10 Amazing Health Benefits Of Amla (Indian Gooseberry)

10 Amazing Health Benefits Of Amla (Indian Gooseberry)


Suffering from indigestion after eating spicy food? Chew a piece of amla.

Is your kid always suffering from infections due to low immunity? Give a glass of freshly prepared amla juice.

Troubled with dandruff and severe hair fall? Apply amla hair pack.

So on and so forth…

Amla, known as Indian gooseberry, is a go-to remedy for most of the common problems that we encounter on a day to day basis. Be it dealing with gas trouble or fighting cough and cold, it is a wonder fruit packed with numerous benefits. Used as a medicinal fruit in Ayurveda, Amla is packed with vitamins such as Vitamin C and Vitamin B complex. Moreover, it also contains minerals such as calcium, iron, chromium, and phosphorus, which play a key role in maintaining overall health. The high fiber content in amla makes it a healthy option for people planning to lose weight.

Health Benefits of Amla (Indian Gooseberry)

From centuries, Amla is used as an active ingredient in many herbal medicines. Moreover, amla is also widely used in foods as it imparts a unique taste and flavour to it. Not just this, here are more reasons why you need to include amla in your diet without fail.

1. Delays Ageing

Amla is rich in Vitamin C, which acts as a potent antioxidant. As the dead cells get accumulated in the body, it leads to premature ageing. But antioxidants are the compounds that fight free radicals and flush toxins from the body, which lead to cell damage and thus, ageing. Hence, eating foods that are rich in antioxidants like amla can not only delay ageing but also keep you healthy.

Did you know that eating raw gooseberry a day can keep wrinkles away? To reap the anti-aging benefits it is best to have it with pepper and salt on an empty stomach in the morning.

2. Helps In Weight Loss

Amla can fight obesity and help you to lose weight. It burns cholesterol and enhances the retention of protein and nitrogen in the body thereby helping us build muscle and reduce flab. Also, the presence of fibre helps in flushing waste from the body and help control cravings. This not only fills you up but also prevents you from binging and thus, aiding in weight loss.

You can either have one whole amla in the morning to kickstart your day or drink a glass of freshly prepared amla juice mid-morning to lose weight.

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3. Reduces Cholesterol

Amla prevents the accumulation of bad cholesterol in the arteries and promotes heart health. It contains the compounds which interfere with the absorption of cholesterol from foods, thus reducing the level of cholesterol in the body. It also blocks the action of the enzyme which plays a key role in the production of cholesterol. Hence, make sure you include amla in your diet to control cholesterol levels and keep your heart healthy. For this, drink half a glass of amla juice mixed with a tablespoon full of honey on an empty stomach in the morning.

4. Fights Cold And Cough

Are you suffering from cough and cold? Instead of popping pills, try amla this time! It is an excellent source of vitamin C, which makes it a great natural remedy to fight cough and cold. The anti-inflammatory properties of amla not only reduce inflammation in the body but also boost immunity, improving the condition. Moreover, the presence of antioxidants help remove toxins from the body.

To reap the benefits of gooseberry, take two medium-sized fruits, cut into pieces and grind in a mixer by adding little water. Pass it through a strainer to extract the juice. Now mix it with two tablespoons of honey and a pinch of dried ginger powder (soonth). Have this mixture four times a day to get rid of cough and cold naturally at home.

5. Prevents Constipation

Amla is a rich source of fibre which facilitates the bowel movement. It acts as a great laxative thereby helping people with constipation to get rid of it. Moreover, it also stimulates the secretion of the gastric juices and thus, improves digestion. The presence of a wide range of nutrients in amla makes it a great natural remedy for constipation.

To reap its benefits, all you have to do is to eat one small-sized fruit or drink a small glass of freshly prepared amla juice early in the morning for smooth digestion. For people struggling with constipation, add half to one teaspoon of amla powder in a  glass of lukewarm water and drink it at night for effective results.

