How to Lose 20 pounds in 3 weeks

Substantial weight loss is not a sprint. It’s not even a marathon. It’s the rest of your life,” says Janet Hamilton, C.S.C.S., an exercise physiologist with Running Strong in Atlanta. “It is your new normal.”

When you're trying to lose a sizeable amount of weight, it’s extra critical to find a weight-loss approach that you can envision yourself using, well, forever. After all, a meta-analysis published in the Journal of the American Medical Association concluded that the best diet is one that you can stick with over the long term.

Twenty pounds is a lot to lose in short weeks and losing that much the weight that quickly is often not safe. Surgery and weight loss pills are among the options many people use to drop such a large amount of weight so quickly, but making changes to your diet and lifestyle can help with your weight loss goals and is a healthier long term option when done the right way. It is important to note that a diet that drops so much weight is highly unconventional thought and you should talk over your plans with a doctor before continuing.

Disclaimer: Losing weight requires a calorie deficit of 3,500 calories per pound. In order to lose 20 pounds in two weeks, you would need an aggregate deficit of 70,000 calories or 5,000 calories per day. Most people only eat on the order of 2,000-3,000 calories per day, which means that losing 20 pounds in two weeks is not possible without starving yourself and performing roughly four to six hours of strenuous exercise per day. This is extremely dangerous and should never be attempted; you are vastly more likely to cause severe, long-lasting damage to your body and risk death than you are to lose 20 pounds. Anyone who claims otherwise is either lying or has a broken scale.

Please Note: If you're more than 30-to-50 lbs. overweight you'll lose your 1st 20 pounds just as fast within 3-to-6 weeks with any of the permanent weight loss plans here

Eat at least 2 raw fruits &/or vegetables before each meal:

You can eat 2 carrots, an apple & a stick of celery or any combination of fruits & vegetables to lose weight fast because…

Raw fruits and veggies fill you up quicker Killing your hunger & cravings which means you'll be able to eat a lot less (and lose weight much faster) without getting too hungry.

Fruit juices DO NOT Count & will not help you lose weight because they're high in sugar that makes you gain weight by increasing your appetite and has no fiber to kill your appetite.

You can drink at least 8 oz. of vegetable juice or V8 before your meals instead of eating 2 raw fruits and/or vegetables before each meal.

Drinking enough water to help lose weight:

First and foremost, start drinking water. Water helps to flush out the toxins, supports digestion, prevents constipation, reduces bloating, maintains internal pH and homeostasis, and boosts metabolism. So, drink 3-4 liters of water every day.

Make sure you drink two glasses of room temperature water as soon as you get up. You can also add two teaspoons of fenugreek seeds to a glass of water to help speed up your metabolism. Or make detox water by adding cucumber, ginger, cumin, and mint leaves. This will promote hydration and proper functioning of the body.

Make Active your lifestyle:

                                                             

Although 80% of weight loss depends on your diet and only 20% does on exercise, it’s still very important to maintain an active lifestyle in order to ensure you’re healthy and that your body is functioning properly-Many people lead sedentary lifestyles these days and think there’s no time or money to exercise daily. But the truth is, you don’t need a lot of time or any money! Because you don't necessarily have to go to the gym every day or commit to a regular exercising schedule.

You can simply go for walks with your dog, friends or family more often. Or do an easy morning work out? The possibilities are endless! You just need to commit to it and you’ll surely find enough time and motivation towards staying active!

Eating healthy Food:

Many people think that the main rule of a weight loss diet is to eat as little as possible. And that it doesn’t matter what exactly you eat. But this is far from the truth.

Calorie reduction is very important in weight loss but it is also extremely important to know exactly how many calories you need and which foods you need to eat in order to achieve healthy weight loss.

So in order to reach the best results, you need to balance your macronutrients (protein, carbs, and fats), eat food that is healthy for you, and avoid unhealthy foods like that contain sugar and more calories..

 Cut junk foods and processed foods:

Forget about all the sugary guilt trips and junk food munching late at night while binge watching Netflix or hanging out with friends. It’s just a matter of three weeks, and you’ve got to kill with your killer avatar.

Toss all the high-sodium, sugary, preservative-laden, greasy, and unhealthy foods out and restock your kitchen with whole foods, low-cal snacks like popcorn, fruits, and veggies. If you crave sweets have low-cal yogurt with figs or peaches. You can also have one piece of dark chocolate (80% or more cocoa content) after dinner.

