your liver from functioning optimally, making it unable to excrete toxins and excess fats.

How can you make your drinking water safer? Filtrating will make your water taste better. Also, filtrating will eliminate sediments and contaminants. Luckily, there are different water filtration systems in the market. So, you can get the best water filter for your needs. According to Ed Carmichael at CleanerSofterWater.com, a water filtration system will help you solve all quality-related water problems in your home.

What are the Benefits of Drinking Filtered Water for Weight Loss?

Appetite Suppression

Drinking enough water reduces your appetite levels. As a result,  you are unlikely to snack on sugary things, which can derail your weight loss efforts.

Tastes Better

The process of filtration removes smells and strange tastes from your water, and this makes it easier to drink more water. Also, hydration has many benefits to your body and can help keep your weight in check.

Improves Digestion

Water is an essential element for transporting nutrients to all parts of your body. Water also eliminates toxins and wastes from your body. Furthermore, drinking enough pure water aids in digestion, and this helps in maintaining the right weight.

Reduces Water Retention

One of the main contributors to weight gain is water retention. When you fail to drink enough water, your body tends to retain water as a defense mechanism against dehydration. However, drinking adequate amounts of pure water makes your body eliminate excess water, which helps in weight management.

How can You Shed Excess Pounds with Filtered Water?

1. Acquire a Water Filter

You can only have a steady supply of filtered water with a water filter in your home. A high-quality filter will filter out sediments and chlorine, making your water pure and tastier. Also, water treated this way tastes better than ordinary water, and this will make you likely to drink more each day.

2. Drink 6-8 Glasses Daily

Filtered water will hydrate your body, and this makes all your body organs function efficiently. When you don’t drink enough water, your body will get dehydrated. As a result you will feel hungrier, which causes you to snack on starchy sugary foods. And, the sugary foods will instead lead to excess weight. Also, drinking enough water will make you unlikely to drink energy drinks. And, this lowers your sugar intake which, in turn, helps in weight management.

3. Carry a Bottle of Filtered Water

Having water in a bottle or a water filter pitcher while on the move makes it easier to quench your thirst no matter where you are. Also, the presence of the water bottle will encourage you to drink more water and stay hydrated. Which, in turn, will make you feel fuller and less likely to overeat. As a result, you will lose weight.

4. Set Reminders to Drink More

Acquire a digital clock that will beep, to remind you its time to drink a glass of water. Also, the digital clock will make you take a few sips even when you’re not thirsty, and this boosts your water intake. These reminders will help you keep drinking throughout the day, and this helps in weight management.

5. Spruce it with slices of Lime

Adding lime or lemon slices in your filtered drinking water makes it tastier, and this will prompt you to drink more. Meanwhile, the citric acid boosts metabolism which will help you  burn excess calories and store less fat.

The Bottom Line

We can’t disregard the benefits of drinking filtered water in weight management. There are many ideas that you can practice to help you drink more water. So, consider the above tips to reap the many benefits of filtered water, including weight management and improved overall health.