Weight Loss

Weight Loss

3 Reasons Why You Gain Weight

  • By
  • September 22, 2021
3 reasons why you gain weight

Hormonal disbalance, thyroid function abnormalities, diabetes, slow metabolism, and a bad diet are the causes for gaining extra pounds.

If you think that you eat healthily but you gain weight, something must be wrong.

You need to check your health and pay attention to these potential problems.

Continue reading to find out the possible reasons for those extra pounds.

3 reasons why you gain weight

1. Hypothyroidism


Low thyroid function or hypothyroidism is a common problem among women and it results in gaining weight. (1)

That’s why it’s very important to follow the instructions given by your doctor or nutritionist when it comes to your diet.

Besides extra weight, low thyroid function can cause slow heart rate, anemia, high cholesterol, sluggishness, fatigue, decreased appetite.

When you start treating hypothyroidism you will lose weight.

So, it’s recommended to get a special diet made by your doctor with ingredients that help solve this problem.

2. Hormonal disbalance

If you really pay attention to the food you eat, your health is fine, but you still gain weight, you may have hormonal disbalance.

Some experts claim that the main culprits for obesity are insulin and leptin since there’s a clearly defined biological mechanism that makes food disturb the work of certain substances.

Insulin turns sugar into fat, it creates fat layers, and the more insulin you excrete the more fat you get.

Eating sugar causes a bigger excretion of insulin, and refined sugars are the most to blame for those extra pounds.

Insulin is a metabolic hormone that reduces fat consumption and improves creating fat tissue.

Leptin is created in the fat tissue and its role is to signal the brain that you are full.

But, when you exaggerate with food for a long time, you can cause leptin resistance.

For example, you eat meat, you enjoy it, and even though you are full you eat a piece of cake, you enjoy it even more and then you eat another piece of cake.

That’s how you can make this kind of eating a normal thing and have a problem with these hormones.

When it comes to hormones, the adrenal gland can also be the cause of those extra pounds.

If it excretes excessively cortisol, the stress hormone, this can lead to obesity.

People who have this problem gain fat around the belly.

Their arms and legs get thinner, and their trunk, chest, and face get fatter.

3. Small intake of food, but bad choice of ingredients


A bad choice of ingredients can affect your weight and your looks.

If you add alcohol to the junk food you eat you make things worse and you struggle with extra weight.

You need to be very careful when you choose what to eat.

Processed food, sugars, additives with hidden calories are more present than ever.

Industrial fructose syrup which is the cheapest sweetener is in almost everything from yogurt, mayo, ketchup to cookies, etc.

Eating that kind of food on daily basis is the reason for pounds piling up.

The best advice is to eat fruit and vegetables and to exercise. (2)

Half an hour of exercise per day is enough to stay in shape.

Start walking, hiking, take the stairs, or ride a bike instead of going by car.

3 reasons why you gain weight– Final thoughts

There might be an underlying cause for gaining weight while dieting. (3)

So, you need to check your health, your hormones, and your thyroid gland and make sure that you don’t suffer from any disease that can be the cause of the weight gain.

And of course, the 2 tips that are for everyone who is watching their weight and trying to lose weight:

  • Change your diet; include healthy ingredients like fruit and veggies, lean meat, legumes, and eat moderately.
  • Exercise. Physical activity is good not only for your looks but for your health too.
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Weight Loss

5 Ingredients for a Flat Belly

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  • September 7, 2021
5 ingredients for a flat belly

If you are one of those girls constantly trying to lose belly fat, trying new diets, exercises, or supplements that are going to fix the problem fast, keep reading.

The solution is simple but it’s not a quick fix.

Yes, to get rid of fat layers around your belly you need to adopt a healthy diet and you need to exercise.

So, to get started and speed up this process, you need to include some ingredients in your diet. (1)

The following ingredients for a flat belly reduce appetite, improve metabolism and keep you full for a longer time.

Check out these foods to flatten your stomach quickly.

5 ingredients for a flat belly

  1. Almonds


They are high in vitamin E, proteins, and fiber which will suppress your appetite.

Almonds are calorie-rich food, but they won’t create fat layers around your belly.

You can add almonds to your smoothies or you can make DIY almond butter.

  1. Green veggies

Kale, green salad, broccoli, and spinach are low in calories, high in fiber, vitamins, and minerals.

There are many simple recipes with these veggies and everyone can make a salad.

  1. Oatmeal

If you eat oatmeal for breakfast, you will get energy for the whole day and you will be full.

You can add berries to your oatmeal for more flavor.

