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Herbal Remedies for a Healthy Life

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32 of the Best Tips
from Top Diet and Fitness Gurus

We've picked 32 of the best tips from the world's top diet and fitness gurus, to help you get started on your weight loss and fitness plan, stay motivated and reach your goals

1. Diet for the season
'Get up earlier in summer and later in winter, in line with natural sunlight hours. Don't eat late at night or before you're fully awake.'

2. Stay hydrated at the gym
'Your gym may have drinking fountains but they won't help you keep an eye on how much you drink. Make sure you take a large bottle with you to the gym and keep it to hand whenever you are in class or on a machine.'

3. Shake things up
'Though there's not much scientific proof that it works, some dieters find that changing some of their meal plan selections from week to week seems to help them break through a plateau. Simple changes like switching some of those chicken portions for fish or having a chicken salad instead of an egg salad at lunch could make a difference for you. Not to mention ensuring your taste buds stay interested.'

4. Too much chocolate
'Every time you eat a chocolate biscuit instead of an apple you are choosing to be fat. One biscuit won't make you fat but it will certainly influence what you eat later and it reinforces for you, the choice is always the chocolate rather than the apple.'

5. Work your stretch
'Some stretches may feel uncomfortable initially but try to stay in them, even if only for a short while. As long as you feel no pain, you should not be in danger of injuring yourself. Don't bounce your stretch. Breathe calmly and regularly through your nose.'

6. Accept who you are
'The key to getting over your idea of a perfect body is to accept what you have. If you hate your body, it won't work with you. If you accept your body - and even learn to like it - you can achieve peace with your food.'

7. Fat-free? Not necessarily...
'Put the words "low-fat" or "fat-free" on the label and people will assume it won't make them fat. But it's worth knowing that "fat-free" or "low-fat" or "no added fat" usually means more sugar. Simple white refined sugar is the very stuff which converts to fat once in the body.'

8. Reward yourself with a massage
'Cool-downs are your first line of defence against lactic acid build up and muscle soreness, but you don't have to fight the fight on your own. Massage is a great way of helping your metabolism recover from the effort and trauma of your gym sessions. A good massage also helps reinforce the sense of reward.'

9. Stay off the scales
'Don't assume that the scale is always a true measure of what is going on with the body. If exercise levels are adequate (5-7 days a week), you may be putting on muscle but losing fat, thus losing inches even if you are not losing pounds. It's always a good idea to do several body measurements to have a second objective way to monitor progress.'

10. Fill the freezer
'Frozen prawns are as good as fresh: in fact most of the "fresh" prawns you've bought in your life were actually defrosted before they were sold to you.'

11. Put your best foot forward
'When looking for a parking bay, try to find one further away from your destination and walk briskly. Walk when talking on your mobile phone. If you need to get a message or documents to a colleague at work, get up and do it yourself rather than sending an SMS, email or messenger.'

12. Start drinking pints of water
'Drink eight glasses a day. Water is a natural appetite-suppressant. Supplement your diet with proven formulations to achieve great weight-loss with our ‘All-in-One’ 100% natural herbal and nutrient capsules supports metabolism and has water balance properties.'

13. Keep your eye on GI
'Eat low GI foods. They result in lower insulin levels which makes fat easier to burn and less likely to be stored. Low GI foods include multigrain bread, rolled oats or muesli, biscuits made with dried fruit and whole grains, apples, citrus fruits, sweet potatoes and sweet corn.'

14. Less is more
'Frequency is almost always more beneficial than duration when working out. For example, although theoretically you are burning the same amount of calories, five 30-minute workouts are going to be more beneficial to your health than two 75-minute sessions.'

15. Cut down on alcohol
'If you're trying to lose weight, remember to count the booze - a single gin and tonic has about 140 calories.'

