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To Lose Some Weight Quickly – Consume This Fruit Before Going To Sleep

You might have already heard of this trick, but chewing your food for about 15-20 times before swallowing it can help a lot in the case of losing weight, which means you are tricking your stomach by eating your food slowly.

This way your body and your mind can feel and taste the food properly, instead of just throwing food in your throat, and then feeling like you are over filled.

So for that reason, this is the fruit that you might want to consume. That very helpful and beneficial fruit is the cherries.

As much as you would like to eat them all at once, you can’t. Because there is a seed inside it, you should spit out, and by spitting it out you are delaying the time for consuming the next one. When you are eating cherries, you are forced to eat slowly, allowing your satiety sensors to alarm you when you should stop eating.

There is also another reason why the cherries are so beneficial, because cherries have the lowest glycemic index from any other fruit. They also have the lowest glycemic index out of all carbohydrates that can be found at the time.

The rates are incredibly low, -- 22 which means you can have the cherries as a snack even in the evening, because they almost have no effect on the insulin levels. So, eating in the evening hours is not a big problem as eating the wrong food, the types of food that causes the fat levels to rise.

So, the next time you want to have an evening snack or throughout the day, grab a cup of cherries and enjoy their countless benefits. Cherries have the ability to elevate the energy levels, and they can improve the mood as well, and as we also mentioned they can help you lose some weight.

Besides that the cherries have very low amount of calories, they also don’t contain any fat, and they have a high percentage of water. According to many researches, the increased intake of water in  the organism can help you lose weight. Therefore it would be wise to consume some fruits that have a lot of water in them.

The cherries are also rich in potassium, and a little bit of sodium. This is also supporting the secretion of excessive fluids from the body, they are also rich in fiber, vitamin A, vitamin B, vitamin C, antioxidants that are slowing the aging process, and some other minerals such as potassium, calcium and iron.

Each cherry has 4 calories, and in one cup you have about 90 calories, it contains the equal amount of proteins and carbohydrates, and it doesn’t contain fat at all.

This Delicious Drink Works The Same As You’ve Done Hundreds of Crunches!

Summer has already arrived, and if haven’t achieved your weight goals and body looks then it is too late to hit the gym harder. But there is no need to be unhappy or unsatisfied with your goals, because we will present you this wonderful drink which can do something like magic for your body.

Besides that this drink is pretty nutritious and healthy for you, it will also help you achieve your long desired body look and help you lose a couple of centimeters at the waist.

Ingredients:

  • 2 tablespoons of honey
  • 2 tablespoons of sour cream
  • 2 tablespoons of coconut oil or almond butter
  • 2 frozen bananas
  • 500 ml of almond milk
  • Some walnuts

Instructions:

Get all the listed ingredients, put them in your blender and blend until you get a homogeneous mixture. Consume the drink right away, while it is fresh.

This delicious drink will also replace your daily food snacks as well.

This drink will be even more effective if you are on a well balanced diet, which means more veggies and fruits, plenty of water, avoiding fast and fried foods, sodas, alcohol and sugary drinks as well.

20 Superfoods That Anyone Can Eat To Lose Weight

One of the most difficult tasks in life is losing some extra weight, but that is because we are not creating a combination of determination, mental preparation, physical exercises and a healthy diet.

Your everyday diet need to be filled with many superfoods, which contain huge amounts of antioxidants, and many nutrients that are supportive of many body processes that help us lose weight,  which keep us full and energized much longer, that way you will also prevent from food cravings and overeating.

Here are some of the best superfoods you should include in your everyday diet:

Mustard -- Add it into your dressings and your sandwiches, because it contains very low amounts of saturated fat and calories.

Lemons -- The lemons have the ability to prevent from food cravings, because they create a feeling of satiety.

Cabbage -- It is a rich source of antioxidants and vitamin C, therefore supporting the weight losing process.

Grapefruit -- The grapefruits will keep you hydrated, decrease the insulin levels and suppress your appetite.

Raspberries -- They contain huge amounts of vitamin C, manganese, and fiber, also they are a rich source of polyphenols and strong antioxidants, therefore decreasing the risk of heart issues and diseases.

Apple Cider Vinegar -- It is able to support weight loss, and boost the fat burning process, as well as create a feeling of satiety.

Pears -- Also this fruit is a rich source of antioxidants and proteins, which can help you reduce the number of calories you consumed and help you lose some weight.

