lemon water with honey everyday by zin pyari

8 Reasons Why You Should Drink Lemon Water With Honey Every Day

Honey in lemon water might actually be one of the most famous detox drinks known to everyone. Even yet, did you know there are a lot of health benefits associated with having it every day on an empty stomach? This article will give you 8 benefits and reasons why you should drink a glass of lemon water with honey in it every day. 

As always, if you feel like this article is useful, or if you feel anyone you know could benefit from this article, please feel free to like, share and comment your thoughts down below.

How Do You Make A Lemon Water With Honey Drink ?

The lemon water with honey drink is definitely one of the easiest drinks to make.

Take a cup of hot water, let it cool down to a lukewarm state.

Add 1/2 a Lemon & 1tbspn of organic non-processed honey to it.

Stir it up and enjoy your morning freshness. 

YES! It is as simple as that. 

lemon water in two mason jars

8 Health Benefits of the Lemon Water With Honey Drink 

The lemon water with honey drink is an amazing drink that gives just the right amount of calories from the natural sweetness of the honey followed by a host of enzymes, amino acids, vitamins, and minerals. Now you must note that these nutrients are in very low quantity, but on an empty stomach, it can bring a difference.

Apart from this, there are 8 main benefits of having the lemon honey drink every day. 

5 Vegetarian Food Items to Have Everyday and Why! – Click here to find out

1. Aids in weight loss 

Lemon just mainly increases the body’s secretions, thereby improving blood and lymph movement. The diuretic effect in it then eliminates all the toxins found in the body. And one of the major unspoken reasons for obesity is the accumulation of toxins in the body. It also increases metabolism, which allows your body to jump straight into a fat-burning mode right in the morning. 

2. Excellent Detoxifier 

This world is filled with toxins, there is no easy way to say that. We face toxins every day in our food from pesticides, pollution, fertilizers, and so on. The lemon water with honey drink uses its citrus properties to detoxify liquid diets. It is also a liver tonic that improves the functions of neutralizing toxins.  Its diuretic effect then helps in flushing out the toxins through urine.

3. Aids digestion 

The lemon water with honey drink increases stomach acid production and bile secretion. Hence the most noticeable benefit of it is digestion. They aid in the breakdown of food materials and the absorption of nutrients. 

4. Helps clear skin of acne 

Skin health is also very important in our fitness journey. Apart from its fast digestive outcome, the lemon water with honey drink can also show visible clear skin with less acne in a matter of just 2-3 weeks. Lemon naturally has a lot of oil cutting properties (which is why it’s seen in many face products), citric acid removes dead skin cells and accumulated debris that clog skin glands. Antioxidants in lemon and honey and their antibacterial properties also contribute to skin clarification.

5. Increases immunity 

Another very much proven benefit of the lemon water with honey drink is its immunity booster property. This drink can protect you from seasonal allergies (like flu and cold) if you keep drinking it every day. This is mainly due to the immunizing abilities combined by both the lemon and honey. 

6. Helps in relieving throat infections

This is a very important point. Throat infections are very serious and can affect your whole physical state. We might not see it as a big issue until we face it. It will be noticed that we won’t even be able to move around if we have a serious throat infection. Hence taking care of it is very important in fitness. If you have a sore throat, this warm lemon honey drink can give you instant relief. This is not a temporary effect though. The peroxides in the honey will help heal your throat, by reducing the bacterial load in the infected area. This is one of the reasons why many people use honey on wounds. 

7. A remedy for chest & cough congestion 

It is not an unknown fact that Ayurveda uses honey in many curing ailments for chest and cough congestions. The lemon water with honey drink uses the same practice. Lemon has the ability to help in thinning mucus and honey has the ability to reduce mucus production. Together you have a super drink in your hand.  

8. Helps relieve constipation 

Consuming the lemon water with honey drink every day uses the benefits of the warm water (which helps move the stomach contents along) and the benefits of the lemon (which lightens body secretions, including mucus secretion from the intestinal walls) to help relieve constipation. It also helps reduce bloating and flatulence that accompany constipation.

Top 5 Things You Should Never Do if You Are Trying to Lose Weight in the Healthy Way – ZP Advice

Side Effects of Too Much Lemon Water With Honey Drink

Don’t be alerted, I am sure you know too much of anything and everything is bad for us.

Hence it is best to consume only one glass of lemon water with honey everyday. It is also important to know what would be the side effects of having too much of it.

The various side effects that could happen from overconsumption of the lemon water with honey drink are

  • Heart burn
  • Tooth erosion
  • Frequent urination
  • Irritation to the mucus membrane
  • May cause lethargic feeling
  • May aggravate skin problems
  • May arise GERD & Ulcers
lemons cut up with a jar of water near it

Before You Begin Your Detox 

The most simple steps we take in life often give us the best results. Switching into a healthy lifestyle shows that we value ourselves in the way that we should.

This amazingly easy to prepare drink – lemon water with honey – is going to be a game-changer in your life if you haven’t already been doing it. There are also other detox drinks, like the ABC detox, ACV detox, green tea detox, and even coffee detox. Each of these drinks shares the same detoxing property but also have their own individual benefits. So always remember to have any one of this daily first thing in the morning. 

To know more about Apple cider vinegar detox – click here

Resources

Healthline – Honey Lemon Water: An Effective Remedy or Urban Myth? – https://www.healthline.com/nutrition/honey-lemon-water 

webMD – Health Benefits of Honey Lemon Water –    https://www.webmd.com/diet/health-benefits-honey-lemon-water#1 

Insider – 8 common myths about the benefits of drinking lemon water – https://www.insider.com/does-drinking-lemon-water-really-work-2018-11 

Trying to Lose Weight ? Here Are 5 Things You Should Never Do

Everyone and anyone can tell you what you need to do to lose weight. But there are some key and simple steps you SHOULD NOT DO, if you are trying to lose weight. This article will give you 5 simple yet major points you should not do if you are trying to lose weight in 2021. 

