If you want to lose weight and that too in a week, then this article is for you. Losing weight in one week is not so difficult. By GM diet plan, you can lose weight in just 1 week.

The GM diet plan will not only help you to lose weight, but will also help you to cut your belly fat. This diet plan focuses on vegetables, fruits and water. The minerals, vitamins, and fibers present in vegetables and fruits boost immunity, cleanses the impurities, enhances the function of the digestive system and provides a sense of well being. GM diet is the healthiest way to reduce weight in a week.

GM Diet to Reduce Weight in a Week

The principal behind the GM plan is to include foods in your diet that will burn more calorie than the amount of calories they provide thus initiating rapid fat loss.

Benefits of a GM Diet Plan:

1. Losing around4 to 8 kg in just one week.
2. Glowing skin
3. Detoxification.
4. Cuts belly fat.
5. Promotes digestion and relieves from constipation.
6. Boosts immunity.
7. Keeps you energized whole day.

Benefits of a GM Diet Plan

Presenting a GM diet plan for 7 days:

Day 1 of the GM Diet Plan-

Consume only fruits. You may have a craving for other foods, but you will have to show strong will power. You can consume any type of fruit such as apple, oranges, strawberries, watermelon, muskmelon etc. and in whatever quantity you want. Avoid fruits such as grapes, banana, litchi and mangoes. Eat fresh fruits and do not consume any spices or salt to it. Along with the fruits drink plenty of water.

Day 1 of the GM Diet Plan

Day 2 of the GM Diet Plan-

Eat vegetables either cooked or raw throughout the day. You can enjoy vegetables as salads or saute them with a little butter. You may even add herbs to the vegetables. Avoid salad dressings as they contain trans fats.

Day 2 of the GM Diet Plan: Eat vegetables either cooked or raw

Day 3 of the GM Diet Plan-

Now combine both vegetables and fruits. Exclude banana and potato. You may also blend and make a smoothie of vegetables and fruits.

Day 3 of the GM Diet Plan: Eat banana along milk

Day 4 of GM diet plan-

Eat banana along milk. You may have 7 to 8 bananas in a day and may have 3 glasses of milk throughout the day. Remember not to add sugar to the milk. You may also have a banana shake.

Day 5 of the GM Diet Plan-

If you are non-vegetarian you may enjoy about 2 ounces of lean meat along with 5 to 6 tomatoes. Increase your water intake to get rid of the uric acid produced in the digestion of meat. If you are a vegetarian then you may have sprouts and cottage cheese instead of meat along with tomatoes.

Day 6 of the GM Diet Plan-

Eat vegetable excluding tomatoes along with cottage cheese, and sprouts. If you are non-vegetarian you may have lean meat of beef along with the vegetables except tomato. Intake of a good amount of water is a must.

Day 7 of the GM Diet Plan-

Now this the final and most important day. Have a glass of fresh juice, a cup of brown rice, vegetables, and chappati thoughout the day.

Day 7 of the GM Diet Plan

Alcohol blocks the detoxification process by water retention so remember not to have alcohol for the entire week to make a GM diet plan a success. Also avoid tea, coffee and fruit juices. Try to drink at least 12 to 15 glasses of water by the 5th day and then increase the intake of the water. For a successful GM diet exercise for 45 minutes daily.

After losing weight to maintaining a healthy life, please keep in mind:

1. Improve your diet habits. Take a regular balanced meal. Avoid saturated fats. Eat vegetables, fruits and whole grains rich in vitamins, minerals, fibers, proteins and complex carbohydrates. Include toned dairy products in your diet.
2. Drink at least 9 to 10 glasses of water per day.
3. Exercise regularly for 30 minutes.

A GM diet plan has been a miracle plan to get a healthy body along with improved mood in just 1 week. But, it is better to consult your doctor before executing GM diet plan. We hope you find this article of a great help in reducing 5 t o 8 kilos in 7 days.