Kidney Beans -- The kidney beans are able to support your heart health and suppress your appetite, because they are rich in resistant starch.

Greek Yogurt -- It will help you lose weight, because it provides a feeling of satiety.

Popcorn -- They are a rich source of fiber and proteins, but they are very low in calories.

Potatoes -- One of the richest sources of resistant starch, and consuming them moderately will help you lose some weight.

Almonds -- They are rich in poly and mono unsaturated fats, therefore controlling our body weight and reducing the levels of cholesterol. Also they are a rich source of vitamin C and fiber, and they are low in calories.

Green Tea -- It is able to burn fat and boost your energy levels, and it is a rich source of antioxidants.

Cruciferous Vegetables -- These veggies such as cabbage, cauliflower, Brussels sprouts and broccoli are a rich source of fiber and protein, and they also promote weight loss.

Salmon -- It is a rich source of healthy fats and high-quality protein, and it contains low amounts of calories.

Oatmeal -- It is very high in metabolism-boosting resistant starch, therefore preventing from food cravings, burn a lot of fat and help you get a slimmer waist.

Lentils -- They are one of the richest sources of proteins, resistant starch and fiber.

Coconut Oil -- The coconut oil contains many healthy fats, and very low amount of calories, and some medium-chain triglycerides, which can support your digestion and energize your body.

Chili Peppers -- The chili peppers are able to boost the agility of our body to burn fat, because they are rich in capsaicin, therefore also boosting our metabolism.

Apples -- This fruit is also able to slow down our digestion and make us feel full, and it is a rich source of pectin.

Leafy Greens -- Some leafy greens, such as collards, Swiss chards, kale and spinach, are rich in fiber and very low in calories, therefore supporting weight loss.

Black Beans -- They are able to reduce belly fat, burn huge amounts of calories, and supply your body with a lot of proteins.

Figs -- They are able to reduce the release of sugar in our blood stream, and they are rich in fiber as well.

Artichkoes -They are high in fiber and they are also very filling.

Tuna -- It is rich in proteins and very low in calories, therefore it will support weight loss.

Chickpeas -- They can keep you full throughout the day and they are very low in calories, but they are filled with resistant starch.

Eggs -- They are the richest source of proteins, which can curb appetite but the BCAAs are boosting our metabolism.

Bananas -- They are one of the richest sources of resistant starch, and they can help you lose some excess weight, they are also stimulating the fat burning process and create a feeling of satiety.

Avocados -- This fruit is very high in fiber, therefore it is able to prevent from coronary heart disease, stroke, diabetes, hypertension and obesity.

Water -- Drink a lot of water throughout the day, because it creates a feeling of satiety, and it is also curbing our appetite, also it satisfies our thirst.

Pistachios -- They are rich in lutein, which is an antioxidant that is beneficial for our skin and eyes, but they are very low in calories.

Peanut Butter -- It is rich in healthy fats and proteins, but it is boosting our metabolism and curbs our appetite as well.

Dark Chocolate -- The dark chocolate is a rich source of monounsaturated fat acids, and antioxidants, both boosting our metabolism.

Coffee -- Consuming one cup of coffee will support the weight losing process and boost your metabolism.

Oranges -- They contain huge amounts of fiber and very few calories, therefore they are able to create a feeling of fullness and can supply our body with many antioxidants.

Chia Seeds -- They can boost the bat burning process and our digestion too, due to their richness in fiber.

Pumpkin -- It is filled with a lot of beta-carotene, potassium, vitamin B, fiber and it contains very low amounts of calories.

Carrots -- They are able to support our far burning process, they create a feeling of satiety and they are a rich source of water, antioxidants and fiber.

