summer

6 Ways to Lose Belly Fat in just 10 Days and be Ready for the Summer!

Since summer is on our doorstep, everyone is trying to do their best and look as better as possible in a bathing suit. However, not everyone achieves the ‘summer’ body they’ve imagined for themselves. If you’ve been also struggling to find the right methods to burn surplus fat and lose weight, you should definitely read the list below comprised of 6 beneficial tips.

The Best Weight Loss Tips for Summer

Lower the intake of salt

Excessive amounts of salt can lead to weight gain and bloating. However, regardless of how much you try to stay away from salt; there are some foods that are naturally rich in salt. Although we need salt for our optimal health, we shouldn’t consume more than ½ tsp per day.

Reduce the intake of carbs

Foods like bread and pasta can be the main reason for weight gain. Hence, reduce their intake and opt for foods rich in protein. This will result in weight loss and better overall health. This is more beneficial than a diet with calorie restrictions.

Avoid milk

If you drink too much milk, you might cause weight gain. Therefore, lower the intake of milk to a minimum and opt for more yogurt or several slices of cheese.

Decrease the intake of spices

Even though a lot of people enjoy spicy foods, excessive consumption of spices can lead to surplus acid secretion of acid in the stomach and lead to irritation which is of no use if you’re trying to get rid of surplus pounds.

Reduce the consumption of coffee, alcohol, sugar, and processed foods

These ingredients can lead to deposits of fat and you cannot lose weight if you don’t reduce or avoid their consumption.

Opt for the right fruits

Even though all fruits are healthy in general, very often, specific fruits can cause certain health problems. If you want to prevent complications with your digestion, stay away from apples and pears as they’re rich in fructose. If you’re trying to lose weight, choose citrus and berries.

 

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50 pounds

How to Lose 50 Pounds in a Quick and Healthy Way

No matter the age,losing 50 pounds is always difficult. It doesn’t matter if you are a young mother that is trying to fit back into those skinny jeans, a grandma that just need to be more vital, or a businessman who want to look better with the white shirt on, losing weight is not easy.

You need to be motivated, dedicated and to be ready to face the changes.The bigger the number, the bigger the pressure.

With 50 pounds or more, that is not easy as well. You are surely fed up, and you know that is bad for your health. You are aware that you need to make a change.

With so many 50 pounds to lose, how and where to start? No, getting started is easy, yes you have read correctly it is easy. And if you do it properly for sure you will have long-term effects.

Prepare and Make a Plan to Lose 50 Pounds

Before you start losing your 50 pounds, you need to be emotionally and mentally prepared for what is coming. Do not get scared of think of this as weird; it is more likely that you will succeed. With a proper plan, you will stick to things.

Before you start with your regimen consider this:

1.There Is No Such Thing As Perfect Time To Start

To lose a lot of weight,that will take a lot of time. But if you are determined to lose the weight, sometimes you will need to make sacrifices.

Bear in mind that while you make these lifestyle changes, there will be birthdays, vacations, holidays, nights with friends, dinners. You will need to make a sacrifice, and sometimes you might find it hard.

In times when you are tempted, think about your goals.

2. Losing Weight is a Full-Time Commitment

Bear in mind that losing a lot of weight takes patience and time. You cannot be dedicated only in the working days and at the weekend to go back to old habits. This is a full-time job. As long as you really want it, you won’t have any problems.

Remember not to expect incredible results after a week. On a weekly basis, you can lose from 0.5lbs to 3lbs. The greater results come later. You need to be consistent.

3. Sometimes You Will Mess Up

Let’s face it even the strongest and most dedicated person can make a mistake. The thing is to accept that and to move on. Not to stop with your plan, diet, and exercise just because you have made a little mistake.

It is OK, just get back and continue again. For sure the pounds you need to lose will make you feel pressured from time to time, but remember that you have some habits that won’t just go away overnight.

In case you are often making mistakes, you need to stop and think about it and remember about your goals, health and what in the long term will make you happy.