7 Days GM Diet Plan

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Increased cholesterol level means unhealthy body. A good diet plan and building good habits can reduce bad cholesterol rapidly. You might think that reducing cholesterol requires cutting out high cholesterol foods from diet. This may result in lack of saturated fat in your diet, which of course is of the important elements for ensuring good health. Revamping your diet plan and eating habits is a handy option for lowering cholesterol level in body.

cholesterol

Here is the list of essential food items that you should include in your diet to lower cholesterol level in your body.

Diet Recommendations For Lowering Increased Cholesterol

Increase intake of high fibre foods

Increase intake of high fibre foods

Increase the fibre intake and you’ll get rid of bad cholesterol. Choose wholegrain versions for and brown versions of foods like pasta, rice, and bread. Include plenty of fibrous vegetables and fruits in your diet, cereals, grains like barley and oats. Create tasty combinations of these foods. For example, cereal porridge with fresh, chopped fruit topping could be great cholesterol eradicator. Beta Glucan a kind of fibre, which is found in oats, that helps, reduces cholesterol level while enriching diet. Also, add pulses like lentils, peas, and beans in your diet. They are not only a great source of fibre but also slip into curries, chunky soups, or stews easily.

Diet to lower cholesterol

Daily intake- Ensure intake of 3g of beta-glucan on daily.

Nuts fight carbohydrates efficiently

Nuts are a great source of vegetable protein, unsaturated fats that are healthy for heart, fibre, vitamin E, potassium, magnesium, and a number of plant nutrients that are essential for healthy build of our body. This will potentially reduce cholesterol by 5% to 8%.

Daily intake- Add 35- 40 gram of nuts to your daily diet.

Add oily fish to your diet plan

This is a great option of reducing cholesterol for the non-vegetarians. Oily fish varieties like mackerel, herring, salmon, trout, sardines, and other of the variety are a great source of unsaturated fat. They help, form a healthy balanced diet, as well as help in maintaining cholesterol levels. Amazingly, you can create a number of tasty delights with the oily fishes. You can also use them in combination with nuts.

Add oily fish to your diet plan

Daily intake- They should be added to the diet plan for at least once a week.

Barley and Oats prevent carbohydrate absorption

Barley and oats contain high amount of beta glucan- a soluble fibre that helps, maintains cholesterol level. When consumed beta glucan formulates a gel that helps in binding cholesterol in small and big intestines. This prevents absorption of cholesterol.

Daily intake- According to the experts, 3g of beta glucan should be included in the daily diet.

Ensure optimum intake of plant stanols and sterols

Foods that are fortified with plant stanols and sterols are quite effective in lowering cholesterol level. The two are found in a number of foods like nuts, vegetable oils, whole grains, seeds, vegetables, and fruits.

Daily intake- It is important to ensure 1.5-2.4g stanols/sterols on daily basis for 8% to 10 % of cholesterol within three to four weeks.

Fruits and Vegies are saviours

Intake of vegetables and fruits that do not contain high amount of saturated fat help, maintain the cholesterol level in the body. Moreover, they are a good source of soluble fibres that reduce cholesterol. Patients suffering from the problem of high cholesterol should include any of the pulses like peas, lentils, and beans in their daily diet. Aubergine, sweet potato, ladies finger, apples, broccoli, prunes and strawberry are also rich source of soluble fibre.

Daily intake- A minimum of 40 grams

Use the power of Garlic to your advantage

Garlic is not merely effective for repelling evils. It’s also an amazing kitchen ingredient for treating high cholesterol. Since ages, garlic has been a part of every culture. Its multiple properties not only make it a subject of nutritional value but it is also full of flavour. You can either consume it raw or cooked. Garlic lowers cholesterol by keeping preventing sticking of the cholesterol particles to artery walls.

Use the power of Garlic to your advantage

Daily intake- For reaping the advantages of garlic consume 2 to 3 fresh cloves daily.

