Saturday, 14 April 2018

Guava for Hair Growth

If you are a regular visitor to Fitnesspapa you would have seen we have a few posts for growing hair naturally and stopping hair loss. But here I am going to write yet again about another natural way to improve your hair's growth. But also stop hair loss. Why again another post you may ask? 
Allow me to explain it. But first, why do we lose hair?

When ever your body is in tension hair loss is one of the ways your body responds. Stress cause an imbalance in hormones. But as you may have realized on WikiHealthBlog we pride ourselves in giving a natural and effective solution for hair troubles.

If you do follow the advice given your hair troubles will be over. This method stimulates hair growth. 
Guava leaves gives your hair the much needed nutrients your hair need. The vitamin I am talking about is Vitamin B. Very important in hair growth.

The effect

Your hair will be more structured. Hair loss will be reduced and the hair follicles will become stronger.

Using guava leaves

Take a handful of guava leaves and boil it on 20 liters water. Leave it to cool down at room temperature. Now use this infused water and massage your scalp. Leave it on your hair for a few hours and then rinse it off. 

For overnight remedy

You can put a shower cap over your hair. This way your hair will absorb more moisture and nutrients. See the difference over time.

I hope this advice helps you. If you have any advice or thoughts. Feel free to contact us or comment. Please share this so others can benefit from it too
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How to Increase Breast Size

Are you feeling shy because you feel that you don`t have firm breasts? Or Do you wish to have bigger boobs like celebrities and want to be the center of attraction? Or Do you feel that you want big breasts to boost your confidence?

No matter what you say, this shows that you want to improve or increase your breasts size. Today I am going to talk about this one of the most talked yet controversial topic. 

There is no doubt that big breasts easily grab attention. You may be thinking to have breast implants to give your breasts a huge boost., but there are issues with that. 

So today I am going to share how you can increase the size of your breast:

1) Breasts exercise:

If you think that exercise if for body builders only or people who wants to build muscles then you are wrong. There are few exercise which helps you to boost the size of your breast.
  • Wall Press
  • Arm Circles
  • Chest Press
  • Modified Push Ups

2) Breast Massage techniques:

If you want to tone and shape breasts then body message techniques will help you. Run your breasts in circle. Move your hands from outside the body to the center. It is great to use breast cream or oil.

3) Breast foods to increase the size of breast:

There is a famous saying that you become what you eat. Food can be really helpful to improve breast size. You should eat whole grains, fruits, vegetables. Food with Estrogen and fat also help to improve breast size. Eating apple, cucumber etc.

4) Herbal Supplements:

Herbal breast enhancement pills also help to improve breast size.  Use them according to the recommendation of doctor. You can usually take one or two a day.

5) Surgery:

Surgery is always the last option. If you want to increase the size of breast at any cost then you can go for silicon implants. But if you ask me, I don`t recommend it.

Always prefer natural ways such as exercise and herbal medicines to improve the size of breast.
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Top Amazing Health Benefits of Raisins

Raisins are delicious and widely known as a healthy member of dry fruits. They are made from grapes that are dried in the driers or in the sun. The drying process finishes when the grapes turn green, black or golden in color. In fact, their crinkble look does not seem attractive to most people, however, raisins are considered as among the healthiest foods around the world.

Raisins can be the best alternatives to chocolates or candies due to their sweet flavor. You can eat raisins in raw or even use it in cooking, brewing and baking. Raisins are mostly cooked in pies, desserts, cookies or pudding. Thanks to their package of essential vitamins and minerals that can provide the body with high energy, raisins become top prioritized supplement for mountaineers, athletes and many others. 

Nutrition Facts of Raisins

Unlike fresh grapes, raisins are loaded with powerful source of vitamins, electrolytes, energy and minerals. 

Other nutrients can include folic acid, lutein, carotenes anf vitamin C.

These properties present in raisins have mainly contributed to their numerous benefits to humans’ general health.

Top Amazing Health Benefits of Raisins

Following are top 9 health benefits of raisins that should be taken into consideration. Raisins contain more nutrients than their tiny size. 

1. Treat Constipation

One of the most incredible health benefits of raisins is treating constipation. This is due to their insoluble fiber that can add bulk to food which moves through the intestinal tract, hence, providing a good source of relief from constipation. The fiber can also absorb water. In addition to solving constipation, raisins help stop the loose stools by taking in the liquid and decreasing the frequency of contracting diarrhea. 