4. You Love Yourself That is Why You Lose Weight

You need to start with the proper diet and exercise because you love yourself. Start with a positive mind, that you love your body and you want better for your body. That is the only way you are going to end up with a positive outcome.

Do not do it because you hate your body. It is your body, accept it and love it. And when you love something you need to cherish it and take care of it.

Do not make the usual mistake to set goals that are linked to your clothing size or with some number on the scale. If you approach the issue like that, it will only make you feel pressured.

Instead, start with something that will make you feel proud at the end of the day. Something like taking the dancing lessons you always wanted to go to. Or running, for example, 5k will make you feel proud at the end.

Bear in mind that one change at a time is enough. You can try to add one new healthy habit every second week, and that won’t be overwhelming for you.

14 Tips To Start Losing 50 Pounds Weight

1. Start With Something You Like

Start with something that you will enjoy. If you like swimming, you can start to swim in order to do some exercise. If you do what you like, it will be much easier.

If you like to eat oranges, you can consume more of that. You can start with more easy changes, and with time you can try to include the more challenging changes.

2. Add Before Taking Away

Instead of being focused on the unhealthy habits and trying to get rid of them, you can simply focus on adding healthy habits into your daily life.

Remember to add, before you take away. It is much easier and less stressful.

You can start with something small such as walking your dog or drinking more water on a daily basis.

3. Drink Water

One of the reasons behind the tiredness, obese and sluggishness is dehydration. Instead of drinking soda or juice, you can drink water.

In that way you will be less hungry, have more energy and consume less sugar than you usually do.

4. Make Food Switches

You can replace the packaged and processed food with meat, grains, vegetables and fruits.

The processed foods have a high content of calories, sugar, salt, and fat. Also, they have preservatives and additives.

In order to have a healthier diet, make sure to prepare your own food.

5. Eat Proper Portions

Overeating is overeating, never mind if you are overeating with junk or healthy food. Try to listen to your body.

If after you eat a proper portion, you still feel hungry you need to take a moment. Stop, do not continue to eat, instead drink a glass of water and you wait around 20 minutes.

These 20 minutes will allow your stomach to transfer the signals to your brain, in order your brain to tell you that you are not hungry anymore.

6. Slow Down

We live fast, run a fast life, everything goes quickly, and in turn, we do not pay attention the amount of food we consume. We most usually do this, when we watch TV.

So, do not watch TV while you eat and try to chew slowly. In this way, you will be aware of the amount of food you consume, and you will eat less.

7. Add Vegetables Each Day

Make sure to add in your diet vegetables on a daily basis. Eating vegetables can actually add more fiber, minerals, and vitamins to your body.

You will feel full much faster, and at the same time, you will consume fewer calories than usual. Especially bear in mind to consume leafy green vegetables.

You can switch the carbohydrates with vegetables, and in that way, you will cut calories and feel full at the same time.

8. No More Sugar In Your Coffee

If you want you can keep the milk and/or cream that you put in your morning coffee or tea. However, bear in mind to eliminate the sugar.

The sugar is toxic for your body. It actually spikes the insulin, which in turn makes your body hold onto the fat.

9. Alcohol Is For Weekend Only

Alcohol has a lot of calories and sometimes because of alcohol you can feel hungry. You can control the consumption with just drinking on the weekends.

Or per week you can simply consume from 1 to 3 drinks. This might be a struggle for you, because of your previous habits or you might experience pressure from family and friends.

As an alternative to not drink when you are out with friends, you can be the friend that will drive. That is how they won’t pressure you.

And also you will be saved from massive amounts of calories.

10. No More Carbs for Breakfast

If you have more than 50 pounds, that might mean that you have very low insulin sensitivity. Instead of carbs, you can consume healthy fats, vegetables, and protein.

If you have a habit to have a smoothie in the morning, you can continue to do that. You can make a smoothie with protein, healthy fats, greens and half a cup of berries that are low in sugar such as cranberries, strawberries, blackberries, raspberries, and blueberries.

Also, what can help you to lose weight is if you get enough sleep. You can have a small amount of crabs that are not processed as an evening meal, and that will help you to sleep better.