As always, if you feel like this article is useful, or if you feel anyone you know could benefit from this article, please feel free to like, share and comment your thoughts down below.

Trying to lose weight is a headache that most people struggle with. Especially with the pandemic simply at the edge, it’s hard to get completely active or just go out for a walk. But apart from joining an online fitness program, following a healthy nutrition plan, getting 7hours of sleep daily and even managing our stress (4 pillars of fitness), there are some key points that we should not do if we are seriously trying to lose weight. 


1. Going on a Diet

a woman fedup of her diet

Yes! You heard it right.

When weight loss is considered, almost everyone first thinks of going on a diet. While dieting can help reduce weight fast, a strict diet itself means restricting calories. Which will in turn build cravings on the back of our head like a dam holding water. And what happens when the dam breaks from too much water?

or in other words, when our cravings go too high, we will break and eat much more at some point leading to excess weight gain (much more than before the diet). 

So then what to do? 

Follow a healthy meal plan with enough nutrients, calories and other vitamins daily. Every natural food item has its own health benefit, we should never term one as being bad or another being good. 

Also check out – 5 VEGETARIAN FOOD ITEMS TO HAVE EVERYDAY AND WHY!


2. Skipping Meals

A ladies hand saying no to food offered in a plate by another persons hand as she is trying to lose weight

Our body is like a machine and it definitely needs its fuel to work. If we skip a meal, the body will be forced to hold onto fat stores, depress your metabolism and lose muscle. Yet again, you will get faster weight reduction results by doing this, but at the cost of losing your muscle and being unhealthy.

So then what to do?

Stick to your meal plan of eating ideally 3 times a day. If you can, splitting your food into 4 or 5 times a day in lower quantity will also help as it gives time for our body to digest food rather than store it as fat. (note that alternatively you can also try intermittent fasting which does not abide by this rule)

Also check out – 10 IMPORTANT NUTRIENTS – ZP BEGINNER GUIDE 2021


3. Having an Unrealistic Target

A fat guy  siting down with his hand on his chin, fed up of the fitness routine because he had an unrealistic target in the hopes of trying to lose weight

The biggest challenge that everyone faces in their fitness journey is keeping consistency.

Most people make a mistake by promising themselves that they can achieve a huge weight loss goal in a short amount of time. The problem here is that fitness is a slow and long process, but the reward is worth it. Consistently sticking to the schedule everyday is what rewards us the most. If and when we don’t achieve the far fetched goal in the given time, we mostly lose faith and then the whole table turns. 

So then what to do?

Fitness is not a process that happens for a short amount of time, it’s part of our living culture. Instead of setting yourself a target, just stick to your workout plan, eat healthy food, sleep well and live stress free. The rewards will come.

Also check out – TOP 10 HEALTH AND FITNESS TIPS IN 2021


4. Eating Food too Quickly

A lady eating cornflakes with a spoon too quickly while looking at her watch for the time forgetting the fact that she is trying to lose weight

Apart from the fact that you can’t enjoy your meal if you eat too fast, a fast consumption habit can directly affect your rate of digestion. When the food you eat doesn’t digest, your body first tries to store the maximum leftovers as a reserve (a natural survival instinct of our body) and this reserve is called fat storage. Another point is that when you eat too fast, your body becomes too late to signal your brain that it is full, and so you eat more than you need even without yourself knowing. 

So then what to do?

Take your time, slowly savor your meal. Food is happiness, stay happy for a longer time. 

Also check out – TOP 10 TIPS FOR HEALTHY EATING IN 2021


5. Not making Meals Special 

A chef arranging food on a white plate very carefully and beautifully to make it look special

Healthy meal plans are not gonna taste as good as a bucket of KFC. Or at least that’s what everyone thinks.

This Specialty or craving that we have towards processed and fast foods are because, they push out more of our happy hormone, also known as dopamine. This is also why chocolate tastes so good. Before feeding our tummy, we should feed our mind. Presenting our meal in a beautiful way to ourselves will pull out more dopamine from our brain thereby making us fall in love with the meal and even help us say no to our other favorite unhealthy food options.  

So then what to do?

Arrange your food options on your plate as if you were in a restaurant. Take pics, post on social media and appreciate yourself for the lovely food. 

Also check out – Why you should do 10,000 STEPS A DAY


A blue plate with weight loss written on it as a bottom line of the weight loss diet

Bottom Line

Almost everyone makes the mistake of unhealthy eating, or overeating at least once in their lifetime which leads to a lot of weight gain. Some people can have an unhealthy weight gain due to various health issues like thyroid, or diabetes. We should always remember that our situation can be changed by following the four pillars of fitness and avoiding the above mentioned points. Even if you are suffering from various medical issues, a healthy nutrition plan has the capability to fix it. 


Always Keep your Hopes up, Stay focused, Stay confident, Stay consistent, Stay healthy, Stay happy. 
- Zin Pyari

Resources

University of louisville – https://louisville.edu/medicine/departments/familymedicine/files/L081611.pdf

eating well – 8 Scary Things That Could Happen to Your Body When You Skip Meals – https://www.eatingwell.com/article/7561431/scary-things-that-could-happen-to-your-body-when-you-skip-meals/

healthline – Does Eating Fast Make You Gain More Weight? – https://www.healthline.com/nutrition/eating-fast-causes-weight-gain#overeating

My fitness pal – The Problem(s) With Dieting – https://blog.myfitnesspal.com/the-problems-with-dieting/

4 Pillars of Fitness

Working out every day without fail, but not seeing results? There is a simple explanation for this. This is because Fitness is not all about workouts. Getting Fit simply means balancing your mind and body in the 4 major pillars of fitness, namely Workouts, Nutrition, Sleep, and Stress. Sit back, relax, and read through as this article explains everything you need to know about the four pillars of fitness, their effects, and their importance. 