Chocolate is a saviour

Bittersweet or dark chocolate helps the heart to stay healthy. It contains three times more flavonoid antioxidants as compared to the ones made in combination with milk. They prevent sticking of the blood platelets together keeping the arteries unclogged. However, Milk chocolates with antioxidant power equal to red wine are also ideal for treating increased cholesterol. White chocolate should be avoided as it doesn’t include flavonoids.

Daily intake- Consume an ounce of dark chocolate daily to prevent oxidization of bad cholesterol and increase of good cholesterol.

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You may hear classic definitions of a beautiful day. Do you think spending time at beach is considered as a beautiful day? Do you think a round table dinner or lunch can lead to a healthy and beautiful day? Do you think including word pedicure is regarded as a beautiful day? Well, all these definitions are routine now, and there are many updates for leading a beautiful day. It’s not far away from reality, it’s very simple to immerse in it. So, let’s welcome to our good routines which can be integrated into your daily life.

Ultimate Tips for a Healthy and Beautiful Day

Wake up on Time in the Morning:-

According to research scholars, “6:00 a.m. is the perfect waking time and seven to eight hours sleeping is to be maintained”. Because, sleep acts as a major stimulant for own growth hormone, which keep your skin taut and vibrant.

Wake up on Time in the Morning

And say good bye to bags under the eyes with enough sleep. You would feel all the minor aches and pains gone. Perform meditation for a few minutes when you wake up in the morning.

Switch up your Morning Beauty Routine:-

Rinse off your hair and face at 6:20 a.m. at least three times a week. You can use shampoo to wash your hair but not always. Use cool setting on your hair dryer to avoid damaging cuticles. Rounded teeth brush is to be used to massage your scalp without damaging them.
You should use moisturizers that have Vitamin B3, B5, Vitamin E, and alpha-hydroxy acids, because they have capability to prevent UV protection. In the night time, have a nutrient food to protect your face during the day. You can use a deodorant to control natural body function of sweat.

Switch up your Morning Beauty Routine

Eat Breakfast like a King:-

Your breakfast recipe should have included whole grains, healthy fat and fresh fruit. And one important thing is that a little healthy protein which is available in the contents like egg white, steel-cut Irish oatmeal and yogurt without sugar and with fresh berries.

Eat Breakfast like a King

Stay Consistent with Regular Workouts:-

Wherever you at 7:15 a.m. you just practice a few mini-workouts like Shoulder Rolls, Chest Release, Pyramid, Chair Pose, Standing Side Bend and Proper Form etc., for about at least fifteen minutes.

Stay Consistent with Regular Workouts

Always Keep your Smile:-

Keep your lips always wide that means practice your smile. Usual timing of a man going to the office is 9:00 a.m. so, when you see your colleagues, neighbours and friends wish them with your heartful smile. Then, your relationship with them would be excelled.

Always Keep your Smile

Eat Midmorning Snack:-

Stay satisfied with nuts or green tea for your midmorning snack time at 10:50 a.m. Midmorning snack is to be included with biotin.

Eat Midmorning Snack

Have Lunch:-

Have Lunch

For a healthy lunch we have two good recipes for you. You can make it fast. First one is to be prepared like stuff and second one is like a soup which is a cream-based. Take a fruits salad with veggies include a salmon and dressed it with a little amount of oil and vinegar. The complete salad should have carotenoids which improves skin elasticity. You can prepare a soup with same ingredients.

To be continued……

Healthy and Beautiful Day

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Do you feel gym membership is very expensive? Exercise equipments are costly for some people who don’t bear the price. Don’t worry; we have amazing workouts for your fitness. You can do these simple workouts anywhere and anytime. These can be helpful for you in this busy world. So, let’s get started these exercises which have to be done at least three times a week.

The Plank Pose:-

• You just come to the Free Fall sleep position and slowly raise your body exactly opposite to the floor.
• Make sure that entire body is straightened. Do this for 10 seconds in two sets.
• You can start your workout plan with this best workout routine, which stiffen your abs, back, thigh, and butt.

