Quit Sugar or Quit Life? A Wise Choice Needed for a Better Living


Quit sugar while you are young and able. Never wait for the moment that you will regret because when it comes to health, prevention is better than cure.

Quit sugar – this was my Doctor’s first advice when I caught my blood sugar level on the peak line. The high sugar level is not a joke; thankfully, I was lucky to have my annual checkup monitored and ensured that I was fit and healthy. Watching my blood sugar level is essential because, as Doctor says, it would be bad for anyone’s health if he or she crosses the borderline. Meaning, it will not be easy to live an ordinary life, like enjoying eating sugary beverages, high sugar foods, and sweets.


I have what they called sweet teeth that may be the cause of a spike in my sugar level. Well, why should I avoid it – this is what I asked my Doctor though I am familiar with the risk of having high sugar levels.

My Doctor gave me advice. It is plain and simple yet very significant for me to follow and understand.

Getting to the point, here are the benefits that quitting sugar can make our body.

Benefits on Why to Quit Sugar

For a couple of days, it is hard for me to cut sugar, so I almost think that I cannot quit sugar in my daily foods. But then again, I think of the effects it will lead me if I stay on track in eating vegetables.

As I observed the results, it affects my health. It is remarkable, and this proved the adequate proper nutrition that our brain and body need.

My body has high energy levels with a positive effect.

Having high energy does not need to consume dessert. Sugary foods are known to be a source of high energy. But we are wrong with this.

Yes, sugar really gives us an adrenaline rush, but it is not the best source of energy food. The focus on fueling the body with proper nutrients for energy-boosting are healthy foods. You can opt for whole grains, lean meats, leafy green vegetables, and my favorite fruits.

Try these foods in your meal or make a diet replacing your snacks or desserts with healthy foods, and you too will feel the difference.

Losing Weight Easily


Who would not love losing weight quickly? When I heard about this, I totally agreed with my Doctor.

Quit sugar because it only has empty calories that have no nutrition.

Then I switch to healthy foods that can genuinely help me lose weight safely and effectively. The natural sugar found in fruits and vegetables and with the fiber it contains, it helps me to lower blood sugar levels.

To let you know that added sugar in foods can make your body resistant to insulin, which increases fat storage.

Increase Emotion and Mental Health


There are questions about why many are finding it hard to quit sugar. One of the reasons why artificial sweeteners are hard to avoid is the compulsive reaction to feeling better. But this is not helpful when you are trying to reduce weight.

Remember that obesity causes high blood sugar levels, which creates mood imbalance, stress, tiredness, and even poor eating habits. I mentioned this earlier. So when you know you have a sugar addiction, it is high time to make a strict discipline when it comes to your eating habits.

Sugar addiction is a habit that needs to address when you want to quit sugar. I admit it is tough to stop eating sugar and unhealthy foods.

Especially, sugar has such addictive properties that it may have more control over our own choices than we make! Suger is one of the biggest causes of mental health issues. The study shows that increased depression, anxiety, mood swings, and focus loss are common problems because of artificial sweeteners.

Again, I suggest you start eating fish, nuts, leafy greens, and lean meats, making you feel better, way better than sugary foods.

Decrease Levels of Inflammation


Okay, so here it is. If you quit sugar, the essential health benefits you will get is to lessen the inflammation in your body. Inflammation increases when too much artificial sweetener is consumed.

Inflammation leads to different diseases like chronic pain, headache, and allergies. In a recent study, I found out that inflammation can also be linked to Alzheimer’s disease. Imagine with high blood sugar levels can cause you other conditions because of not quitting sugar.

Trust me, all of these can be avoided with combined exercises, diet, and of course, quit sugar. You will be surprised by inflammation problems and other diseases related to artificial sweeteners.

Sharing My Thoughts

Let us see; if there are genuine downgrades if eating sugar foods is about to go beyond control. It is real, and I feel the difference that I learn to quit sugar.

The first improvement I felt was my brain functions were staying sharp. There was less anxiety or loss of focus because I started to quit eating sugar. How about my blood sugar level?

Oh yes, it is slowly decreasing as well as my blood pressure. One common factor of having these diseases is gaining weight over time. Obesity is a consequence of excessive sugar consumptions, which increases the risk of high blood pressure and blood sugar levels. The result of this menace is a heart attack, stroke, kidney damage, and more severe health problems.

Aside from quitting sugar, make sure you do not smoke and keep away from stress. Have some time to exercise to eliminate stress. Please don’t fall into stress eating, which I was guilty of eating. Most of the food that I consumed before was sweeter food, and I did not even skip diet drinks. They were my favorite stress foods. And the result, more catastrophic health problems.


So I decided to quit sugar and start living a healthy lifestyle and also saving money for healthier food options. Besides wasting your money on buying sugary foods, consulting your Doctor is another factor why it is expensive if you are not going to quit sugar. Take it from me, and this is one of the reasons I choose to restart my diet into a healthy meal plate daily.

Fencing Workout: A Considerable Exercises for Weight Loss


Fencing workout is the best routine to utilize your time and energy. You don’t need to be a fencing athlete. Meaning even an ordinary individual can do a fencing workout. Let us just hope that no one will get hurt.

Fencing workout for professionals is a preparation for the game or tournament. But let us do the fencing workout more straightforwardly. This kind of exercise is unusual if you are not familiar with the basic movements.

So let us start with the basics. Just remember when doing fencing workout, you should prepare your body with two types of workout. These movements are called specific and transferable exercises. Only professionals can identity this easily. But let us not make it as a reason to stop at this point.

However, our primary focus now is the specific exercises for fencing workout. The particular activities involved movements that will develop and improve strength in your body.

