Healthy lifestyle sports a man legs running and walking while

We know how many steps are needed to lose weight

Walking ! One of the most natural activities of all the times. Although you may think that nothing happens to your body when walking, you are wrong. If you are not one of the gym maniacs and running causes you specific issues, try to walk. Fast walking is suitable not only for weight reduction but also for an improved health condition.

RELATED: How to lose belly fat fast ? 

The most natural activity as the walking indeed is, you can practice wherever and whenever. There is a much smaller load put on joints when walking compared to running. Quick walking differs from the regular walking not only in the speed but also in the higher step frequency and the active movement of the upper limbs. If you want to lose weight by walking, the initial rate should be 5 km / h, and you can add up to 9 km / h  your condition improves. If walking is your only physical activity or you suffer from the overweight and weak condition, take a minimum of 15 to 20 minutes a day. Swap the quick walking at a slower pace and do not forget to adjust your diet. You see the result only if you combine the activity and diet change.

Proper technique

There is no walking like walking. Here apply some rules as well. While walking, try to keep your back straight, show off your chest, and move your hands in the pace of walking. Periodically, alternate the interval of slow and fast walking, be sure to put the heel first on the ground, then the toe. Bounce off your toes, breathe properly and make smaller steps.


Measure your steps

You surely heard the optimal number of steps per one day. Although you may think the number 10 000 is too high, it is not unrealistic. Take a walk to work, a shop or to a coffee with your friend. Counting and remembering the number of steps is probably not possible, use little helpers as pedometer or app on your phone. The fact that smartphones are really intelligent does not need to be doubted. Not only are they counting your steps, but you can also even keep track of your stats and follow up and evaluate your progress. 10 thousand steps are approximately 7 km. So what, are you in?


Benefits of walking to your health:

  1. It improves total body flexibility and coordination
  2. Fights against fat and contributes to the better overall condition
  3. Starts metabolism
  4. Instead of sugars burns fats and you lose weight
  5. Strengthens bones and helps to prevent osteoporosis
  6. It improves brain activity and memory
  7. Effectively fights stress and depression

Weight loss in 1 month

How to lose weight within 1 month

Be persistent

“In a year you will wish to start today.” Karen Lamb
The loss of weight is exactly the same. It’s not easy, but not impossible. Each of us desires to have a great figure without any effort, but it is not that easy like that. Losing weight is possible only with a good dose of self-discipline and abstinence.


Change your lifestyle

You lose weight in 1 month if you modify your eating habits and start being active. What about the end of your active month? Do not let your weight kill your self-confidence further. A good figure is not enough to only achieve, it needs to be kept. Change your wrong habits and observe how easy it is.

RELATED: 5 Super Foods To Support Weight Loss


Do not starve

Be careful, eating the right meals does not mean starving. Starving seriously damages your body, so we do not recommend it. Also, skipping the meals will definitely not last for the rest of your life, and if you end up starving, your weight will reach the original number, and you will be unsatisfied again, and also feel all the hunger consequences. Complete avoidance of eating is, therefore, unnecessary and detrimental torture. Starving and skipping meals helps you lose weight quickly, but it’s certainly not a way to a long-lasting slim figure.

TIP: Instead of starving, give a try to interrupted fasting. It’s an exciting way of eating when you eat all the food in 8 hours, and you do not eat for the rest of the day. Maybe you have tried this type of fasting, and you do not even realize it. Just skip breakfast and eat the first meal for lunch.


Eat 5 smaller or 3 bigger meals a day

When eating, there is a simple rule that is a total base for success. This should be the starting point to build your proper eating habits. The rule is: Diet 3 big meals or 5 smaller meals. It sounds like alternative mathematics, but it really is a key to eating correctly. Either you decide to eat 5 small meals or 3 large meals a day. Five smaller meals are available for breakfast, ten o clock meal, lunch, afternoon snack, and dinner. 3 big meals will, of course, breakfast, lunch, and dinner.


Do not snack in between meals

Do not eat small snacks between meals to cut the time for the next dish. Here I nibble a little cake, here a candy, a small lemonade, ice cream, nut and so it slowly goes like this every day. When you get used to solid meals, your body will be pleased, and you will also enjoy yourself when looking in the mirror. As a follow-up to the previous tip, choose the appropriate number of portions to avoid nibbling snacks.

What to do if you have an unbeatable desire for chocolate? Nutritional adviser advises that endorphins can be “made” otherwise. For example, if you select a short 15-minute walk in quick pacing and the result is guaranteed. Just do not go straight to the store!


Build up your eating habits

So we are aware of all the basic rules. In principle, it is the most worth to create a solid plan. You do not have to make a single move. We did all the job for you. Get our diet plan right now.

Super foods to support weight loss

5 super foods to support weight loss

The square circle, the Perpetuum mobile, and the food that delivers energy, while losing your weight, looks like clear made up stories.