As always, if you feel like this article helps you, or could help anyone else, please feel free to like, share and comment down below

What Are the 4 Pillars of Fitness?

General Fitness is all about doing what is good for our body and mind in the right way. Although it sounds very simple and generic, there are four key areas that we need to focus on, on a daily basis to achieve proper fitness results. The four pillars that hold the bridge towards our fitness goals are Nutrition, Workouts, Sleep, and Stress. 


NUTRITION 

nutrition - 4 pillars of fitness

Nutrition can easily be classified as the Key to a fit body

Nutrition is simply the process of providing our body the food necessary for health and growth. Each nutrient has a particular series of functions in the body and some nutrients are needed in larger quantities than others. Each person/body has a different Nutrition requirement depending on their size, age, and gender. Some will have a whole different nutrition requirement if they have any physical condition or if they are undergoing any medical treatment. 

How Does Nutrition Play a Role in Fitness?

Food is the major pillar that provides energy for our body to do any physical activity. As you get more active, lose weight or become more fit, your energy needs (how many calories you need) may change. To get the energy you require, you need to make sure your body is fueled with the right source of nutrients. 

Note that Nutrition is not just important for workouts, just moving around, or even sleeping requires energy. Taking a simple car as an example, if we fuel a petrol engine with diesel, the car will lose its performance and definitely break down in a while.  

What Is the Most Important Nutrition?

The most important nutrition that your body requires is none other than water. Always remember to have the required water intake every day, in fact, make it part of your routine. Staying hydrated can help you with your performance, strength, and power during any and every exercise. Water regulates your body temperature and lubricates your joints. If you’re not hydrated, your body can’t perform at its highest level.

The recommended water intake for each individual is calculated as 

Water (in liters) to drink a day = Your Weight (in Kg) multiplied by 0.033.

What Are the Nutrients That Your Body Requires and Why?

Other than water, our body requires proteins, fats, carbohydrates (sugars, dietary fiber), vitamins, and minerals to work on a daily basis. Why? 

Proteins – help your body repair cells and make new ones.

Fats – helps the body absorb vitamins such as vitamin A, vitamin D, and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats.

Carbohydrates – Our body’s main energy source. Aids in digestion, maintain blood cholesterol, and helps fuel our brain, kidneys, heart muscles, and central nervous system.

Vitamins – Vitamins have more than 100 roles in our body. They help strengthen bones, heal faster, convert food into energy, boost the immune system, and so on. 

Minerals – Almost similar to vitamins, Essential minerals include calcium, iron, and potassium are essential for building strong bones and teeth and turning the food you eat into energy.

What Makes Up Good Nutrition?

A good healthy diet consists of mostly vegetables, fruits, and starchy foods. The remaining part of your diet should be made up of milk and dairy foods and protein foods. Make sure you limit the number of foods and drinks that are high in fat or sugar. Apart from these, the below tips will also help 

  • Replace saturated fat (cakes, butter, ghee, biscuits) with polyunsaturated fat (walnuts, fish, flax seeds, sunflower seeds)
  • Keep the amount of salt in your diet to less than 6 g per day.
  • Avoid Sugar-sweetened drinks.
  • Avoid high-calorie but nutritionally poor snacks, such as sweets, cakes and chips.
  • Eat at least five portions of fruit and vegetables per day
  • Eat at least two servings of fish (preferably oily fish) per week (veg -soya, tofu).

Check out the Top 10 healthy eating habits to follow in 2022 by clicking here

Benefits of Good Nutrition

There are many amazing benefits for following good nutrition on a daily basis. The top 5 are 

  • Helps with weight loss
  • Improves heart health
  • Keeps your bones and teeth strong 
  • Gives you better moods and energy levels
  • Improves memory and brain health

WORKOUTS

workout - 4 pillars of fitness

Workouts or physical activity is literally the Door to a fit body. Regular physical activity can improve your muscle strength and boost your endurance. When your heart and lung health improve, you have more energy to tackle daily chores.

Types of Workouts

There are two categories of training that can be done. Resistance Training and Endurance Training 

Resistance training: Resistance training is the type of workout that pushes our body to do more than it is used to. This in turn increases the strength of our muscles as the body tries to get used to the training that we undergo. Resistance training should increase in pressure over time as once our body gets used to the workout routine, we will stop seeing results. 

Examples of resistance training are – weight lifting, free weights (dumbbells, kettlebells), weight machine training

Endurance training: Endurance training is the type of training that helps our aerobic system and increases our body’s endurance levels. They help increase stamina, increase bone strength, help in weight loss, and much more.

Examples of endurance training are – Zumba fitness classes , plank, CrossFit, pushups, sit-ups, ..etc. 

What Happens to Your Body When You Start Exercising Regularly?

Within the first ten minutes your heart rate increases meaning there is an increased supply of blood to the brain, making you more alert, blocking pain signals, and then the body will use different energy systems depending on the duration and intensity of the exercise. Regular exercise helps you open up or unclog many parts of your body thereby keeping your entire body healthy and young. 

What to Do After a Workout

Each person has their own routine after a workout, The basic steps that you could follow after your workout routine should be 

  • Cooldown – If you stop exercising suddenly, your muscles will not get the chance to relax and might break, you would also feel dizzy and light headed. 
  • Stretch – It’s important to stretch your muscles so that they can return back to how they were when we started. The secret here is that muscles are not meant to be toned or buffed during or after a workout. They are meant to get in shape and tone while we rest. We will discuss more about this in the SLEEP section. 
  • Drink sips of water – Don’t drink too much, as water also gets harder to digest beyond and limit and so, too much can make you feel lazy and bloated (mainly because the body directs its energy towards trying to digest the water). 
  • Change your clothing and take a cool shower.
  • Let your body recover, relax and munch on the right snack (food items mentioned in the NUTRITION section)

Can I Transform My Body in 1 or 2 Months?