  1. Olive oil

olive oil

Polyunsaturated fats in olive oil help you feel full for a longer time.

Also, olive oil contains oleic acid which burns fat.

So, add it to your salad instead of unhealthy dressings.

  1. Green tea

It helps your body get rid of unnecessary fluids and it speeds up your metabolism.

You can drink it warm or you can cool it and drink it like that in the summer.

Also, here are some ingredients that are considered to be natural diuretics so they can help you get rid of water retention and have a flatter belly:

  • Coffee

  • Black tea

  • Parsley

  • Grapes

  • Celery

  • Watermelon

5 ingredients for a flat belly- Final thoughts

Try to include these natural ingredients into your diet and start exercising.

When you start losing weight you need to exercise to get better results and a nice, flat belly.

You can read about some morning rituals that can help you lose weight here.





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Beauty Weight Loss

Morning Tips to Fight Weight Gain

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  • August 23, 2021
morning tips to fight weight gain

The summer is here and I know that not all of you are satisfied with your weight.

It’s been a long year and some of you started exercising to kill time in quarantine, but some of you indulged in food and didn’t exercise at all.

But, don’t worry it’s never too late to take control and start eating right and exercising. (1)

So, I want to share some great tips with you that can help you get rid of those extra pounds healthily. (2)

I am talking about some morning rituals that nutritionists recommend.

Check out what morning tips help you fight weight gain.

1. It’s all about water


You should drink 2 cups of water when you wake up.

Your body uses fluids at night while you’re sleeping and to kick your metabolism you need to drink some water or tea, lemonade in the morning.

I know that you may want to start your day with a cup of coffee, but coffee raises your blood pressure immediately and then it drops.

That’s why you need to drink water that will balance your BP.

2. Proteins and probiotics


The best things to eat in the morning are proteins like eggs or cheese.

You can enjoy a couple of pancakes too if you make the healthier ones with oats, a banana, and a little bit of peanut butter.

And of course, yogurt.

You can drink it in the morning or later in the day too. Those are healthy bacteria that are important for your body.

3. Eat only when you are hungry

Many studies have shown that you need to eat only when you are hungry.

There were some rules to eat every 3, 3.5 hours, and people are scared to feel hungry.

Sometimes it’s not even hunger that you feel, but it’s thirst.

So, drink a glass of water and see if you still feel hungry.

Your body is capable of turning fat into energy when you’re not eating and don’t think of food all the time. Let your body tell you when you’re hungry.

Morning tips to fight weight gain- Final thoughts

Those extra pounds can be an issue, not only because of your looks but because of your health too. (3)

So, follow these tips, eat healthily, exercise, and be more confident in yourself.

You can read about how to lose weight naturally here.

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Weight Loss

Best Tips on How to Lose Weight

  • By
  • August 19, 2021
best tips on how to lose weight

How to lose weight is a question that I’ve heard so many times and it’s the topic of lots of articles. (1)

The answer isn’t so simple.

However, more important than how to lose weight is how to lose weight healthily. (2)

Indeed, how to lose weight healthily should be your primary goal if you want to look better and healthier in the long run.

Healthy weight loss is more effective than fast weight loss.

I’ve come across so many diets and strategies that promise fast weight loss; lose 10 pounds in a week and similar.

You need to skip that kind of unrealistic programs and focus on healthy long-term weight loss.

I decided to make a list of the best tips on how to get rid of those extra pounds that have been bothering you.

So, in this article, I want to show you the most important things you need to do to lose weight healthily and naturally.

But, first things first.

Why do you gain weight?

To come up with an answer on how to lose weight, let’s first look at why you gain weight.

Despite the opinion that obesity comes exclusively from excessive food intake, the causes can be different.

Certainly the quantity and quality of the foods you eat in most cases are the main reasons for being overweight.

However, they are not the only causes.

One of them is more and more frequent: physical inactivity during the day.

Hand in hand with this goes the development of technology that has literally made us couch potatoes.

Hormone imbalance can significantly disrupt body weight.

The endocrine glands can cause a disorder of excessive accumulation of fat in the body.

Cushing’s syndrome can be manifested by obesity, due to cortisol imbalance.

In women, obesity is common due to polycystic ovaries.

The most common cause of disturbed body weight is the hormone of the pancreas – insulin.

The main function of insulin is to regulate blood sugar levels.

If the body ingests foods high in carbohydrates, they are broken down into glucose, which goes directly into the bloodstream.

By raising sugar levels, insulin is activated which sends a small part of the absorbed sugar to the muscles as fuel and converts most of it into fat and stores it.

