Nicole Scherzinger Workout Routine

Nicole Scherzinger dances her way through a cardio workout on "GET SWEATY" with Emily Oberg.     

The UN Diet

Un Diet is a fabulous, practical, and modern guide to true health.

This diet lasts for 90 days and you will lose 18-25 kilos. 

If you like to lose less weight, you can stop with the diet earlier. You always start with protein day, followed by starch day, carbohydrate day, fruit day and once again the protein day. The order must not be changed. 

Breakfast

Eat fruits every day in the following 90 days. Eat two same fruits or handful of dried fruits.

First day-Protein day

Lunch: meat, cooked or roasted (250g) or 3 hard boiled eggs, one piece of bread, salad as much as you want and soup. On this day you can also consume cheese or milk, but in this case you will need to reduce the amount of meat (125g) or eggs (one and a half egg).

Dinner: the same foods you ate for lunch, except the soup. If you ate meat for your lunch, you must eat meat for the dinner too.

Second day- Starch day

Lunch: beans, peas, spinach and potato. The food should be boiled and spiced with salt, ketchup or boiled tomato. You can also eat one piece of bread and salad. 

Dinner: the same food as for the lunch, but the dose should be halved.

Third day-Carbohydrate day

Lunch: cooked pasta seasoned with ketchup, or pizza with ketchup. Or you can eat 3 muffins. 

Dinner: two pieces of cake, or 3-4 cookies or four balls of ice-cream. Whatever you choose to eat, you must combine it with one line of black chocolate.

Fourth day- Fruits day

Eat fruits through the whole day.

After the cycle of 7×4 days, or 29 days (three times during the diet) you will need to have a water day. In this day you drink only water, or a sugar-free tea. After the fruit and the water day you can continue with the protein day. You can drink coffee and tea, but without adding sugar at all. Reduce the amount of juice intake to minimum. You should eat everything what was mentioned above because every food has its own role in the organism. 

The chocolate prevents any possible allergies. The amounts of food are larger than usually, and the foods are very easy to be found. 

You may notice that you haven’t lowered weight in the first 10 days, but soon you will lose 3-4 kilos very fast.

 You will need to be persistent. 

Effective Exercises For Faster Metabolism and Fat Loss

Do you want to speed up your fat loss? Here are my five favorite strategies for melting fat away as quickly as possible.

Julianne Michaels offers exercises for speeding up metabolism and burning calories, you don't have an excuse to skip them.

 Exercise 1: Moving ups

Exercise 2: Push + jump

Exercise 3: squats + weights

Exercise 4: Activation of all muscles

Exercise 5: Side step

Exercise 6: Plank + toning the arms with dumbbells

Butt Lift Workout

Lift and tone your butt in five minutes with these exercises.

 Steps for the butt lift workout:

Squat

Stand with feet hip-width separately and abs trail in. Drop your shoulders and heft your chest and hook your knees and squat down plunge your butt out. Stand back up and heft your right leg beyond you while nip your right butt cheek and outstretch arms forward. Lower your leg and arms and interchange sides and replicate and do 20 reps.

Pointed Butt Lift

Get downward on your hands and knees and take hold of a solo dumbbell and lay it ahead of your left knee. Hoist your left leg up so that your left thigh is comparable to the floor and your toes pointed as the crow flies up and this is the opening position and next, hoist your left leg up as lofty as you can so that you experience a nice tight widen in your butt. Lower back down to preliminary position and this completes one rep. Do for 30 secs for both legs.

Heel Kick

Stay in above position and but get on your forearms. Kick your heel on the floor and make sure that your back stays straight and that your hips don’t turn around outwards. Bring leg upward in the air and kick back on the floor again. Do for 30 secs for both legs.

 Fire Hydrants

Stay in above position but get on your palms. Elbows should be a little bent and back should be equivalent to the earth, not arched or influenced downward. Maintenance the kneeling point raise left leg out to the side, similar to the ground. Maintain for another and unhurriedly revisit to the preliminary position. Finish the movement with one leg for 30 secs then carry on another leg for 30 secs.