Your body transformation largely depends on what you eat and your workout regimen, as well as many individual factors including genetics. However, with a healthy diet and regular intensive workouts, you could start seeing results in as little as a month. 

If you are facing any other health issues, this could also slow your fitness process. But always remember, Fitness is a slow but rewarding process. Consistency is always rewarded in fitness. 

Should You Exercise on an Empty Stomach?

While there’s some research to support working out on an empty stomach, it doesn’t necessarily mean that it’s ideal. When you exercise on an empty stomach, you may burn valuable energy sources and have less stamina. Low blood sugar levels may also leave you feeling lightheaded, nauseous, or shaky.

But at the same time, make sure you don’t eat too much before a workout, as mentioned before for water, food also needs time and energy to digest. The more you eat, the more your body focuses its energy there. Thereby not giving you enough energy to do exercise.


SLEEP

sleep - 3 pillars of fitness

Sleeeeeep….YES !!!, we all love sleeping. But mostly never actually get time to do it, because we indulge ourselves in other interesting events of our life, or are just pressurized by too much personal workload. 

Sleep can easily be considered as the Bouncer in front of the Door towards a Fit body.  

Why Is Sleep Considered as an Important Pillar in Fitness?

Sleep gives your body the time it needs to recover and conserve energy and also to repair and build up the muscles broken down during exercise. A good night’s sleep also helps the body produce growth hormone which is vital for athletic recovery and lean muscle building.

Sleep could also be considered as one among the most important in all of the 4 pillars, Hence it deserves a whole new article for itself. CLICK HERE The Importance of Sleep in Fitness to read all about the importance of sleep, benefits, hours recommended, and more. 


STRESS

stress - 4 pillars of fitness

Stress is probably the bad guy in this whole article, and it can easily be considered as the Path towards a fit body. Stress can easily demotivate a person towards any fitness goal and can promote excess food intake and other harmful habits that would just take us farther away from our fit body. Stress is generated from our hormone called Cortisol, it is found both in men and women, but is more in women. Hence it is important to learn to control this hormone in order to move forward. 

To know how cortisol affects women more than men, click here

How Does Stress Affect Fitness?

Increased cortisol levels can threaten muscle development, which makes you mentally and physically fatigue more quickly, which will impact your workout. High stress levels can also impact our sleep, thereby not allowing us to have proper muscle recovery and hence become very sluggish. In some cases more depressed. 

How Does Stress Affect Exercise Performance?

Stress increases muscle tension. Because this has a negative effect on motor control, our risk of injury increases. It also slows down how quickly our tissues repair themselves leading to longer recovery times.

Is It Bad to Workout When Stressed?

Even though Stress can affect our physical performance directly, exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries. Hence it is always recommended to do at least light training every day if we are under stress. 

Signs and Symptoms of Stress Overload

Some of the common signs and symptoms of stress overload are 

  • Memory problems. 
  • Inability to concentrate. 
  • Poor judgment. 
  • Seeing only the negative. 
  • Anxious or racing thoughts. 
  • Constant worrying.

How Do I Relieve Myself From Stress and Anxiety?

There are different methods that work for each person differently in order to relieve themselves from stress. This could also depend on how intense the stressful situation is and what kind of situation it is. Whichever option it is, it is always important to remember that 

Everything is possible if we have the will to put effort into it

Zin Pyari

That being said, there are a few steps that we could follow to get our mindset straight so that we will be confident enough to tell ourselves the above quote 

  • Change the environment. 
  • Do something pleasurable or relaxing for a little while such as reading, watching TV, or taking a shower.
  • Practice breathing exercises
  • Meditate
  • Pray
  • Go walking or running
  • Practice a rhythmic activity
  • Surround yourself with positive and happy people

Time to Regroup 

a mom and daughter looking at each other after workout

From the above article, we can conclude that there are 4 major pillars towards achieving fitness

Nutrition = Key to a fit body

Workouts = the Door to a fit body

Sleep = the Bouncer in front of the Door towards a Fit body

Stress = the Path towards a fit body

Fitness is just right outside the Door, But you need the Key to open that door. In order for you to take the Key and open the Door, you need to take the Path towards the door. And finally, in order to reach there, use the Key and open the Door, you have to get past the Bouncer in front of the door.

I hope I was able to convey my message through that simple reference. Each pillar has a significant importance in one another. Well, in other words, you cannot achieve fitness without being able to balance all four of these pillars, hence it is important that we take each of them as a priority and keep consistency in achieving our dream body. 

Still confused ? Write down your concerns in the comment box below or message me directly and I can help you


Resources 

Top 10 health and fitness tips

2021 has been a very hard time for us, 2022 will not. Let us fight this phase with health and fitness. Staying healthy can not only increase your immunity, it can also bring out that beautiful smile of yours. It is often hard to keep track of what we have to do every day to follow a healthy and fit lifestyle. This article will give you the top 10 health and fitness tips to follow in 2022, as well as a checklist in the end. 

As always, if you find this article to be useful, feel free to share, like, and comment down below. 

1.Correct Your Posture

correct posture diagram

One of the biggest mistakes that most of my clients in my Zumba class make in the beginning, is not maintaining a correct posture. This in turn gives lesser results and more injuries, thereby slowly deteriorating our willingness to workout everyday. 

What Is Good Posture ?

Good posture refers to maintaining the position of your spine in its natural curves. The spine has three natural curves at your neck, mid back, and low back.

Why Is Good Posture Important ?

A good posture can help keep your nerves and blood vessels healthy. It also helps support your muscles, ligaments, and tendons. Our body muscles are naturally designed to endure any sort of movement or physical activity with the help of the supporting muscles that are planned to be targeted when doing something. If we don’t follow a good posture, the muscles targeted would differ and thereby cause a miscalculation in the effort endurance. As you might have guessed, this causes the wrong muscles to get strained and hence causes aches, pain, fatigue and other physical issues. 