6. Regulates Blood Sugar

Did you know that amla is good for diabetics? Yes! This fruit is packed with nutrients and is low in the glycemic index, which makes it a healthy fruit for people with diabetes. Most people think of amla juice as nothing short of an elixir for life for patients with diabetes. It not only fights free radicals in blood but also facilitates insulin absorption resulting in a reduced blood sugar level.

When taken regularly, it helps to maintain the blood glucose level, acting as a simple but effective home remedy for diabetics. Hence, it is advised that diabetics should include this seasonal fruit in the diet for a healthy life.

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7. Boosts Immunity

The fruit is a rich source of Vitamin C, Vitamin B Complex and antioxidants. These nutrients not only flush harmful toxins from the body but also help in fighting the harmful free radicals. The presence of anti-inflammatory compounds in amla help in lowering the levels of inflammation in the body and thus, preventing infections. It also contains immune-boosting properties, which make it a must-to-have winter fruit to deal with seasonal infections.

So making a habit of having an amla in the morning, either in the raw or as a juice can make you less vulnerable to diseases and keep you healthy. For kids, amla in the form of murabba (amla boiled with jaggery or chywanprash) can be used as a spread over rotis or bread, might help them reap the immune-boosting properties.

8. Strengthens Bones

Want strong bones? Include amla in your diet along with other calcium-rich foods. Not only is amla rich in calcium but it also helps in the absorption of calcium and thus, strengthen bones. It is also reported that this fruit can hinder the break down of osteoclasts, the cells of the bone. Moreover, the anti-inflammatory properties of amla play a key role in reducing inflammation and thus, relieve pain and swelling in the joints and bones in people with arthritis.

To make your bones strong and healthy, snack on a handful of amla candy or raw amla cubes sprinkled with salt and pepper.

9. Cools The Body

According to Ayurveda, amla has a cooling (shita virya) effect on our body which helps in regulating the body temperature. It also acts as an effective remedy for fever as it helps boost immunity. Moreover, the cooling properties of amla also help balance pitta in the body by neutralising the stomach acids and reducing inflammation in the body. This is the reason, amla, which is a seasonal fruit, is widely used in Indian cuisine during summers and winters.

Eat it raw or drink the juice of gooseberries daily to keep you at ease during the summers and also to prevent stomach ailments.

10. Nourishes the Hair

Amla also acts as a wonderful home remedy for dandruff, hair fall and grey hair. Amla is well-known as a natural hair conditioner and its antimicrobial properties prevent and cure an infection of the scalp, thus helping you to get rid of dandruff. It can also prevent greying of hair.

To use amla for your hair, soak a couple of mashed gooseberries in a litre of water overnight. Make a fine paste in a grinder and apply it on the hair and scalp. Use the amla-soaked water to wash the hair after shampooing for instant results.

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Amla is a real homegrown super-food that is packed with nutrients and has virtually no side-effects. Its low price is also an incentive for all to include this humble fruit in our diets. So, go ahead and give this healthy fruit a try to reap its health benefits. Stay healthy, Stay Happy!

Coronavirus disease (COVID-19) advice for the public: When and how to use masks

• If you are healthy, you only need to wear a mask if you are taking care of a person with suspected 2019-nCoV infection.
• Wear a mask if you are coughing or sneezing.
• Masks are effective only when used in combination with frequent hand-cleaning with alcohol-based hand rub or soap and water.
• If you wear a mask, then you must know how to use it and dispose of it properly.

How to put on, use, take off and dispose of a mask

• Before putting on a mask, clean hands with alcohol-based hand rub or soap and water.
• Cover mouth and nose with mask and make sure there are no gaps between your face and the mask.
• Avoid touching the mask while using it; if you do, clean your hands with alcohol-based hand rub or soap and water.
• Replace the mask with a new one as soon as it is damp and do not re-use single-use masks.
• To remove the mask: remove it from behind (do not touch the front of mask); discard immediately in a closed bin; clean hands with alcohol-based hand rub or soap and water.
  
  
  
  
  
  

  

  
  

9 medical Condition for putting on weight

Most people put on weight because they eat and drink more calories than they burn through everyday movement and body functions.