2. Promote Weight Gain

Just like all of the dried fruits, raisins are beneficial for those who want to gain weight. This is because of their rich source of glucose and fructose that can pack lots of energy. Raisins appear mostly in every part of a diet for boy builders and athletes who really want to put on weight without consuming unhealthy cholesterol. Also, they encourage the intake of vitamins, nutrition grabbed from foods and other proteins that can enhance the general energy and the function of immunity. 

3. Prevent Cancer

Raisins are good source of eatechins, widely known as polyphenolic anti-oxidants in your blood. The anti-oxidants can scavenge some free radical floating around your body and then wreck the havoc on your cell and organ systems. Basically, free radicals are regarded as a leading causes of developing cancer cells. Hence, adding them to your daily diets can increase the source of antioxidants, thereby preventing you from cancer formation. 

4. Anemia

As you might now know about, this dry fruit packs a high level of iron which supports greatly anemia treatment. Apart from that, vitamin B complex content in raisins are powerful in the production of new blood. Also, the rich level of copper properties plays in important role in the new red blood cells formation. 

5. Fever

If you are having fever, especially typhoid fever symptoms, then raisins are your best food medicine for you. Another health benefit of raisins are treating fever thanks to the great help of antioxidant, antibiotic and germicidal properties. Those substances are available in raisins with abundant amount to aid in curing fevers by combating with bacterial and viral infection. 

6. Promote Eyes Health

If you love eating raisins, your eyes are being protected significantly. This comes from polyphenolic phytonutrients that contain antioxidant agents. They extremely benefits ocular health because they prevent your eyes from harmful factors and damage triggered by free radicals.

Besides, vitamin A, A-Carotenoid and A-Beta Carotene in raisins are good for eyes health too. 

7. Support Bone Health

You might be surprised at this benefit of raisins, however, this turns out to be one of the most impressive raisins health advantages. Generally, calcium is the major mineral thatsupports the bone well. Raisins have not only calcium but also boron (a micronutrient). Boron is of great help in bone formation and assists in absorbing calcium. Boron does you good by fighting against osteoporosis suffered from women. Potassium is another nutrient in raisins that promote the growth of bone, hence, lowering the risk of contracting osteoporosis in most people. 

8. Protect Dental Health

Protecting dental health is another health benefit of raisins since they have a phytochemical which is known as oleanolic acid. The content can support greatly the treatment for tooth decay, teeth brittleness and cavities. It makes the bacterial development stop and prevents teeth breaking and peeling thanks to calcium agent, hence making your teeth stronger. Once again, boron in raisins inhibit the germ growth and whiten your teeth. 

9. Boost Heart Health

A recent research has showed that regular intake of raisins has its own ability to prevent against heart diseases. Raisins enhance your general heart health by lowering the cholesterol and triglyceride levels. Risk of strokes, heart attack and hypertension are reduced enormously when eating raisins. 
Above these health benefits, raisins are safe to use in a wide variety of ways. However, you should take a note that they should not be consumed in excessive amount. Also, those who suffer from diabetes, cardiovascular diseases or liver cancer, it is highly recommended to consult doctors before taking in raisins.
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10 Fun Facts About Your Breast

You already know that your breasts are a pretty wonderful part of your body. They can make a dress fall better on your body, draw attention from across a room, nourish a newborn baby and make you feel good between the sheets. They’re also pretty weird, too. 

Ever noticed they seem to change size throughout the month? Or felt them move in different directions when you run? And what’s with the vast variety of different shapes?

Indeed, there are many bizarre truths about your bust that you may not know. Ready to enlighten yourself? Read on for some fun facts that are bound to make you appreciate your breasts even more.

1. Your set can vary in size

Seem like your breasts aren’t perfectly symmetrical? Don’t stress — the fact is that not all breasts are created equal. An Emory University study of nearly 100 women show that most women's breasts (62 percent) are actually two different sizes.

What’s more, the left one is usually bigger. According to the book “Breasts: A Natural and Unnatural History” by Florence Williams, one breast is typically an average of about a fifth of a cup size larger than the other one.