Bridge

As you do this, make certain to tilt your pelvis and to draw your belly button on the way to your spine to slot in your abs. Press your feet into the floor and haul up your hips to the ceiling as lofty as is contented. Think of it as thrilling your hips to the firmament or the ceiling. As you lift, you should grasp your buttocks to formulate them extra firm, but not become firm them too much. Do not let them splay out to the side or you can damage your knees and your rear. Keep your shoulders on the base to guard your neck. Remember to pull your shoulders into the mat as you lift up and seize the pose for five full breaths and liberate back to the start point.

Single Legged Bridge

Sprawl on your back with your knees bent and your feet flat on the floor near your butt and hip-width separately. Keeping your knees in line, extend one leg upward in the air. Now push your hips up toward the ceiling as high as you can go. get down slowly on the the floor. do these moves for 30 secs then switch the leg and carry on for another 30 secs.

Pair Up and Slim Down: The Couple Workout

Research shows that 94 percent of couples stick with their fitness programs when they work out together

By motivating each other to get up and go, you'll not only shake up your usual weeknight couch-wine-reality TV routine, you'll be learning moves together and sharing a new experience. The following partner exercises take two people to do, using each other as resistance and also support.

Flat Belly Diet Drink - Loose Belly Fat with Detox Water

Detox water is an excellent tool for eliminating the toxins from your liver and melting all the fat.

So if you want to flatten your belly and feel sexy and confident this is ideal to kick-start your metabolism, boost your energy levels and refresh your morning.

 

You will start noticing results in just 10 days.

INGREDIENTS

~ 3 slices of cucumber

~ Half a lemon or lime

~ 1/2 tbsp grated Ginger

~ 3-4 Mint leaves

~ 1/2 tbsp honey

DIRECTIONS

~ The cucumber slices should be as thin as possible so it can add more flavour to the water. 

~ Squeeze the lemon juice in your cup. I also add one more slice of lemon just because it looks nice in my cup and adds colour… it makes the drink look more refreshing and summer-y. 

~ Ginger is the main ingredient here because it really boosts your metabolism up for the day. Grate the ginger and add it in your cup. 

~ Mint leaves add the most refreshing flavour to the drink so just add the leaves in your cup. It doesn’t matter if they are frozen or fresh. 

~ Now add water to fill your cup. The water should be approximately 200-300 ml. 

~ Add honey after adding the water and stir it all up. 

I prepare this detox drink just before I go to sleep and put it in the refrigerator overnight. Then I just drink it up in the morning.  You can also make it in the morning and add some ice.

Activate Your Fat Burning Hormones Without Exercise

Everyone knows someone with flawless metabolism. No matter what they eat and if they exercise at all, they have perfectly slim waist and lots of energy. This has to do with genetics and you can’t change the way you were born or change your natural work of your metabolism.

However, here are tricks you can use to improve your metabolism and burn more fat during the day.

Stay Hydrated

You should make sure you stay hydrated all day long in order to support your metabolism, water is one of the most essential parts of your healthy routine.

Eat First Thing in the Morning

During the night, while we are sleeping, we are inactive and do not eat, so our metabolism slows down. Therefore, the consumption of a good and healthy breakfast the first thing in the morning is a good way to inform the metabolism that you are with full energy and it can start with its function.

Suitable Sizes of Meals

Undoubtedly, if you want to lose some weight and boost your metabolism, you need to know that a good and healthy diet is very important. You need to have a protein- rich breakfast as your largest meal, for instance, two eggs and toast, a medium-sized lunch and a small dinner.

Eat Frequently

You do not need to skip meals if you want to save on calories. If you are going through a long time without food, your metabolism may actually slow down, and you will get the opposite of what you need. Therefore, in order to boost the metabolism and stimulate it to work throughout the whole day, you will need to increase how much you eat.

Eat Clean

The best part of your diet should consist of fruits, vegetables, protein, and whole grains. Processed foods are extremely harmful for your body and health, as they may make your metabolism sluggish and they are difficult to digest.

Protein Snacks

Your metabolism will benefit a lot from the consumption of proteins every day. Protein- based snacks on a regular basis will significantly boost your metabolism, as opposed to carb-heavy snacks, which may digest quickly and leave you hungry.

Short But Frequent Workouts

Try to get a workout first thing in the morning to pace up your metabolism into high gear. Moreover, the effects of workout are not only obtained by an hour- or two- exercise in the gym. Short HIT workouts are good enough for your metabolism and your fat-burning ability.

