Friday, August 8. 2014
Many people have probably heard of the use of the HCG hormone to help them lose weight and cut calories with less pain and suffering than with typical diet and exercise methods. The HCG diet is a particularly effective treatment because it attacks the root problems of trying to lose weight through just cutting out calories or trying to exercise more. Most people lack the energy to exercise regularly over long periods, or the time to do so, this is similarly true for cutting calories and dieting as well. There are many problems when a person tries to go on a diet and cut their food intake, or participate in any sort of "fad" weight loss treatments. When you try to cut calories on your own from your daily food intake, you will often encounter major obstacles, many of which are caused by your own body. Your body's metabolism will drop severely, and with it your energy reserves as well as your ability to lose weight quickly. As studies have clearly shown, people are able to lose weight quickly are much more likely to keep the weight off in the longer term. People need to find a way to do just this, and lose the weight as rapidly as possible. This is easier said than done.
The use of the HCG hormone has a long history, dating back to Dr. ATW Simeons in the 1950s. He studied its use in obesity treatments and found that people who take this hormone every day lost much more weight than just by dieting alone. It was not known exactly how it worked to some years later when it was discovered that the hormone activates the brain's hypothalamus gland, boosting metabolism and decreasing appetite. This explains why Dr. Simeons found people who used the hormone lost around 400% more total weight than if they just followed the diet.
There's two main ways to administer HCG to users, either through daily injections or through oral drops. Oral droplets of the hormone are often excellent, so long as they actually contain the genuine hormone. People simply place them under their tongue several times per day, and they will receive the same dosage they would with injections. Injections, on the other hand, are quite expensive and can be painful to take regularly. Oral HCG drops are now being prescribed and recommended by physicians everywhere, but also are available over the counter from reliable (and real) sources. Most people will see around 1 to 2 pounds of weight loss each day during phase two regardless of the administration method chosen.
Pure HCG Drops - Avoiding Fake Treatments
When selecting real hcg drops such as those supplied by HCG Plus, you need to keep in mind what you're getting and ensure that it's the real thing. Real HCG is not the only thing being sold today for use, there are many "homeopathic" suppliers out there each with their own products. The word homeopathic actually means that the drops do not contain any of the hormone (or so little that you cannot measure it). In studies on the use of this hormone it was a requirement that the product actually contained at least 150 IUs per day and deliver that to the person. If it did not, it wouldn't provide any results to the user. Ensuring that any product you buy requires refrigeration as well as clearly indicates the dosage in IUs it provides is imperative to avoid buying something that won't work as needed
Tuesday, July 1. 2014
Are you sick and tired of constantly trying to lose weight and going on crash diet after crash diet? Would you even believe someone that told you there was another way to lose weight and get in shape? We understand your skepticism, as we've experienced it ourselves through the years. So many huge promises and so little is actually delivered. Basically all of these "pop" or fad diets don't even contain the actual nutritional vitamins/minerals your body really needs in the first place. As such, you're left in a situation where you crave certain foods, to the point it's not even possible for you to overcome your own hunger. This is the wrong way to go about any weight loss program.
Organic and Completely Natural Weight Loss
Whenever your diet eventually fails to live up to expectations, you always start to gain weight back again. The most difficult part of any weight loss is not the actual dieting, and sticking to it (contrary to what we believe), it's maintaining it later. Going on any sort of temporary diet is never the answer, as we're not fundamentally altering the way we eat food to the point that we can actually do anything permanently. We cannot just go right back to the diet we came from before, else it'll all come back. We also cannot stick to these crazy crash diets forever either. A working solution will be something that employs a longer term strategy and gets rid of a lot of the processed and bad foods we eat in lieu of more natural products.
Whenever you lose weight, your are innately going to improve various other things in your body, such as your heart health, colon health and lower your risk of cancer, heart disease and stroke. This is a great benefit for all weight loss that makes it even more worthwhile than simply for appearance. Eating foods that claim to be "fat-free" are often not a good thing for your diet as well as they're usually full of sugars and nitrates which are quite bad for you.
Healthy Fats and the Removal of Processed Foods
Believe it or not, you cannot endure long periods without any fat in your diet. Likewise you cannot endure long periods without zero carbs like many diets recommend. You will need both, and you need to control the intake of both to ensure the fats you eat are healthy and the carbohydrates come from natural and unprocessed sources. One of the worst culprits of weight gain today are processed foods like high fructose corn syrup or white flours that are found in so many products.