11. Offer to Bring Something to Dinner

You don’t have to skip dinners with friends so that you can maintain your diet. You can always offer to bring something, and make sure that is something that you can eat.

So when you go to dinner instead of wondering whether there will be a healthy option or not, bring it yourself.

And bear in mind that on special occasions, you can always say no. And no matter if it’s your friend’s birthday, or you are on holiday with your wife, there is no need for drinks and desserts.

Your goals should be your priority; this is about you. Only you have the power to decide.

12. Combine Cardio and Strength Training

With cardio, you can burn a lot of calories, and on the other hand with strength workouts, you can build muscle and boost your metabolism and build joint that will be strong and with that prevent injury.

Include these 2 aspects in your workout routine. You can either do cardio some days and strength other days or if you want you can combine elements from both workouts.

You can always consult with a trainer, for the most proper workout according to your body. The trainer can help you and give you instructions.

13. Get Better Sleep

Enough sleep is very crucial. Without a proper sleep, you will feel stressed. That can make you consume more.

Because when you are tired, you will need to eat more in order for you to have more energy. And if you are exhausted there is likely chance that you will go to the gym.

In fact, even if you go to the gym you won’t be able to do the exercises properly.

14. Move More

Our population spends too much time sitting. Make sure to walk after work, or during your lunch break. Walk after dinner to your house.

Instead of going to the movies or having dinner with your husband, organize a more fun and active activity. Bear in mind that with moving you burn calories, which in turn can help you to lose weight. It is more healthy and better for you.

Losing a lot of weight is not impossible. Stay positive, start with small actions, seek support from your friends, family, and trainers.

Prepare emotionally and mentally, you want this, and you need this. Only you have the power to make a change in your life.

Start today, add one or two activities from the above mentioned and witness the change.

It is up to you. Change your life; lose 50 pounds ! The time is now.

For more articles how to lose 50 pounds or something else visit our website at www.healthyspecialized.com

 

jogging

10 Minutes Of This Exercise Burns More Calories Than 30 Minutes Of Jogging

Many people simply cannot start jogging regularly, as they find it dull, hard, or dreadful. Others suffer from joint pain, injuries, bad knees or sore feet.

However, if you are one of these, we have good news: there is a 10-minutes exercise which will help you burn even more calories, in no time!

And all you need for it is a jump rope! This exercise offers numerous benefits, such as:

  1. A whole body exercise

This exercise won’t tone your leg muscles only, but it will also work on your abs, legs, arms, back, and shoulders.

  1. It Burns Calories

It has been scientifically shown that 10 minutes of jumping a rope equals half an hour jogging when it comes to burning calories and cardiovascular improvement.

  1. It Improves Coordination

If you have tried it when you were little, you know that skipping the rope is not an easy thing. Yet, it improves your reflexes, balance, and coordination.

  1. It’s Versatile

You can literally do this exercise everywhere you want, at home, in the gym, in the garden, on the beach.

Additional tips:

  • You will need a proper rope, with adequate length, material, and handle, which can be bought from sporting goods stores.
  • You need shoes with no padding or try jumping barefoot.
  • Keep the head and the entire body straight, looking ahead, with the knees bent a bit, and the elbows near the body.
  • Spin the rope with the wrists instead of the arms.
  • Grip the jump rope handles with the fingers instead of your palms.
  • The heels should not touch the ground while skipping and use the front of your feet to propel you and to land. You do not need to jump high, only enough to skip the rope.
  • As soon as you master it, you can challenge yourself and try crossover, single leg hop, and double turn.

For more articles visit our website at www.healthyspecialized.com

steps

How Many Steps a Day Can Help You Lose Weight

There is rarely a person that is satisfied with his weight and doesn’t want to lose any. Although there are diets that are quick and fast, they are not always that efficient. But wouldn’t be great to lose weight and not be aware of it by walking steps all day?

Well, it is possible, no money is needed, just you need to change few habits. It is simple you just need to walk more. Yes, you can lose weight, just by walking? But, how many steps a day you need to do in order to lose weight?