16. Write down your diet goals
'If you don't know why you want something, it won't be as important for you to get it. But be positive. Don't write down things like "I don't want to be this big or this fat". This is telling yourself what you don't want. Instead write down positive goals like, "I want to look great in my little black number on Valentine's Day". This is telling yourself exactly what you want.'

17. Go tropical
'Tropical fruits, especially pineapples and paw paw are very good foods to protect you against cellulite. They're extremely rich sources of beta carotene, which is very important for healthy skin and contain natural enzymes that are extremely good for the digestions and help break down fat deposits.'

18. Take the half hour challenge
'Exercise burns calories. A daily 30-minute brisk walk will burn around 1,500 calories every week. Over six months this totals a staggering 39,000 calories - the equivalent to over 11lb of fat.'

19. It's in the can
'Canned rice pudding is great for lifting calcium levels, pilchards offer Omega-3 fatty acids and vegetables are full of vitamins. Adding beans, peas and lentils into a dish will make it go further and increase the protein and iron values of the meal.'

20. Don't go exercise crazy
'Being a fitness junkie is probably more dangerous than not doing anything at all and even I don't exercise every day. But I am good more often than not. It's the 80/20 thing - if you're good for 80 per cent of the time, you can be bad for the other 20 per cent.'

21. Avoid man-sized meals
'When cooking for two, don't just split meals into two equal portions. You don't need to eat as much as your partner.'

22. The great outdoors
'Central heating, open fires, poor ventilation and stress all cause havoc with our bodies. They can cause us to be listless, droopy-eyed and tired - not to mention what they do to our appearance. So combat this by getting out and about as much as possible. Try to fit in a walk, even just ten minutes, every day. It will be ten minutes well spent and will make you feel great and help you sleep better too.'

23. Be clever on holiday
'Don't crash diet before you go away on holiday, you'll be so hungry when you get to your destination you'll eat everything and anything. It's better to eat sensibly before and during your stay.'

24. Go nuts
'Pistachios are a good source of potassium and they provide a whole collection of heart friendly nutrients such as vitamin B6, magnesium and copper and are a useful source of antioxidants, including selenium and vitamin E. They are also cholesterol free and snacking on them regularly, within a healthy, balanced diet, may actually help to reduce blood cholesterol levels.'

25. Eat negative calories
'A portion of brussel sprouts is worth 50 calories; yet 75 calories are used in digestion and absorption, so burning 25 calories of body fat. Other negative calories foods include broccoli, carrots, celery, leeks, apples, kiwis, satsumas and strawberries.'

26. Up your fibre intake
'It is estimated that a third of cancers could be prevented by changes in diet. A diet which is high in fibre, and wholegrain cereal, and low in fat has the potential to prevent a number of cancers, including colon, stomach and breast cancers.'

27. Banish the D-word
'Don't say, "I can't eat that because I'm on a diet". Say "I choose not to eat that because I know it's bad for me."'

28. The two-day rule
'If you're trying to lose weight, don't let more than 48 hours go by without doing some form of exercise as it's important to keep your metabolic rate raised if you want to burn fat. Post exercise, your body burns calories at an elevated rate for at least four to five hours.'

29. Eyes bigger than the tummy
'It's your waist that is a waste. Try not to cook more food than you need or more than you can eat. However, if you do have leftover food, try to freeze it or store it safely to have another time.'

30. Cut back on salt
'Don't add salt when you cook. If you can't avoid eating it, drink lots of water both during and after the meal. And the next day eat plenty of foods that have high water content such as fruit and vegetables to flush out your system.'

31. Do the right reps for you
'For muscle endurance training do up to 18 or 20 repetitions at a weight that starts to fatigue you at 14 or 15. To build strength or develop muscle size, up to 10-12 repetitions at a weight that starts to fatigue you at seven or eight. Hold stretches for between 30-90 seconds.'

32. Don't pig out
'Eat when you are hungry, not out of habit. Graze rather than gorge. Eat little and often, with plenty of fruit as snacks in-between.'

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