How to Keep Good Posture When Sitting ?

To practise a good posture while sitting, Keep your feet rested on the floor whilst evenly distributing your weight on both hips. Keep your back straight and shoulders relaxed while keeping your ears lined up over your collarbones. 

How to Keep Good Posture When Standing ?

To practise a good posture while standing, repeat the same procedure as for sitting, while keeping your knees straight. Note that your legs should have a slight knee bend so you’re not hyperextending or locking your knee joints. 

back posture correction when sitting and standing

How to Correct Your Posture ?

To correct your posture, all you need to do is practice the above mentioned steps while sitting and standing. Apart from this, the most effective way is to add 5 simple exercises everyday to your workout routine, namely pushups, squats, birddogs, bridges and planks. 

2.Daily Cardio

man and woman running on a treadmill

Cardio is simply any type of exercise or movement that can increase your heart rate and breathing rate, thereby strengthening those muscles and the blood vessels associated with it. There are different forms of cardio training, one of the most widely known is Zumba Fitness. As a licensed instructor, I provide Zumba classes online, feel free to check it out.  

Can We Do Cardio Daily ?

Yes, we can do cardio daily. Cardio is a really good form of calorie burn, and daily cardio is definitely recommended. Try to add a 30min cardio daily, with an exercise of your choice. Try lifting weights, as weight lifting can release growth hormones which will burn more fat. 

Why Is Daily Cardio Important?

As mentioned before, daily cardio strengthens your heart and blood vessels. This is because cardio exercise makes your heart rate accelerate and properly pump blood.The main health benefits of daily cardio are 

  • Great for weight loss
  • Strengthens your heart
  • Reduces the risk of several diseases
  • Improves lung capacity
  • Naturally boosts energy
  • Great for mental health
  • Better sleep
  • Helps the immune system

Over Doing Cardio

As amazing as it is, too much of anything is always bad for us. Cardio helps in fat loss, but beyond a limit it starts burning muscle as well. The main problem with muscle burn or muscle loss is that we end up being very tired, thin and unhealthy. This is one of the reasons why only 30 mins of daily cardio is recommended. It is also the reason why my Zumba classes are once every two days and not everyday. 

3.Healthy Eating Habits

fitness and nutrition

It is important to consider what goes inside our body similar to how we train the outside of our body. For ease, consider workouts to be the door and nutrition to be the key to fitness. You can’t really open the door without the right key. 

CLICK HERE to see the top 10 healthy eating tips you should follow in 2022. 

Why Should We Eat Healthy Food ?

Eating healthy is one of the most important parts of maintaining a healthy lifestyle. The top 10 benefits of healthy eating are

  • Improves heart health
  • Reduces cancer risk
  • Improves mood
  • Improves gut health
  • Improves memory
  • Aids in weight loss
  • Manages diabetes
  • Strengthens teeth and bones
  • Gives you a good night’s sleep 
  • Improves memory and brain health

4.Stress Control

Stress is the prime factor that holds every aspect in fitness together. As you would know, if you are stressed, you wont feel like working out, you might tend to eat more food and sugar, you will overthink and break your sleep, the list just goes on. Stress is controlled by the Cortisol hormone in our body and is seen more in women. Scientifically speaking, the increase in the Cortisol hormone (STRESS) can induce an increment in the Ghrelin hormone (HUNGER). As we learned in the previous section, unhealthy eating will disrupt our fitness achievements. Hence it is very important to be able to control stress. 

I have written a more elaborate article on Cortisol and how it affects women for a women’s health care and wellness app, Elara Care

CLICK HERE if you would like to learn more about it. 

How to Control Stress ?

There are many practices that can help you with controlling stress, I personally recommend following a few steps as shown below 

  • Practise meditation and deep breathing
  • Take a time out every once in a while for self love and self care
  • Keep a strong sleeping schedule of at least 7hours a day. 
  • Keep away from friends and family that pull you down 
  • Try to keep a positive attitude towards any issue that you face
  • Avoid alcohol and smoking 

What foods are good for stress?

  • Nuts
  • Eggs
  • Pumpkin seeds
  • Dark chocolate
  • Turmeric
  • Green tea
  • yogurt

Stress Control Exercise

Any exercise that can help you ease your mind will help you with stress control. If you don’t have a set of exercises in mind, CLICK HERE to see 5 simple exercises that you can try at home everyday which can in turn help you in controlling stress. 

5.Drinking Water

a young woman enjoying a bottle of water while out for a run

Why Is Water Important For Fitness?

Water is your body’s everyday fuel. Staying hydrated can help you with your performance, strength and power during any and every exercise. Water regulates your body temperature and lubricates your joints.If you’re not hydrated, your body can’t perform at its highest level.

Can You Lose Belly Fat by Drinking Water?

Yes, water has many qualities that make it part of the calorie burning family. Studies show that drinking adequate water can help burn 2-3% more fat and also helps in suppressing appetite. Water also helps in metabolizing or digesting stored fat also known as lipolysis. In other words, drinking water is essential for burning off fat from food and drink, as well as stored fat.

How Much Water to Drink a Day

basic formula to calculate the amount of water to be consumed each day with respect to the persons body weight

There is a simple calculation to how much water you should drink a day. 

Water (in liters) to drink a day = Your Weight (in Kg) multiplied by 0.033.

6.Don’T Skip Breakfast

Breakfast is considered to be the most important meal of the day. There are many reasons why it is so. 

The name itself signifies, breakfast is a form of breaking the overnight fast and thereby starting a new cycle in our digestive system. It also supplies the required energy, glucose and other nutrients that our body needs. Hence it is always good to have a heavy and healthy breakfast. 