2. They’re made of much more than fat

While your breasts are mainly made up of adipose tissue (fat cells), they also contain a rather complex combination of ligaments, fibrous connective tissue, nerves, lymph nodes, ducts and glands, with muscle underneath. The adipose tissue begins at your collarbone and extends all the way down to the middle of the ribcage. And the lymph system, which includes a network of lymph nodes and lymph vessels, actually transports disease-fighting fluids, while moving abnormal cells away from healthy tissue, playing a crucial role in your immune system.

3. They make serious moves when you exercise

If you’ve ever gone on a jog or participated in a grueling HIIT class and felt like your breasts were bouncing in all different directions, you’re not imagining things. In fact, one study found that when you run, your breasts can move up, down and to the sides in a figure eight motion. 

And that movement isn’t slight, either — they can shift by as much as eight inches. That’s why it’s imperative to wear a supportive sports bra that can keep your breasts in place, minimizing any strain or damage and ensuring your comfort during and after physical activity.

4. The largest recorded breasts in the world are...

The current Guinness World Record for largest natural breasts was awarded to a woman in 1999. Around the fullest part of the bust, her chest measured 70 inches — which translates to a whopping 5.83 feet.

5. Size varies across the world

The average size ranges significantly from country to country. The U.S. boasts the largest average cup size (D), while Africa and Asian countries have the smallest, with a majority of women wearing a size A or B cup. Falling in the middle are Australia, South America, France, Italy and the U.K., with size C-cup breasts.

6: A third nipple is more common than you think

Think it’s rare to have more than two nipples? Think again. Polythelia, which refers to having three (or more) nipples, occurs in 2 to 6 percent of females and 1 to 3 percent of males. Pretty wild, huh?

7: It’s normal to have a lot of bras

Is your lingerie drawer pretty packed? No surprise there. 
The average woman owns about 16 bras at any given time and spends a whopping $4,000 on bras in her lifetime. Let’s be real: Quality bras are worth the investment, and it’s important to have a variety of styles in your arsenal for all your different ensembles.

8: Your size constantly changes.

Your breast size is actually changing all the time due to hormone fluctuations and other factors, such as pregnancy or weight loss/gain. Sometimes these changes are barely noticeable — after all, your bras still fit flawlessly throughout the month. 

However, at certain points in your period cycle, your breasts may increase by up to one cup size. For this reason, it’s ideal to have some bras on hand with plenty of stretch, so they can accommodate for these fluctuations.

9: Bras are designed to hold some hefty weight.

As we all know, breast size can range vastly from woman to woman. As a result, bras are typically capable of supporting anywhere from just over half a pound to 20 pounds. This makes sense, given that a pair of D-cup breasts (the average size in the U.S.) weighs somewhere between 15 and 23 pounds

Of course, it’s best for large-busted women to seek out support bras that are specifically designed to offer uplift and distribute the weight of the breasts so that they can avoid discomfort. In particular, posture bras can help with breast as well as back support.

10: We’re the only ones with permanent breasts.

All primates have breasts, but they exist for the sole purpose of feeding newborns. Humans are, in fact, the only ones who have permanently sizeable breasts throughout their lifetimes — even after menopause.

This phenomenon has had scientists scratching their heads for quite some time, as human women also only need them for a short period of time (breastfeeding). Some scientists believe that sizeable breasts are essentially an evolutionary trick, hinting at a woman's ability to feed children and thus attracting men.
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Thursday, 12 April 2018

How To Use Biotin For Hair Growth

The hair growth process is all about patience. I mean, when your hair refuses to grow more than half or, at most, three-quarters of an inch each month, you have no choice but to be patient.

But being patient does not just mean waiting for your hair to grow. You also need to pay a lot of attention to the things you are putting on your hair and in your body to ensure that the hair growth is healthy and strong. Ensuring that your hair is getting all the nourishment it needs is crucial, and this is when biotin comes into the picture.

Biotin, or vitamin B7/vitamin H, is a water-soluble vitamin which is an essential hair growth nutrient. While biotin deficiency is rare, it can cause hair loss and rashes. To avoid this and promote healthy hair growth lot of people choose to take biotin supplements. Here’s how it helps:

 How Does Biotin Help Your Hair Grow?
Biotin helps the synthesis of the protein keratin by reacting with cell enzymes to produce amino acids. While improving overall nutrition is the key to healthier, stronger, and faster hair growth, the vitamin plays a huge part in the production of healthy hair.