The Plank Pose Simple Workouts

Squats:-

• Stand comfortably and keep your toes straight ahead. Remer your torso and abs should be engaged in this move.
• Now, slowly bend your knees and lower hips toward the floor. Rise slowly. You can do this move for 8 to 10 reps and one to two sets.
• This is an essential part of your workout routine that builds the muscles in your legs, glutes, quads, hamstrings, and claves.

Squats Workouts

Lunges:-

• This is just like squats. Stand comfortably.
• Now, start by moving your leg forward as bend your knees. In this position, one leg is moving forward and one is back position.
• That means your body into a lunge position.
• Make sure that your knees are moved at 90 degree angels.
• Build muscles in your legs with this wonderful move.
• This is should be done 8 to 10 reps and one to two sets for beginners.

Lunges Workouts

Push-Ups:-

• This is also just like plank. Settle in the Free Fall position and keep your feet together.
• Straighten your arms and now slowly rise your body and slowly bend over.
• This is a best workout for free for the upper body.
• Do 8 to 10 reps and increase the reps day-by-day.

Push-Ups Workouts

Bent Knee Crunches:-

• Settle in soldier sleep position and bend your knees.
• Place your hand behind your head and pull your elbows back.
• Now, slowly rise your body toward your thighs and slowly fall back.
• Remember exhale as you raise your body and inhale as you lower your back.
• This workout routine should be done 10 to 20 reps and two to three sets.

Bent Knee Crunches Workouts

V-Ups:-

• It’s a good ab workout for serous and beginners too.
• Lay back your body on the floor. Lean back your arms on the floor behind you.
• Now, slowly raise your torso, hand and feet at a time to meet each other.
• Hold in this position for 10 to 15 seconds.
• Do this move 10 to 12 rep and two to three sets.

V-Ups Workouts

All these moves are great for build muscles and burn fat in your body as part of your workout routine.

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As you lose the fat and loose the skin that begins to appear the first rule that is not to panic, because this is a living organ where your skin will slowly returns to a shape that fits to your new body. There are lots of ways to tighten skin after weight loss and there is a many reasons to do. After the months of making the healthy lifestyle choices, you have to lose the weight. But even though that you’re at your goal weight but you still feel that bulky and the criminal is loose, sagging skin.

Nothing is more unfavorable than the feeling like you’re doing that everything is right, but without the result you really desire to show for it.But this type of process can be taken up to two years, here there are some steps that you can take in to make your skin tighten more quickly. Learn what to spend in and what to retrieve from your closet, you’ll defiantly have the fun for outfitting for your new shape.

Tighten Skin after Weight Loss

Stay Hydrated:

Attend to your hydration needs by drinking water which is a crucial component of maintaining the skin elasticity. While taking the both food and drink you should be take at least two liters of water in each day.

Eat Properly:

There are 2 necessary elements that can keep your skin plump and elastic i.e., collagen and elastin. Protein-rich foods like milk, legumes, cottage cheese, beans, tofu, nuts, fish and seeds where all contain collagen and elastin forming the components as well as oils help to maintain the healthy skin.

Eat Properly : Simple ways to Tighten Skin

Take Care of Your Skin:

Encourage and care your skin by daily exfoliation where that can be help to remove the dead skin cells and also increasesthe skin circulation. A hot bath with the sea salts and also minerals which can improve the skin tone and skin tightening creams that with herbal formulas and ingredients like aloe vera, hyaluronic acid, yeast extract, soy protein, vitamin C, vitamin E and vitamin A.

Stay away from the harsh detergents, like sulfates in soaps, shampoos and dishwashing liquids, limit your sun contact and stay away from the tanning booths, and limit your contact to hot and chlorinated water which decreasesthe skin elasticity.

Proper Outfit:

Even if your wear a muffin top if the jeans that she’s wearing are too tight that may not have the excess skin or loose skin after the weight loss. You just need to wear the clothes that fits better and get some serious thought while doing shopping for clothes.

Wearing inexpensive cloths that can look expensive when it fits to your body properly and fairly. If you’re hesitant with that fit, always go up a size and that will helps to avoid any wrinkling, which will highlightsthe excess skin.