Here are a few tips which can help you boost the weight losing process:

  • Avoid added sugar
  • Weigh yourself each day, to keep track of your body weight
  • Eat slowly, that way you will feel full a lot faster, therefore boosting the hormones for weight reduction
  • Avoid fruit juices and sugary drinks
  • Make sure your breakfast meal is rich in proteins, that way you will prevent from food cravings and calorie intake
  • Avoid eating refined grains
  • Don’t eat late at night
  • In the morning drink a glass of water along with lemon juice, and a sprinkle of cinnamon
  • Exercise regularly, at least 3 times on weekly basis
  • Weight gaining can be a result of poor sleep, so sleep good at night
  • 30 minutes before every meal drink a glass of water, that way you will prevent from overeating
  • Consume more spicy foods
  • Include turmeric and ginger into your everyday diet plan, because they are both promoting weight loss
  • Eat in smaller plates
  • Start taking some soluble fiber supplements, such as glucomannan, to reduce the fat in the belly
  • Supplement with whey protein

Source: healthyfoodexperience.com

CHALLENGE: 30 Day ABS Challenge Can Help You Flatten the Belly

During the past month, i tried a 30 day squat challenge, it was all good until the 24th day, when the flu caught me, and after that i was not able to get out of my bed. It took me quite awhile to recover from it, and i felt very disappointed, because i didn’t finish the challenge. Sometimes i have worked out when i was sick or sometimes injured, but this time i couldn’t. Even though the flu was gone after awhile, i was still not able to move, because when i stopped working out my thighs and butt were killing me.

Now i am looking forward to a 30 Day Ab Challenge!

I planned to do it at the beginning of this month, but because of the flu i was not able, so i am planning to start it soon. I want to completely recover from the flu, and begin the challenge, and i don’t want to fail again because of a flu. It looks quite intense, but i will try it anyway. Even though i have exercised my abs during almost every workout, my tummy us still not ready for this kind of a challenge. So, as soon as i recover to full health, i will start the challenge right away, because i don’t want another flu bothering me.

You can find also many other Ab challenges on the internet, but find the one that suits you best, and each month you will increase the intensity of it, because that is the only way you will be able to achieve the long desired abs, and also you need to be consistent and dedicated to it.

Source: female-fit-body.com

5 Workouts to Get Flat and Toned ABS at Home

Each one of us has desired for flat, attractive and strong abs. If you are constantly working out intensively, and your workouts are long and exhausting with many complicated exercises, but you see no results, it is because you are not exercising regularly. You need to know that the abs of your dreams are not only achieved with intense and long workouts, you also need to have a proper diet.

The two basis of every ab training or regimen are quantity and quality, no matter how intense they may be. It is completely ineffective and totally illogical to make 500 crunches on daily basis, if the crunches that you preform are obsolete. The ab workout should always burn huge amounts of fat in the abdominal area, and get you ripped abs.

The best regimen for strong, flat and attractive abs contain 5 exercises, which burn huge amounts of fat during the workout. The most important thing is, that you follow the rules and preform the exercises correctly, do 3 sets of the regimen and 12 reps of each exercise. Keep in mind that you need to preform the exercises correctly and combine them with a well balanced diet, that has a lot of complex carbs, proteins and fiber. This is the only way that you will burn fat from your stomach and get ripped abs. When it comes to weight loss, the most important part about this regimen is not the water consumption.

If you want to boost the effects of the exercise, then you need to combine this regimen along with a cardio workout, like running or interval swimming. If you want to lose some extra pounds, and tone your muscles, preform the regimen 3 times on weekly basis. Below you have the 5 exercises that will help you build the abs of your dreams!

1. Butterfly Crunches

Follow the instructions below, if you want to achieve the most benefits and boost the visible effects, and achieve your goals.

2. Bicycle Exercise

Follow the instructions below, if you want to achieve the most benefits and boost the visible effects, and achieve your goals.

3. Abs Roll

Follow the instructions below, if you want to achieve the most benefits and boost the visible effects, and achieve your goals.

4. Leg Raises on Captain’s Chair

Follow the instructions below, if you want to achieve the most benefits and boost the visible effects, and achieve your goals.

5. Ab Twists

Follow the instructions below, if you want to achieve the most benefits and boost the visible effects, and achieve your goals.

The most important thing you do along with this regimen, is to keep motivating yourself, and don’t lose hope!

Source: female-fit-body.com

8 Things That Happen to Your Body If You Walk Every Day

One of the most beneficial physical activities you can preform is walking, it will keep you in a fit shape and will boost your overall health.

It is a simple exercise with a low impact, it will boost your mental health and your heart health, it will help you lose some extra weight, also it will improve your mood and optimize the vitamin D levels in your body, therefore providing many health benefits for you.

Katy Bowman is a scientist and an author, she claims that walking is just as important as eating, and in her book “Move Your DNA: Restore Your Health Through Natural Movement”, she wrote:

“The thing that defines us as humans is walking, it is also a superfood, also it is a lot easier to preform it than any other exercise.”