Biotin is a safe supplement to consume as long as you stick to a prescribed dosage. Most people who take it do not experience any side effects. In fact, improved hair and keratin quality have been noted in people who consumed biotin.

Biotin helps carry oxygen to the cells in your scalp and follicles, keeping them healthy.
How To Use Biotin For Hair Growth
1. Eat Foods Rich In Biotin
 1. Eat Foods Rich In Biotin Save
Image: Shutterstock

Incorporating biotin into your diet is one of the easiest ways of boosting hair growth. Simply consume biotin-rich foods such as eggs, legumes, nuts, milk, whole-grains, and meat. In fact, fulfilling your recommended daily intake can be as simple as eating one boiled egg as it contains 25 micrograms of biotin.

2. Biotin Supplements
 2. Biotin Supplements Save
Image: Shutterstock

The most common method of using biotin for hair growth is the intake of biotin supplements. The recommended dosage for biotin is 7 mcg for infants, 8 mcg for toddlers aged from 1-3, 12 mcg for children aged 4-8, 20 mcg for children aged 9-13, 25 mcg for teenagers aged 14-18, 30 mcg for people aged over 18, and 35 mcg for women who are breastfeeding. However, it is advisable to consult a physician before you start taking any supplements.

Biotin alone will not help promote hair growth. While it will improve the keratin structure of your hair and make it stronger, you will also need to use topical treatments, maintain a healthy diet, and ensure you are getting enough of all other essential hair growth nutrients. Following is a list of hair care tips and home remedies you can employ in addition to consuming biotin to help boost hair growth.

 Biotin And Vitamin E For Hair Growth
  Biotin And Vitamin E For Hair Growth Save
Image: Shutterstock

You Will Need
2-3 capsules of Vitamin E Oil
2 tbsp Olive Oil
Prep Time
2 minutes

Processing Time
1 hour

Poke a hole in your vitamin E oil capsules and empty them into a bowl containing the olive oil. Mix well.
Massage this oil into your scalp and gently work it into your hair until your hair and scalp are completely covered in the oil.
Massage your scalp for about 10-15 minutes and leave the oil in for an additional 45 minutes.
Wash your hair with a mild sulfate-free shampoo.
How Often?
2-3 times a week.

Why This Works
Massaging your scalp with vitamin E oil in addition to taking biotin supplements will help ensure scalp health. Vitamin E oil has strong antioxidant properties which can ward off damage to scalp and hair. The oil also conditions your hair while keeping it strong and healthy. Optionally, you can also take vitamin E supplements to boost hair growth. The recommended vitamin E dosage is 400 IU per day.

Castor Oil And Biotin For Hair Growth
 Castor Oil And Biotin For Hair Growth Save
Image: Shutterstock

You Will Need
1 tbsp Castor Oil
2 tbsp Coconut Oil
Prep Time
2 minutes

Processing Time
1 hour

In a bowl, combine the castor and coconut oils until you get a smooth oil blend.
Massage this oil into your scalp and gently work it into your hair until your hair and scalp are completely covered in the oil.
Massage your scalp for about 10-15 minutes and leave the oil in for an additional 45 minutes.
Wash your hair with a mild sulfate-free shampoo.
How Often?
2-3 times a week.

Why This Works
Castor oil is a well-known hair growth-boosting ingredient. It helps maintain the health of the proteins in your hair with its high content of fatty acids. The oil also contains ricinoleic acid which helps promote hair re-growth and restores hair volume.

Saw Palmetto And Biotin For Hair Growth
 Saw Palmetto And Biotin For Hair Growth Save
Image: Shutterstock

You Will Need
5 drops Saw Palmetto Oil
1 tbsp Water
Cotton Pad
Prep Time
2 minutes

Processing Time
5 minutes

In a bowl dilute the saw palmetto oil with a tablespoon of water.
Using a cotton pad, start applying the diluted saw palmetto oil onto your scalp.
Once your entire scalp is covered, leave the diluted oil on.
How Often?
Every day.

Why This Works
If you have a hair loss problem, this routine is one of the easiest ways to curb it because of how little time it consumes. Hair loss is often caused because of the conversion of testosterone into dihydrotestosterone. Saw palmetto helps block the enzyme 5-alpha-reductase which synthesizes this conversion. This helps curb hair loss while your biotin intake helps promote hair growth.