Training in Fencing Workout

There are different kinds of training fencing workouts, which are strength and power. When you say strength fencing workout, it is not the apparent part of fencing workout. It means deeper, and that is what we are going to know.

The definition of strength is how much mass you can move with a particular movement. But when doing fencing workout, it is different.

And the power is defined as an explosive application of force and how well you move the mass.

Doing strength training in every workout is an easy job, but how about doing power? Power is less discussed in pieces of training and exercises, but it is vital as strength when you are doing fencing workout to be specific.

Strength is all about repetitions and performing different sets per session. Usually, in a workout training, there are suggested repetitions and sets to be completed. It will be the basis of the evaluation if you can perform strength workouts and determine what is the best routine for the training.

While power is taking the strength exercises and placing a time restriction on it, the goal is to complete as many repetitions as possible within the time frame and develop the power to your muscles.

So when it comes to fencing workout, there are some routines you should follow to condition your muscles in a different phase that can catch up in the fencing game.

Routines to Complete Fencing Power

Phase 1: Lunge

askdnflungeIt is the most critical move in fencing workout. When you make a lunge, it enables your core to endure a successful attack against your opponent. To do this successfully, it needs strength, flexibility, and balance. These combinations can make a powerful and successful lunge attack. It is essential to know that lunges will give you enough power for it. However, you should do different types of lunges to help your workout with fencing.

Broad Jump

Fencing-Workout-A-Considerable-Exercises-02Pay attention to your calf and Achilles, gluteus maximus, quadriceps, and your groin to have enough power for this workout. In doing a broad jump, it is a form of lunges that when you push off your back leg, all the muscles will help you accelerate your body forward to your opponent. It is a motion in fencing workout without using your front leg at all because the power of your body lies mostly at the back of the leg.

Long Jump

Are you talking about acceleration? The standing long jump is what your body needs. It is a simple yet effective way to overcome the focus of gravity while propelling your body forward. That is where a powerful lunge is based.

Vertical Jump

Fencing-Workout-A-Considerable-Exercises-03For the final step, a vertical jump can make it happen. These exercises can work on the overall ability to spring off the ground.

Improving Lunges for Fencing Exercises

Lunges can be useful in fencing workout, but it does not end that way. If you want to have incredible strength in their legs, you will need to know a speed skater movement. This motion can make your legs more reliable, which improves your lunge movement.

Other than speed skater, you can do a pistol squat as preparation and part of your routine. Bending the knee to a maximum 90 degree can focus and challenge your leg, which means that your strength can go beyond the usual. It will also help you cover more distance than your average performance of lunges.

Phase 2: Thrust

Once you perfect or let us say you are familiar with it, you will have to perform a thrust. The thrust motion is a technique used in fencing. But you can do it while doing a fencing workout. Even your perfect lunges motions, you will need to focus on strength and condition your body to make the final arm extension both faster and more robust.

Ball Toss

It is one of the thrust movements that you can do to build more strength in your arms. Using a medicine ball toss, you can have a versatile movement because of the lightweight. So even if you throw it on any surface, it will not cause any damage.

Testing your Arm Strength

In fencing workout, arm strength is essential. It needs to be more durable, and your body weight and positioning are significant to find strength. It is a way to test your arm strength. By using resistance bands, you can ensure if your arms have enough power. Strengthening your muscles to your shoulder is critical to a sturdy arm extension.

How to be Safe while Doing Fencing Workout

They say prevention is better than any cure, and the common injury that you might acquire when doing fencing workout is an imbalance.

Combatting imbalance needs both side sides of your body can avoid imbalance. Make sure that your hip positioning and strong emphasis should be placed on core stability and the transfer of force.

Phase 3: Know when you are ready.

Fencing workout can be evaluated and determined current strengths by observing standard testing measures, which include movement assessment. The imbalances, change of direction, and power test could be a sign that your workout needs improvement.


Training is vital to have power in doing fencing workout. The nature of fencing sport is about velocity; a muscle firing movement is all you need. The action is all forward, and to improve the distance, you may perform exercises for power.

After learning about power, agility is also needed when doing fencing workout. Since fencing sport uses a weapon, you should learn the stability and ability to control your movement. Momentum is essential in fencing, so you should focus on rapid deceleration at various speeds all the time.

Sharing My Thoughts

Know your body composition if you want to know if you are ready for a fencing workout. In fencing, the most successful athletes are tall and lean with long wingspans. Reaching distance is also one of the significant factors.

Since it multi-joint, compound exercises with metabolic components and proper nutrition. You also need an adequate recovery workout. Consider doing yoga, breathing exercises, and stretching after the workout. Athletes also do this and more recovery treatments applicable to fencing athletes.

Why this kind of workout? Fencing workout can help you feel relax and focus. With your arm movements in different ways to know the pressure, speed, and lower body movement, the combination of your mind and body, making your progress possible.

The Exercise that Will Help you Lose Weight Solutions


The exercise that will help you lose weight is essential to keep you fit and your body healthy so that you can enjoy each precious moment with your family and friends. 

The exercise that will help you lose weight can be in many forms. There are exercises for beginners and for those who can do the advance routine.

So you are wondering what the exercises that will help you lose weight are? You can start with our best-picked routine to keep your body fit and healthy. It will also give you strength, and your heart can work on functional movement skills. At this point, you will have no injury, and you can perform your tasks more efficiently. Burning calories is one of the priorities when you do exercise that will help you lose weight.

In every exercise, there are certain routines that you will need to follow. The moves, sets, and reps for your movement should be learned, adapted and make it a habit every time you will do the exercise that will help you lose weight.

Top Recommended Exercise that will Help you Lose weight

Forward Lunge

The Exercise that Will Help you Lose Weight 001If you want to make the forward lunge, you will need to stand tall with your feet apart with the length of your hip. Then place your hands on hips or, you can hold weights beside your hips. It is your starting position.