Vitamin D

Sunlight is excellent for our health, and it can also help our metabolism stay speedy. Namely, the best way to get vitamin D is by getting a good sun bath, and it has been found that there is a link between high vitamin D levels and healthy metabolism levels.

Calcium is essential

Research has shown that the everyday intake of calcium can support the metabolism. Our bodies need calcium to process the vitamin D we are getting from the sun.

Get Rid of Cellulite With Coconut Oil

Cellulite affects more than 85 percent of women, representing all shapes and sizes. It is most common in the thighs, but it can also be present on the legs, buttocks or stomach.

Cellulite is made up of free-floating fat cells that are deposited just beneath the skin. It has a distinct appearance, like the dimpled surface of an orange peel or cottage cheese. Hormones, genetics and an unhealthy lifestyle are the top causes of cellulite. 

You need to get rid of cellulite as soon as it appears because it tends to get worse with age. Many effective techniques can slow the occurrence and minimize the appearance of cellulite in the thighs. To manage cellulite, try these simple and easy home remedie.

Ingredients

~ 100 ml of coconut oil
~ 20 drops of orange essential oil
~  half a teaspoon of cinnamon powder

Directions

~ Put the coconut oil in a bowl; add orange essential oil and then cinnamon. 

~ Mix ingredients well until you get a homogeneous mixture. Allow the mixture to stand for 30 minutes. 

~ Apply this anti-cellulite cream directly to the affected areas, massaging gently. 

~ Cover the area with plastic wrap. 

~ This process must be repeated 3 times a day. In seven days the effects will be visible. 

~ This cream has 30 days expiration date. But you could do just a little bit every day so it will always be fresh.

Sexy Arms in 6 Weeks

If you’re just starting out, aim for two sets of 8 to 12 reps of the heaviest weight you can handle for each exercise. Looking for more of a challenge? Shoot for two sets of 15 to 25 reps per exercise.

Bent-Over Row Step I

Primary muscles worked: lats, back extensors, rhomboids, rear shoulders, biceps, core. Stand with a slight bend at the knees, holding the weights at your sides. Lean over, extending your chest while reaching your hips back. Allow your arms to hang straight down toward the floor with your palms facing your thighs.

Bent-Over Row Step II 

Looking forward at the ground (not up), pull your elbows up and rotate your hands until your palms are nearly touching your upper rib cage and your elbows point toward the ceiling. Lower the weights to the starting position with control. Repeat.

Upright Row Step I

Primary muscles worked: shoulders, upper back, biceps.

Stand with your feet shoulder-width apart with the weights hanging down in front of your body, their ends touching.

Upright Row Step II

Raise your upper arms, leading with your elbows while bringing the weights up the front of your body as if you were tracing an imaginary midpoint, stopping when your elbows become level with your shoulders. Lower the weights back to the starting position.

Chest Press on Ball Step I

Primary muscles worked: chest, front of shoulders, triceps. Sit on a ball and walk out so that your head and shoulder blades are resting on the ball. Lift your hips by contracting your glute muscles to make a bridge. 

Chest Press on Ball Step II 

Bring the dumbbells to your shoulders. Then extend your arms over your chest and bring the dumbbells together to make a triangle over your chest. Lower the weights back to the starting position and repeat.

Overhead Press on Ball Step I

Primary muscles worked: shoulders, upper back, triceps. Sit on an exercise ball with your belly button pulled toward the spine. Hold the weights in front of your shoulders, your palms facing in.

Overhead Press on Ball Step II

Push the weights up until your arms are extended. When your arms are extended, they should be slightly in front of you rather than directly overhead. Lower the weights to the starting position and repeat.

How to give up sugar?

The average person takes in 22 teaspoons of sugar daily—more than three times the amount suggested by the American Heart Association. And although it has never been considered a health food, new evidence shows sugar can do even more damage than previously thought, setting you up for obesity, diabetes, and heart disease. But weaning yourself off sugar can be daunting. It's tough to dodge because it hides in so many foods, and it provides an almost addictive buzz, thanks to a surge of the neurotransmitter dopamine after it enters the body. 

Still, slashing sugar is one food trend worth trying. Find out all about sugar rehab, plus tactics to make your commitment stick.

Love your liver

Your liver does more than filter out your body's toxins—it also plays a vital role for your sugar cravings. A healthy liver plays a key role in regulating blood sugar levels.