The simple science behind food is, Morning breakfast gives us energy till evening, afternoon meal gives us energy till night and dinner gives us energy till next day afternoon. Read it again to understand it better. This is the reason why most people don’t feel too hungry in the morning (because their dinner was heavy and it is still fueling them) and skip breakfast. This is also the reason why there are some strict diets and nutrition plans that suggest to only have food twice a day. If you have an active lifestyle, then you should definitely stick to the 3 meal plan.      

What Happens if We Skip Breakfast

Skipping the morning meal can throw off your body’s rhythm of fasting and eating. When you wake up, the blood sugar your body needs to make your muscles and brain work their best is usually low. Breakfast helps replenish it.

Skipping Breakfast Disadvantages

  • Weight gain 
  • heart disease
  • Osteoporosis
  • irritability or mood swings
  • menstrual irregularity
  • low energy levels
  • low memory and hormonal stress

7.Get Enough Sleep

A pug puppy cuddled in a blanket and sleep deprived

One of the easiest and yet most neglected parts of our life is sleep. Sleep is also considered as one of the four pillars of fitness. For an adult, 7 hours of sleep is the recommended time.

To know more about the importance of sleep CLICK HERE  

8.Avoid Alcohol

Saying no to a friend offering alcohol

Alcohol consumption is injurious to our health. A very widely known fact. But what is the main reason why alcohol is bad for us in terms of fitness? Alcohol affects the body physically and psychologically. It induces tiredness in our muscles thereby making us more sluggish and attracting obesity. It also affects our brain cells and functions, giving memory loss and a sense of craving more. 

One of the main reasons is that alcohol has sugar in it, and often people mix it with soda or such sugary drinks. As a whole, it becomes liquid sugar which confuses the brain for digestion. Therefore it sediments as stored fat and makes us obese. 

CLICK HERE if you would like to see the Top 10 healthy eating tips for 2021

9.Avoid Bright Lights Before Sleep

A man using his phone with bright lights on bed, before sleep

As I mentioned before and in my article about sleep, Sleeplessness can cause a major complication in our fitness journey. Our body has an internal clock that triggers our body parts to stay alert when needed and rest when required. Lights play a significant part in this. As long as our eyes are exposed to bright lights, our body feels as if its still the day and so it keeps signalling our body to stay alert. This trigger will stay triggered until our body feels like relaxing, even if the light is switched off after some time. Therefore it is also better to slowly hint our body that the day is coming to an end. As the evening approaches, turn to red lights and dim lights so that our body goes down in a steady pattern and hence we get a sound sleep. 

10.Daily Walk

two women going out for their morning daily walk

Walking daily is one of the best routines you should consider doing. Just 30 mins of walking everyday can make a huge difference. A very important point to remember is ; If you walk for 10 mins and if you do weight lifting for 10 mins, you will definitely burn more during the weight training. But that burn would be to both your fat and muscle (note that this does not mean weight training is bad). While walking, the only thing you burn will be your fat. As the saying goes, Slow and Steady Wins the Race.

Benefits of Walking Daily

Daily walk can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.

How Many Steps Should I Walk Daily

A study in 2011 found that a healthy adult can take approx. 4000 to 12000 steps daily. I personally suggest making a 10,000 step daily target (use a fitness tracker if necessary). Walking 10k steps can burn from 300-400 calories. 

Quick and Fit Recap

A mum and her daughter fit and happy looking at each other

Fitness is a slow and long process as I always say to all my clients and friends. But when achieved, it is all that we have ever wished for. So it is important that we make sure our building blocks are perfect. If you have already been following these steps, then you are already in good hands. If you are still not feeling healthy after following these tips, then maybe you should focus on fixing your stress, sleep, workout or nutrition.

Take a screenshot of this checklist so that you can make sure you do it everyday 

  1. Correct your posture
  2. Daily cardio 
  3. Healthy eating habits 
  4. Stress control 
  5. Drinking water 
  6. Don’t skip breakfast 
  7. Get enough sleep 
  8. Avoid alcohol 
  9. Avoid bright lights before sleep
  10. Daily walk  

Resources

Diane Rellinger (2016) – Regular breathing and proper posture when exercising is important – https://www.canr.msu.edu/news/regular_breathing_and_proper_posture_when_exercising_is_important 

Top fitness – THE MAIN HEALTH BENEFITS OF CARDIO EXERCISE – https://www.topfitness.com/blogs/blog/the-main-health-benefits-of-cardio-exercise 

Shift workspaces (2019) – 5 Benefits of Eating Healthy – https://shiftworkspaces.com/5-benefits-eating-healthy/ 

Cathleen Crichton-Stuart (2018) – What are some foods to ease your anxiety? – https://www.medicalnewstoday.com/articles/322652#nine-foods-to-eat-to-help-reduce-anxiety  

Elara care (2021) – How Cortisol Affects Women’s Health and the Menstrual Cycle – https://elara.care/cycle-hormones/how-cortisol-affects-womens-health-and-the-menstrual-cycle/ 

Jennifer Huizen (2018) – Can water help you lose weight? – https://www.medicalnewstoday.com/articles/322296 

Times of India (2014) –  Never skip your breakfast – https://timesofindia.indiatimes.com/life-style/health-fitness/diet/Never-skip-your-breakfast/articleshow/11566363.cms#:~:text=Disadvantages%20of%20skipping%20breakfast%20Experts,low%20memory%20and%20hormonal%20stress

The Importance of Sleep in Fitness (2021)

Getting a good night’s sleep is often undervalued among everyone. We often push off our sleep by a few hours due to various natural reasons such as day to day workload, family time, movie nights or even just chilling with friends. Our human brain has been scientifically proven to work with just 5 hours of sleep and hence we often don’t realize the adverse effects that could affect our body and physical activity. A study in 2012 showed that people with short sleep duration tend to weigh significantly more than those who get adequate sleep.

This Article will give you complete insights on the importance of Sleep with respect to our body’s health and wellness. 