But in some cases, your weight gain may be due to an underlying health condition. Here are 9 medical issues that can cause weight gain.

Underactive thyroid

An underactive thyroid (hypothyroidism) means your thyroid gland is not producing enough thyroid hormones, which play a central role in regulating your metabolism. Although an underactive thyroid can occur at any age and in either sex, it is most common in older women.

"Without enough thyroid hormone, the body's metabolism slows down, which can lead to weight gain," says dietitian Catherine Collins. The condition is usually treated with daily hormone replacement tablets, called levothyroxine.

Diabetes treatment

Weight gain is a common side effect for people who take insulin to manage their diabetes. Insulin helps to control your blood sugar level. Some people with longstanding diabetes tend to eat more than they need to prevent low blood sugar, also known as a "hypo" or hypoglycaemia.

"Excessive snacking to prevent a hypo contributes to an excessive calorie intake and overall weight gain," says Collins, who recommends becoming an "expert patient" by attending a diabetes education course such as DESMOND for people with type 2 diabetes or DAFNE for type 1 diabetes, to help make your diabetes fit your lifestyle – not the other way round.

Ageing

People begin to lose modest amounts of muscle as they get older, largely because they become less active. Muscles are an efficient calorie burner, so a loss of muscle mass can mean you burn fewer calories. If you're eating and drinking the same amount as you always have and are less physically active, this can lead to weight gain. "To reduce muscle loss, you should stay active and try to do regular muscle-strengthening exercises.

Steroid treatment

Steroids, also known as corticosteroids, are used to treat a variety of conditions, including asthma and arthritis. Long-term use of  corticosteroid tablets seems to increase appetite in some people, leading to weight gain. "The higher the dose and the longer you are on steroids, the more weight you are likely to put on, "This is because steroids make you feel hungry, affecting the areas in the brain that control feelings of hunger and satiety."

She says that being extra careful about what you eat during your steroid course will help prevent you from eating more than usual.

It's not a good idea to reduce or stop your steroid treatment midway. If you're worried about weight gain.

Cushing's syndrome

Cushing's syndrome is very rare, affecting around 1 in 50,000 people, and is caused by high levels of the hormone cortisol. It can develop as a side effect of long-term steroid treatment (iatrogenic Cushing's syndrome) or as a result of a tumour (endogenous Cushing's syndrome).

Weight gain is a common symptom, particularly on the chest, face and stomach. It occurs because cortisol causes fat to be redistributed to these areas. Depending on the cause, treatment typically involves either reducing or withdrawing the use of steroids, or surgery to remove the tumour.

Stress and low mood

People respond differently to stress, anxiety and depressed mood. Some people may lose weight, while others may gain weight. "People can turn to food as a coping mechanism," says Collins. "It can lead to a vicious circle. Weight gain from depression can make you more depressed, which can lead to further weight gain. If you know you're an emotional eater, you need to find other forms of distraction, such as exercise or a hobby, calling a friend, going for a walk or having a soothing bath.

Tiredness

Some studies have shown that people who sleep less than 7 hours a day are more likely to be overweight than those who get 9 hours of sleep or more. It's not clear why, but one theory is that sleep-deprived people have reduced levels of leptin, the chemical that makes you feel full, and higher levels of ghrelin, the hunger-stimulating hormone.

"If you're always feeling tired, you are more likely to reach for high-calorie snacks to keep your energy levels up throughout the day and do less physical activity, which means you burn fewer calories.

Fluid retention

Fluid retention (oedema) causes parts of the body to become swollen, which translates into weight gain. This gain is caused by fluid accumulating in the body. Some types of fluid retention are common – for example, if you're standing for long periods or are pre-menstrual. The swelling can occur in one particular part of the body, such as the ankles, or it can be more general.

"More severe fluid retention can also cause breathlessness," says Collins. "If you notice you have swollen ankles during the day, have to get up to pee overnight, and have to sleep on a few pillows to avoid breathlessness, you should see your GP, as these examples of fluid retention can indicate heart or kidney problems that need assessment."