Then take a step forward with one leg while keeping your spine tall and lower your body until the front and back leg form a 90-degree angle. Slightly pause, then step back your leg. You can do this alternately for 10 sets each leg.


The Exercise that Will Help you Lose Weight 002

Another exercise that will help you lose weight is the burpee. Burpee is standing your feet parallel with your shoulder width and your arms at your sides. Then push your hips back and bend your knees. Your palms should reach the ground to lower into a crouch while lowering your back into the ground. Your position is like doing a squat. Three sets can do your body to burn calories.

While in this position, your hands on the floor can be directly in front of your feet. You can shift your weight to each and jump back and land softly in a plank position. Then jump forward that will only make your hands outside, and with this position, you can reach your hands overhead, leaving by sides.

Explosive Lunge

The Exercise that Will Help you Lose Weight 003

In the explosive lunge, start your position with your feet together and your hands on your hips. You should step forward with the right leg and lower into a lunge that your right knee will be bent at a 90-degree angle. Then jump up and switch your legs into midair. Make sure you land softly with one leg forward and lower into a lunge at once.


When you do squats, you will increase your chance of burning calories, and this will help you lose weight. Your starting position is standing with your feet apart in your hip-width length; then, your arms can be either at sides holding weights or in front of the chest. Your weight should be kept in heels, and your back should maintain straight. Your hips should be seated back and bend knees to lower into a squat until thighs are parallel to the floor. Make sure that you will keep your toes the entire time and maintain your pace evenly.

Double Jump

dublejmbIt is another exercise that will help you lose weight. The double jump should start with your feet standing slightly wider than your hip. Then make a lower deep squat. Maintain the squat position before rising and jump immediately. Make sure that you will land in a lunge position with your one leg at the back.

Do not forget to jump from this lunge position back to squat. You can repeat this by landing in a lunge on the opposite side.

Mountain Climbers


Yes, you read it right, but you do not need to go on literal mountain climbers. This exercise will help you lose weight by starting in a plank position on the floor. Then drive your one knee toward your chest without raising your hips or allowing one foot to touch the floor.

The second position is placing your right foot back in plank and repeat on the other side. Then drive your left knee toward your chest. You can do this alternately with your legs.


Jump Rope

It is a typical exercise, but it will help you lose weight. You can start with your feet together while your hands are holding the end of the rope. Make sure that your elbows are toward your ribs. Then begin swinging the rope and jumping by step or hop with your both feet or hop both feet over. Do not jump in between instead of jump with each swing of the rope.

Some reminders when doing this exercise. Just make sure that you know the length of the rope. It is also important that the handles are tied enough with the cable. It is crucial so you can avoid accidents.

Improve Balance 6Bodyweight balance

What is the bodyweight balance, and why should you choose it over other exercises that will help you lose weight? This exercise is a simple routine of weight lifting, and we all know that weight lifting can lose weight immediately.

Your starting position is standing with your feet together and lifting your leg, touching your toes on the floor. Then bend and touch your left knee with your right hand and squeeze your glute and keep core engaged to stand and return to the position to start with your other leg.

Swing with your Kettlebell


Like other exercises, you probably heard kettlebell swing, and if you are curious, this is an exercise that will help you lose weight. Before starting, you will need to have a kettlebell. You can have a single or double kettlebell. It depends on how you want the effect on your body.

Start your position by holding the kettlebell handle with both hands. Then keep your back straight, hinge at the hips to hike the kettlebell backward between legs. Afterward, press your hips forward to stand and swing it overhead. Make sure you keep your core engaged. To begin turning, allow the kettlebell to fall forward and between your legs.

Our Insights

Indeed, most exercises that will help you lose weight are basic and do not need equipment to do the routines. In some cases, if you need something like kettlebell and jumping rope, it is not hard to get some of these. These are some of the basic things you need if you want to keep your body fit and healthy. But before doing any exercise, make sure you eat healthy foods, and you have a complete sleep.

Apple Cider Vinegar Drink: To Your Good Health and Fit Body!

Apple Cider Vinegar Drink: Lose Some Pounds, Gain Some Health

Apple cider vinegar drink has been one of the secret ingredients in the formula on how to be healthy. In some studies, the ACV drink amazes the people who are using it. And undoubtedly, many are looking forward to trying the apple cider vinegar drink.

Apple cider vinegar drink is the new hype to lose some extra pounds. So how will you do it? Is that a real deal?

ACV drink was a natural remedy for health problems decades ago. For a very long period of time, this formula has been the favorite of many who refuses to take traditional medicines. They believed that drinking with apple cider vinegar can reduce the risk of having health problems.

Nowadays, it is a choice for many who are looking for healthier yet natural remedies. Also, it is an excellent choice to drink ACV drink. Here are the reasons why.

Why apple cider vinegar drink?

The apple cider vinegar drink has many good things to offer. Coming from its name, this drink came from apple. It undergoes fermentation twice.

Many listed it as the main ingredient to reduce cravings, which means it is a great way to lose weight. Other than that, this drink will improve insulin sensitivity, making your blood sugar levels lowered. You will notice that craving for sweet food decreases, therefore this drink keeps your body from developing cancer cells. It also reduces belly fat and reduces cholesterol levels. If you have lower blood pressure, it means that it improves your heart health.

What is in the ACV?

This drink has many nutrients, which makes it one of the keys to reduce weight and improve one’s health. It contains some nutrients like iron, magnesium, iron, amino acids, anti-oxidants and calories.

How will ACV change your life?How will ACV change your life?

In many aspects, the ACV drink will help you lose some weight and at the same time, will make your body feel healthy and energized.