Love yourself more than sugar

It's OK to forgive yourself for sugar slip-ups, but remember that, for next time, you can be your own best friend. "Self-oriented compassion is a key part of loving ourselves, inside and out," says Fuhrman. "You may fight yourself on the urge to dive into an entire cheesecake and then feel guilty or shameful because you didn't have the discipline to stop yourself from eating the whole thing—but the truth is, you can love yourself more than you love that quick hit of sugar."

Change your mindset

If deprivation diets haven't worked for you in the past (and do they really work for anyone?), change "never" into "sometimes." Just because it's called devil's food cake doesn't mean it's evil.

Recognize if it's sugar addiction

When you eat sugar, your body comes to expect it, and when you don't get it, you crave it. This kind of addiction can't be overcome by willpower alone. It's not willpower. Most people think, 'Oh it's just that I'm weak willed,' but they don't realize that willpower doesn't work because of the biochemistry. It's actually the same brain chemistry as going off of heroin.

Give up alcohol

Many drinkers think they don't have a sweet tooth; indeed, they are faintly derisive of people who do. In fact, they get all their sugar from alcohol and if they ever gave it a rest for even two days, they would realise they have an incredibly sweet tooth.

Ditch fruit juice

You see "fruit" so you think it's healthy, but really, it's just an overhyped source of sugar. Containing neither protein, fat, nor fiber, fruit juice is calorically dense, provides no satiety, and receives 100 percent of its calories from sugar.

Reasons You Should Workout in the Morning

Some people will tell you that it makes absolutely no difference what time of day you train. The claim is that the end result will be the same whether you train at 7:00 a.m. or 7:00 p.m. Then again, there are other people who say that it is better to workout in the morning or vice versa. While the verdict is still out on that debate, there are many benefits to training first thing in the morning.

Here are the reasons why the early bird gets the worm:

Your body cannot process what you are doing yet

Before you can start to second guess your “what seemed like a good idea the day before” early alarm, get yourself out of bed. You will have no time to think about what awaits you and your mind will still be too groggy to talk you into staying in bed.

Convinced to eat healthier throughout the day

After putting in the effort to give it my all in the morning, I want to make it count so I try my hardest to eat healthy throughout the day. There’s no point in losing that hour of sleep if I’m just going to throw it away on some lousy piece of cake that isn’t worth it later in the day!

Burn more fat throughout the day

Working out in the morning will boost your metabolism, therefore allowing you to burn more calories throughout the day. If you don’t eat before your workout, you are more likely to be burning fat for energy!

No distractions

If you save your workout until later in the day you are more likely to have something come up; lets be honest, wouldn’t you pick going to dinner with a friend over going to the gym? Most of your friends will still be asleep at this hour, and you are free to dedicate your full focus on your workout.

You'll feel less stressed when you get to work

And feel better about working late. People who exercise regularly report feeling more empowered and all around better about their work-life balance.

You'll stoke your appetite for breakfast

Studies show that eating breakfast inspires people to make better choices all day. 

Your skin will naturally glow.

Lose Weight Fast

If you're trying to drop a few pounds fast, these expert tips will make it easy for you to lose the weight quickly.

DRINK MAINLY WATER

Water, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And strangely, it actually helps flush out excess water weight as well as jump-starts your metabolism. If it's just too boring, add lemon wedges or mint leaves.

GREEN TEA

Get this: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period. If you can believe it, those 70 calories a day add up to a total of 7.3 pounds of fat a year! It's not magic, it's science: Researchers believe the difference is caused by metabolism-enhancing antioxidants known as catechins, which are found in green tea.

DRINK COFFEE AN HOUR BEFORE WORKING OUT

This is the one exception to the stick-to-water-only rule: Just as a coffee run makes your morning at work more productive, a pre-exercise cup of java with a splash of skim milk (about 11 calories) or black (just 5 calories) will energize your workout.

SLEEP

As funny as it sounds, sleep deprivation may make you fat — and not just because you're susceptible to cases of the late-night munchies (although there's that too). Women who get less than four hours of sleep per night have a slower metabolism than those who snooze for a full eight hours.

SQUATS AND SIT-UPS

Bodybuilders use this technique before competitions because it adds definition to muscle. Do three sets of 12 of each exercise to tighten your abs, butt, and legs temporarily.