At least the last one you have or you can have in your kitchen. Try these miracles to get the vitality into your veins, and your body fat amount increases quickly.


On the plate at least once a week, but the more, the better. We have a negative attitude towards it because it can clean our guts, but it is nothing compared to the benefits it brings. Small beans contain a lot of benefits indeed. Complex carbohydrates, lots of protein, potassium, iron, and fiber. It is a product of eternal health, is considered as a basis for a lot of meals, it delivers a lot of energy, fills and it is fuel for a slimmer figure. It rejuvenates the cells in the body, therefore great companion for all the women.

Oat flakes

Forget all of their derivatives. No sweet muesli, no snacks, classic tasty and pure, that’s how are the best – oat flakes. Just pour hot milk or hot water on it, add banana, some coconut oil and you get breakfast with a perfectly balanced combination of slow and fast carbohydrates plus proteins. It’s a real breakfast for women who need to have a source of energy at the start of the day when they do not expect to stop. They will not feel hungry, but their figure will not suffer at all.

Related: How drinking more water can you help lose weight ?


During winter it is an excellent source of vitamins. Fibers, potassium, copper, B vitamins. All combined with healthy monounsaturated fats, which add to your body a long-term fuel for energy. You will digest the avocado spread for a long time, and it tastes great. Not much needed to feel like you just ate, and that’s just a system that works in favor of slimline. You do not have to worry about vitality anymore. This is just the avocado – it takes care of everything.

Broccoli and Brussels sprout

Not only they help to burn fats; they are very effective fighters in getting rid of carcinogenic substances from the body, are considered to be small cleaners of our guts. They support the internal organs to function correctly so that the figure can be kept at the optimum level. We rarely have these gems on the plate. This is also why humans are becoming increasingly obese.

5 super foods to support weight loss


Water is the treasure that flows directly from the tap. At the same time, we replace it with sweetened water, which only increases the folds around the waist. If you experience the first signs of malaise and lack of energy, drink first. Usually, the drinking regime is inadequate and causes this condition. A glass of water before a meal helps us to feel full. Even in some cases, the thirst asks for food, and we offer it. Start drinking more water. You get an infusion of energy, and your weight starts to decrease.

Young sportsman exercising in park

How drinking more water can you help lose weight ?

Are you hungry ? Drink ! It is not a joke, water when losing weight, plays a crucial role.

The reasons why water is essential in weight loss is explained by a nutritionist and more specifically a specialist on Hays diet.


With the absence of water, the fat remains stuck

If the body has plenty of water, we feel saturated and do not get hungry as wolves. With the absence of water, it is just the total opposite. Cause: Nutrients are transported incorrectly into cells, and are also under-consumed. By failing to digest well, the extra waste material is deposited in the fatty tissue. It blocks the transport of nutrients in the muscles, creating a vicious circle – we put on weight because nutrients remain in fat mass, and we still have a feeling of extreme hunger because body cells suffer from a lack of nutrients.


Water speeds up the digestion

In case of lack of water, the colon dries. Consequence: We feel full, it swells us and constipation may appear as well. If we get in enough water, these difficulties are very quickly lost, and digestion is carried out without any obstacles.

Related: 4 items that destroy your slim figure. Avoid them!


Prevents our health from being damaged

During weight loss, harmful substances are released during the process of fat loss and must be cleaned away. If this does not happen, the organism will be acidified, or sediments created. These may appear in the form of arthritis or kidney stones. By the way, frequent drinking during the day limits the feeling of hunger.

How drinking more water can help you lose weight


How to drink water correctly

In the morning we boil about half a liter of water. After 10 minutes of boiling, fill the thermos and every hour during the day, we sip out a couple of gulps. Hot water is more natural than cold to get into cells where it can be more quickly active. Positive Side Effect: When we drink plenty of water, we irritate our taste buds, and suddenly we no longer have a taste for something else. Also, the water very well acts on the nerves and promotes a good mood. In the evening, drink one cup of water.


Coffee and tea take a lot of water away from the body

Do not drink more than two cups of coffee or black or green tea a day, because too much caffeine or tein is taking away valuable water from the cells. As a result, the kidneys excrete excessive amounts of fluid, the body is deficient in water, and it dries out.

Weight loss

3 Secrets of Weight Loss

Obesity is not just the result of bad selection of food and lack of movement. It usually appears as a long-term consequence of a complex lifestyle that incorporates a number of habits. In other words, it is the issue of the whole personality.

Food meets more and more completely different functions. It works for us as pleasure, distraction, part of social intercourse. It is not only a matter of nutrition but, above all, of the psyche.

1. No more eating after 6 pm ? Wrong !

(but not only those) they say that after 5-6 pm they will no longer consume anything. There are several reasons why this is bad for our organism.

