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Lose a lot of weight in 8 easy steps

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If you want to lose a lot of weight, there are all kinds of things to think about. First, you have to consider that it took a long time to gain the pounds . Therefore, do not expect that you will lose a lot of weight in a few weeks. This will only make you feel guilty if you don’t achieve the goal quickly enough and thus become demotivated and give up.

Second, a lot of weight loss is only possible if you are really ready. You must be motivated to really change your lifestyle and eating habits . If you don’t feel like it, don’t start losing weight.

Losing a lot of weight: step-by-step plan

You can lose a lot of weight with the steps below. It is NOT very fast, but slow and gradual. This has the great advantage that the kilos do not yo-yo again as soon as you look at a pastry. Losing a lot of weight slowly, but steadily is exactly what you want. You have to be patient and not step on the scale every day in the hope that you have lost another kilo. Once a week is more than enough…

1. 2.5 kilos per month = realistic

Set small, realistic goals for yourself. If you want to lose a lot of weight in total, 2.5 kilos per month is a realistic goal . If you have achieved this goal after a month, take it easy for 2 weeks (without giving up the healthy diet) and then try to lose 2.5 kilos in a month.

2. Sports 3 times a week

Start moving. Walking for half an hour to an hour three to four times a week is sufficient. More is of course also allowed, but make sure you stick to at least 3 times a week. If you rarely move and you suddenly start exercising too much and too intensively, you will only disappoint yourself and become demotivated. Therefore, start slowly so that the exercise is relatively easy to maintain.

3. Increase your calorie consumption

Make small changes that create more movement. For example, in addition to the structural movement of step 2, you can always take the stairs instead of the elevator. Did you forget something small from the supermarket? Then walk there instead of taking the car. Grab every bit of movement you can grab ; All in all, you then ensure a huge number of extra calories burned. Here are many more small tips, tricks and ways to consume many extra calories every week.

4. High Fiber Foods

Eat products with a lot of fiber , such as whole wheat bread (whole wheat flour; “regular” brown bread or multigrain bread is not enough), leafy vegetables, beans, legumes and bananas.

5. Tasty, but healthy food

Choose the healthy products that you like. The diet recipes on this site can help you with this. You don’t have to stick to a strict diet or diet plan ; it’s not necessary. As long as you know approximately how many calories are in it and which nutrients they mainly consist of.

Losing a lot of weight doesn’t mean you can’t eat tasty things. The point is that you eat more complex carbohydrates than simple sugars… More essential amino acids than the same proteins over and over again… And more (single and polyunsaturated) fatty acids than saturated fats . And certainly no trans fat!

6. Spreading your daily calorie intake

Eat smaller meals several times a day. Eating five or six times a day will keep your blood sugar levels stable and at the right level. This means you have less need for sweets and snacks and more energy. You can invest this energy again in step 2 and step 3. By dividing your calorie intake over several small meals, your metabolism will also work faster and more efficiently… In contrast to most diets, which only slow down your metabolism.

7. Don’t bring it home!

Think forward. Think in advance what you are going to eat and make sure you have these products at home. Get as few products as possible that you don’t need. Also, don’t make excuses like ‘but that’s good for the kids’ – you’re just kidding yourself. Because you know you’re going to be the one to eat at least half of that candy bag. So just don’t buy them . What you do not have in the house, you cannot stow in at a “weak” moment.

8. Diet Diary

Keep track of what you eat in a diet diary . This way you can see exactly how many calories you eat and you are also more aware of what you eat . Also, don’t forget to count everything you drink , because this quickly adds up to several hundred calories. Do not be alarmed if you have eaten slightly more than the maximum number of calories in one day. As long as the average in a week is good, it doesn’t matter that much.

 

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Health

Tips for Choosing the Right Massage Therapy for You

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There is nothing quite like a massage to help you relax and rejuvenate. Whether you’re looking for the best massage Singapore or a more invigorating deep tissue massage Singapore, there are plenty of options available to suit your needs. Massages not only feel amazing, but they can also offer a host of health benefits. From reducing stress and anxiety to improving circulation and relieving pain, massages can help improve your overall health and well-being. If you’re looking to improve your health and feel your best, consider adding massages to your wellness routine.