Also she is among the group of experts which claim that the physical inactivity or activity has a huge impact on the development of chronic diseases. But they also claim that the physical activity and inactivity combined are even more effective than physical activity on its own.

“People who are active for one hour, and then inactive throughout the rest of the day. But it is pretty clear that you cannot offset a whole day of sitting at the desk and working with a single hour of exercising.”

Here are the main benefits of walking at least 30 minutes a day:

1. Improves Cardiovascular Health

With walking you can decrease the risk of every heart disease by an amazing 30% and also boost your heart health.

2. Strengthens the Immune System

According to many researches, it is proven that walking at least 30 minutes a day will prevent from many health diseases  and issues, as well as boost your immune system.

3. Lower the Risk of Certain Cancers

According to studies, 3 hours of walking on weekly basis, will decrease the risk of death, caused from bowel or breast cancer by an amazing 50%.

4. Helps Weight Loss

With walking your body will be able to decrease the effects of the 32 genes which are promoting obesity in your body, and will help you burn a lot more fat.

5. Improves Mental Health

You can easily treat the symptoms that follow with anxiety and depression, as well as improve your mood.

6. Prevents Diabetes

According to many researches this aerobic exercise was proven to be able, to improve the usage of insulin by our body.

7. Increases Mobility

Many studies have shown that walking is beneficial for every age, but especially for people between the age of 70 and 89, because with walking they will decrease the risk of physical disabilities and will improve their physical health.

8. Reduces Sugar Cravings and “Stress Eating”

With walking 15 minutes on daily basis, you will be able to control your food cravings and hunger while in a stressful situation, and will prevent from sugar cravings as well.

A professor at the Columbia University in New York confirmed that walking is highly beneficial and reported:

“If you have to pick anything, don’t hesitate, pick walking!”

Source: healthyfoodexperience.com

These 5 Bedtime Tips Can Help You Lose Weight

If you are having trouble with losing some weight, then these few simple habits will surprise you. These habits will pray a huge role in the weight losing process, and they are before you go to bed.

Here they are below, take a look:

Set the Alarm -- Waking up every morning at the same time, or at least at the same hour will boost the weight losing process, according to researches

Stop Emotional Eating -- Try to avoid eating out of tiredness, stress or boredom at the very end of the day, because overeating can be caused by the emotional components. Instead of eating, try to enjoy a warm bath, go for a walk to relax, or simply read a book.

Warm Water -- You can consume a warm cup of milk with a little turmeric inside, every night before going to sleep, that way you will sleep better.

Stretch Before You Go to Sleep -- Stretching right before you go to bed will relax every muscle in the body, and you will rest as much as you need, with this you will also prevent from hormonal imbalances.

Protein Shake -- Try to consume a low-calorie protein shake 1 hour before you go to bed, this way you will improve your metabolic function, lower the blood pressure and boost your metabolism, as well as boost the weight losing process.

Regulate the Room Temperature -- According to researches, boys who were sleeping on a temperature of 75° F had decreased twice the amount of good calorie burning fat and volume of brown fat, compared to the ones that were sleeping on room temperatures of 66° F.

Blackout Bedroom -- Having a light in your room while sleeping can slow down your metabolism by disrupting the molecular circadian rhythms, therefore sleeping in complete darkness will promote weight loss.

Foot Soak -- In a warm tub of water add 3 drops of lavender oil and a little bit of salt, then soak your feet in order to relieve from the stress and release the calves, that way you will improve your sleep.

As soon as these routines become everyday habits you will be able to lose some extra weight and improve the quality of your sleep, you will boost your energy levels and boost the brain function as well.

Experience the improvements yourself, so make these routines your bedtime rituals as fast as possible!

Source: healthyfoodexperience.com

7 Things That Happen When You Do Planks Every Day

These days one of the most popular and simple exercises that can be considered a full workout, is the plank exercise. It is a very effective workout to tone your body, strengthen your core and boost your stability and endurance.

But if you want to provide the maximum benefits from it, you need to do it correctly. Go down in a push-up position, but hold your body weight on your elbows, and make sure they are aligned with your shoulders, also you should be on your toes slightly raised from the ground.

Keep your back straight and make sure your body weight is divided on both sides of your legs, elbows and buttock, also keep breathing deeply and hold that position.