Take balance diet:

Take a balanced diet means making sure you provide your body with essential nutrients in the right amount. This is one of the most effective ways to shed pounds and maintain your weight in the long run. You should consume a wide variety of nutrient-rich foods that are packed with energy, protein, vitamins, and minerals. You have to bear in mind that the key here is to moderate, and not eliminate. Here’s what you should eat:

1. Consume fruits and vegetables from the produce aisles
2. Consume whole grains from the bakery
3. Consume low-fat milk/ yogurt products from the dairy case
4. Consume lean proteins from the meat/fish/poultry department
5. Don’t miss out on any, every nutrient matters!

Cut out the white carbs:

White carbs or bad carbs are foods like flour, sugar, pasta, white rice, crackers, and cereals. These are processed and refined, have minimal nutritional value, and are high in calories. Bad carbs tend to increase blood glucose levels and are easily digested. This is the reason you quickly feel hungry and munch on other processed and high-calorie foods, leading to weight gain. White whole foods like cauliflower, beans, white potato, and turnip do not fall into this category.

Make a plan:

This is probably the most important part of a healthy and successful weight loss. A lot of people try to lose weight by guessing what they can and can’t eat. They just expect everything to work out on their own. Well, the truth is, you need a precise plan. With exact numbers of what to eat, how much to eat, and when to eat. You need a professional weight loss plan made by people who know everything about nutrition and weight loss if you want to successfully drop those pounds.

If you have a truly effective and high-quality weight loss program and honestly stick to it without any slips or cheating, you will most definitely succeed!

Eat on time and control your portion size:

Not eating on time, starving for a long duration, and not controlling the portion size contribute more to weight gain than the food itself. You may eat healthily, but if your body cannot digest, absorb, and flush the toxins out on time, the whole system becomes dysfunctional. This leads to slow metabolism, increases blood pressure and blood glucose, and raises stress and inflammation levels. As a result, you gain weight.

So, it is important that you eat every 3-4 hours, never skip breakfast, have dinner by 7:30 p.m., avoid late-night snacking, and take an adequate amount of food on your plate. Not too little, not too much. Also, starving yourself can lead to weight gain as the body goes into the famine mode, meaning the cells tend to store everything you eat in the form of fat. So, do not starve. If you feel hungry at odd times, have fruit or baby carrots with hummus. Drink water.

Choose leaner proteins and load up on vegetables:

Instead of beef, opt for leaner meats like chicken or fish. Consuming fish is especially helpful because the fatty acids in fish give your body the beneficial oils it needs and may help subdue the urge to consume greasy or fattening foods.

And as for vegetables, go for it. Breakfast, lunch, and dinner pile. They're nutritious, generally not full of calories or sugars (again, no potatoes), and keep you full. They're the shortest track to losing weight there is.

Take Sound Sleep:

Did you know that not getting enough sleep or rest can also lead to weight gain? And it has been scientifically proven. When you don’t sleep for at least seven hours, the cells in your body cannot process the food and do not flush the toxins out. This slows down metabolism, prevents healing, and induces a state of constant stress. As a result, you will start gaining weight and feel tired even if you have not moved from your seat the entire day.

Don’t Take Stress:

You’ve got less time, but you’ve got time! Do not go into the panic mode. It will only make the situation worse. Stress, panic, and anxiety are all negative emotions that raise the levels of cortisol, the stress hormone. This hormone shuts down the brain’s good decision-making process and can make you become an emotional eater. This, in turn, can lead you to more weight gain.

The best ways to keep away from stress and negative emotions are to avoid criticizing other people, take a walk when you are feeling stressed out or worried, talk to a trusted friend, do something creative like painting or playing a musical instrument, dance, write a journal and laugh.

Start your weight loss story now, losing weight is a lot easier just need to determine that you will have to at any cost

How to Stop Snoring Naturally

Snoring can result in poor sleep for you and whoever you share a room with. It is caused by the relaxation of muscles in the roof of your mouth, tongue and throat which can block your airways and cause vibration. You don’t always have to use fancy medication and drastic measures to stop it. but snoring is serious business.For one, a snoring spouse often keeps the other person from a good night's sleep.

which can eventually lead to separate bedrooms. "Snoring can create real problems in a marriage," says Daniel P. Slaughter, MD, an otolaryngologist and snoring expert at Capital Otolaryngology in Austin, Texas.