The objective of your massage

When it comes to choosing the right massage therapy for you, there are a few things to keep in mind. First, consider what you’re looking to achieve from your massage. Are you hoping to reduce stress and anxiety, relieve pain, or improve circulation? Once you know what your goals are, you can narrow down your options and choose a type of massage that will best help you achieve those goals.

What about your budget?

Another thing to keep in mind is your budget. Massages can be expensive, so it’s important to find one that fits into your budget. There are a variety of massage therapies available at different price points, so do some research to find one that works for you.

The therapist matters

Finally, make sure to find a reputable and qualified massage therapist. Ask friends and family for recommendations or look for online reviews. Once you’ve found a therapist you’re comfortable with, book an appointment and enjoy the benefits of massage therapy.

Tips for getting the most out of your massage therapy session

There are a few things you can do to ensure that you get the most out of your massage therapy session. First, be sure to communicate with your therapist about your goals for the session. Whether you’re looking to reduce stress or relieve pain, it’s important that your therapist knows what you’re hoping to achieve. This will help them tailor the session to your needs.

Next, be sure to arrive early for your appointment so that you can get settled in and relax before your massage begins. Once the massage is underway, be sure to communicate with your therapist if you have any pain or discomfort. It’s important to let them know so that they can adjust their technique accordingly.

Finally, be sure to drink plenty of water after your session. Massages can cause your body to release toxins, so it’s important to flush them out by drinking plenty of water. This will help you feel your best and ensure that you get the most out of your massage therapy session.

In Summary

Massages can offer a variety of health benefits, so if you’re looking to improve your overall health and well-being, consider adding them to your wellness routine. With a little research, you can find the perfect massage therapy for you and enjoy all the benefits that massages have to offer.

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Health

Orange

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Characteristic of orange

The sweet orange is a small, evergreen tree with white, fragrant flowers and shiny leaves. The tree grows up to 6 meters high and is native to China. Today this orange is grown around the Mediterranean and in North America (Florida). The tree is smaller than the bitter orange (C. aurantium var. amara), from which neroli and petitgrain are distilled. Orange is one of the most popular oils in aromatherapy. Pressed citrus oils may contain pesticide residues. Therefore, it is preferable to buy oil of organic quality.

The yield of essential oil is about 0.5%. This means that 200 kg of mature peels are needed for 1 liter of oil. The color of this oil is yellow to orange, depending on the species and place of origin. The scent of sweet orange is very recognizable: lively, fruity fresh with an undertone of sweet. The perfume industry makes extensive use of orange in fruity perfumes. The oil is characterized as a top note.

 Properties of orange

In the literature, properties are usually mentioned that apply to the fresh juice. Research is ongoing whether these properties also apply to the essential oil. Sweet Orange is an antidepressant, antiseptic, antifungal, calming for nervousness, stimulant on lymph, heart and digestion. Its properties are similar to the bitter orange, but the sweet one is milder and more suitable for children. Oil from the peel of the bitter orange contains higher percentages of furocoumarins, which can cause a sensitivity to sunlight.

Application of orange oil

In the aroma evaporator: orange gives off a sweet and fruity scent. Orange can be used neat in the aroma evaporator, but like all other citrus oils, orange is very suitable for mixing; for example with lavender, cloves, cinnamon, nutmeg, ylang ylang or pines. Orange can be used in the aroma evaporator to disinfect the environment and furthermore in case of cold and bronchitis. Orange energizes and relaxes nervousness and stress.

On the skin: see general rules of application . In skin care, sweet orange can be used for oily skin and wrinkles. Orange soothes cracked skin and fissures and strengthens the epidermis. Orange supports the regeneration of skin cells.

In the bath: see general rules of application . Orange in the bath can be used for cold and flu, spastic bowel, palpitations, nervousness and stress.

Dosage of orange oil

In the aroma evaporator: a few drops of your choice, pure or mixed with other oils.

On the skin: up to 10% in adults – with topical use.

In the bath: a maximum of 10 drops in a full bath. 