How Much Calories We Burn While Walking Depends on 2 Factors:

1. Walking area

2. Body Weight

To be more accurate and specific here are the numbers you need to know

Your body will burn 400 calories if you walk for one hour. This will happen if you walk with an average speed of four miles per hour.

If you want to be even more specific, you need to know that in order to burn 100 calories you need to make 2,000 steps. That is around 1 mile of walking. In fact, in order to lose 1 pound, you need to burn 3,500 calories.

The best and healthiest way to lose weight and not have the yo-yo effect, is to to lose 1 pound in a week.

That means that you need to burn 500 calories in a day, or measured in miles you need to walk 5 miles on a daily basis.

Simple, right? You just need to change few habits.

Useful Tips on How to Walk More

1. Walk you kids to their school

2. Avoid using the bus on a daily basis; you can walk to your home or workplace

3. Use the stairs instead of the usual routine to use the elevator

4. Park your car a little further so you can walk, not on the exact destination where you need to get out

5. You can walk to the station instead of using taxi or bus

How Often Should You Walk to Lose Weight?

We recommend that the first 3 days you should only walk 15 to 20 minutes in order to adjust to your new routine. And in time when you feel ready, you can gradually increase the time to 30 or even 60 minutes per day.  It is scientifically proven that is an efficient way to lose weight.

In time, the walking will become a routine for you, so you won’t even be aware that you are losing weight and doing something about it

So remember to make the steps, and the numbers on the scale will change by themselves.

For more articles visit our website at www.healthyspecialized.com

muscles

Here Is How to Do These Muscles Exercises to Get Rid of Your Belly Fat in No Time!

The term core muscles is defined as a group of muscles around the pelvis and trunk. Namely, core muscles include the muscles in the abdomen, lower back, hips, and pelvis. These muscles are responsible for supporting the spine and keeping optimal balance.

If you sit for long periods of time during the day, you should strengthen your core muscles. This is actually more important to your overall health than you think. Keep in mind that strengthening your core helps support your spine and prevent pain and poor posture triggered by sitting all day long. It can also help enhance the overall posture of your body, prevent injuries, alleviate lower back pain, and enhance your overall athletic performance.

That’s not all, it can also help you get rid of your stubborn belly fat.

In fact, what most people do not know is that working your core targets more than just your abdominal muscles. It also engages your glutes and back muscles. As a result of this, working your core is particularly beneficial for those who are top-heavy and are prone to strain their back.

Here is a complete workout plan with simple exercises that can help you enhance your overall health and well-being, and help you get rid of your stubborn belly fat:

It is actually a 3-day workout plan that includes a few simple and effective core exercises.

– Day 1

On your first day of this workout plan, you should practice these 3 simple exercises. You should perform each exercise for about 5 minutes. You also need to do two repetitions for best results.

The first exercise is known as Skyscrapers. It is recommended to do ten repetitions on each side.
In addition, the second exercise is known as Windshield Wipers. You need to do ten repetitions on each side.
Finally, the last exercise is known as Army Crawls. You should only make 36 steps.

– Day 2

On your second day of this workout plan, you need to perform these 4 hard exercises. You should practice each exercise for about 5 minutes. Do two repetitions.

The first exercise is known as Breakdancer. It is advisable to do fifteen repetitions on each side.
Moreover, the second exercise is known as Skydiver. Hold for about half a minute.
Furthermore, the third exercise is known as Dead Bug. You should do ten repetitions.

At least, the last exercise is known as Thread the Needle. It is recommended to do ten repetitions on each side.

– Day 3
On your last day of this workout plan, practice these 4 challenging exercises. Perform each exercise for about 6 minutes.

The first exercise is known as Crab kicks into Superman. You should do six repetitions on each side.
Moreover, the second exercise is known as Star leg raise. Make sure you do ten repetitions on each side.
Additionally, the third exercise is known as Side V-ups. You need to do ten repetitions on each side.
The last exercise is known as Over/under. It is recommended to do ten repetitions on each side.

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