EXERCISE

If you're on a diet, you're probably already working out a couple of times a week. (No? Well, you should start!) But whether you exercise or not, you can get a leg up on all those other weight-loss wannabes by doing a little something extra each day. Take the stairs instead of the elevator; walk to the bus, train, or all the way to the office; window-shop with your best friend rather than sit over coffee.

Eat vegetables to help you feel full

Don't skip meals

Get Rid of Cellulite With a COFFEE Scrub

After enjoying your cup of COFFEE, you can use the extra for making a home made scrub to get rid of cellulite. 

Cellulite enemy #1 is caffeine, which tightens and provides antioxidants to the skin when applied topically. When applied religiously, it has been shown to reduce the appearance of cellulite—especially over time. Here, we combine COFFEE grounds with moisturizing, skin-soothing coconut or olive  oil and a bit of sea salt for an extra exfoliating kick. By massaging this trifecta onto any problem area, you'll stimulate blood flow resulting in smoother, firmer skin.

WHAT YOU NEED

~ 1 c coffee grounds
~ 6 tbsp coconut or olive oil
~ 3 tbsp sea salt
~ empty jar
~ dry brush (optional)

DIRECTIONS

~ Measure out the dry ingredients and combine in a large measuring cup or bowl.

~ Melt the coconut oil in the microwave if solid, and add to the mixture.

~ Mix well.

~ Transfer contents to a waterproof jar or container.

~ In the shower, apply your scrub to areas with cellulite. Massage the scrub onto skin in a circular motion before rinsing. Repeat every time you shower for best results.

Other things you can do in this period that can help you get rid of cellulite faster and are really important

~ Eat Healthy 

Diet is an important part of any treatment you will make, because even if you try out our method, if you keep eating unhealthy foods, it won’t work. Imagine building a house everyday, brick by brick and by night someone(that is you) comes and destroys what you have built in the previous day. This is what you would do if you would keep eating unhealthy foods and try our treatment in the same time, it is called self sabotage. We know it is not your fault, when you look around there are too many unhealthy choices and it is hard to keep a healthy life, especially if you are busy, but it is not impossible. Ditch fast food meals, processed foods, foods high in fat, white bread and pasta. Introduce more vegetables and fruits in your diet and you will be thankful for this for a lifetime. 

~ Drink Plenty Of Water 

Water is extremely important in the process as it helps flushing the toxins out. Drink 2-3 liters of water a day! Water will also keep your skin hydrated! 

~ Exercise 

It is an important part in any transformation of the body. Exercise will help you tone the muscles and burn the fat faster. It is important to do it regularly so you increase your heart rate and improve the circulation. 

Vitamins And Supplements For Weight Loss

When you want to drop some weight, it's tempting to look for help anywhere you can. If your thoughts turn to supplements or herbal remedies, keep in mind that research gives many of them mixed reviews. In some cases, there isn't a lot of science to back up the claims, and some have health risks. Talk with your doctor first before you try any.

Mango Seed Fiber

African mango, also known as Irvingia, is lauded as an all-natural way to lose weight. The supplement forces the body to process foods the way a naturally thin person does. It is also a potent natural antibiotic and pain reliever.

B complex Vitamins

B complex vitamins include B1, B2, B3, B, B6, B7, N9 and B12. These vitamins can help you lose weight in various ways. Vitamin B12 supplements boost the metabolism, helping you lose weight.

Chromium Picolinate

Chromium is a mineral plays a key role in increasing the body’s sensitivity to insulin. The supplement stabilizes the blood sugar levels, thereby reducing cravings. This ultimately leads to weight loss. It also keeps you feel less deprived and more satisfied with the foods you are eating.

Apple Cider Vinegar 

This has long been associated with weight loss, and is said to help you feel more full when you drink it, therefore allowing you to eat less, or have fewer cravings. It’s definitely all natural because it’s made from pressed apples. When taken in small amounts there are few side effects linked to it.