When you process a food so that it will stay good on a shelf longer, you are adding a lot of chemicals and unnatural things to that food. They coat fruit in preservative agents that you have to wash off to prevent problems. However, these agents are actually in the food itself when you buy food that's heavily processed. You need foods that are natural, low preservative and are not processed into some kind of end product. Food in its natural state is already perfect the way it is, there's no reason to modify it.
When you stop dieting and reach your weight loss goal, whether that's from garcinia or HCG or whatever method you choose, you need a diet that can sustain you. You want to switch over to whole grains, lean meats (such as fish, sirloin, chicken etc), and vegetables/fruits. You need to avoid anything processed like frozen meals, pastas, canned sauces or anything like that. If you do this simple thing, you really don't need to watch your calories that much to maintain your weight loss. Also, cutting out something as simple as soda can remove half the problems you may have losing weight and keeping it off overnight. Switch over to a more natural stevia based flavored water instead.
Tuesday, June 10. 2014
Each and every year more than 300,000 Americans die prematurely from diseases such as stroke, diabetes and heart disease. In the majority of cases this is preventable, and is a direct result of obesity or poor weight control on behalf of the patient. Sure, strokes can occur without being overweight, but the likelihood of them occurring is much higher if a person is. Everyone is looking for a quick fix for weight loss, and there are certianly some choices out there like the HCG diet which promise to help considerably in that goal. However, all of these problems are preventable, with the right program and with the right attitude. It's definitely worth taking care of yourself, as you will live longer (and you only have one life to live).
According to recent information from the American Journal of Nutrition, a high protein and low carbohydrate diet does help lose weight. However, it's not sustainable in the long term. When your body burns ketones stored from carbs rather than glucose from fat, your hunger drops. Yet, eventually a person must go back to a more normal diet. This is why the results a person achieves never lasts on such a diet.
Various Weight Loss Studies and Results
In a another recent AJCN study, they compared the results of two different high protein diets. If a low carbohydrate volume was taken in, the group did significantly better than those who had a high carb diet. Both groups also found the diet to be quite easily adhered to relative to their cravings or desire for various types of foods.
There has been significant problems cropping up with these types of diets, however. Certain bacteria in the person's stomach are reduced by such a low carbohydrate diet, but also, a person's kidney function will drop by around 25% over normal. This tends to decrease the person's energy during these types of diets. This can be offset by taking a supplement proven to help with this, such as raspberry ketones or garcinia cambogia. It is difficult to achieve any sort of results on this type of diet permanently.
Emotional Impact of Weight Loss
People who try to lose weight and fail make up the bulk of all dieters. Something like 90% of people who set out to lose weight do not keep the weight they lose off 2 years later. It's just simply too difficult on your own to achieve results. It's important to realize that losing weight is a very emotional experience full of ups and downs. You should not try to do it alone without a good support structure behind you.
Many people go to nutritionists to help them in this regard, as they will often be "on your case" and force you to change your ways more so than family or friends. However, many people can also achieve great results by pairing up with friends of family who also need to lose weight. If you hold people accountable to exercise, go to the gym, and eat healthy (even making the same food to eat together each day) this is one of the best ways to achieve long term success. If someone holds you to your word, rather than just yourself, you're much less likely to "cheat" during your weight loss program.
It's important to stay motivated and have a plan set out before you try to lose weight. If you just dive into it head first, and don't consider how you're going to keep a sustainable program going after you lose weight you will ultimately not succeed. There are effective products out there to help, but what it comes down to is if you can sustain the results once you achieve them. It's possible, but takes some diligence.
Thursday, May 1. 2014
Many people have probably heard of the HCG diet, a method with a long history of use dating back to the 1950s. This plan as originally developed by Dr. Simeons used the natural HCG hormone to enable people to quickly lose weight and get healthy. There are three major phases of this diet, the loading phase, the reduced calorie phase and the maintenance phase. However, the primary part of this diet is the daily intake of the HCG hormone. This hormone has been shown to be a great help in numerous studies over the years in helping people lose weight.
In a few key ways, the HCG diet is different from anything else people have tried in the past to help them lose weight. It's not some supplement that you take in, which has a chemical or mineral in it that helps you lose weight. Rather, HCG is a hormone that our bodies naturally produce which sends signals to our brain to do certain things. This hormone interacts with the cells in our body naturally, and sends a particular signal to your brain's hypothalamus gland (the area responsible for metabolism and appetite). This is unique to the HCG hormone and isn't found in any other treatments known to exist today.