Battling Diabetes using ACV drink

The apple cider vinegar drink has a significant role in addressing your diabetes. According to studies, apple cider can help in the prevention of diabetes, especially when you have a history of diabetes. But remember that taking this drink will not replace medication. Make sure that before taking ACV drink, you talk to your doctor while taking prescribed drugs.

Lowering Risk of High Blood Pressure and Fighting Bad Cholesterol

Apple cider vinegar drink plays a big role in lowering blood pressure, and it also reduces cholesterol levels. How does it work? The first thing that this drink does to our body is controlling our kidneys. Our kidneys are responsible for screening our blood. Also, when drinking ACV, it helps our blood vessels to relax. It will make our blood pressure to function normally, avoiding a spike in blood pressure level.

Aside from blood pressure, ACV decreases bad cholesterol and increases good cholesterol. An increase in good cholesterol means that our body has natural antioxidants that maintain the right cholesterol level.

Balance Acid Production for Better Digestion

Another good thing about taking apple cider vinegar drinks is to maintain the balance of acid production for better digestion. Some of the good stuff that AVC drink helps us is getting rid of heartburn, reduction of bloating and improve overall digestion.

Is it not apparent that when drinking this vinegar, we consume drink high in acid. Make sure that you will dilute the ACV in a glass of water so that it will not irritate your throat and intestines. So, a balance acid level in your stomach means that you have proper food digestion.

Natural Anti-Bacterial

Apple cider vinegar drink is a natural bacteria killer. Previously, the ACV is effective in disinfecting wounds and treating fungus. In some studies, it helps fighting bacteria like E-coli, which spoils food. So using ACV helps to preserve the food.

Fight Cancer Cells by Drinking Apple Cider VinegarFight Cancer Cells by Drinking Apple Cider Vinegar

A natural way to battle cancer is to consume a drink with apple cider vinegar. As we know that prevention is better than cure, so it is better to maintain a healthy eating lifestyle. Avoid eating foods that are high in carcinogens, which is the starting point of cancer development.

When there is cancer growth, drinking ACV promotes healthy cells making the growth of cancer cells slow down. Though it is a natural remedy, it is not sufficient to replace the treatment for cancer. Make sure you talk to your doctor if you are undergoing treatment or medications before taking this drink.

Unique Formula for Skin and Hair

Another reason to keep a bottle of apple cider vinegar in your kitchen is to promote healthy skin and hair.

When it comes to your skin, it helps reduce and treat acne. Also, it soothes sunburn. The antioxidants in this drink also increase the anti- aging properties of the skin.

Then for your hair, you can use it to improve the health of your hair and combats hair tangles. It also retains the moisture of your cuticles.

How do we consume apple cider vinegar?

There are many ways to consume apple cider vinegar. You can include the ACV in your diets, such as placing it with salad dressing and marinade recipes. Two tablespoons of it are enough for daily consumption. Make sure you mix it with a glass of water or fruit juice. It is as simple as that.

In Our Thoughts

Drinking apple cider vinegar is indeed one of the great natural remedies that you heard before. There are many testimonials about this formula, especially in losing weight. But, this drink is also beneficial to our health, especially when you have health problems in the cardiovascular and digestive system. So our tips for enjoying the healthful benefits of apple cider vinegar are to start from the little mixture, then you can add 1 tablespoon to your drink.

Make sure that you have no medication, treatment or maintenance. This drink is a natural remedy that you should use with caution, especially when taking it with other prescribed medicines.

Easy Tips on How to Lose Weight Naturally to Enjoy the Holiday Season

Easy tips on how to lose weight naturally

Easy tips on how to lose weight naturally can save you from the weight you will gain this coming holiday season. Family gatherings and celebrations will definitely give you a souvenir in your weight. So you will need to have a good exit point to less guilt in you while enjoying all the good times.

Easy tips on how to lose weight are not just a numbers game. It is done sincerely and regularly. When doing a weight loss program, you need to focus and look forward to the results of your exercises and workouts.

To kick start your weight loss program, you can start with the basics. Then with a proper routine, you have to keep up with the schedule. Make sure you are doing it right, and you strictly follow your plan.

20-minute Morning Workout

The ideal exercise for your easy tips on how to lose weight naturally should be done in the morning before you start your schedule for the day. According to studies, the people who performed exercises in the morning are found to be healthier and slimmer compared to activities performed later in the day.

Practice Eating the Right Food

Included in the straightforward tips on how to lose weight naturally is planning your snacks. If you want to control the calories, carbohydrates and fats, you will intake daily; you should limit yourself from eating outside. Make sure that you have your own meal and snacks. In this case, you will be the one in charge of the preparation of your food.

To complete your meal pack, make sure you have small packages of protein sources like nuts, seeds, yogurt, sprouts, dark chocolates or cheese. Also, you can add an apple daily to keep you satiated.

Part of your meal plan is drinking enough fluid, non-caffeinated, of course. And skip drinking soda if you want to lose some weight. Other than water, you can choose to drink green vegetable juices. Fruit juices can also keep your body hydrated. And one study showed that drinking plenty of water, it increases the metabolic rate by 30%.

More Fiber and Protein, Less Salt

Salt has implications that when you eat more than your body needs, it can cause water retention. You should avoid foods, especially chips, high sodium foods like preservative food. It is needed to prevent because conservation of water will make you bloated. Also, unhealthy foods like chips can give you more calories than your body requires.

While eating foods high in fiber and protein, you should eat slowly. By doing so, you will absorb all the food nutrients, and food digestion will be easy.

Protein and fiber, when consumed, can be a good source of energy. And when you have full strength, you can perform your workout and exercises that will help you lose weight quickly.