Bitter Orange 

This works for weight loss by suppressing the appetite, but is an extract from citrus fruit, so it doesn’t rely on artificial stimulants to get the job done. Recently it has been used as a less harmful substitution for other ingredients that have been known to have harsh reactions in the body

Vitamin D

Study after study shows that vitamin D helps to ensure body cells listen and respond to insulin, a hormone secreted from your pancreas. One of its jobs is to help glucose get into body cells, which burn glucose for energy. How well insulin pushes glucose into cells is called "insulin sensitivity." The more sensitive your cells are to insulin, the better. The less sensitive they are to insulin, the more likely the calories you eat will end up in your fat cells.

Calcium

Calcium is a mineral that works in tandem with D to help you shed fat. Calcium is stored in fat cells, and researchers think that the more calcium a fat cell has, the more fat that cell will release to be burned. Calcium also promotes weight loss by binding to fat in your GI tract, preventing some of it from getting absorbed into your bloodstream.

Chia

Chia seeds made it onto our list of superfoods for their high levels of Omega-3. It provides a non-fish oil way of introducing more omega-3 into the body, and also contains healthy amounts of alpha-Linolenic acid, an essential fatty acid that is often added to healthy diets. 

Algae Fucoxanthin

Algae Fucoxanthin is an algae based supplement that has shown promising results in trials in Japan. The supplement specifically attacks the fat, not water.

L-Glutamine

Glutamine is a non-essential amino acid in the body. L-Glutamine supplements increase the metabolic rate, thereby helping you burn calories. It also strengthens the immune system, improves the digestive tract and helps with muscle growth.

Exercise for strengthening the lower abdomen

Light summer clothes and panties do not forgive and do not hide the problem areas of the body.

Reinforcing the lower abdomen is a major challenge, because most popular exercises target the upper abs.

Casey Ho, a popular Pilates and fitness instructor, offers a series of exercises that will help you have a flat and tight stomach.

Snacks to Avoid When You’re Trying to Lose Weight

It really is a shame. Some of the best-tasting foods are actually some of the worst in terms of fat and calories. But it can be hard to avoid them, especially in places—like malls—where nutrition information usually isn’t available.

Lots of experts say it's stupid to forbid yourself from eating certain foods – that denying yourself something you really want to eat can ultimately lead to binge eating and eventual weight gain. So dessert isn't on this list — it's OK to indulge sometimes! But some foods really do deserve the axe — especially if you are trying to lose weight. In which case, avoid these foods (when you can!) to fend off cravings and hunger, and support your efforts to slim down.

Frozen Meals

To make fresh ingredients last extra long in your freezer, food manufacturers often load frozen meals with sodium, a natural preservative, Harvest says. Sodium makes you retain water, which bloats you up – so you won't look and feel your best regardless of how much weight you want to lose.

Alcohol

Even average wine drinkers consume up to 2,000 extra calories every month. A glass of sparkling white may look innocuous but its cumulative effects can hinder weight loss. According to diet expert Robert C Atkins, alcohol is the first thing your body burns before it moves on to anything else. So until your body gets rid of alcohol from your system, you won’t burn any fat.

White rice

Not only does white rice have fewer nutrients than brown rice, your body can process it so quickly it’s likely to send your blood sugar soaring. The result is an energy crash that is soon to come, followed by cravings to eat other not-so-healthy foods in an effort for your body to feel energetic again. Choose brown rice instead and enjoy more nutrients with fewer future cravings.

High-Fiber Snack Bars

Yes, everyone needs fiber — it keeps your digestive system churning and keeps you feeling full, even when you're cutting back on calories. What you don't need: Nearly one day's worth of fiber (about 25 grams) in one snack bar, with a diet that's otherwise devoid of it, Harvest says. "Fiber intake has to be consistent throughout the day to stave off hunger, improve digestive health, and not cause stomach upset." So ditch the bars, and try to include some kind of naturally fiber-rich produce — any fruit or veggie will do— in every snack and meal.

Sugar-free products

How many of you are guilty of consuming this? Trust us these products just seem low in calories but the effect on your health is too dangerous to not pay attention to it. While these may be low in calories, consuming them can raise your insulin level, as they often contain unhealthy sugar alternatives.

Flavored yogurts

All flavored yogurts are high in sugar from the artificial flavoring. Instead of a cup of strawberry yogurt, opt for plain Greek yogurt; it’s low in sugar and contains healthy proteins to fill you up.