Advantages of HCG Drops Dieting vs Injections
Traditionally, people who are on the HCG protocol doe so with daily injections. However, in recent years this has fallen out of favor with customers, particularly those who are new to the diet. There are many problems with injections, beyond having to go to your doctor. For example, injections are painful, they require regular monitoring, and they're becoming increasingly harder to get due to demand. There's major difficulty in losing weight with any method, but the HCG diet does make it much simpler to achieve compared to the typical program.
Rather than just boosting your energy or trying to absorb fat, which is a hallmark of most weight loss methods, the use of the HCG hormone actually changes your body's biochemistry. Your brain will receive signals to boost fat burning and decrease appetite as a result of taking this hormone. It's imperative that people select a weight loss method that actually will work for them, and work well. If they do not, they will not achieve results in the long term as they will get discouraged quickly and quit. The major advantage of HCG is how fast people are able to lose weight, with people typically losing 1 to 2 pounds per day throughout all of Phase two of the protocol.
Modern researchers and doctors have developed several alternative administration methods in recent years rather than the more traditional injection method. A new method, using HCG drops which go under the person's tongue, have gained a lot of support among dieters due to their ease of use. Rather than daily injections, the person places the drops under their tongue and the HCG is absorbed therein several times per day. However, it's important to only purchase real hcg drops, an example being HCG drops pure, as there are many products out there that don't contain the real hormone. In order for the protocol to work, a person must take in at least 150 IUs of the hormone per day in droplet form.
Not all HCG drops are created equal, and there's a few easy ways to tell the real ones from the fakes. Homeopathic or hormone-free marketing for HCG will always be fake, as these terms refer to the fact that the product doesn't even contain the hormone. Whereas, real HCG always needs to be refrigerated, has a finite shelf life due to oxidation of the beta chain of the molecule and will clearly indicate its dosage per day in IUs. Fakes will often use made up values like "16x, 24x" on the bottle to imply it has the hormone, though it actually does not. If you take real HCG drops rather than injections your results will be the same, but they're just a lot cheaper and easier to use (assuming you in fact buy the real hormone).
Friday, April 11. 2014
There's no easy way to lose weight and get to your desired goal. There are thousands of different types of supplements out there that all claim to help you lose weight, from tablets to pills to injectible methods from your doctor. There are some that work, and have been proven to do so in studies, and many others that simply do not. Finding what does work and what doesn't can be difficult, as these companies will never honestly relay the facts to people. You need a supplement that aids you in a larger program, one that helps you lose weight more quickly and keeps your hunger at bay so that you can achieve results quickly without having to deal with a host of problems down the road as result. Something that just works temporarily will just wind up with you gaining all the weight back you lost anyway, so it's important to consider how it works as well if it does at all.
Garcinia Cambogia is the #1 most popular weight loss treatment in the world today. Led primarily by its wide recommendation by physicians, researchers and television personalities like Doctor Oz, this program has grown to be used by millions of people. These new smart fat burning techniques, such as green coffee extract or raspberry ketones, are making a lot of headway in recent years. Garcinia cambogia, however, makes up the largest share of weight loss seen with these methods. Most people who use this natural African fruit extract will lose 10-15 pounds per month without any change in their daily dietary intake.
If you are trying to lose weight without the help of supplements, you certainly can. There are exercise and diet methods which can generate a lot of weight loss if committed to. Yet, most people will ultimately fail to achieve any sort of long term success losing weight on their own. This occurs for many reasons, not all of them apparent to people at first. If you are changing your diet or exercise program around, you're likely thinking about this in a temporary way. This is a huge problem for those that are trying to keep the weight off later down the road. If you use a proven weight loss supplement like Garcinia Cambogia or something similar, you can maintain a more normal healthy diet without needing to go through crash diets or exercise methods that aren't sustainable permanently.
Losing Weight Challenges and How Garcinia Works
Losing weight is made up three specific variables that determine if you're actually going to be successful: Your body's metabolism, your appetite and your emotional condition. You need to have the right attitude going into your regimen/program, but you also need to have good metabolism and low appetite. These things cannot all be directly controlled, and many are genetic. Many people if they cut calories will almost instantly notice that their bodies are not responding the way they expect. That's because their metabolism has also dropped considerably as well.