On fiber, look for high fiber foods or less “energy dense” to have fewer calories. When to eat food with high fiber? As one of the easy tips on how to lose weight naturally, make sure you eat fiber foods in the form of oats or fresh fruits and salad.

Control Your Cravings to Follow Easy Tips on How to Lose Weight Naturally

Control Your Cravings to Follow Easy Tips on How to Lose Weight Naturally

The most effective and practical way as easy tips on how to lose weight naturally is to keep out of unhealthy food at home. Some foods, like processed and packaged foods, have harmful effects. So keeping it away to your home is an excellent way to stay on easy tips on how to lose weight naturally.

Think about your ideal weight and how you can achieve it. The primary step is to manage the food you will store at home. Visualize what will happen inside your stomach if you eat unhealthy foods. Focus on the foods that can help you lose weight but at the same time will make you feel satiated.

Learn Many Movements

There is no way that you can lose weight when you have regular exercise and daily routine to keep your body sweating. Your muscles need to be a workout, and you should know how to do it properly.

Learn some movements that will keep your body busy. Try to take a walk after your meals. Give yourself a 10-minute walk after every meal, and you will notice the increase in your metabolism.

You can also try to run or do some jogging while you are walking. Jogging in intervals can extend your burning of calories for two hours. It will also tone up your muscles a little bit faster.

Other than walking and running, you can also do some push-ups and squats. If you have enough time, doing push-ups and squats can make your body experience the difference as you compared it with jogging and walking.

Our Best Advice

Save yourself from self-pity, so keep from checking your weight from time to time. Make it a habit to weigh yourself once a week to know if you have lost some weight. Daily checking it will not make you see the improvement.

Make sure that you follow our easy tips on how to lose weight naturally so you will enjoy the rest of the holiday season.

Slow Metabolism? Avoid These Habits to Speed Up your Metabolism


Metabolism of our body is one of the keys to losing weight. However, we don’t think metabolism as one of the critical factors. Instead, we focus more on the food we eat and the exercise we need. How about understanding what really metabolism is?

what really metabolism is?Metabolism defines our body’s capability to burn calories. It is the process your food has to convert into energy by your body. So, even we had the proper exercises, we must speed up our metabolism. Also, if we eat healthy food and the right amount of calories, our metabolism should be working at pace with our diet meal plan.

And now, you are asking how to know if you have working metabolism. Well for sure everyone has done things unrightfully that may give a negative effect on our metabolism.

For instance, there are habits that we need to start avoiding if we want to speed up our metabolism.

What could go wrong?

Here we list down the things you have to refrain from doing.

things you have to refrain from doing.

  1. You are keeping less than 4 hours interval when eating your meals.

The most important meal of the day is breakfast. And eating it nearly to your lunch is not an excellent way to maintain your metabolism. So when is the time to eat your breakfast? To boost your metabolism; breakfast should be consumed within an hour after waking up.

  1. Less protein and more carbohydrates.

And don’t forget the importance of protein in your meal, especially during breakfast. Your first meal of the day is crucial. What you eat after waking up is your key to boost metabolism. So, eating protein rather than carbohydrates can give your body enough energy for the rest of the day. Also, diet meal plan with higher protein content can help you reduce body fats and making you leaner body mass. It is one way to boost metabolism.

  1. No coffee in your body.

Who said that coffee could make you gain more weight? According to the study, drinking coffee for at least 3 – 5 cups a day is right for your health. This study overshadowed the belief that drinking coffee can increase specific health issues like diabetes, heart and brain diseases. So let us take it from experts. Drinking coffee its purest form is the best way. Keep away sugar syrup and creamer if you are drinking coffee.

  1. You are drinking less than 6 – 10 glass of water.

Water is essential to our body. Without it, our internal organs, especially our kidneys, will suffer. So, how about our metabolism? Since our body needs to convert food into energy, the main ingredient in this process is water. Imagine if you don’t drink water. You may have less power to perform your daily routine. Therefore, you cannot burn calories which may result to gain weight.

  1. You are not eating to lose weight.

Losing weight is the undying challenge in our body. But doing a diet in a wrong way is making your body suffer more. Let us get into more details. When you cut eating the healthy meal plan like calories, fibers and carbs, you are making your body to cling tighter to your body fats. Well, of course, body fats can be a source of energy. But skipping your meals to compensate for the idea that not eating is equivalent to lose weight is a myth. So, what you need to do is to eat the right amount of food. In your meal plan, include healthy foods in the right portion. If you are getting hungry quickly, try to munch a small amount but well-balanced meals in your day. But don’t forget the intervals of 3 – 4 hours for each meal.

  1. You have a sedentary lifestyle.

Of course, you have to consider and take your workouts seriously. If you have no time going to the gym, you can do simple exercises like walking, running, jogging or yoga. These simple exercises can help your body to be relief from a whole day of sitting in your work station. Activity is one of the best ways to speed up your metabolism. You don’t need to do high-intensity training. Just doing some workouts for your muscles can help your metabolism boost. You know that when you are doing exercises, your heart and lungs are working together to burn calories in your body.

  1. Sinking yourself to more stress

Getting yourself in a stressful situation is your choice. So, make it sure that you have two options in every case – to be stress or not. However, if you really cannot avoid a stressful situation, watch out for the food intake you are about going to eat. According to the study, stress hormones stimulate your appetite to look and eat comfort foods, which are foods with sugar-filled treats. How to control stress? Some foods can help you lower stress hormones. You may need to opt for fruits and nuts that can help you lower stress.