Not only is snoring a nuisance, but 75% of people who snore have obstructive sleep apnea (when breathing is disrupted during sleep for short periods), which increases the risk of developing heart disease, Slaughter says.

Snoring can have a number of different causes, including anatomical and structural abnormalities, alcohol use, smoking, obesity, allergies, upper respiratory infections (URIs) and obstructive sleep apnea (OSA)While some serious snoring conditions such as sleep apnea can require medical intervention, mild cases of snoring can often be cured by adjusting your sleeping patterns, following a few strategies and making some lifestyle changes. Here are seven ways in which you can cut out your snoring habit with simple, natural remedies.

Lose weight if you are overweight:

 This will help reduce the amount of tissue in the throat that might be causing your snoring. You can lose weight by reducing your overall caloric intake by eating smaller portions and more healthy foods.

The NHS says, ‘Being overweight by just a few kilos can lead to snoring. Fatty tissue around your neck squeezes the airway and prevents air flowing in and out freely’. Eating healthily and introducing exercise into your lifestyle is a safe way to lose weight.

Change your Sleep position:

 If your snoring problem is minor, this just might do the trick. The biggest difficulty may become how to keep you on your side. Using a body pillow could be useful in maintaining the position. you can recline the bed with the head up and extended, which opens up nasal airway passages and may help prevent snoring. This may cause neck pain, however." If snoring continues regardless of the sleep position, obstructive sleep apnea may be a cause. "See a doctor in this case," Chokroverty says.

 Reduce bedroom allergens:

Nasal congestion and inflammation caused by allergies is a common cause of snoring’. You can reduce the risk of allergens in your bedroom by hovering soft furnishings like curtains and carpets. You should also get a new pillow at least once every two years and change your sheets and pillowcases every 1-2 weeks.

Avoid to do things before going to be:

Bed is only use for sleeping, do not watch TV or look at your phone About an hour before bed, turn off all of your electronics and dim the lights of your phone and computer. Doctors note that our eyes are sensitive to the bluish light emitted by electronic screens.

Avoid eating within three hours of going to bed.

Avoid Alcohol is a depressant, which means it slows down your body. While this will help you fall asleep, alcohol also slows down your metabolism and interferes with your brain during its sleep cycles. Light stretching and exercising, such as an evening walk, are probably useful in getting you ready to go sleep.

Peppermint Oil and Goldenseal:

If your snoring occurs because of nasal or chest congestion, pure peppermint oil can relieve the congestion. It’s been shown to be a great essential oil sore throat relief and congestion in the nasal passageways, which in turn could be how to stop snoring for congestion issues.

Goldenseal is another supplement you can use to help relieve congestion in your chest and nasal passages and is typically found in powder, liquid or capsule form. You can even have a cup of herbal tea that contains peppermint or goldenseal. Just make sure you don’t have a tea with caffeine, as that can greatly interrupt your sleep.

Stay hydrated:

Dehydration creates thick mucus in the mouth and throat, which can stick together and cause snoring. The best way to avoid this build up is by drinking enough fluids during the day. The Natural Hydration Council recommends an intake of 2.5 litres of water for men and 2 litres for women per day. They suggest 70-80% should be drunk and the rest should be consumed through foods. Fruit and vegetables are rich in water, so make sure you’re getting your five a day..

Open Nasal Passages:

If snoring starts in your nose, keeping nasal passages open may help. It allows air to move through slower, Slaughter says. "Imagine a narrow garden hose with water running through. The narrower the hose, the faster the water rushes through."

Your nasal passages work similarly. If your nose is clogged or narrowed due to a cold or other blockage, the fast-moving air is more likely to produce snoring.

A hot shower before you go to bed can help open nasal passages, Slaughter says. Also, keep a bottle of saltwater rinse in the shower. "Rinse your nose out with it while you're showering to help open up passages," Slaughter says.

A neti pot could also be used to rinse out the nasal passages with a salt-water solution.

Nasal strips may also work to lift nasal passages and open them up -- if the problem exists in your nose and not within the soft palate.

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Walking benefits for healthy lifestyle

                     

Do you suffer from joint pain, heart problems, stress, depression, or obesity? Then, try walking to beat all your health problems. Because according to the journal Medicine and Science in Sports and Exercise, walking helps reduce the risk of all chronic diseases.