Garcinia cambogia can help with this in several ways. A natural compound found in this fruit is hydroxycitric acid (or HCA for short). This mineral has been shown in studies to boost metabolism and decrease appetite in users by suppressing the citrate enzyme, the compound that stores carbs as fat in your body. It also has been shown to significantly increase the person's energy and help them avoid strong appetite responses when changing their diet around. This helps people lose fat directly, as it absorbs fats eaten by the person and also helps burn them off more easily.
Garcinia cambogia is a natural fruit that's been used for centuries by native Africans to help increase their energy and reduce hunger during times of famine or crisis. It helps get rid of cravings for unavailable foods (carb rich foods) by suppressing certain enzymes in the body. This is done completely naturally and as a result is not considered to be very risky for people to use. Compared to say many prescription treatments, which have strong side effects, the use of these natural extracts are a very healthy and effective alternative. This is one of the major reasons physicians and scientists are now recommending them to patients rather than more risky man-made medicines. In addition, new research indicates that regular dosing of garcinia cambogia extract with over 60% HCA also improves mood, helping to overcome all three factors that relate to weight gain in patients. Garcinia helps to release serotonin, a natural mood enhancing chemical in the person's brain.
Sunday, March 2. 2014
If you want to stay in shape and get healthy, there are two major things you have to consider your diet and your exercise. Yes, many people believe that these two things don't always work, and they would be correct, but no matter what method you choose you need to consider these two factors as an integral part of that program. It's possible to have a perfectly healthy diet and a terrible level of physical fitness and visa versa. This does not make for a good way to go, regardless of how you plan to lose weight. You need to consider the long term bodily consequences of your actions and develop a health plan for diet and exercise that you can sustain permanently.
Many people get into these horrible "garbage in and garbage out" diet methods which just don't work. You are what you eat, as the saying goes, and if you're eating poorly you will look and feel poorly. You need to eat well, even simple and tasty things made naturally can make all the difference in your health. It's true you can lose weight with just dieting alone, as many diets such as using green coffee or the HCG protocol prove all the time. However, it's important to commit to some long term changes, once you reach your weight loss goals. Changes that can carry you through for years to come and maintain the weight you've lost. You need to provide your body with the tools it requires to build muscle (which burns fat and increases your metabolism).
Combining Both To Achieve Real Results
The best results a person experiences are going to be from combining both diet and exercise. Sure, the HCG diet, for example, doesn't allow for exercise during phase 2. However, it's encouraged for users to do this during the maintenance phase and beyond. Your exercise method will help you to burn off calories and build muscle, which is essential to maintaining a high level of metabolic rate.
Going from point A to point B when losing weight is not the best way to do it. You have to think about your body as if it's a living and breathing machine (because it is). A pound of muscle is smaller than a pound of fat (more dense). If you are gaining muscle, you may not be losing weight at the same speed as your fat stores deplete. Just losing pounds is not necessarily a good thing in all cases, and getting discouraged if you aren't losing weight as fast as you want may not actually mean anything tangible about your health. If you are building muscle instead, you're going to be way better off.
Challenges You Will Face and How to Overcome Them
Many people get frustrated quickly when dieting, thinking that if the scale isn't going down they're failing. Nothing could be further from the truth, and you are in fact just letting the scale control you. If you're losing inches, if you're energy is going up, and if you are getting more toned, you're doing the right thing. The scale may not always reflect this. Ask yourself, would you rather be 20 pounds thinner and have no energy or muscle or 15 pounds thinner and have the most energy you've ever had in your life? The choice should be simple, creating muscle always trumps just raw weight loss.
If you are incorporating regular exercises into your weight loss method you're going to burn off calories a lot faster than otherwise. If you have a "cheat day", which people fear more than anything when dieting, it won't really impact you much as you will just burn it off from the exercise. This is not a big deal and isn't something you will even notice in your waistline or on the scale. If you are just dieting this may not be true.
You need to think of diet and exercise like yin and yang, both are essential for your health. You cannot do one without the other and expect an easy road, but both together will bring you to a place that you can actually sustain yourself, have a good amount of energy and also achieve real long term success.