  1. You are sleeping for less than 8 hours.

Ditch out your excuses in sleeping less than 8 hours. Why? This habit should be stopped, especially when you reached the age of ’30s and above. Other than it can trigger some health problems, it can also slow down your metabolism. As we age, our metabolism becomes slow and to prevent this from getting worse; you will need to sleep at least 8 hours daily. Sleep loss is one of the problems that lead our body to have an increase in blood sugar levels and hypertension. With healthy meals and enough sleep, your metabolism can speed up even if you are in the 30s and above.

boost_metabolismOur Simple Ways to Speed your Metabolism

Though we have mentioned what you need to avoid slowing down your metabolism, we still have our pockets full of secrets to speed up your metabolism.

For instance, early waking up is one way to boost your metabolism. While you have enough sleep, waking up early and eating breakfast is a significant impact on your metabolism. If you wake up early, you will have enough time to prepare before going out and start your day.

Since food is one of the reasons for our metabolism and overall health, you can consider eating spicy foods. Spicy foods like jalapenos, chili peppers and hot spices can increase your temperature. Therefore, you are eating for your metabolism to be specific. According to experts, eating spicy foods can increase your feelings of satiety.

Other than spicy, you can count on calcium. Calcium is one of the essential minerals that can boost your metabolism. The combination high-calcium, low-calorie diet can make you lose weight. It is not a myth. Scientific studies have recorded it.

So have no fear and watch out for metabolism to speed up afterwards.

How to Lose Weight and Regain your Confidence without These Foods?


How to lose weight yet enjoying the best of everything? You perhaps noticed age is one of the factors if you want to lose weight. It defines your metabolism with the food intake you have daily.

How to lose weight while keeping your body healthy is the best way to consider avoiding future problems with your health. Not eating at all is not what we suggest but avoiding some foods that cause your metabolism to work slowly. Also, what we recommend is to change your daily routine into something that will encourage you to a healthy lifestyle.

My experience of losing weight is full of challenges. There are temptations that hard to avoid like eating foods from fast food and always getting to-go meals from restaurants. So I have decided to cut some foods with too many calories, sweetener, and preservatives. In doing this, I have lost weight without making myself suffers.

As I have said, I cut down my intake of foods that cause me to gain weight. So how to lose weight, in my opinion, should start avoiding the following foods.

Foods with Artificial Sweeteners and Flavors

Foods with Artificial Sweeteners and Flavors

One reason why people suffer from being overweight and obese is because of food intake with lots of artificial sweeteners and flavors. Then, avoiding these foods will answer your question on how to lose weight.

Foods with artificial sweetener and flavor like yogurt and sodas should be avoided. Soda is one of the cancer-causing factors. Also, it is identified as one of the reasons for poor ovulation for women and low sperm motility for men. And for yogurt, except Greek yogurt, you have to be careful with this food. Though it is also identified as one of the dietary and healthy foods, some yogurts offer too much sugar. Aside from weight and fertility issues, sugar has also been identified to cause aging. Too much sugar in our body can accelerate the aging process. So you will see wrinkles and fine line are starting to form as you gain weight as well.

Processed Foods

How to lose weight when you are eating processed foods like canned, salami, bacon and hotdogs? If you want to lose weight and stay healthy living, you might want to stop eating these foods.

Like artificial sweetener, processed foods are the next thing you have to stop consuming. For instance, canned foods like soups contain chemicals that link to many health problems like cancer, obesity and infertility. If you love to eat soup, you can do it at home with eggs and some vegetables.

Also, processed foods link to high blood pressure and skin aging. So if you want to look younger than your age, then stop eating processed foods and stick with your healthy meal plan.

Who would say no to pastries and cakesPastries, Cookies and Cakes

Who would say no to pastries and cakes? But if you are serious on your journey on how to lose weight, then stop craving and ditch out these foods from your kitchen. No excuses even when you are at gatherings or restaurants.

Pastries, cookies and cakes like other foods that we mentioned a while ago contain sugar and more calories than our body needed. According to the study, individuals, especially women, can have direct negative benefits when overeating sugar. PCOS is one of the common problems with women which results in infertility. Also, according to a study last 2014, foods with a higher amount of sugar can lead to the consumption of too many calories, resulting in a higher risk of heart disease.

Grilled Foods

Before I decided to get back in shape and lose some pounds, grilled foods are my favorite. The juicy flavor and aroma of this food are tempting to eat more than what we deserve. But eating grilled lean meat is still a danger to our health and disadvantage on how to lose weight?

The answer is yes! Any grilled food produced harmful chemicals that cause cancer. Heterocyclic amines or HCAs and polycyclic aromatic hydrocarbons (PAHs) are the chemicals to be found in grilled food. These chemicals are produced because of the high temperature over an open flame. Therefore, how to lose weight has something to do in avoiding this food.

Grilled food + alcoholic beverages

Alcoholic Beverages

Grilled food + alcoholic beverages? It is one of the best food collaboration that many people are doing. And I am guilty on this one before I decided to turn back on drinking alcoholic beverages.

Thinking the pleasure when drinking alcoholic beverages like cocktails and beers should be replaced with mind-setting on how to lose weight.

Some people drink beers and cocktails before going to sleep because this is their comfort food, and such make them sleep better. But trying other options like eating healthy foods and doing regular exercises can make you sleep better.

Caffeinated Drinks and Artificial Creamer

Long before I achieve my goals to be fit and healthy, I love to drink coffee, and nothing can stop me. And my favorite is adding whip cream on top of it so it can get creamier.

But what I don’t know is drinking coffee with lots of creamers have more calories. Though there is indulgence in eating this food, it also gave some negative health benefits. This kind of food can elevate glucose levels which cause obesity and other sugar-related health problems.

And for creamer, if you have noticed, at first it is like one of the simple ingredients for your coffee or tea. But what you don’t know is that it contains trans-fat that can cause inflammation because of the properties like hydrogenated oil. Over time it can be a factor for injury and aging.