Granola and skim milk

Even just a half cup of granola with one cup of skim milk has 360 calories! That’s because even though granola is advertised as healthy, most of it is just sugar and fat. If it’s 10 a.m. and you need a second breakfast before lunch, that’s perfectly fine. Substitute the granola cereal for one cup of instant oats for a more nutritional and satisfying meal.

Juice

It takes several oranges to make one 6-ounce glass of OJ, but when you drink juice, you consume all the calories from those oranges without the natural fruit fibers that fill you up.

100-calorie snacks

So you know that you’re only consuming 100 calories per portion, but is it really adding to your daily nutrition? Cutting back on calories doesn’t mean you have to load up on junk. These make for great occasional treats but not for regular meal options.

Microwave popcorn

According to the Environmental Protection Agency (EPA), the chemicals found in bags of microwave popcorn are known to increase the chances of developing infertility and thyroid problems. Popcorn is a great low-calorie snack, just not when it comes out of a bag filled with additives.

6 Do-It-Yourself Remedies for Weight Loss + Workout

Gym memberships and personal trainers can be very expensive these days, making it difficult for most people to get started or continue exercising and losing weight. 

If you are looking for free information on home remedies for weight loss, you have come to the right place!

Here are the top 6 home remedies for obesity:

Lemon Juice

Lemon juice is one of the best home remedies for fighting obesity. It helps improve digestion and aids in detoxification. Healthy digestion is an essential pre-requisite for weight loss as it helps your body get the nutrients required to burn fat. Furthermore, it helps remove toxins from your body that slow down your metabolism. 

~ Mix three teaspoons of lemon juice, one teaspoon of honey, and one-half teaspoon of black pepper powder in one glass of water. (If you use freshly ground black pepper, then just add one-quarter teaspoon.)

~ Drink it in the morning on an empty stomach.

~ Do this daily for at least three months. 

Alternatively, you can simply have a cup of warm water mixed with a teaspoon of lemon juice.

Apple Cider Vinegar

About a half an hour before you plan to have a meal, drink one tablespoon of straight organic apple cider vinegar.
How does vinegar help you slim down? Regularly following this regimen helps burn fat as it enters your body so you stay trimmer. It also helps to keep your appetite in check. Studies on people who take a shot of ACV before meals consistently show that participants eat about 30% less that they normally would.

Cinnamon Tea

Blood sugar has a direct impact on your weight as it affects how hungry and how energetic you are (if you have energy you’re much more likely to exercise!) If your blood sugar is balanced you are less likely to have a disproportionally large appetite, and your body will be more apt to use fat (energy) rather than storing it. While debate about its effectiveness drags on, more and more preliminary studies are coming out showing that cinnamon can help manage blood sugar levels, so why not whip up a spicy cinnamon tea?

You will need…

~ 1 teaspoon of ground cinnamon

~ 1 cinnamon stick

~ 8 ounces of fresh water 

Directions

~ Place the cinnamon in a mug and cover with 8 ounces of boiling water. Steep for 15 minutes before straining. Drinking 1-2 times a day.

Aloe Vera

Aloe vera is useful in treating obesity because it stimulates the metabolism, increases energy consumption, and mobilizes unused fat in the body. It contains natural collagen proteins that make the body work harder in order to absorb the proteins. In addition, it helps remove toxins from the digestive system and colon. 

~ Take two fresh aloe vera leaves, peel them, and scoop out the pulp.
~ Put it in a blender along with one cup of citrus juice, such as orange or grapefruit juice, or simply water. Blend it for two to three minutes.
~ Drink this daily for at least a month.

Eat Spicy Peppers

One of the easiest home remedies for weight loss is adding spicy peppers into your normal diet. Did you know that the capsaicin in peppers speeds up your metabolism? Capsaicin is the natural ingredient that makes peppers spicey, and many studies have found that it can increase your weight loss quite a bit. Add it to stir fry or almost any vegetable dish for an instant kick!

Green Tea & Ginger

Green tea has long been debated as a weight loss aid, and more research is needed to confirm or deny how well it works. While some studies have turned up nothing, others have identified three main components in green tea that could help manage weight-caffeine, catechins, and theanine. Caffeine is just an overall boost to your system, and speeds up a number of bodily processes, including metabolism related to weight (technically speaking, metabolism refers to any and all biological processes in a living organism needed to sustain life.)