Polycystic ovary syndrome (PCOS) 

PCOS is a common condition that affects how a woman's ovaries work. Symptoms can include irregular periods, trouble getting pregnant, excess hair and weight gain. The exact cause of PCOS is unknown, but it's thought to be hormone-related, including too much insulin and testosterone.

"Women with PCOS typically put on weight around their waist. "The more weight you put on, the more insulin you produce, which can cause further weight gain. Weight loss through dietary changes and exercise, and in some cases medicine such as orlistat, will help to break the cycle."

6 Reasons Why Everyone Should Take Nutritional Supplements

In a perfect world, imagine you get plenty of sleep, stay hydrated, and eat all your fruits and vegetables. Why does my body need supplements? I have all the vitamins and nutrients I need, right? or Wrong. These 7 powerful reasons show that you need to take dietary supplements, no matter how healthy your lifestyle may be.

1) Filling That Nutritional Gap

90% of people don't get the recommended amount of important nutrients from food alone. Most of us fail to meet dietary recommendations due to strict dieting, poor appetite, or changing nutritional needs. Supplementation is intended to bridge the nutritional gap, so that we maintain the proper balance of nutrients from food and supplementation. This will enhance the nutrient density of your diet and make sure you are obtaining the right amount of nutrients tailored to your dietary needs.

2) Nutrient Absorption Declines With Age

As you age, malabsorption becomes a problem because your body doesn’t have the same capability to break down and absorb nutrients as it used to. The production of digestive enzymes, which breaks down and absorbs nutrients from your food, naturally begins to decline the older you get. You may also be taking more medications than you did when you were younger. Most modern medications actually deplete essential nutrients. Supplements can help restore this imbalance.

3) Avoid Harmful Chemicals

Warning! Pesticides and herbicides used to farm our food, chemicals found in our water supply, and external environmental issues like pollution drastically increase our need for extra vitamins and minerals. These harmful chemicals create free radicals that attack our digestive and immune system. Supplements like antioxidants help fight those free radicals.

4) Exercise Increases Nutrient Needs

Are you an athlete or do you exercise frequently? Athletes require a lot of energy and nutrients to stay in shape. As you exercise, your body uses up the energy and nutrients that have been stored in your body. It is vital to replenish these essential nutrients, fuel your energy levels, and promote recovery after an intense workout. That’s why athlete’s diets include TONS of carbs and protein. Taking protein powder is a quick and easy way to get the required calories instead of having to eat a big bowl of pasta and chicken.

5) Poor Eating Habits

Erratic eating habits, eating processed junk food, and stress contribute to poor digestion, making it difficult for our bodies to extract all the nutrients it needs from food. While supplementation cannot replace a poor diet, it can help prevent the damage poor eating habits are causing. 

6) Prevent Expensive Health Issues

Healthcare providers are encouraging people to look for disease prevention instead of disease treatment. Taking daily supplements, getting regular exercise, and making frequent trips to the doctors are important for preventing costly health issues from arising in the future.

Why A Cheat Meal Is Important For You

Cheat meals are a sigh of relief for people who are on a strict diet routine. These meals do not have an adverse impact on your fitness goals if taken in regulated quantities. Not only do they provide you with a break from the extremely strict diet routine, they also give your body metabolism a boost for the coming week of deprivation. These deprivations can make your taste buds long for some more of your favorite unhealthy treats but, nevertheless, they are going to do no harm to your workout progress. And this result is backed by research!

Research shows that cheating on your meals energizes you from within and also aids weight loss. Here's why you should take cheat meals once a week:

1. It boosts your metabolism

Due to the change in calorie intake, cheat diets elevate the metabolism. The set metabolism of the body is reset.

2. The feel-good factor

Admit it, food makes you happy. Where most people would be relishing your favorite unhealthy foods in front of you, the taste that you will be enjoying at the end of the week, on your cheat day will be so much better. So yes, sit back and be patient, your cheat day will come soon.