Salty Foods

Other than sugar, watch out for salty foods if you are willing to follow our how to lose weight food identifications. Like sugar, salty foods harm our body. Some foods like snacks contain high salt. You will also notice that while you enjoy eating salty food, your body has limits in food intake of salty food. Getting dangerous on how to lose weight should also consider in avoiding salty foods.

Some Changes to Your Daily Routine

Some Changes to Your Daily Routine

Eating healthy foods and avoiding the foods we have mentioned are the primary keys on how to lose weight. But also, you should consider your daily routine.

If you want to achieve your ideal weight, you should have something that motivates you. Believe me; losing weight will be lighter and more natural if you have some reasons why you are doing it.

Skipping meals will not help you to lose weight. I suggest you keep on eating three times a day but watch for calories intake. Also, look out with your carbohydrates and fats that you’re eating each meal.

You need to eat less sugary food and avoid eating salty foods. Also, what we need to have in our plate is plenty of protein. Protein gives us the energy to perform daily tasks without compromising our body.

If you have kids, refrain from eating the left-over to your kid’s plates. It is one of the reasons why mothers are gaining too much weight than other female individuals. If you want to avoid left-over foods on your kids’ plates, make the right serving to their plates and encourage them to finish the food served to their dishes.

What can we say?

How to lose weight is a big challenge if you have no motivation, aside from getting your shape back and being healthy. But for me, these reasons are enough to lose some extra weight. I am knowing the higher risk of acquiring diseases if overweight or obese is the top reason why I lose weight.

And since I have peers, I encourage them to do the same. Doing these things with your friends can be more fun and exciting.

Lastly, drinking enough water and sleeping is part of my process of losing weight. And I think you should do this as starters to give your body enough rest.

Weight Loss Tips: How will you know you are doing it right?


Weight loss tips are a handful of weapons when you want to succeed in your weight loss program. And if you’re going to have an effective method of reducing weight, you can take it from here. Learn and imagine yourself after doing all the things we have here.

Weight loss tips are your ticket to achieve your body goal. Being fit and healthy is your shield daily to perform your task perfectly. With enough nutrients and a balanced diet, you can do more things with a healthy body.

Your health should not be an excuse for underperformance. Instead, make it as your asset to perform more than expected. With these weight loss tips, meal planning is our ultimate guide.

Check out our Preferred Weight Loss Tips

What is your diet?

Yes, if you want to have the best weight loss tips, you have to check your diet. Track your calories intake and plan how you will burn it. Don’t overeat calories if you don’t know how to burn it. Assess your eating habit and maintain your body mass index. Meaning, your height and weight should be proportional to each other.

To avoid too many calories, yet you will feel full, you can make alternatives like salad. But you can have foods with vegetables, whole grains, fruits, nuts, legumes and other healthy meal with low calories. These weight loss tips will assist you in maintaining your ideal weight.

And don’t forget to cut your sugar intake. Oh yes, sugar increases your weight, and later on, you will not notice that you have a high risk of obesity. Soda and other drinks have artificial sugar which stimulates your hunger hormones. In this scenario, your cravings will increase.

Fun facts about the food you will eat.

Are you tired of the same servings? Make some small food swaps so your food won’t be boring like the usual diet food. There are lots of choices for healthy foods that you can prepare. Take it from me. My typical meal comes with a sandwich that has fresh vegetable and chicken. Then the next day I made an egg-wrap sandwich with fresh cut tomatoes and cucumber. Since I have little time to prepare, I make something that I can carry around with me. Of course, I ditch out fast food meal which contains more calories and bad cholesterols. Small changes to your meal plan can give you excitement to what will you eat the next day.

And there goes a myth busted about skipping a meal at night. Why trying so hard to skip a meal at night if you cannot do it for your entire life? My weight loss tips on this one are to indulge yourself with the food you want but take control of the calorie intake you will have.

My point in doing weight loss program is looking after what you eat. How will you do that? Never make a rule if you will break them – this is how weight loss tips worked well for me.

So having daily a balanced meal is better than skipping your meal at bedtime. According to the study, it promotes healthy blood sugar levels which control your appetite.

Choose leaner protein food sources.

leaner protein food sources.

And who said to cross out protein from your diet? Protein is important for our weight loss tips. Don’t compare protein with carbs and fat. If you notice, bodybuilders have more protein in their diet, and they cut fat, carbs and sweet foods.

We are talking about leaner protein food sources. What are lean protein sources? You can have chicken, fish, low-fat dairy. As the same, this also has fewer calories. Put a second thought about bacon and other protein with fats. But according to a study, if you consume protein food sources, you can pair it with sweet foods. It has been studied that protein slows the release of sugar in our bloodstream. Given this fact, you will surely feel satiated for longer.

Say yes to carbs with lots of fiber.


Say yes to carbs with lots of fiber.

And yes, there are carbohydrates with higher fiber content than glucose. This kind of carbs comes with whole grain. Choose whole-grain than white bread. As weight loss tips, more fiber can help your digestion if you will have to eat more protein.

Then fiber can be beneficial totally by drinking more water. And everything we eat can properly be digested if we drink more water. More water means we keep our self-hydrated as well. Cut off coffee and other drinks from the market or convenience store and start drinking more water.

What can we say?

Make a good habit at the end of the day. Learn to manage all your emotions at the end of the day. Stress and anxiety can be your enemy after your work. So handle them without compromising your health.

With our weight loss tips, you can improve how to deal with your surroundings. Remember eating unhealthy foods and forgetting to make a good lifestyle can be a source of medical health conditions.

Never pull off the reasoning of stress because you overeat. Make a good reason for eating the right food. If you are eating happily and feel delighted with no guilty feeling inside about the food you are consuming, you will notice the food intake you have are helping you to lose weight.