You will need…

~ 1/2 inch of fresh ginger root, peeled and finely chopped OR ½ teaspoon ground ginger

~ 1 teaspoon of green tea

~ 8 ounces of fresh water

~ Raw, organic honey (optional) 

Directions

~ Place green tea and ginger in a strainer or sieve and cover with 8 ounces of boiling water. Steeping green tea for too long can leave it with a bitter taste, so don’t exceed 3-4 minutes. You can stir in a little raw honey if you really need to sweeten it, but avoid milk or sugar at all costs. Drink 1-2 cups daily on an empty stomach.

For even bigger results you can do these simple exercises  

Excercises For Perfect Body From Candice Swanepoel

The Candice Swanepoel Workout will show you how to train like an Angel. Candice Swanepoel boxes and uses circuit training to stay in shape. The Victoria’s Secret model combines all sorts of fitness activities to create the ultimate Victoria’s Secret model workout. Candice Swanepoel works out with trainer Justin Gelband.

To do the exercises you don’t need special equipment, just the will and some free time.

Flying T

Stand on your left leg. While you tilt your upper body to the front, raise your right leg. Stand in a “T” position. Stretch your arms in front of you while your palms face the floor. 

Do a “flying” movement with your arms, moving them back to front. 

15 repetitions.

Diagonal Plank With Jumps

Start with the diagonal plank position (legs to the right). Using your abdominal muscles, jump forward. Immediately tighten and jump left to make another plank. 

15 repetitions.

Advanced Sit-Ups On One Leg

Stand straight. Place your feet at hip distance and stretch your arms besides your body. Crouch a liitle and lift your arms in front of you so they are paralel to the floor. Shift your body’s weight to the right leg, lift your left leg and place the left ankle right above the right knee. Crouch a little more. Return to the starting position. 

15 repetitions on each leg.

Sideways Kick

Stand straight with your feet at hip distance and your arms bent at the elbows. Shift your weight to your right leg and kick sideways with your left leg. Return the left leg to the starting position.

30 kicks with each leg.

Dynamic Sideways Plank

Get in the sideways plank position. Use your right arm as support and get your left arm straigt above you. Lower your hips close to the floor but be careful not to touch it. Immediately lift your hips upwards. 

15 repetitions on each side

If you want more watch this video :) 

Pilates in the Office

For proper posture, better balance and strengthen the muscles, experts advise while in office not to sit on a chair, but on a big pilates ball.

This way you can spend the excess calories. It has been proven that by sitting on the ball and balancing a PC in just one working day, you can spend at least 160 calories. While establishing balance, the body is always changing position, as well as improves concentration and circulation. In the pause time you can do light stretching exercises.

Chest  

Lie on the ball and set so that your back is leaning completely. Relax the hips and head and let your hands fall easily a side. Hold this position for about five seconds. 

Lower Body

Ready to use the arms and the legs? For this one, complete a traditional squat, while holding the stability ball with the arms extended overhead. Adding weight (nope, not quite light as air) while keeping the torso in an upright position engages the shoulders and deltoid muscles. Go for 10 to 15 reps of this bad boy.

Say Goodbye To Belly Fat

How many times you felt desperate because of your belly fat and you just couldn`t keep on trying? After so many different unsuccessful diets you even tried starving until you almost fainted.Well, we have a great solution for you.

Just a glass of this smoothie every morning will help you get rid of excess belly fat that has been frustrating you for so long.

Pineapple and mango are not just delicious fruits, they are also beneficial is so many ways. They are loaded with fiber which is actually an amazing weight and fat loss agent– improves metabolism,prevents constipation and keeps you feel full for longer meaning that their regular consumption prevents overeating and weight gain.

As a nutrient-dense and fat-free food, bananas are a perfect choice for dieters. Bananas provide both energy and nutrition without fat, making them a great weight-loss food. Their calories are nearly fat-free calories. They boost metabolism, regulate appetite, curb sugar cravings and keep hunger attacks under control. 

Almonds-flax seeds are great combination which improves digestion, flushes out toxins accumulated in the body and cleanses liver.

Ingredients:

1/2 cup pineapple
1/2 cup mango
1/2 banana
1/3 almond milk
1 tbs. fresh orange juice
1 tsp. flax seeds
1 tbs. crushed almonds

Instructions:

Put the listed ingredients in a blender and prepare this incredibly delicious smoothie. Enjoy its taste !