.Hello Healthy Blog.

Detoxification is really important and great solution if you want to lose some weight. Starting a low-calorie diet is not always a good idea because in that way you start to deprive your body of nutrients, therefore your body can starve and the result will be slow metabolism. So here we are talking about something much more healthier than starving – adding lemon water to your diet plan.

We present you a 14-day lemon water challenge that will help you to lose weight. The lemon is perfect because it’s low in calories and rich in vitamins. After 14 days you will lose the extra pounds and you will feel great. Your body will be thankful.

Also you need to know that the best way to lose weight is to start exercising as well. You need to burn more calories than you consume in order to lose pounds. So combination of healthy diet, exercising and the 14-day lemon water challenge will help you to achieve perfect results. The lemon water will even speed up the whole process.

Only in 14 days you will become owner of a perfect body. Drinking a glass of lemon water at different times of the day will help you to boost the metabolism and you will stay healthy while losing the pounds. After 14 days you need to make a pause of few days and then you can continue the challenge for another 14 days.

Here’s the 14-day lemon water challenge

Day 1: Right after waking up consume one cup of water mixed with one squeezed lemon.

Day 2: Squeeze two lemons and mix it into two cups of water. Drink it before having your breakfast. You can also add honey for taste.

Day 3: Add the juice from three lemons into three cups of water, add a little honey.

Day 4: Squeeze four lemons and mix it with four cups of water and a little honey. Drink it twice a day, half in the morning and the other half in the evening before going to bed.

Day 5: Mix together the juice of five lemons with five cups of water and honey. Consume it twice a day.

Day 6: Add juice of six lemons into six cups of water and then add some honey. Drink this mixture three times a day.

Day 7: Squeeze three lemons and mix it with ten cups of water. Drink it before meals three times a day.

Day 8: Mix together the juice of six lemons and six cups of water.

Day 9: Add the juice of five lemons into five cups of water and then add a tablespoon of honey.

Day 10: Use four lemons and four cups of water to prepare the drink. Add one tablespoon of honey.

Day 11: Squeeze three lemons and mix it with three cups of water. Add one teaspoon of honey and consume it twice a day.

Day 12: Use the juice of two lemons and two cups of water to prepare the drink. Consume it in the morning before breakfast.

Day 13: Squeeze one lemon and add it into one cup of water.

Day 14: Squeeze the juice from three lemons and mix it with ten cups of water. Add a tablespoon of honey and the drink is ready.

I think it’s safe to say a lot of people are pretty lazy these days. And I don’t mean in every thing. We live in a busy world and have a million obligations and by the time the day is done (family fed and bathed included)… we instantly become lazy.

All we want to do is kick back and relax. Or even just go to bed early because tomorrow is right around the corner. I get it. Trust me. But honestly, it all boils down to excuses. And the biggest excuse of them all is “I don’t have time”. We’ve all said it. But with so many busy moms, dads, students with jobs, etc. shedding pounds, we can’t deny the fact that it can be done. We all only have 24 hours in a day.

The key is to make small changes so you don’t get overwhelmed with trying to do it all. That’s why I love lazy girl hacks! Lazy girl hacks are just habits that you can develop by doing them every day and they are simple enough they won’t overwhelm you. So here are some of my favorite lazy girl fitness hacks!

1. CREATE A PLAYLIST THAT IS THE SAME LENGTH AS YOUR WORKOUT

Are you the type of person that checks the clock a lot while you workout? The likelihood of stopping your workout early increases with every glance at the clock. A great remedy for this is to create multiple playlists for different workout lengths.

This will depend on where you are at physically. You are reading this post so I’m assuming you’re just starting out (or starting again). So start out with two playlists. One that’s 10 minutes long and also one that’s 20. The average song is 3-5 minutes long. You could start out with a song to get you motivated, a song to get you pumped up, and a song to wind you back down.

And when you’re more advanced, create a few more playlists. 30 minutes, 45, and an hour.

2. JUST 10 MINUTES

This goes with the hack mentioned above. You can always start out just working out for 10 minutes a day. This will still help you in so many ways. Lots of healthy benefits, but it also will help you build the habit of working out every day.

And when you do move up to more time working out every day and you have a bad day, tell yourself “just 10 minutes”. Give yourself permission to stop after that. But you might find that your motivation is back up and that you can go longer.

3. DRINK MORE WATER

Yea, yea… you know you need to drink more water. But did you know that drinking water suppresses your appetite and helps you burn more calories throughout the day? Drinking cold water can help you burn up to 2-3% more calories within the next 90 minutes. So if you’re drinking water throughout the day, you are burning more calories with very little effort.

To help you drink more water, here are a couple of tips. Keep water with you at all times, drink a bottle of water with each meal, add fruit to your water, and eat more soups and fruits/veggies since they have a high water content.

4. REWARD YOURSELF

Rewards work. With kids and pets, but also with us adults. But it’s got to be a short term reward. You have your weight loss goal and that will be an AMAZING reward when you hit it, but that could take a little bit. So give yourself some small rewards because it’s easy to lose sight of the end sometimes.

Be careful when rewarding yourself with food. It’s so easy to go overboard. You could do a piece of dove chocolate after a whole day of doing good and meeting your goals (that’s about 44 calories). Or if you have some more patience, wait till the weekend and get yourself a cheat meal and dessert.

A better reward would be something that’s not food related. Like buying workout clothes, taking a fitness class, getting a massage, fitness gear, etc. It’s all up to you.

5. WORK OUT WHILE WATCHING TV

Doing some simples exercises like lunges, squats, planks, push-ups, and sit-ups while watching TV is a great option for days when you missed your workout. You could also just workout during the commercials so you’re not distracted from your show!