And finally, my weight loss tips include having an eight-hour sleep, but much better if you will add more 30 minutes. I believe sleep is essential to our health, and lack of sleep makes slower metabolism. Also, sleep deprivation cause changes to your body. It affects your health mainly.

With weight loss tips, it can make your diet plan successful. Following these weight loss tips can trigger a habit to your system. In which, you will track it over time, and your body can adapt with it.

Weight Loss with Coffee has Absolutely No Side Effect


Weight loss with coffee has been the talk of everyone lately. Does drinking coffee really play a part in reducing weight? How do coffee and weight loss correlate?

Weight loss with a coffee may be possible. According to a study, you can drink coffee and begin losing some weight if you prefer no additional cream and sugar. How be a coffee a factor as a weight loss drink?

You can start pointing out the possibilities of caffeine. Coffee contains caffeine, and there are good and bad effects of caffeine on our body. As I was trying to understand caffeine in coffee and how it contributes to weight loss drink, I came up with the nutritional facts of caffeine and the dangers it caused when over-consume.

Caffeine Nutritional Facts

A cup of black coffee contains antioxidants more than what raspberry, blueberry, grape or orange juice can offer, according to studies.

Aside from getting weight loss with coffee, those who are drinking coffee are revealed to be fewer probes to have type-2 diabetes and Alzheimer’s disease. Furthermore, caffeine in coffee is said to reduce the risk of getting Parkinson’s disease, another study revealed.

Why should caffeine be avoided?

Though coffee is reportedly effective, you should keep the 4-6-hour interval of drinking coffee before going to sleep. Otherwise, you will end up having disturbed sleep.

I also experienced some gastric reflux and heartburn after drinking coffee. Only then I found out that according to studies, coffee contributes a high amount of caffeine that can increase blood pressure.

Other than that, too much caffeine can increase urinary excretion of calcium, which makes you prone to osteoporosis.

Coffee for Weight Loss

Coffee for Weight Loss

After I revealed the caffeine in coffee, how about weight loss with coffee? In a recent report based on the study of Professor Michael Symonds from the University of Nottingham, he discussed the brown and white fat. Brown fat is charged by coffee, while white fat occurs as a result of excess calories. And the effects of brown fat works differently compared to other fat in our body, he explained. The brown fat produces heat by burning sugar and fat, often in response to be cold. In this way, the tendency is coffee creates heat in our body that can burn calories and fat in some ways.

In my point of view, weight loss with coffee is really happening. For instance, coffee can increase your body temperature. Higher body temperature causes your metabolism to work harder and to speed up the time it takes your body to process some fat and calories. With the right amount of caffeine, coffee can speed up your metabolism.

Aside from metabolism, weight loss with coffee accelerates the distribution of fats in our body. Caffeine in coffee helps to process fat more efficiently.

I observed one thing while drinking coffee. It can suppress my appetite. I tried drinking coffee at mid-morning, and my next food intake is lunch, which saves me from eating in-between meals. Isn’t it great?

Some Side Effects of Weight Loss with Coffee

Of course, while doing some research and based on my experience, drinking coffee to lose some weight has some side effects. Adverse effects of weight loss with coffee are a natural thing since coffee contains caffeine. And too much caffeine in our body is unhealthy.

The time you feel irritable and grumpy, rather than calm and in control, it is time you need to stop drinking coffee. In a study shows that after drinking coffee, a sudden release of sugar into the blood occurred. This process will make you crave more sugar than getting a firm on your weight loss meal plan.

Understanding Caffeine for Weight Loss with Coffee

Understanding Caffeine for Weight Loss with Coffee

Caffeine in coffee has many variations, and thankfully; we have a list of the amount of coffee in each type of coffee drinks. Caffeine in these drinks may have different effects on you and your weight loss with coffee.

Brewed Coffee

Since brewed coffee is prepared by keeping the hot water in contact with the coffee beans or grinds for a lengthy period, it tends to have higher caffeine content, and in some cases, an over-extracted taste.

There are distinctive methods of brewing coffee. For weight loss with coffee, each process has different caffeine content.

  1. Drip or filter has an equivalent of 115 to 1,175 mg.
  2. French press or plunger has 80 to 135 mg.
  3. Percolated provides 64 to 272 mg.
  4. Boiled has 160 to 240 mg.


Stronger than brewed coffee, this type of coffee is prepared by forcing a small amount of hot water through finely-ground coffee beans.

The caffeine content of a single shot is about 30 to 50 ml, equivalent to 53 mg of caffeine. Double it, and you will have about 125 mg of caffeine.

Instant Coffee

The preparation of coffee drink using instant coffee is different from brewed or espresso. It is made by adding one or two teaspoons, depending on the flavor you want, into hot water. This one has lower caffeine, which equivalent between 30 to 90 mg.

The powdered coffee comes from spray-dried or freeze-dried coffee. It can be subtle or rough in texture.

Decaf Coffee

Still insisting for weight loss with coffee? Go for decaf coffee. This coffee variation has the least amount of coffee, about 0 to 7 mg of caffeine per cup. However, the average is usually 3 mg.

What can we say about it?

Caffeine intake depends on how your body will process it.

Caffeine intake depends on how your body will process it. Given that, other alternative drinks will avoid the adverse effects.

Some of your choices are green tea or peppermint tea. Aside from no caffeine, it is said to be more helpful in losing weight. Additionally, the calories it contains are only minimal.

Even so, if you really cannot avoid drinking coffee, you can still lose some weight. Just make sure you drink coffee, not beyond your limit of caffeine. Keep in mind that losing weight cannot be achieved right away. It takes discipline, and you will need to have one when choosing to lose weight.