The main benefits of preforming the plan exercise on daily basis:

Improved Coordination

With this exercise you will start using your core muscles for stability and coordination.

Improved Balance and Posture

You will tone your belly, back, chest, neck and shoulder muscles with this exercise, and also improve your balance and body posture too.

Improved Flexibility

As we mentioned above about the muscle groups that will become stronger, your collarbone and shoulder blades will be strengthened as well, your flexibility will be improved as well.

Improved Psychological State

You will relieve from stress, relax your muscles, improve your mood and treat depression and anxiety with this simple exercise.

Stronger Core

This exercise will strengthen your core muscles, and your transverse abdominis as well.

Improved Metabolism

You will burn many calories with this exercise, boost your metabolism and support the weight losing process.

Decreased Risk of Back and Spine Injuries

You will decrease the risk of injuries, support your spine and relieve from back pain, and no unnecessary sprains will be caused.

This exercise became very popular because many people were impressed from its effect every day. A lot of them shared their experiences and wrote about their miraculous benefits and transformations from this exercise.

Leah Wynalek is a journalist, who confirmed the effectiveness after finishing the 3 week plank challenge:

“With this exercise i strengthened my abs, but i was looking at the timer and counting every second to zero, because my core simply quaked. I was not aware of the changes, but the last day of the challenge was a lot easier than any other day from the first week.

Even though that there wasn’t any huge visible difference, i felt it. I realized that the tension i had from sitting all day at the desk, was simply gone. And the amount of energy that i had in me, after exercising for some time, simply amazed me.”

So, why not start doing the plank exercise now?

Source: naturalcuresworld.com

Use This Japanese Morning Diet to Shed Some Pounds Easy and Fast

Hitoshi Watanabe revealed in his book “The morning banana diet” his morning banana regimen, and this regimen became famous everywhere in the world.

It is very simple and it can easily help you with the weight losing process. There aren’t any required changes in your diet, you only need to have one habit, eat a few bananas when you get up and drink plenty of water.

This regimen by Sumiko, who is the wife of Hitoshi Watanabe, she is a pharmacist and she was the one that helped her husband to lose weight with this diet. Afterwards this experience was written in a book.

The regimen is very simple, you only need to consume a single banana on an empty stomach, right when you get up, and then drink a glass of water on a room temperature, that way you will stimulate your metabolism. Then for lunch you can have anything you like to eat.

There is a lot of resistant starch contained in the bananas, which is the main reason why they are supportive in the process of losing weight. It is going in our larger intestine, right when the process of fermentation starts, therefore it is made in fatty acids by the healthy bacteria. From there it is able to improve our gastrointestinal tract and feed the cells, as well as boost our metabolism.

The bananas are a rich source of potassium and fiber, they contain a lot of other nutrients which have the ability to boost your overall health as well. They create a feeling of satiety, therefore reducing cellulite by preventing from food cravings.

While you are on this regimen you can have as much bananas as you can, but if you want to provide the most effects, go by the rule 80/20, which is a Japanese rule that tells you to consume only 80% of your meal.

And then you should make a pause of 20 minutes after you have consumed the banana. Avoid the consumption of alcohol and milk, then make sure you are at dinner before 8 p.m, the best time to have your dinner meal is at 7 p.m, throughout the rest of the day you can eat and drink anything you want.

Also this regimen need to limit the intake of dairy, mindfulness and journaling, as well as a lot of water, that will be your main drink through the entire day.

You will boost your metabolism and control the levels of blood sugar with this imple regimen, and it will also keep you energized.

People who have some dietary restrictions or vegetarians, will love this regimen. You will learn what it means to be healthy with this regimen, and you will also lose a lot of weight.

It will prevent from calorie intake and it will make you eat less than usual. The most important thing about this regimen is that it prevents you from eating late at night, which is the main reason for gaining excess fat. One of the most amazing improvements will be provided if you stop eating your meal at 80%.

This regimen or diet will provide you some long term health benefits and it will help you lose a lot of weight, even without a dietary plan. So, give this regimen a try, it is delicious and it will also amaze you!

Source: healthyfoodexperience.com

This Is How Much Walking You Really Need To Lose Weight

One of the best exercises that you cannot harm yourself in any way is the waling. You can lose a pound every single week, it depends on how much you walk and how often you do it. In 5 months, walking is the only exercise that will help you lose about 20 pounds, and no strict diet or gym visits will be needed. You will be able to lose some extra weight and tone your muscles and improve their endurance only with walking. Knowing how much this exercise can affect your life, you will love it and even try to do it as much as possible, only to lose the extra weight.