As a flavouring: a few drops in a jar of honey. Orange can also be mixed with, for example, cake batter.

Orange Oil Overdose And Side Effects

In low doses, sweet orange oil is non-toxic, non-irritating and non-sensitizing in most people. Older (oxidized) oil in particular gives a greater chance of hypersensitivity. The phototoxicity of sweet orange is controversial. It has not been demonstrated, but the pressed orange oil contains traces of coumarins (0.00005%) which are responsible for the phototoxicity. Sweet orange mixed with other non-phototoxic essential oils reduces the risk of phototoxicity.

Orange Oil Warnings

Essential oils from citrus fruits oxidize quickly and should therefore be kept in the refrigerator before use on the skin. The older the oil, the greater the chance of hypersensitivity. Caution is advised when using sweet orange oil on sensitive or damaged skin. When using sweet orange in the bath or on the skin, do not put it in the sun or on a sunbed for several hours.

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Health

Carrot oil for healthy skin

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For healthy skin

But did you know that in addition to eating carrots as a healthy vegetable, you can also use them in other ways to keep your skin healthy?

A carrot contains many good substances such as vitamins and minerals. And also the substance beta-carotene that provides the orange color. 

Beta-carotene is converted into vitamin A in the body. It helps build the skin structure, protects as an antioxidant against free radicals, protects against inflammation and aging of the skin. 

To be able to use the power of the root, you can absorb the substances from the root in oil.

Carrot oil for the skin

Carrot oil is a fine facial and skin oil.

Especially good for tired and pale skin. It repairs the skin, is nourishing, prevents aging and gives the skin a fresh tone. 

You can use it pure or add a little oil to your day or night cream. 

Carrot oil also has a somewhat protective effect against the sun. 

And you can use carrot oil well as hair oil. For example with dry and split ends.

Nice stuff to have at home!
And not at all difficult to make yourself.

The carrot in the garden

You can of course grow carrots yourself in your garden.

I have a specific nursery for carrots, but in my garden you will find several in different places. Just free between the other plants.

Because carrots give a nice bloom and then many seeds.

Besides enjoying the flowers, I also enjoy the many insects that visit the flowers.

For that reason alone it is certainly worth leaving a number of root plants in the ground. After the flowers wilt, the seeds arrive. Some of this I harvest and save for the next year and some of it I already spread in the garden.

carrot oil recipe

What do you need:

  • 1 Organic fresh carrot
  • Sesame oil or olive oil or sunflower oil
  • A clean sterile jam glass 

To work: 

You have two methods of making it. One needs a little more time (the cold Two method) the other is ready in a day (warm method). 

Method 1: Cold method

To work: 

  1. Peel the carrot and grate the carrot.
  2. Fill a sterile glass jar halfway with carrot grater. 
  3. Pour the oil into the pot to the brim. 
  4. Stretch a cloth at the top of the pot and tie it so that the moisture can evaporate. Place the pot in a sunny spot, for example on the windowsill. 
  5. Stir regularly for the next 4 days. 
  6. After 4 days, put the lid on the jar instead of the cloth and shake the jar regularly.
  7. Check regularly whether the lid is damp on the inside and if there is moisture on the inside, you can remove this with a clean cloth. 
  8. After 4-6 weeks the oil is ready. 
  9. Pour the oil through a fine sieve or a coarse sieve with a fine cloth in it. 
  10. Pour the oil into one or more dark bottles. 

Method 2: Warm method

To work:

  1. Peel the carrot and grate the carrot. 
  2. Add the grated carrot to a small saucepan or sterile jam jar and pour the oil over it, just enough to cover the grated carrot. 
  3. Place the smaller pan or the jam jar (on a cloth that you place in the bottom of the pan) in a larger pan that is filled with water and heat the pan. 
  4. The water should certainly not boil. 
  5. Let it steep for about 2 hours on low heat. 
  6. Stir regularly to allow the moisture from the root to evaporate. 
  7. Pour the oil through a fine sieve or a coarse sieve with a fine cloth in it. 
  8. Pour the oil into one or more dark bottles. 
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