1. Spicy Food

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Avoid eating spicy food in the morning as it creates acidic properties in your body which is not good for your body.

2. Black Coffee

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Coffee contains caffeine which is acidic in nature that might cause heartburn and other digestive problems so it is better suggested to add some milk to it which will nullify its acidic nature.

3. Lemon Water

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Again lemon is acidic in nature so it is not advisable to take lemon water on an empty stomach.

4. Alcohol

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If taken without eating anything, the rate of alcohol absorption in your body will increase. And if this happens, then the alcohol may put a severe effect on your heart, kidney and liver.

5. Taking pills

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Never take pills on an empty stomach rather it is advisable to replace water with milk. So next time if you take medicines then take with milk.

6. Cold Beverages

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We are always told by our parents to start our day with some warm milk or tea but we instead we take ice tea or cold coffee which is totally wrong. These drinks may damage your digestive system while warm milk can boost your metabolism.

 7. Sugary foods or drinks

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With the stomach being empty, sugar in the form of fructose in fruits can cause an overload on your liver. Processed sugar is even worse, so avoid breakfast desserts or overly sweet smoothies.

8. Raw Vegetables

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Never eat raw vegetables on an empty stomach. As they are full of fiber which puts extra loads to your stomach. So eating raw vegetables is not so a good idea.

Everyone focuses on weight loss and not on fat loss. But do you really know what is the difference between these 2 terms.

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• Weight Loss : You want to lower your body-weight, the sum weight of your bones, muscles, organs, body fat. Weight loss is a catch all term that encompasses whenever the number on the scale goes down.

• Fat Loss : You want to lower your body fat, the amount of fat your body carries. Healthy goals are 10% body fat for men and 15% for women. Burning fat happens when your body uses fat stores for energy that may or may not result in weight loss.

Researchers have found that adding in high intensity interval training (HIIT) can help promote greater fat loss. Increasing your exercise and adding a variety of moderate and HIIT exercise can be a general guideline for helping to increase fat burn.

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Another way to increase your fat burn is to drastically cut back on your carbohydrate intake, increasing healthy fat sources and eating adequate protein. This is referred to as a ketogenic diet.  Losing inches around your waist or seeing more muscle definition in your body are indicators you are burning more fat.

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If you want to lose weight, it’s most likely because you carry too much fat. There are people who must lose weight, like athletes before a competition, but most want fat loss. So stop weighing yourself.

How to Make Sure You Lose Fat, Not Muscle?

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Check the picture above. That means you’ll look slimmer at the same body-weight by building muscle.

Keys to losing fat, not muscle:

•Get Stronger. Strength training builds muscle & prevents muscle loss. It also helps sticking to your diet.

•Eat Healthy. Eat whole unprocessed foods 90% of the time and eat less starchy carbs.

Hope you have cleared the difference between fat loss or weight loss. Once you’ve got your body fat down, check if you like what you see. Then decide if you still need to lose weight.

 

STAY STRONG.

BE FIT!

When it comes to weight loss, it’s the little habits that can really add up to make a big difference. To make it possible just follow up these 5 habits.

1. Don’t Skip Breakfast

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Breakfast in the morning keeps you energetic the whole day. Your body needs something when you wake up in the morning for energy so breakfast is a must! You can have brown bread with peanut butter, oats, boiled eggs without yolk or sprouts.

2. Drink plenty of water

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Drink at least 10-12 bottles of water per day. Also drinking 1-2 hours before your meal helps in weight loss.

3. Add Salads to your diet

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You can have salad all the day. Cucumber, Tomato, Brocolli, Red-Yellow Bell Pepper, Avacado, Lettuce leaves, Olives, etc. can be added to your plate of salad. Sprinkle salt and black pepper according to your taste. Paneer should be replaced by tofu which is very healthy.

4. Yogurt

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Yogurt is very rich in high protein which helps you to fill you more than carbs. Also a low fat snack which can be added in salad or you can have some smoothie out of it. You can have it with oats, fruits or veggies.

5. Replace tea by Green Tea or Black Coffee

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Green tea and black coffee increase your metabolism, helps in fat burn process, improves your performance in gym and is the best antioxidant.

So just keep going on, follow these steps and see the changes.