Our body has its mind. One thing is that we think of what we eat, the second is how our body feels with this. We consciously limit the intake of food, but the body does not know that we want to achieve something by this step. It just wants to function normally. If it does not get nutrients, it starts to “fight” – and starts to “eat” itself.

We lose weight, but when we begin to eat again in larger quantities, the body starts to defend itself and make a supply of whatever we take in. It wants to avoid this situation, this starvation. Then comes the well-known Jojo effect.

Related: 12 the Best Dietary Tricks of All Times

Many of us do not even eat in the evening because they do not know what’s right or what is not. The body often chooses itself, what is essential, the main thing is not to overeat yourself and to follow some basic principles.


2. What is the next step after exercise?

What, our body will work with right after. When we finish the exercise and enjoy a caloric snack from the grocery, we do not do much for ourselves. We have to accept another energy source – the one from which the body can regenerate and nourish itself.

3. Do not be scared of eating

Right after exercise, it is good to take a little bit of glucose (a simple carbohydrate) that will ensure the transport of substances and will also become the primary source of energy for the body. Something like “first aid” for our muscles :).

If the body is not fed like this after training, it is likely that it reaches the worst available energy source and that is our muscle cells. This way, we prevent ourselves from progressing and muscle growth … And the more vital the muscles are, the easier the weight loss is.

Further, about 20 to 30 minutes after exercise, it is very good to take the protein. Basically after the performance, the easier to digest, the better. So mixing protein is an ideal thing to do. Do not be afraid of so-called truths as “but I do not want to take in any chemicals,” it’s probably just chemical like baby milk 🙂 Unfortunately, it has a misconception among the laic audience.

If you take the exercise at least somewhat seriously, your body pays you off. So do it and go for it !



10 Ideal Foods for Weight Loss

Try to include some of the following foods in your diet:

Sprouted plants

The ideal diet for spring detox and weight loss. Vegetable with sprouts, beans, legumes and also seeds. They are full of proteins and nutrients, quickly supply energy, they are easy and very fast to be absorbed. You can also make them grow in the kitchen window, and they have many more vitamins and minerals (and natural), comparing with pills and commercial food supplements.


It is very useful in controlling blood sugar levels. Proven reduction of both glucose and cholesterol. It is very effective in treating diabetes type 2. Cinnamon also reduces the appetite, the best is cinnamon tea. Do you know that cinnamon and ginger extract is used as an ingredient into body milk as a cellulite wrap?

10 ideal food for weight loss


It works as a natural break for fats because it blocks hormones responsible for fat layers. It can slow the appetite and also supports lipolysis, which is the procedure for degradation of internal lipids. Grapefruit contains naringin, responsible for the typical taste of these fruits, which promotes liver activity and thus the fat loss.


It is an excellent tea and a spicy ingredient for light beverages. Ginger is characterized by its sharp to spicy taste, thanks to gingerol and capsaicin ingredients. And just gingerol significantly starts metabolism of fats.

Related: 12 the Best Dietary Tricks of All Times


This herb disposes of a distinct, penetrating scent supplied by silicone with menthol. It tastes refreshing, smells attractive and soothes the body. That would be enough for me. Also, it has a positive effect on the digestive tract, promotes the secretion of gastric juices, bile and fights also gas production in the body. Even a bonus. After a while after the dish, drink a couple of sips of peppermint/mint tea and soothe your appetite. You will no longer feel the desire for sweet and eat less.


Tastes great, it is also a great cleaner and detoxifier. Do not throw away a white peel around the pulp when peeling. It contains pectin, which is needed to multiply a large number of healthy probiotic bacteria. In the process where bacteria digest this pectin, so-called short-chain fatty acids are produced to protect the intestine from cancer.


These are vitamin and protein bombs, they are also caloric, but they contain exceptionally high-quality fats without which the body will not be in total balance and feeling fine.

Chia seeds

Thanks to the high content of essential fatty acids (omega-3 and omega-6) that support brain activity, they also promote energy and concentration. After soaking in water and process of jellying, the Chia seeds increase their volume up to 9 times, with no calories. They evoke a long-term feeling of satiety, and they can deceive the brain that it does not feel the need to eat.

Green Smoothies

We expressly recommend this little book, which is currently to be found in the shops. Drinks and lettuce salads trigger cleansing procedures of cholesterol, fat, and toxins in the body. Vegetables with leaves meet all the nutritional needs of humans and contain the most valuable nutrients from all food groups. After their regular consumption, expect an increase in vitality, energy, but also due to fiber and glycemic index, especially lightness of being and weight loss.


I also grow them in the garden. I have my own for almost half a year, in stores, they are to be found for nearly a year. They are full of antioxidants, fiber, vitamins and minerals. They will help you strengthen the immune system, reduce weight and cholesterol levels.

Do not forget that the food is 60% of success and the remaining 40% , it is simply to move.