Monday, January 27. 2014
Many people are searching for weight loss solutions that not only actually work, but are proven to do so in clinical trials. There's a very short list of products that meet this criteria out there. Some recent research which has caught the eye of many healthcare professionals is the use of natural green coffee, the unroasted coffee beans we all drink every day in the mornings. These have shown some exceptional results in many studies in helping produce significant weight loss in users.
Green Coffee extracts are made from the unroasted natural coffee beans as they come out of the plant. They're dried for a period and then extracted into a powder. It contains many antioxidants and compounds which are lost during the roasting process, destroying many of its benefits. Coffee naturally contains a unique antioxidant. only found in this fruit, called chlorogenic acid. During the roast process these molecules are destroyed due to the heat, but it's been found in studies that this is a fantastic weight loss aid. This substance boosts metabolism rapidly in users, enabling them to lose weight quickly. This substance boosts metabolism by up to 400% above baseline and allows people to burn off a lot more calories than they would typically be able to do. Yet, it's lost when people drink the roasted beans.
Normal coffee does help people burn fat, as many studies have shown as well. It helps aid in digestion, boosts metabolism through caffeine and increases energy. However, most of the unique compounds in coffee are lost by roasting. The chlorogenic acid is all but completely lost. Only unroasted and green coffee beans still contain them in their natural form. As a result, only taking this extract can help you receive the benefits of this unique mineral.
The Best Times to Take Green Coffee
Most people are curious how exactly you take this extract, and what are the most effective administration methods. In order to lose weight with maximal effect, you want to take at least two capsules of green coffee extract each day. You should take the capsule around 30 minutes prior to a meal. The minimum amount of green coffee extract required to lose weight as seen in studies is a minimum of 1200 mg per day. So each capsule should be around 600 mg.
How Good is Green Coffee
Green coffee extract is a particularly effective weight loss method. It directly impacts metabolism in users, boosting their ability to burn calories even if they cut calories (something that usually causes a drop in metabolic rate). It functions well if the individual also commits to a reduction in their dietary intake. The antioxidants in the extract helps eliminate free radicals, a known cause of various forms of cancer and disease. These can also cause damage to your brain, your metabolism and other factors of your body which help you stay in shape. By using green coffee, you not only receive these great benefits but also a multitude of other positive health effects. It truly is a powerful method.
The beauty of green coffee when compared to other weight loss supplements or capsules is that it's completely natural. As a result it's safe to use and doesn't carry any real side effects. As always, if you have chronic health conditions which impact your ability to lose weight in the long term you'd want to consult with a doctor beforehand. Doctors and researchers have been primarily searching for natural weight loss treatments because they carry with them few if any real side effects. Green coffee is one of the most potent known to exist today.
Tuesday, December 17. 2013
Exercising is obviously something that can help you lose weight. It boosts your metabolism and allows you to burn fat more quickly, increases your energy, improves your mood, helps your heart and provides a plethora of benefits to users. When you exercise regularly after not doing so for awhile, sure it can be difficult. You will not only increase your stamina, however, but also experience many magnificient effects from the effort that will carry you through life. In studies, not only are those that exercise healthier, by far, but they're happier and less prone to depression. Whether this exercise is jogging, walking, swimming or weight lifting, it's just good practice to do it.
Let's say you just cannot exercise very easily, because you have too much weight to lose and it's not easy to get out and move each day. There are ways to start out that will offer you much of the benefits but at a slower pace. Once you work up your stamina down the road, you can increase the rigor of your workout further, but you can still manage it without needing to already be in shape. For example, starting out each morning with a 10 minute walk outside is one of the simplest and most enjoyable ways to get some exercise. Did you know that on average Americans only walk around 700 yards total each day? A 10 minute walk would double this amount in minutes and make you feel much better about yourself.
Simple Exercises You Can Add to Your Routine
There are two major categories of exercises, both with their own advantages and disadvantages. You can either work out slowly and steadily or more intensely. If you choose to do a slower and more leisurely exercise method, like walking or biking, you ultimately want to aim for at least 30 minutes of this each day. This will help you increase your metabolism pretty well and also cut out a lot of calories. For more intense exercises you can do as little as 15 minutes per day, though the more the better. Examples of these types of exercises are rigorous weight training, jogging, or biking. You burn significantly more calories through weight training and jogging than from walking, it also increases your metabolism more as your body tries to build muscles.