Fish Oil And Biotin For Hair Growth
 Fish Oil And Biotin For Hair Growth Save
Image: Shutterstock

You Will Need
2 Fish Oil Capsules
2 tbsp Olive Oil
Prep Time
2 minutes

Processing Time
1 hour

Poke a hole in your fish oil capsules and empty them into a bowl containing the olive oil. Mix well. Keep the ingredients cold as this will help you avoid the smell.
Massage this oil into your scalp and gently work it into your hair until your hair and scalp are completely covered in the oil.
Massage your scalp for about 10-15 minutes and leave the oil in for an additional 45 minutes.
Wash your hair with a mild sulfate-free shampoo.
How Often?
2-3 times a week.

Why This Works
Fish oil is a rich source of omega-3 polyunsaturated fatty acids. These fatty acids are essential for healthy hair growth. They help curb hair loss, improve hair thickness, and boost hair growth. They also help ensure that the new hair growth is strong and nourished. Apart from topically applying the oil, you will also greatly benefit from taking it as an oral supplement, especially if you do not consume a lot of seafood and are not game for putting it in your hair.

Zinc And Biotin For Hair Growth
 Zinc And Biotin For Hair Growth Save
Image: Shutterstock

Not getting enough zinc in your diet is a leading cause of hair deterioration. You need healthy doses of zinc to keep your hair healthy and growing. Not only does zinc help boost hair growth but it also calms hormonal problems which can lead to hair loss. It also helps maintain scalp health and prevents premature graying. The recommended dosage of zinc for hair growth in adult women is 22 milligrams. However, you must always consult a health professional before starting on any supplements. You can also try to improve your zinc intake by consuming pumpkin seeds, dark chocolate, garlic, wheat germ, sesame seeds, watermelon seeds, and chickpeas.

Folic Acid And Biotin For Hair Growth
 Folic Acid And Biotin For Hair Growth Save
Image: Shutterstock

Folic acid, or vitamin B9, is a part of the B-complex family. This water-soluble vitamin, like biotin, is an essential nutrient for hair growth. The deficiency of this vitamin is linked with hair loss. The recommended intake of folic acid is 400-500 micrograms. However, you can ensure you are getting enough of the vitamin by consuming folic acid rich foods such as spinach, eggs, beans, bread, rice, and cereal.

Multivitamin Hair Growth
 Multivitamin Hair Growth Save
Image: Shutterstock

Ensuring that you are getting the right nourishment every day is not as easy as one would think. With our busy lifestyles, we often do not get the time to plan our meals in a way in which we can reap the benefits of all the essential vitamins our hair needs to grow. If you are facing a similar situation, it would be a good idea to consult a physician and start taking multivitamin tablets. This will help ensure that your hair is getting all the nourishment it needs to be healthy and grow fast.

Here are some frequently asked questions about biotin and hair growth:

Expert’s Answers for Readers Questions
Is biotin and collagen shampoo good for hair growth?

Yes, biotin and collagen help boost healthy hair growth as it helps add volume and curb hair fall. However, it is important that you invest in a good brand.

How Long does it take for your hair to grow with biotin?

Since hair growth is a slow process, you will need to wait for 2-3 months to notice visible results.

What are the side effects of biotin for hair growth?

While the side effects of biotin are seen among very few people, they include allergic reactions, acne, diarrhea, acute respiratory problems, increased need to urinate, and increased sweating.

How much biotin should I consume for hair growth?

30 mcg of biotin is the recommended dosage for adult women.

Yes, hair growth can take forever. However, with a little extra care and a balanced diet, you can ensure strong and healthy hair growth. Have you ever taken any supplements for hair growth? Tell us about your experience in the comments section below.

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How to Lose Your Belly Fat Quickly and Naturally

One of the biggest questions I get is “how do I lose my belly fat? I’ve tried several things but nothing worked”. When I ask what you tried I hear 100 daily sit-ups, cutting calories drastically, excess cardio, fat burners, etc.

If you can’t lose your belly fat, you’re using the wrong approach. You don’t need endless sit-ups, supplements, starving yourself or worse surgery.

10 best ways to lose your belly fat – quickly and naturally.

1. Stop Doing Crunches. 

Crunches will strengthen your stomach muscles, but won’t burn the belly fat that covers your abs. Spot reduction is a myth. You’re wasting time & effort doing 200 daily crunches.