How to Lose Weight by Walking?

How much calories you will be able to burn with walking, mostly depends on how much you walk, where you walk and how much you weigh. You can burn 400 calories in an hour if you are walking at about 4 miles per hour.

But you don’t need to do it that fast if you can’t, you can walk by 3 miles per hour, that way you will lose 300 calories each day. According to your schedule, organize your time, you can also walk shorter distances. You can try the pedometer, it is a device that will help you do your daily plan and burn more calories.

Weight Loss & Pedometers

If you are willing to walk on regular basis and get your body a nice and toned shape, you can boost the effects and benefits by purchasing a pedometer with a good quality, or simply go with a wrist band, which can track each exercise on daily basis.

The pedometer device is pretty useful, you carry it on your hips everywhere you go. It is not heavy, and it has many features on it. The most interesting and also highly important feature is the step measurement, it measures how many steps you’ve made throughout the entire day.

If you want to know how many kilometers you need to go in order to lose some extra weight, find out how many you are covering at the moment. This way you can easily find out how many more you need to go in order to achieve your goals.

Lets say that you are taking about 8,000 steps every day, and you still haven’t lost a lot of weight, then how much more you need is simply math. You need to expand your daily walking routine in order to get thinner and burn more calories.

How Many Steps You Need to Take to Lose Weight?

In an average mile, a normal person will take around 2,000 steps to lose weight. In a single mile you can burn up to 100 calories. With the pedometer you can easily keep track of how much you’ve walked in a day, how many calories you’ve burned and how many steps you’ve taken. You don’t need to workout if you have a busy schedule, just add some more steps every day.

  • 1 mile -- 100 calories burned and 2,000 steps.
  • 1 pound -- 3,500 calories.
  • Losing 1 pound a week -- 500 calories every day.
  • In order to lose 1 pound in a week, you need to take about 10,000 steps every day.

We have a few ideas that we can give you, if you have a busy schedule and you don’t know how to fit the walking into your daily routine, and make 10,000 steps.

  • Instead of taking a bus or your car, walk.
  • Park the car further away from the destination you are going to.
  • If you are going by buss, get off a few stops before your destination.
  • Walk your children to school if you have any.
  • Take the stairs, don’t use the elevator.

If you have a high quality pedometer, you can easily keep tract of how much calories you’ve burned, and how many steps you’ve taken. With this you can easily have a full image of how much you have dedicated yourself and how much you have achieved with that.

If you are serious and you want every step you take to be checked, you want to get a high quality pedometer. According to the American Medical Association, a high quality pedometer is important for effective weight reduction and long haul weight control as well.

How to Make Things Interesting?

  • Make sure you change the walking tracks all the time, in order to make things more interesting and you don’t get bored.
  • Walk at different parks, neighborhoods and areas, listen to good quality music that keeps you energized and motivated to get to the finish line.
  • Don’t let the bad weather stop you from walking every day, enjoy every wave of nature, and don’t let things such as television or some other things to distract you.
  • Find some company for walking, ask a friend or a family member to join you. Even if they are keeping you company once on weekly basis, it is a good things to shake things up. Having the old routine all the time will keep you bored.
  • Switch your routine from time to time, it will keep you interested and more motivated.

Walking Style

We know how to walk, and we are all walking since we were babies. But throughout all those years, you surely have picked up some bad habits along the way, and sometimes that makes you less desirable for walking.

When you are walking to lose weight and you consider it an exercise, make sure you keep your chin up, you should look 100 feet in front of you, pull your abdomen towards the spine and squeeze your glutes as well. Walking like this will maximize the effects of this exercise.

How Often to Walk?

If you are still unsure about how much you should walk and how your daily walking routine should be, go consult yourself with a primary physician.

Once your physician has told you what and how you need to do it, make sure you walk at least 3 days on weekly basis, at least 20 minutes. As the time goes by, make sure you increase the time of walking up to 30, then up to 60 minutes.

This exercise will be your number one helper for weight loss, and still it is the only exercise that can help you lose 88 pounds in only 12 months, and without any strict diets!

Source: justorganicrecipes.com