3. It releases insulin

Usually, your body would say no to easy digestion of fatty foods and saturated fats. But on your cheat day, that does not happen. Digestion is improved on these days due to the increase in insulin levels.

4. Enhances muscle formation

Cheat meals improve muscle synthesis. When your body extracts energy from the cheat meal and uses that. It does not take energy from the fat stored in your body. As a result, muscle formation is improved.

Have your cheat meal without any guilt, be it a bowl of hot chocolate, a brownie or a cheese burst pizza, just take it. Nevertheless, rest of the week is all about shedding those extra kilos 

9 scientific ways to drop fat

While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. There are, however, some strategies backed by science that do have an impact on weight management.

These strategies include exercising, keeping track of calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet.

In this article, we consider nine effective methods of weight loss.

1. Trying intermittent fasting

Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day.

Several studies have indicated that short-term intermittent fasting, which is up to 24 weeks in duration, leads to weight loss in overweight individuals.

The most common intermittent fasting methods include the following:

• Alternate day fasting (ADF): Fast every other day and eat normally on non-fasting days. The modified version involves eating just 25–30 percent of the body's energy needs on fasting days.
• The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories.
• The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight.

It is best to adopt a healthy eating pattern on non-fasting days and to avoid over-eating.

2. Tracking your diet and exercise

If someone wants to lose weight, they should be aware of everything that they eat and drink each day. The most effective way to do this is to log every item that they consume, in either a journal or an online food tracker.

Researchers estimated in 2017 that there would be 3.7 billion health app downloads by the end of the year. Of these, apps for diet, physical activity, and weight loss were among the most popular. This is not without reason, as tracking physical activity and weight loss progress on-the-go can be an effective way of managing weight.

One study found that consistent tracking of physical activity helped with weight loss. Meanwhile, a review study found a positive correlation between weight loss and the frequency of monitoring food intake and exercise. Even a device as simple as a pedometer can be a useful weight-loss tool.

3. Eating mindfully

Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and maintain a healthy weight.

As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating.

Techniques for mindful eating include:

• Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the experience.
• Avoiding distractions while eating: Do not turn on the TV, or a laptop or phone.
• Eating slowly: Take time to chew and savor the food. This technique helps with weight loss, as it gives a person's brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
• Making considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes.

4. Eating protein for breakfast

Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin.

Research on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours.

Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.

5. Cutting back on sugar and refined carbohydrates

The Western diet is increasingly high in added sugars, and this has definite links to obesity, even when the sugar occurs in beverages rather than food.

Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta.

These foods are quick to digest, and they convert to glucose rapidly.

Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain.

Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include:

• whole-grain rice, bread, and pasta instead of the white versions
• fruit, nuts, and seeds instead of high-sugar snacks
• herb teas and fruit-infused water instead of high-sugar sodas
• smoothies with water or milk instead of fruit juice

6. Eating plenty of fiber

Dietary fiber describes plant-based carbohydrates that it is not possible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss.

Fiber-rich foods include:

• whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
• fruit and vegetables
• peas, beans, and pulses
• nuts and seeds

7. Balancing gut bacteria

One emerging area of research is focusing on the role of bacteria in the gut on weight management.

The human gut hosts a vast number and variety of microorganisms, including around 37 trillion bacteria.

Every individual has different varieties and amounts of bacteria in their gut. Some types can increase the amount of energy that the person harvests from food, leading to fat deposition and weight gain.

Some foods can increase the number of good bacteria in the gut, including:

• A wide variety of plants: Increasing the number of fruits, vegetables, and grains in the diet will result in an increased fiber uptake and a more diverse set of gut bacteria. People should try to ensure that vegetables and other plant-based foods comprise 75 percent of their meal.
• Fermented foods: These enhance the function of good bacteria while inhibiting the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all contain good amounts of probiotics, which help to increase good bacteria. Researchers have studied kimchi widely, and study results suggest that it has anti-obesity effects. Similarly, studies have shown that kefir may help to promote weight loss in overweight women.
• Prebiotic foods: These stimulate the growth and activity of some of the good bacteria that aid weight control. Prebiotic fiber occurs in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It is also in grains, such as oats and barley.