In fact, most health professionals prefer walking over running as it is a low-impact exercise that goes easy on your heart and joints. Physical activity doesn't need to be complicated. Something as simple as a daily walk can help you live a healthier life

Here are 15 benefits of walking that will make you get more benefits that you can’t even think.

Your Body Burns fat:

Your body is like a car with two fuel tanks for energy. The first tank holds fatty acids. The second tank contains carbohydrates. When you exercise at low intensity, your body burns fat for energy. As for exercise intensity increases, your body uses carbs. Walking is considered low-intensity exercise, ideal for fat-burning. When you walk, 80 percent of your energy is fueled by fat and 20 percent is stoked by carbs. Walk regularly, and watch body fat melt away!

Walking make you happier:

You've probably heard of a runner's high before, but did you know that walking can give you a walker's high? As you log miles your brain releases "happy" chemicals like serotonin and dopamine that can lift your mood both during and after your workout. Walking outside has also been shown to lower rates of depression more effectively than walking indoors.

Your Bones get stronger:

Bone is a living tissue that responds to exercise by increasing density. The force of muscle tugging on bones stimulates bone cells to reproduce. Bone mass peaks by age 30, after which bones begin to thin. Weight-bearing exercise shields against bone degeneration, a condition termed osteoporosis. Low bone mass sets the stage for fracture.

A Massachusetts study of post-menopausal women found that 30 minutes of daily walking reduced their risk of hip fracture by 40 percent. Preserve your precious bones with a daily jaunt.

Walking may improve heart health:

Walking helps to improve your heart health. Irish scientists have reported that walking is the best exercise for sedentary individuals, especially adults, to reduce the risk of heart and cardiovascular diseases. In another study published in the Journal of American Geriatrics Society, scientists confirmed that men and women of 65 years of age or older, who walked for at least 4 hours every week, were at less risk of cardiovascular disease. So, make sure to walk for 4 hours a week to keep heart disease, cardiovascular disease, and stroke at bay.

Walking may improve mental attitude:

Daily walking has shown to be very helpful for lifting a person’s mental attitude. It can give you a few minutes to clear the cobwebs in your head, through breathing in the fresh air and connecting with the environment.

Walking may lose weight:

Walking is a great exercise and helps you lose weight. American scientists designed an experiment where obese patients walked together (a concept known as the ‘walking bus’) to their destinations in and around the city. After 8 weeks, their weight was checked, and more than 50% of the participants lost an average of 5 pounds, Therefore, it might be a good idea to start walking to and from your nearby destinations, instead of driving your car. 

Manage High blood pressure:

It has been reported that walking daily can lower blood pressure naturally. Many people claim they don’t have time to do a 30 or 45-minute walk each day. Good news! New studies show that several 10-minute brisk walks can be as helpful as one longer walk. Walk in the morning for 10 minutes. Take a 10-minute stroll at lunchtime and then again after work.

It can make you look younger:

Walking doesn't just make your skin sweaty, it can also make your skin look younger by increasing the production of collagen, the protein that keeps skin smooth and elastic.

IMPROVE YOUR BALANCE AND COORDINATION:

Staying active helps with balance and coordination. You need to use your muscles to keep them working well. Walking is a great way to keep your muscles working, especially those in your legs and arms.

Increase Your lifespan: 

Studies show that walking daily will extend your life as well as make you feel better. There are so many benefits to walking that it can’t help but extend your life and improve it as well. You will be able to move more freely for a lot longer.

It may lower the risk of cancer:

Cancer has claimed over a million lives. A sedentary lifestyle is one of the causes of cancer, and this is where walking every day can help you. Scientists have found that walking can help in weight loss, thereby reducing the risk of cancer. Walking has been found to be helpful for those undergoing cancer treatment by reducing the side effects of chemotherapy It can also lower the risk of breast cancer.

Walking promote deep sleep:

Walking enhances the effect of melatonin, a sleep hormone. It also triggers the production of the relaxing hormone serotonin. Exercise raises body temperature and the drop in temperature afterward primes you for slumber. When you walk, stress evaporates, so troubling emotions and thoughts don’t bug you at bedtime. You’ll take less time to ease into dreamland, and your sleep will be deeper. A study published in the journal Sleep revealed that women who exercised for about 3.5 hours per week nodded off faster than those who worked out less frequently.

Become best friends with the Sleep Fairy by walking daily!