Hold on till the end of this article as it will also give you tips for better sleep and a sleep hack to fall asleep fast. 

As always, If you find the article to be helpful, or if you feel it could help anyone you know, please feel free to share, like and comment down below. Also remember to check out my other interesting articles.  

Why Is Sleep Important For Exercise?

Sleep gives your body the time it needs to recover and conserve energy and also to repair and build up the muscles broken down during exercise. A good night’s sleep also helps the body produce growth hormone which is vital for athletic recovery and lean muscle building.

Why Is Sleep Considered More Important Than Exercise?

Sleep is considered muc more important than the exercise itself, as a good sleep can help you maintain your physical and mental health. It can also help your body recover, and strengthen your immune system. Without proper muscle recovery and rest, your muscles will be too tired to carry out the next day’s exercise routine, resulting in inconsistency and thereby resulting in lesser results. 

Five Reasons Why Sleep Is Important For Fitness, Backed up by Science

  • Poor sleep causes weight gain – 2012 study 
  • Bad sleep increases your appetite and promotes eating more calories – 2013 study
  • Good sleep helps maximize athletic performance – 2011 study
  • Poor sleep is linked to depression – 2005 study
  • Sleep affects your immune function – 1996 study 

What Are the Health Benefits of Getting Good Sleep?

The various health benefits of getting adequate sleep are as given below 

  • Improves your immune function and hence saves you from getting sick easily. 
  • Supports you in staying at a healthy weight 
  • Lowers your chances for serious health problems, like diabetes and heart disease
  • Reduces stress and improves your mood 
  • Helps you think more clearly and helps you in getting along with others. 
  • Helps you make good decisions which could result in avoiding  injuries. 

How Much Sleep Do You Need by Age?

Does Lack of Sleep Cause Belly Fat?

There are many commonly known causes for belly fat, which includes a poor diet, alcohol consumption, lack of exercise, stress and so on. Poor sleep comes as part of those key factors as found in a study done in 2013,  and hence can lead to belly fat. 

Did you know Apple Cider Vinegar (ACV) can help you reduce belly fat? CLICK HERE to learn more

Is It Ok to Sleep After Exercise?

It is ok to take a short nap after exercise as sleep helps the body to repair and restore our muscles, bones, and tissue from the strain we put on them during workout. This will help you in attaining fitness goals a little faster 

Tips to Add to Your Checklist for Better Sleep 

  • Avoid using electronic gadgets such as phones and laptops before sleep. They emit blue light which suppresses the sleep hormone, melatonin, which leads to a broken sleep 
  • Avoid doing engaging physical activities before bed, instead calm yourself down by taking a hot shower or having herbal tea. This increases the sleep hormone and helps you fall into sleep faster. 
  • Get the best comfortable bed of your choice and make sure your environment is calm and soothing. 
  • Fix a daily sleep schedule and try to stick to it
  • Don’t obsess about a previous sleepless experience, once the day has passed. This could cause your brain to overthink and break your current sleep cycle. 

Daily Exercise is also a key factor in getting a sound sleep. CLICK HERE to see what daily exercises you need to add to your daily workout plan

How Can I Fall Asleep ?

One of the most popular methods used to fall asleep, also known as the military method, was first brought forth by Sharon Ackman. Follow the simple steps as given below to give it a try

Now Close your eyes and keep this in mind 

Sleep is one of the 4 major pillars of fitness. There have been many cases, where workouts tend to not bring the expected results, just because of the lack of sleep. If you aren’t getting the recommended number of sleeping hours, then it is high time you make sure you do. Sleep is absolutely essential to operate at 100 percent, not just in the gym, but in your everyday life, as well.

Resources

Ashley mateo – The Intimate Relationship Between Fitness and Sleep – https://www.everydayhealth.com/fitness/intimate-relationship-between-fitness-sleep/

Joe leech 2020 – 10 Reasons Why Good Sleep Is Important – https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important#2.-Good-sleepers-tend-to-eat-fewer-calories 

My Health Finder – https://health.gov/myhealthfinder/topics/everyday-healthy-living/mental-health-and-relationships/get-enough-sleep#panel-2 

Fitness first 2018 – THE IMPORTANCE OF SLEEP: ARE YOU UNDERESTIMATING HOW MUCH YOU – https://www.fitnessfirst.co.uk/inside-track/lifestyle/the-importance-of-sleep-are-you-underestimating-how-much-you-need/ 

Apple Cider Vinegar (ACV) Weight Loss – The Complete ZP Guide

The health benefits of apple cider vinegar such as lowering blood sugar have been widely known for many years. So does apple cider vinegar aid in weight loss? If so, how and when should you take it? Also, what are the other benefits of taking it? This article will give you complete insights into everything you need to know about apple cider vinegar. 

What Is Apple Cider Vinegar(ACV)?

Apple cider vinegar is a simple vinegar made from fermented apples and water. There are many different varieties of ACV in the market, The most common one is distilled ACV, which looks clear in the bottle. Raw, unfiltered or unpasteurized ACV contains a cloudy substance that floats around in the mix. This is formed by natural enzymes during fermentation and is called the “mother”. This type of ACV is most preferred for weight loss as it may contain more natural bacteria and yeasts.

Click here to find out the top 10 IMPORTANT NUTRIENTS you need and how to attain them

How Is Apple Cider Vinegar Made?

The process of creating apple cider vinegar includes cut or crushed apples combined with yeast to convert their sugar into alcohol (similar to how wine is made). Bacteria are then added to ferment the alcohol into acetic acid. Acetic acid is an organic compound with a sour taste and strong odor and is the main active component of apple cider vinegar. The two-step fermentation process mainly consists of creating apple cider first and then converting it into vinegar.

One tablespoon (15 ml) of apple cider vinegar contains about three calories and virtually no carbs.