8. Getting a good night's sleep

Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with increased incidence of obesity. There are several reasons behind this.

Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also prompt fat storage.

How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain.

9. Managing your stress levels

Outdoor activities can help with stress management.

Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite as part of the body's fight or flight response.

However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more.

Cortisol signals the need to replenish the body's nutritional stores from the preferred source of fuel, which is carbohydrate.

Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat.

Researchers found that implementing an 8-week stress-management intervention program resulted in significant reduction in the body mass index (BMI) of overweight and obese children and adolescents.

Some methods of managing stress include:

• yoga, meditation, or tai chi
• breathing and relaxation techniques
• spending some time outdoors, for example walking or gardening

7 Shortcuts to Transform Your Body Fast

We’ve all been there: A big event or vacation is mere weeks away, and the goal of getting in shape just hasn’t happened. And while you can’t lose a pants size or develop six-pack abs overnight, there are some tweaks you can make to your daily routine that will quickly help you look your best.

By now, everyone knows that crash diets don’t work (and some are downright dangerous). But the good news is, some of the “get into shape quickly” tips actually work. Use these tips and tricks to see a noticeable difference.

The difference between weight loss and fat loss

By now, you’ve probably heard that the scale is not an effective measure of your progress. Muscle weighs more than fat, and building muscle often makes you look slimmer, despite what the scale says. So if you’re trying to slim down, focus more on the way your clothes fit than what the scale says.

Consider these ideas as a healthy jump start to quickly lose a few pounds.

If you want to transform your body, say no to high calorie processed foods. Even if you keep your calories low, a meal from a drive thru has enough additives and sodium to cause some serious bloat. Plus, these foods can zap your energy and leave you too fatigued to exercise.

2. Make a pitcher of detox water.

If anyone understands weight loss, detox water is simply a mixture of 64 ounces of filtered water, lemon juice, natural cranberry juice, and dandelion tea. Drink 64 ounces of her diet drink for seven days and you can lose up to five pounds of water weight.

It’s important to note that Jillian doesn’t recommend using this as a cleanse — this detox water is meant to be consumed with a healthy diet.

3. Eat breakfast like a king (or queen) and dinner like a poor person.

Late night eating can be detrimental to any diet, and research has shown that people who eat their largest meals later in the day have a harder time losing weight than people who eat their heaviest meals earlier in the day.

The body digests food more slowly at night, so go for something like a chicken salad with healthy fats (like avocado and olive oil) to keep you full and send you off to a sound slumber.

4. No to soda and alcohol

Your weekly wine and cola habit can be part of your healthy lifestyle in moderation, but for fast weight loss, you’re going to have to say goodbye. Cutting out soda helps you instantly cut calories and banish bloat — and since the carbonation can trick your body into thinking you’re full and lead to overeating later, you’ll be doing yourself a big favor.

If you’re a drinker, cutting out alcohol permanently isn’t a feasible solution. But since your frequent happy hour habit can wreak havoc on your weight loss, bid the bottle a temporary goodbye.

5. Exercise with weights and do cardio

Everyone has an opinion on which exercise method works best, and it seems as if there is a never-ending battle between cardio and weights. Cardio torches calories, and lifting weights builds fat-burning muscle. For best results, do both.

6. Try a challenging exercise you’ve never done before

Since humans are creatures of habit, it’s natural to gravitate toward the same treadmill or zumba class you’ve been going to for years. But if you want new results, try something new, and make it intense. and either way, you’ll notice a difference.

7. Prioritize sleep

A study at Columbia University showed that people who sleep less than seven hours per night gain more weight over time and struggle to slim down. As if that wasn’t reason enough to go to bed earlier, getting enough rest also curbs your late night snacking and leaves you feeling refreshed, which will really help your workouts. Getting enough sleep is just as important as eating right and exercising.