The choice of food that you eat can change this and boost weight loss.

Insulin levels drop, so your body starts burning fat deposits.

So, consult your doctor to run some tests if you struggle with any health problem that can cause weight gain.

If you don’t have a health condition that requires medical help, you can follow the following tips to drop some pounds naturally.

How to lose weight successfully?

Cut out white bread and pastry


White bread causes digestion problems, it doesn’t contain fiber, it slows down digestion and it can lead to obesity, constipation, and headaches.

White flour is mainly refined so it doesn’t contain any essential nutrients like vitamins, minerals, and phytochemicals.

White flour and white bread contain alloxan which destroys beta-cells and it may lead to diabetes.

So, it doesn’t have any health benefits and it may be responsible for those extra pounds.

Cut out sugar and sweets

Sugar has many calories and no nutritional value.

If you eat a lot of sweets that can be the cause of weight gain.

Sugar is also bad for your teeth and your heart and you need to avoid it as much as possible.

Simple carbs or sugar can be good for you, but only if you eat them right after a workout.

During that period your body needs a lot of energy that it takes from sugar.

If you don’t exercise and you intake sugar, your body doesn’t use that energy.

So, your body stores that energy as fat.

That leads us to the next point.

Start exercising


Walking, cycling, swimming or any other cardio workout can help you burn calories and lose weight.

If you haven’t exercised in a while add a 20-minute walk at least 3 days a week.

When you get into shape, add different cardio exercises and gradually increase the intensity.

You can try jogging, running, climbing stairs, whatever suits you.

Avoid salad dressings

They are loaded with calories. Try putting lemon and olive oil instead.

Choose healthy snacks

You can eat a healthy snack like a few nuts, or an apple.

Don’t exaggerate because nuts are also high in calories.

You can eat snacks high in fiber like whole grain oat biscuits, rice cakes, etc.

You’ll be full and you’ll intake fewer calories.

Drink fluids


Drink lots of water during the day.

If you work out you need more fluid, so drink more than usual.

Don’t let your body get dehydrated.

Cut out sodas

You need to avoid drinking sodas, store-bought juices, and alcohol because they are high in calories.

Don’t starve yourself

This is the worst thing you can do.

You can’t lose weight if you starve yourself.

This isn’t a healthy weight loss option.

Trick your brain

If you want to eat less, drink a glass of water before your meal.

You may feel full and eat less food.

Use smaller plates to fool your brain.

You can eat a full plate of food and still eat less than from a bigger plate.

Don’t skip meals

If you want to lose weight without going on a diet you need to eat 3 meals a day.

Don’t skip meals, especially not breakfast.

It’s the main meal that gives you energy for the day.

Eat slowly

Chew your food well and don’t rush.

Your brain gets the signal that you are full in about 20 minutes, so don’t eat fast.

If you eat slowly you will know when to stop and you won’t overeat.

Avoid late-night eating

You should eat dinner 2-3 hours before going to bed.

It’s not good to eat right before sleeping.

Don’t drink water while eating

Drinking water is important, but try not to drink while you’re eating.

You can drink a glass of water before your meal or after.

Carefully choose your ingredients

White bread, pastry, pasta, sweets are things to avoid.

You can eat integral whole wheat products instead.

It’s almost impossible not to eat sugar and salt at all, but try to avoid them as much as possible.

Be careful with shakes and smoothies

If you put your food in a blender it doesn’t mean you can drink as much as you want.

It still has calories, so be careful what and how much you intake.

How to Lose Weight Faster?

Losing weight isn’t a fast process and you need to be aware of that.

The most difficult part is to start your weight loss journey and stay persistent.

Giving up junk food, starting to exercise, and adopting healthy habits is a long-term process and it’s not easy.

But, you need to set your goals and try to achieve them.

Having a defined plan and program can help you get there.

Remember that the weight loss process is different for everyone and some need more time.

So, track your own progress over the months, don’t compare yourself with others.

Stay consistent and try to adjust your diet and be physically active.

Cut out junk food, sodas, and sweets; start eating fruit, vegetables, good carbs, and proteins, and don’t starve yourself.

Drink water or unsweetened tea when you are thirsty.

If you don’t like going to the gym do something that you can enjoy, like walking in the park.

You can walk 20 minutes for starters, and then increase to 40 or an hour and walk faster.

Spending time outdoors is good for your body and your mind.

It can also relieve stress.

If you want to boost the weight loss process, you may try some natural weight loss supplements that can speed up your metabolism and help you burn more calories.

There isn’t a magical weight loss supplement that can help you drop a size overnight.