Apple cider vinegar photography

Why Should You Consider Taking Apple Cider Vinegar?

ACV has a lot of health benefits as discussed in the next section. Apart from this, it also reduces cravings by inducing a sense of fullness, thereby making apple cider vinegar a great option for weight loss or for maintaining a healthy lifestyle.

What Are the Health Benefits of Apple Cider Vinegar?

Apple cider vinegar has a lot of health benefits when taken in the right dose as shown below 

  • Improves digestion 
  • Lowers blood sugar levels
  • Is a good antioxidant 
  • Improves hair health
  • Helps you lose weight 
  • Has many anti ageing properties
  • Helps reduce acne
  • Reduces bloating and belly fat
  • Lowers blood pressure
  • Decreases cancer risk 
  • Lowers cholesterol 
  • Kills bacteria
  • Improves heart health

You might also be interested in – 5 VEGETARIAN FOOD ITEMS TO HAVE EVERYDAY AND WHY! – Click here

How Much Apple Cider Vinegar Should You Take a Day?

Drinking 1–2 tablespoons (15–30 ml) of apple cider vinegar each day for several months may increase weight loss in people who are overweight. There are studies that show two tablespoons each day have also been found to help dieters lose nearly twice as much weight in three months compared to people who didn’t consume apple cider vinegar. Taking more than the recommended dosage is not advisable as it may bring in harmful side effects, which will be explained in the last section of this guide. 

How Do You Consume Apple Cider Vinegar for Weight Loss?

The recommended dosage of 1-2 tablespoons mixed with warm water per day, can be done in 2-3 doses throughout the day and it would be best to drink it before meals. Do not take more than 1 tablespoon (15 ml) at a time, as taking too much at one sitting may cause nausea.

It is important to mix it with water, as undiluted vinegar may burn the inside of your mouth and esophagus. It can also be combined with honey.

Another way of consuming it would be, mixing it with olive oil and adding it to a salad dressing, particularly with leafy green vegetables, cucumbers, and tomatoes.

How Do You Consume Apple Cider Vinegar for Weight Loss?

What Is the Best Recipe for an Apple Cider Drink?

The recommended recipe for Apple cider vinegar is 1 tablespoon of ACV in 250ml (8 ounces) of water. To taste better, you may add honey, ginger, or cinnamon. 

How Effective Is Apple Cider Vinegar for Weight Loss?

How much weight you can lose by drinking apple cider vinegar is a heavily asked question. A human study conducted in Japan showed the following results for those who consumed 1 tablespoon of ACV and 2 tablespoons of ACV per day.

How Effective Is Apple Cider Vinegar for Weight Loss?

Is It Better to Drink Apple Cider Vinegar in the Morning or at Night?

Apple cider vinegar is best known to consume first thing in the morning. Taking ACV in the morning could help you to lose weight, reduce hunger, and remove toxins from your system. As we plan to spread the usage throughout the day, it is also recommended to have ACV before meals.

There are assumptions that state that taking ACV right after a meal can aid in weight loss. Unfortunately, these assumptions are wrong as it is not healthy at all and can delay your digestion process.

Did you know a glass of lemon water with honey in it, has a lot of benefits? click here to learn more

Can I Drink Apple Cider Vinegar on an Empty Stomach?

Yes, In fact, apple cider vinegar is best recommended to consume on an empty stomach in the morning or before meals. You can wait for 20 mins after ACV consumption to have food. 

What Are the Side Effects of Too Much Apple Cider Vinegar?

We have so far talked about all the plus points of ACV. However if wrongly educated or wrongly consumed, ACV can cause harm as well. Here are a few side effects of apple cider vinegar that might not affect you, but should be kept in mind. 

Slows down the process of food leaving the stomach

 ACV controls the blood sugar level by reducing the rate at which the food leaves the stomach. This process slows down sugar absorption into the bloodstream. This however can cause an adverse effect as it may worsen symptoms of gastroparesis and make blood sugar management more difficult for people with type 1 diabetes.

Side effects for digestion 

Studies show that apple cider vinegar and acetic acid may decrease appetite and promote feelings of fullness, leading to a natural reduction in calorie intake. These studies also showed that when consumed in an unpleasant manner (without improving the taste), it may cause unpleasant digestive symptoms in some people.

Tooth enamel erosion

In the end, apple cider vinegar is derived from acid, and so if consumed with low amounts of water or consumed wrongly, may weaken dental enamel and lead to loss of minerals and tooth decay.

Throat Burns

As mentioned before, ACV is a strong acid. As the same scenario of other acids, ACV can also burn on the way down to the stomach if it is not diluted properly. 

Also read – TOP 10 TIPS FOR HEALTHY EATING IN 2021

How Should You Consume Apple Cider Vinegar Safely?

Most people can safely consume reasonable amounts of apple cider vinegar by following these general guidelines:

Quick Recap Before You Go Shopping 

Apple cider vinegar has been around for thousands of years. We deserve to know its health benefits and uses, especially in weight loss. Adding ACV to our daily diet is going to be one of those key steps in achieving our fitness goals. Consuming it in the right way and at the right time will give us an upper hand. Share this article, if you found it to be useful 

Resources

NCIB – Carol S. Johnston(2006) – Vinegar: Medicinal Uses and Antiglycemic Effect – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/ 

Lacey Baier – 19 Benefits of Drinking Apple Cider Vinegar + How To Drink It – https://www.asweetpeachef.com/benefits-of-apple-cider-vinegar/ 

Healthline – 7 Side Effects of Too Much Apple Cider Vinegar – https://www.healthline.com/nutrition/apple-cider-vinegar-side-effects 

Jessica Migala(2020) – Apple Cider Vinegar: Benefits, Side Effects, Uses, Dosage, and More – https://www.everydayhealth.com/diet-nutrition/diet/apple-cider-vinegar-nutrition-facts-health-benefits-risks-more/