When I finally told myself, enough was enough, and that I deserved all my goals and dreams, I realized that I needed to make some serious changes in my life. I eventually realized that the reason I wasn’t able to lose weight (and keep it off) was that I wasn’t willing to change some of my core habits. Or more honestly, I was scared to make some huge changes. It wasn’t until I paused and did some serious self-reflection that I was able to identify which of my core habits I needed to change in order to achieve my goals. When I dedicated myself to changing those habits, that was when I was able to lose 100 pounds and keep it off.

Keep in mind while reading this post that these are things that worked for me. They may not necessarily work for everyone. However, I do recommend giving everything a try, because what do you have to lose?

Drink at least a 1/2 gallon of water daily.

One of the best things you can do to help yourself lose weight and maintain the weight loss is to significantly increase your water intake. There are lots of different ways to drink more water. Remember that tea and coffee also count as water intake. The myth that tea and coffee lead to dehydration has long since been debunked. Another easy way to drink more water is to carry a water bottle with you throughout your day. Or to set phone alarms to remind yourself when to take a sip (or chug lol).

Don’t eat after 8 pm.

If you’re wondering which habit is the easiest to adopt, this habit is it. Challenge yourself to stop eating before 8 pm, and then don’t resume eating until the morning time. Most often, calories eaten after 8 pm are calories we do not need. So ditch the late-night snack!

Plant-based Foods.

I’ve been eating a plant-based diet for 6 years now. This means I avoid consuming meat, dairy, and eggs. I absolutely credit removing red meat and dairy to achieving my weight loss. Now, I’m not suggesting everyone crazy change-up their diets right away, but I would highly recommend limiting dairy and reducing animal fat intake. It’s an easy way to achieve a calorie-deficit and (if done properly) means an increase in nutrient-dense foods.

An easy way to dip your toes into this style of clean eating is to adopt Meatless Monday. Challenge yourself to try new recipes, vegetables, legumes, fruits, etc to fill yourself up.

Reduce or eliminate alcohol.

I talk about not drinking your calories in another post but I’m going to take it one step further and suggest reducing your alcohol intake. During 2018, I committed to drinking little to no alcohol and it is unbelievable the difference it played in my health. Considering even a light beer is still almost 100 calories, even a couple of drinks adds up real quick. And if you’re drinking mixed beverages, then you’re looking at some serious calories. Easily drop a couple of pounds by removing or reducing alcohol consumption.

Nowadays, I allow myself to have the occasional drink each month. But I still commit to keeping my alcohol intake low. Overall, I’ve noticed a huge difference in my skin complexion and less bloating. Those are two great reasons that help me stay away from overindulging in alcohol.

Embrace natural sugars.

Personally, eliminating sugar from my diet is just not realistic. I’ve tried many times and have failed miserably. But, when I started to substitute white, processed sugars for more natural sugars like honey, maple syrup, agave, etc, it completely changed my waistline. Even though I was still eating sugar, I wasn’t gaining weight like I was in the past. Now, I’m not saying go overboard on the sugar because it’s from a natural source, but you can consume it more confidently.

When I’m craving sugar, I try to eat fruit first. Fruit is a great natural sugar. Personally, oftentimes an apple with some peanut butter will satisfy an initial sugar craving. And like I said above, eating a healthy snack first makes you less likely to have an unhealthy snack after.

Trying to lose weight and going on a diet can become a nightmare for some people. And for others, it might be a normal healthy routine for them. But if you're the first type where dieting is not your cup of tea and love eating too much, then read on.

With so much information out there about how to lose weight fast or how to develop healthy eating habits, it's probably also a challenge to decide on what works best for you since you're bombarded with hundreds and thousands of information from a single search on google.

As a society we all grew up thinking that the way to lose weight fast and most efficiently is to drastically reduce our daily calorie intake, which most of the time just meant eating less food.

But we now realize that we can actually lose weight by eating more, if done in a well manner. Here are the 3 principles to eating more and still losing weight:

EAT FATS

Beginners often feel a bit anxious when they hear that fats should be consumed to stay healthy and lose weight. The fact is there are healthy fats and bad fats. The macronutrients in good (healthy) fats will help kick away your hunger signals, making you feel full quicker. Regularly eating healthy fats can also impact blood insulin levels positively as well as reduce the risk of type 2 diabetes. And that should not be ignored, because type 2 diabetes affects nearly 300 million people worldwide and accounts for 90-95% of all adults who had diagnosed cases of diabetes, says a study from the Harvard School of Public Health.

Besides the fats found in processed fats however, all other fats should be just fine for a healthy lifestyle.

Some examples of healthy fats include:

Avocado
Coconut oil
Sunflower seeds
Cheese
Dark chocolate
Nuts
Fatty fish
Whole eggs
Extra virgin olive oil

EAT PROTEIN AND FIBER IN EVERY MEAL

Metabolism gets boosted by consumption of protein, helping you to feel full longer and avoid from bingeing. Fiber is a crucial nutrient that aids in losing weight as it reduces the absorption of sugar in the blood, helping you utilize the carbohydrates (glucose) for energy rather than storing it all as fat.

Berries, chia pudding, cheddar cheese, spinach, and eggs are some of the commonly known sources of protein and fibre. You can also eat salad, chicken, and zucchini noodles.

SET MEAL TIMINGS

Stable blood sugar level is the key to lose weight. To maintain this, do not keep a long gap between two meals. Doing so will end up resulting in a spike in your blood sugar levels, making you overeat. A commonly recommended approach is to eat every 4 hours (because your body transitions into starvation mode around that time) in order to keep your blood sugar levels in check. In addition, it helps to avoid hunger and a bad mood. Also, a study suggested that a schedule for eating helps in reducing body fat accumulation.

Thursday, June 11, 2020

Here’s A 14-Day Lemon Water Challenge That Will Help You Lose Weight