You need to adopt a healthy lifestyle if you want to lose weight.

But, some good weight loss supplements can help you achieve that if you follow the instructions and adjust your diet and exercise.

According to many ladies’ testimonials and personal experiences, one of the best over-the-counter natural supplements is PhenQ.

What’s PhenQ?


PhenQ is a prescription-free alternative to Phentermine.  (3)

Benefits of using PhenQ:

  • Vegan friendly and it boosts the weight loss process.
  • It is a metabolism booster that helps speed up the calorie-burning rate.
  • It’s also an appetite suppressant, so you won’t reach for snacks all the time.
  • PhenQ is a natural fat burner so it will help you lose weight.

Let’s take a look at the PhenQ’s ingredients:

  • α-Lacys Reset– boosts your energy and metabolism.
  • Caffeine– improves your mood and boosts metabolism.
  • Nopal– a plant extract that suppresses appetite.
  • Calcium carbonate– calcium assists your cells to store less fat and burn the stored fat.
  • L-carnitine fumarate– turns fat stores into energy.
  • Capsimax powder– a strong fat-burning mix of capsicum, piperine, vitamin B, and caffeine.
  • Chromium picolinate– reduces hunger, boosts fat loss.

PhenQ ingredients


PhenQ dosage

PhenQ dosage

You should take 2 capsules per day. One before breakfast and one before lunch.

Drink 2 glasses of water with the capsules.

To get the best results, use it for 3-4 months.

Is PhenQ safe?

It’s a safe supplement, in general.

Side effects are rare with these natural capsules.

However, you should take them before 4 pm to avoid sleeping problems.

Pregnant women, breastfeeding mothers, and minors shouldn’t take this supplement.

If you have any medical condition consult your doctor before taking any kind of supplements.

How to buy PhenQ?

You can buy PhenQ only on the official website.

The website is great, you can find a bunch of information and live support to help you with any questions.

Price and shipping?

One bottle of capsules costs 69.95 $ and it’s a month’s supply.

But you can get the money-saving deal and buy 2 bottles, get another one for free + a diet guide for 139.95 $.

Shipping is free all over the world and you get a 60-day money-back guarantee.


Here are some testimonials of people who used PhenQ and got great results:


You can visit the official PhenQ website here.

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Weight Loss

How to Lose Weight Naturally?

how to lose weight naturally

How to lose weight naturally is one of the main topics of conversation on websites and magazines for both women and men. (1)

And the word ‘diet’ gets mentioned a lot.

The first association of dieting is starvation.

In addition to starvation, there is another important aspect of every diet – discipline.

Fortunately, weight loss without dieting is possible, and to find out how continue reading. (2)

How to lose weight naturally without starvation?

Losing weight naturally is the healthiest form of losing excess weight.

It’s important to adopt some healthy dietary habits and add exercise.

The first and main rule when it comes to dietary changes is: don’t be hungry.


Because your body perceives hunger as an alarming condition and stores energy for later.

In such a state, calorie burning doesn’t happen because your metabolism slows down and the brain goes into a state that results in a bad mood and concentration.

So, you should eat enough food several times a day, preferably every 2 to 3 hours.

This doesn’t mean excessive intake and overeating.

With small and frequent meals, your metabolism speeds up and your body burns fat.

Best weight loss tips to follow


Walking and light physical activity, along with the right choice of foods will help you get rid of fat.

The most important goal in the weight loss process is to speed up your metabolism.

To do this, you need to change certain habits.

So, for example, introduce two more meals a day, in addition to breakfast, lunch and dinner; drink more fluids, and make a good diet plan for weight loss.

Also, it is important to be physically active.

Add some light exercise so that you don’t give up after a few days and gradually add more intense workout.

You can try:

  • Taking the stairs instead of the elevator
  • Walking to your favorite store instead of driving
  • Fast walking

This will help you lose weight naturally.

To get better results you need to set realistic goals.

This means that you shouldn’t strive for extreme weight loss in record time.

Such plans usually end at the beginning, with a drop in enthusiasm and loss of will.

Realistically set goals are already half the job done.

How to lose weight naturally- Final thoughts

healthy food

The simplest answer to this question is to adjust your diet, get rid of unnecessary foods and start exercising.

Diets often have the yo-yo effect and the moment you stop with the diet you start gaining weight.

The most important things to remember:

  • you need to intake the right number of calories through healthy foods like fruit, vegetables, nuts, lean meat, fish (3)
  • you need to exercise to burn calories
  • eat small meals more often
  • set realistic weight loss goals
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Weight Loss

How to Lose Weight without Dieting?

how to lose weight without dieting

There is no magical formula to help you get rid of those extra pounds.