Some Sample Exercises To Give a Try
While it's advised to undertake any weight loss efforts under the supervision of a health professional, this isn't always possible. What people need to ensure is that they're healthy enough for exercising and making sure they can do these things without complications. However, once that's done, a person really just needs a strong support base. Studies have clearly shown that people who have a strong base of support behind them when trying to lose weight will have a much higher chance of succeeding in doing so.
To compare some of the calorie burning exercises out there, it's good to think in terms of how much it burns off. Let's say you work out for 30 minutes, you can burn 250 calories riding a bike or up to 500 calories. For swimming, you will burn around 300 calories over that same period. This clearly shows some of the different choices and the power they have. Rock climbing for instance helps build muscles quite quickly in the body, and also will burn around 380 calories in 30 minutes. Running as well will be around 200 calories.
These are all highly physical activities, so choosing one that you can actually do is more important than trying to maximize how many calories you can burn. Whatever method you can stick to for the longest period is going to be the best solution for you to reach your weight loss goals. Even if you only burn 200 calories during the exercise itself, your body's metabolism will be much faster for the rest of the day. You will almost certainly lose much more throughout that period as a result. Most people who exercise regularly have no problems staying in shape, even if they burn only 100-150 calories per day from exercise (due to the compounding benefits to metabolism and energy).
It's also important, as a final step, to ensure you get at least 8 hours of sleep each and every night. Studies show that people who don't are much more likely to give up on exercises due to oversleeping, being tired, or just not having the time they need to do it. It's really important to structure your days well to maximize your results.
Wednesday, November 13. 2013
It can be tremendously frustrating to try and lose weight quickly. Not only is it difficult to overcome your body's innate desire for food, appetite and decreased metabolism, but also your own impulses as well. This is such a problem that few people are ever able to achieve long term weight loss success. It's important to know what kind of mistakes are common when you try to lose weight, and to overcome them yourself. Doing so gives you the best hope for real, long term results.
There are three major mistakes that everyone seems to commit at one time or another. Though they vary by what kind of diet you're doing, they're ever present and need to be watched out for:
1) Quitting too early
2) Expecting success overnight
3) Having the wrong type of attitude
When I say wrong type of attitude I mean one that expects quick results without any work. All weight loss methods require some sacrifice, but people need to choose one that closely matches up with what they're willing to do. Don't expect miracles to occur overnight, and select something that you know you can actually sustain. If you commit to an exercise plan, don't go all "Rocky" on the first day and expect to stick with it. There will be days where this isn't possible due to time constraints or energy problems. However, if you create a plan that's manageable, and stick to it, you're much more likely to succeed.
If you break your exercise or diet plan, don't just toss all your hardwork down the drain. You aren't a failure and this isn't the end of the world. Particularly if you're on something like HCG or another proven method like garcinia or green coffee extracts, your body will pick right back up where you left off. Rationalize your cheating, see it for what it is, and move on.
Expecting Major Life Changes Quickly
One of the biggest problems we hear from people is that they had huge expectations and they didn't materialize like they expected. Particularly with highly effective treatments such as HCG, even if you achieve huge results on the first day, this is abnormal and you shouldn't expect this forever. You always want to manage your expectations and make sure they're reasonable. Sure, 1 pound a day of weight loss would be fantastic, but maybe your body is only capable of 0.5 lbs per day or so. This is important to keep in mind, and it doesn't mean the method won't work for you. Realize that losing weight at your own personal pace is the best you can do (sure some things help you along with that, and that's great).
Don't check the scale every single day expecting to see miracles, this can only discourage you. Stick to your plan and check the scale once or twice a week to see your progress. This is much better and much more likely to cause you to feel excited and motivated. Focus on your diet, the supplements and your exercise. Make this a life decision and make it permanent.
Training for the Wrong Reasons
Many people go on "crash diets" to reach some finite and immediate goal. For example, "I need to lose weight for a wedding!". This is a sure way to fail in both your long-term goals and also your short term ones. You need to have a real plan, one that you will stick to permanently. You need to develop a sustainable diet that isn't denying yourself the things you love to eat most. You also need to add in exercise, even if it's only 10 to 15 minutes per day, every single day. This is one of the best ways to stick to a program and succeed.
You are making these changes for yourself, not for anyone else, and you need to remember that. No one else is going to benefit the way you benefit from this, so doing it to impress others is the wrong reason. You need to do it to feel better about yourself, because you definitely will by the end of your effort.
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