It may reduce stress:

Mental stress is a problem for most busy people these days. There are so many things to think about and deal with, that sometimes you feel like you are running from one thing to another all day long. Research shows that a brisk 20 to 30-minute walk every day can reduce mental stress. It is said to have the same effect as a mild tranquilizer.

It gives you time to think:

Walking gets you outside and gives you time to think. You can mute your cell phone, and get away from TVs, computers, and other distractions. You have time to think through the activities of the day, issues you needed solutions for, and more. Many people take a walk just to get away from everything so they can think and chill out. When you are walking, your mind can get quiet, so answers to problems have a chance to come into view.  

It Helps reduce Obesity:
Obesity is a problem that many Americans suffer from, due to lack of exercise and overeating. Many people sit all day long on their jobs and then feel that they don’t have time to exercise after taking care of children and families in the evening.This is a condition that can lead to all kinds of health problems and reduce your lifespan as well.
Even if you don’t change your eating habits, a daily walk will help you burn more calories and stay healthier. Many overweight or obese people say they don’t have the energy to exercise, but if you just start out slowly and build up the time you walk, your health will improve immensely.

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Awesome Tips for a Beautiful Life

Life can be beautiful besides the many difficulties and struggle We need to deal with.But,it depends on our focus. When you have a beautiful life,You filled with  inspiration,creativity,

and you are simply feeling alive.

In this Article I will tell you effective tips to make life happily and beautiful without any worry and stress it can help you have an amazing life..

Here are some tips for making beautiful life...

Take Walks:

 Take a 10-30 minutes’ walk every day. & while you walk, SMILE. It is the ultimate   antidepressant  

Remain Silence:

No matter how busy in your life,you need to find at least 10 minutes in a day to sit and relax in complete silence

Pray to Allah

Each morning after waking up pray to Allah and ask for guideless in order to achieve your aim for the day....

Not to eat junk Foods:

Try eating more natural food rather than junk foods, stay away from processed food.,,

Eat healthy foods:

 Drink green tea and a lot of water, Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.  

Make other happy:

Life is better when we make other people happy so.put a smile on at least three people’s faces each day..

Don’t waste Your Energy:

Don’t waste your time and energy on gossiping, Regret on your past, worry about your future, negative thought and things that you cannot  Its better to focus on your present..

The Good Old Rule:

You should eat breakfast alone, eat you lunch with your friends, and give the dinner to your opponent... 

Remove hate from your life:

Act upon this No time at all for hate love for everyone .Life is so short don’t waste your life hating others.  Forgive them for everything...

Accept Life:

Life isn’t fair but it’s still good No matter thing is going to against you one day all is well.

Don’t compare your life with others:

Don’t compare your life to others. You have no idea what their journey is all about.We all have different journeys with happiness and sorrow...

Don’t put yours debris’s failure on others:

You should not blame other if you are unsuccessful or unhappy in your life.Other people cannot responsible of your failures life is in your hand and you are the one in control...

Help others the more you can:

When we are helping others we are helping ourselves too, Helps other be a Giver not a taker..

Don’t Think Too Much:

What people think of you, Don’t care always Keep Focus on goals of life..

Time never remains same:

Don’t be haste to take your life decision to see your present circumstances, keep in mind nothing is permanent in the life it would be change sooner or later.

Always Keep in Touch with your family and Friends:

Keep concentrating on your job, business, But not need to cut off with your family and friends, work and job won’t take care of you when you are sick rather your family and friend will be close to you..

Don’t be Jealous:

Jealousy is a disease that can ruin your entire life happiness, don’t waste your time on envying what they have But you don’t have..

Always Be Grateful:

You should thankful to Allah, He blessed you with those that you don’t deserve then Thanks to the people who supported you and stayed beside you when you need of help..

Don’t take stress:

Whenever you feel stressed go outside the house and make sure you find a way to release your stress & make you relax...

Share your happiness with others:

I always heard from my older that when you will share happiness it would be increase with the time when you will tell your story of life to others that how much you did work hard in your life and ultimately you have achieved successful life. other will be motivate to listen it and they might struggle in their lives to go ahead....

Things to Remember :

And always Keep in mind when you share your experience, struggles with others and then anyone pick up this and have motivated to do something in the life  you get success at both places that you are one of them that you show up the light of success and make a reason of guide for those who are desperately disappointed from their lives.......

If you like to say anything regarding this, then please do mention it in the comments section. It belongs to you all. Always feel free to contact with us. and share it as well

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