If some diet is helpful for someone it doesn’t mean that it will work for you too.

But, there are some tips that can help you lose weight successfully without going on a strict diet. (1)

How to lose weight without dieting- Best tips

Include physical activity

You don’t need to go to the gym, you can do something fun with your friends, like go to the pool, play snooker or go bowling.

Play table tennis

It can help you burn calories and lose weight. Even shopping can help you burn calories if you walk to many stores.

Drink lots of fluids


Your daily intake should be 1,5-2 liters of water, sugar-free tea or freshly squeezed juice.

A good night sleep

You need to sleep 7-8 hours per night; go to bed and get up at about the same time.

Avoid eating because you are bored

Eat your meals at the table, don’t eat in front of the TV, laptop, or cell phone.

Avoid eating fast food

Forget about your favorite fast food restaurants or food trucks that offer unhealthy food.

Don’t drink alcohol

It’s a diuretic and it makes you thirstier.

Besides it’s loaded with calories.

Eat breakfast regularly


A good protein breakfast reduces hunger during the day and it prevents snacking unhealthy foods.

Don’t eat while walking

Eat your meals at the table and don’t try to do other things at the same time.

Eat good quality snacks

Replace chips with homemade unsalted popcorn.

Take the stairs instead of the elevator

It’s simple and helpful.

Walk instead of driving

If your friend lives nearby, walk or cycle instead of driving.

Eat slowly

If you eat fast and you don’t chew the food enough, your brain doesn’t get the signal that you are full on time.

Try fast walking or jogging


It burns calories and it’s effective.

How to lose weight without dieting- Final thoughts

Losing weight is a long-term process.

If you want to lose weight naturally without going on a strict diet regime you still need to change your dietary habits and adopt new, healthy lifestyle.

The two most important things when it comes to weight loss and maintaining your weight are healthy diet and exercise. (2)

You can try some natural weight loss supplements if you want to speed up the weight loss process.

So, follow the tips, start eating healthily and add physical activity to achieve your goals.

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Weight Loss

How Many Calories Do You Need Per Day?

how many calories do you need per day

The daily calorie intake is an individual thing and it’s based mainly on your basal metabolism and how physically active you are during the day.

The energy needed for your basal metabolism depends on your gender, age, and body mass. (1)

That’s energy that you burn when you are at rest for breathing, the work of your heart and other organs.

On the other hand, you need extra energy to do physical activities like standing, walking, working, and other free-time activities.

When we add up these two energies, we get the number of calories that you need to intake without gaining extra weight.

If you want to lose weight you need to reduce the number of calories that you get for 300-500 calories.

But, bear in mind that the minimum daily intake shouldn’t be lower than 1200 calories.

So, keep reading to find out how many calories you need per day.

How to calculate the number of calories you need?

There are many formulas and recommendations on how to precisely calculate your basal metabolism, but the following one is the most reliable:

For women: (10 x your weight in kg) + (6.25 x your height in cm) – (5 x your age) -161.

For men: (10 x your weight in kg) + (6.25 x your height in cm) – (5 x your age) + 5.

Multiply the result with the number of your physical activity listed below:

  •       If you don’t have any physical activity and you spend most of your day sitting, your number is 1.2
  •       You go jogging or do a little bit of exercise 1-3 times a week, your number is 1.375
  •       If you do exercise or sports 3-5 times a week, your number is 1.55
  •       You do exercise 6-7 times a week, the number is 1.725
  •       You do a physically hard job plus you exercise at least 2 times a week, your number is 1.9

How to boost your metabolism naturally?


Your metabolism works at a certain speed that can be affected by many things.

If you want to speed up your metabolism you can try some natural ingredients like:

  • Ginger
  • Cacao
  • Water
  • Green tea
  • Chilly peppers
  • Protein-rich foods
  • Legumes

And if you want to do it faster, you can try some metabolism-boosting supplements made of natural ingredients.

How many calories do you need per day-Final thoughts


As mentioned above, the number of calories depends on many things like gender, age, physical activity, body mass…

You can use the formula to calculate how many calories you need to intake.

If you want to lose weight you should reduce the number of calories you eat and you can use a weight loss calculator to help you with that.

Remember that not all calories are the same.

It’s recommended to eat healthy food like fruit, vegetables, legumes, fish, whole wheat grains, nuts, lean meat and drink lots of water, especially in the summer.

Avoid junk food and sodas cause those are empty calories that won’t do you any favors.

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