Crunches can also cause lower back pain, slouching shoulders & forward head posture. The Reverse Crunch doesn’t cause these problems, but again: spot reduction is a myth. To lose your belly fat, you need more. Keep reading.

2. Get Stronger. 

Strength training builds muscle mass, prevents muscle loss and helps fat loss. The Squat & Deadlift work best to build strength.

Your lower back keeps you upright from the back. Your abs from the front. Both muscles will work hard during heavy Squats & Deadlifts at keeping you from collapsing under the weight.
Squats & Deadlifts allow you to stress your body with heavy weights, working all your muscles from head to toe. This helps getting stronger quickly and building muscle fast, including ab muscles.
Spot reduction still doesn’t exist, so Squats & Deadlifts won’t burn your belly fat directly. However they’ll strengthen your abs and lower your waist size. If you never did both exercises, check StrongLifts 5×5. Only takes 3x45mins/week.

3. Eat Healthy. 

As the saying goes “abs are built in the kitchen”. You can train hard & build muscular abs, but if you eat junk food all day, you won’t lose your belly fat. Stop eating processed food. Eat whole, unprocessed foods.

Proteins. Meat, poultry, fish, whey, eggs, cottage cheese, …
Veggies. Spinach, broccoli, salad, kale, cabbage, …
Fruits. Banana, orange, apple, pineapple, pears, …
Fats. Olive oil, fish oil, real butter, nuts, flax seeds, …
Carbs. Brown rice, oats, whole grain pasta, quinoa, …
No need to be perfect. Eating junk food actually helps fat loss by keeping your hormones sharp. Don’t overdo it though. Eat junk food 10% of the time max. That’s 4 junk meals/week if you eat 6 meals/day.

4. Limit Alcohol Consumption.

To lose your belly fat, what you drink is as important as what you eat. Alcohol from time to time is OK. But forget about losing your belly fat if you drink beer & sweet alcohols daily.

Beer drinkers always have a pear shape: belly fat & man boobs – especially as they get older. Alcohol also stresses your liver which has to overwork to clear the toxins. This can get in the way of building muscles.

Drink alcohol 10% of the time. Example Friday & Saturday night. Normal alcohol consumption, not the get drunk. Rest of the time: water, water with squeezed lemon, green tea, etc. Either that or forget about losing your belly fat.

5. Eat Less Carbs. 

You need carbs for energy. Problem is that most people eat way more carbs than they need. Your body will stock the carbs it doesn’t need as fat. And this is often how you get belly fat.

Unless you’re a skinny guy who needs to gain weight, lower your carb intake. Keep eating fruits & veggies with each meal. But cut back on potatoes, pasta, rice, breads, … Eat these post workout only.

6. Eat More.

Eating tons of healthy foods won’t make you fat. Especially not if you exercise 2-3x/week. Starving yourself is the number 1 nutritional mistakes. Healthy nutrition is important for 3 reasons:

Energy. Food is energy. Your body uses food for weight lifting, working, digestion, etc. Lack of food means lack of energy, in all areas of life.
Fat Loss. Eating the right foods helps fat loss: protein has the highest thermic effect and satiates, healthy fats promote fat loss, …
Maintain Muscle. If you starve yourself, your body will burn muscle for energy – NOT fat. You’ll become skinny + fat.
Hunger means you’re not eating enough. Don’t worry about calories. Just eat breakfast and eat every 3 hours from there on, including post workout. Eat healthy foods 90% of the time to lose your belly fat fast.

7. Eat More Protein.

Protein has a higher thermic effect than other foods: your body burns more energy processing proteins than it does processing carbs and fat. That’s why high protein diets work great at burning your belly fat.

How much protein do you need daily? Do like I do: eat whole protein with each meal without worrying about the numbers. Check the 10 cheapest sources of protein to keep it budget-friendly.

8. Eat More Fat. 

Fat doesn’t make you fat. Bad nutrition and lack of exercise do. Eating fat actually helps fat loss. Your body won’t stock fat as easily if your give it a constant intake of healthy fats.

Fish oil is the best source of fat to lose your belly fat. Fish oil naturally increases testosterone levels and increases fat loss. 6g omega-3 per day is a good start. Check Carlson Fish Oil: 1600mg omega-3 per tbsp.