Accessories and jewelry can never enlarge them with the weight loss or gain. Choose at least two types of belts in different widths where a thin belt will highlights a newly toned tummy and thick one will do the wonders to cinch the waist of a pre-weight-loss dress. In addition, another investment piece is an oversize necklace or statement of earrings.

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Team management abilities:

One can acquire team management abilities and leadership skills by playing sports. These social skills are very important in life. An individual survey revealed that participation in sports will develop leadership skills, coordination among team members and their determination towards goal. All these skills help people to stand ahead of others at work place. People who are active in sports will get good career opportunities and promotions.

Children and youth participating in sports exhibit:

• Higher academic performance
• Increased confidential levels
• Healthy relationships with family and friends

Team management abilities: Playing Sports

Improves memory power:
According to Canadian Fitness and Lifestyle Research Institute, physical movement/ sports improve concentration and memory power, boost creative thinking and develop problem solving skills.

Reduce fat content:
Sports participation will burn calories and reduces fat content. It improves the functioning of heart. This will reduce the risk of heart problems. Being active in sports one can habituated to balanced diet which reduces the level of fat and bad cholesterol and reduces the risk of blood pressure and obesity.

Healthier Relationships:

Team based sports will provide an opportunity to meet new people from different backgrounds and enhance social network. It will set the goals and develops organising abilities among team members to achieve the goal. People who regularly played sports were less likely to use drugs says a study published in Pediatric and Adolescent Medicine.

Healthier Relationships

Avoid sleep disorders:
Sports are a natural way to relief from stress and avoid sleep disorders. Physical activity stimulates production of endorphins. These natural stress relievers lower stresses level and gives relaxation. Ample sleep will give you an attractive and a refreshing look. Proper sleep will enhance your memory and concentration power.

Strengthen your stamina:
Physical activity will strengthen your skills and stamina. This will boost your confidence levels and self-esteem.

Improves muscle strength:
Regular physical activity helps to grow healthy bones, and improves muscle strength as it delivers more oxygen and nutrients to the tissues. This will improve the heart and lung functioning. It helps to prevent cardiovascular disease, diabetes, obesity, hypertension, depression and osteoporosis.
Balance your activities:
Sports will encourage community participation and initiation. This helps people to learn social etiquette skills and emotional intelligence. People participating in sports and physical activity will achieve coordination and balance in their activities. They are good at social skills and fitness also.

Lowers blood pressure:
Sports can aid you to reduce the risk of heart attack and lowers blood pressure levels. It also improves your fitness levels and tones your muscles.

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Fitness Tips for Women

How to find time for exercise:

• Daily exercise should become part of your life.
• You feel better by your daily workouts.
• When you wake up in the early morning allocate at least 45 minutes for the work outs.
• When it is not possible to do work outs in the early morning, a late evening is suffice for the workouts.
• Before starting any work out, you just walk at least a 15 minutes at a normal pace.
• Increase the pace gradually.
• Surya namaskars, squats, lunges, toe touching exercises, push-ups, dips and crunches are preferable for a few days in a week.
• Whatever you do, follow it for long time then you can sustain for long.

Eating right:

• Follow these guidelines for the weight loss program.
• At regular intervals eating should be preferable.
• Your daily routine must include whole grains.
• You just completely avoid junk food, refined food, deep fried food, sweets, coffee and tea.
• Five to six smaller meals should be preferable in a day.
• Your diet regimen must contain fiber content.
• Late night dinner is not good for your health.
• Duration of six to eight hours of sleep is preferable for you.
• Completely avoid heavy dinner.
• Balanced meals are always preferable.
• While taking on phone, watching TV eating should not preferable. Just concentrate on your meal. That’s better.
• Recreate yourself twenty minutes for immediately after dinner.
• If you’re sweet lover, a dark chocolate is good for your health rather than sweets.
• Water is a great source which is everyone need to intake.
• Plenty of water I required to be drinks for you being hydrated.

Right Food for Women Fitness

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