Stay away from trans-fatty fats present in products like margarine. Trans-fatty fats are bad for your health. Eat whole unprocessed foods 90% of the time as I recommend in point 3 and you’ll avoid trans-fatty fats easily.

9. Lower Your Body Fat.

As a man, your belly is the last place where you’ll get rid of fat. If you have man boobs and a double chin, you’ll have to lower your body fat to lose your belly fat. Here’s how:

Get Stronger. Strength training builds & maintains muscle, increases fat loss, helps sticking to diet, … Check StrongLifts 5×5 if you don’t know where to start: it only takes 3x45mins/week.
Eat Healthier. Apply the 8 nutrition rules. Eat breakfast. Eat every 3 hours. Proteins, veggies & fruits with each meal. Carbs post workout only. 2 cups of water with each meal. Whole foods 90% of the time.

Add Cardio. 15mins post workout, build up to 3x45mins/week. If you have less than 15% body fat, just get stronger and eat healthier. That will lower your body fat and make you lose your belly fat.
Check the fat loss guide for more info about how to lower your body fat.

10. Stay Motivated. 

Looking at your belly or in the mirror gives you inaccurate feedback. What you see is influenced by food intake, water retention, light and your own perception. Self-image issues can make the last one tricky.

Measure Body Fat. Every 2 weeks using a fat caliper. It doesn’t need to be accurate. What matters is that the trend goes down.
Measure Your Waist. Also every 2 weeks. If you get stronger and eat healthy, your waist will go down fast. Your pants will start to feel loose.

Take Pictures. Shoot pictures of yourself every 2 weeks: front, back & side. The side pictures will show the most change.
Success breeds success. Track progress accurately so you know where you are and stay motivated to keep working at losing your belly fat. Don’t just read this post and go back to what you were doing. Take action. Lose your belly fat.

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6 Ways to Eat Healthy While Traveling

Whether you’re travelling for business or you’re on a family vacation, sticking to your normal healthy routine can be really difficult. Not only are there more temptations around, but you may also not have the time or access to your usual resources to make your own healthy meals. 

6 ways that you can eat healthy while traveling.

1. Know Your Best Options

Traveling often involves a limited number of food options, whether it’s because you’re saving money by taking advantage of the hotel’s continental breakfast or because you’ll be heading out for some fine dining thanks to your new business partner. Understand which common travel food options will fit best into your eating plan and stick to it.

2. Pack Snacks

If you’ll be roaming around an unfamiliar city for a day, bring some snacks with you so you won’t be tempted to stop at every cute cafe you see. The same goes for long car rides and junk-filled rest stops. Some nuts, dried fruit, and granola bars can keep you from munching on less nutritious, higher-calorie snacks, and can also help you space out your eating throughout the day, so you don’t overindulge.

3. Customize Your Order

While some restaurants will specifically request “no substitutions,” most places these days are more than happy to comply with requests for healthier options.
Substitute veggies or a salad for higher-fat or higher-carb sides, ask for separate portions of sauces and dressings, and leave off the cheese and heavy condiments.
Not familiar with the local cuisine? Consider asking your server about the healthiest options on the menu and go from there.

4. Learn the Area

Instead of flocking to familiar fast-food restaurants just because you know what’s on the menu, learn about the healthy options in the area you’ll be visiting. A quick Google or Yelp search (or an inquiry with a local) will turn up tons of restaurants that specialize in healthy fare in your travel destination or that, at least, have a wide variety of meals that won’t tank your diet.

5. Water Up

Make sure to keep hydrated on your trip and consider bringing a reusable water bottle with you at all times, especially if your trip is of the exploring the outdoors or scoping out the city on foot variety. Sticking to water can help you avoid some of the beverage pitfalls of traveling, like a few too many cocktails or glasses of wine or super sugary drinks. Keeping hydrated can also help you avoid jet lag and other travel-related health issues.

6. Indulge Sometimes

When you’re traveling somewhere that simply has amazing food that you don’t want to pass up (who wants to stick to traditional diet food on their Parisian adventure?), give yourself some leeway.
Don’t go totally overboard, but allow yourself a treat or two a day. You’ll feel less like you’re missing out and you’ll be less likely to go completely off the rails mid-trip.
[divider] How do you stick to eating healthy while traveling for business or leisure? Share your tricks and tips with us in the comments section!
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