Ugh, cellulite. Are we right, ladies? Did you know that almost 90% of women will have some cellulite? It’s caused by various factors, from genetics, diet, nutrition, exercise, hydration, and circulation.

For many of us, exercise alone won’t eliminate cellulite, but it can definitely minimize its visibility and distribution. Want to know more? Well, you’re in luck because we’ve put together a list of some of the best exercises for beating cellulite! Read on to find out more.

Fat burning exercises that target cellulite

If you’re trying to get rid of cellulite, you want to remove as much excess body fat as possible. This is because cellulite is caused by a build-up of fat caused by an excess of fat storing hormones in that area. So, if you’re controlling those hormones with a healthy diet and then burn as much fat as possible through fat burning exercises, you’ll be well on your way to reducing your cellulite.

Our favorite way to burn fat is through interval training. If you use structured weight training exercises, your metabolism will keep working and burning calories – even after your workout.

Also Read: How to wave bingo wings goodbye

Alternatively, you have some cardio options too. Walking can burn up to 300 calories an hour; if you incorporate some speed walking to play on interval training, you’ll find yourself burning even more calories. Running and cycling are great ways to burn fat but remember that interval training is fundamental here.

So, once you’re warmed up, try sprinting for a set time, recovering, and then going again. The more repetitions you do, the increased burn of your calories and fat will be.

Strength training

As well as reducing your body fat, firming and improving the tone of the muscle underneath the cellulite will help you smooth out the surface of your skin. A great way to do this is through strength training moves that build up the hamstrings, buttocks, quads, and hips.

Aim for training that targets the areas affected by cellulite at least 2/3 times a week and, over time, increase the weight to challenge and tone those muscles.

Also Read: 5 exercises to tone your belly after weight loss

Here are our favorite strength training moves to firm and tone up muscles:

• Lunges – whether you do them stationary or the walking version, lunges target all of the lower-body muscles, plus you can increase the pressure on your muscles with weights held in your hands. If you’re new to lunges, build them up slowly and work on your form over the amount you can do.
• Side steps – these seem like a simple exercise but combined with resistance bands around your lower shins, these can be incredibly effective.
• Squats – look, ladies, we all know squats can be tricky, but that’s why they’re here! Remember to lean your weight back into your heels and keep your back straight, just like you are going to sit down in a chair.
• Step-ups – stepping is a great way to tone your legs. These are a great little exercise, whether you’re just at home using a bench or a step or the elliptical machine/stepper in the gym.
• Leg raises – another seemingly simple exercise that has a significant impact. Do single leg raises to target each muscle group before switching sides.

A healthy lifestyle

Exercise is an essential part of reducing cellulite, but you also need to support your workouts with balanced nutrition and healthy living habits. So, a diet that includes a range of whole grains, low fat, protein, fruit, and veggies and ensure that you’re drinking lots of water and getting plenty of good quality sleep.

Also Read: 15 ways to cut calories with ease

In addition, regular massaging of the areas impacted by cellulite will encourage circulation and lymphatic drainage; this helps your body get rid of toxins that build up in fatty cells. As well as smoothing out the skin.

Ready to beat cellulite?

So, there you have it, ladies, our top tips for using exercise to reduce cellulite! We know that you’ll be progressing on your weight loss goals and fighting back against cellulite in no time. However, if you need some support in your healthy living goals, did you know that Trimtone is a 100% natural fat burner for women? It can help you reduce those pesky cravings to focus on becoming a better, healthier you!

Made with 100% natural ingredients, Trimtone boosts your metabolism, reduces appetite, and fires up fat burn!

You have goals to achieve a healthier lifestyle or a weight loss target to meet for a special occasion, you’re all pumped up and motivated to reach your goals, but you’re so tired and just don’t have the energy to work out? Does this sound familiar? We’ve all been there, ladies.

Everyone’s energy levels fluctuate sometimes, and we all go through periods of low energy. But the good news is that we can all boost our energy levels! Research shows that often low energy results from the foods we eat, so we’ve put together our top tips for increasing your energy levels to give you that oomph to exercise and develop a consistent routine.

Feed your gut

We all have trillions of microbes living in our gut, making up our gut microbiome. Our gut microbiome isn’t only crucial for our digestion but also our overall health. Everyone’s microbiome is different and needs different foods to thrive.

Having a diverse microbiome with many different microbes in your gut is great for your health. Often when your gut is feeling out of sync with your body or not in the best shape with microbiomes, you’ll feel exhausted, but by feeding it well, you can see the results in improved energy levels.

Avoid spiking your sugar

When you eat carbs, your blood sugar rises. This is a normal response, but it can be harmful in the long term if your blood sugar rises or crashes too quickly. When your blood sugar dips or spikes, you’ll often notice changes in your energy levels and symptoms like difficulty concentrating, irritability, and hunger.

Also Read: 13 tips to trim down – backed by science!

Instead of simple carbs, eating more complex carbohydrates, particularly whole grains, fruits, veggies, beans, seeds, and nuts, can help you to control your blood sugar.

Reduce processed foods

We already know that convenience and grab & go foods aren’t the best for us, and they’re often highly processed with added sugar, salt, unhealthy fats, and additives. They’re typically harder to digest and can cause your blood sugar to become unstable. Instead, eat more whole foods such as:

• baked potatoes over potato chips
• oatmeal instead of sugary cereal
• dark chocolate instead of candy
• fruit instead of juice or soda

Drink lots of water

If you notice that your energy levels are flagging, consider if you’ve drunk enough water, as dehydration can cause feelings of tiredness and impact your mood. Did you know that research has shown that being as little as 2% dehydrated can affect your attention-span and hand-eye coordination?

So, whether you need brain power or energy to exercise, try a glass of water. Struggling to stay hydrated? Try these tips:

• drink a glass of water before each meal
• carry a refillable water bottle with you
•  use a straw to make it easier to drink
•  start your day with a large glass of water
•  flavor your water with fruit or herbs
• drink herbal teas

Go easy on the caffeine

We can all count on a cup of caffeine to increase our feelings of alertness and energy. However, whilst you might feel like you need a cup of coffee to get through the mid-afternoon slog, having coffee too late in the afternoon can negatively impact your sleep and create a domino effect.

Make sleep a priority

This brings us to your sleep! Obviously, if you’ve had a poor night’s sleep, you will feel it the next day. If you regularly sleep badly can lead to your energy levels being impacted and changes in your appetite.

Plus, when many of us sleep poorly, we’re more likely to snack on sugary and processed foods resulting in blood sugar spikes, crashes, and lower energy levels.

Also Read: What’s the big deal about the Mediterranean and Dash Diets?

The CDC recommends getting at least seven hours of good quality sleep a night. This might feel impossible with our busy lives, but it should be a priority and go to bed earlier if you’re struggling to get enough sleep. Going to sleep earlier sets you up nicely for the next day, with controlled blood sugar levels.

Stress management

Look, ladies, none of us will be able to remove stress entirely from our daily lives, that’s not realistic. But you can address your stress levels with positive coping methods to increase your stress management and stay on top of things.

Also Read: 15 ways to cut calories with ease

Stress is part of our everyday life, but there are some small things that we can do to address it:

• get outside every day
• take a walk or do some light movement
• exercise regularly
• use breathing exercises to feel calm
• work with a therapist
• call a loved one
• get enough sleep

Don’t smoke

Did you know that smoking can make you feel low in energy? Plus, it can impact your motivation to change your habits. If you currently smoke, you might find that quitting smoking will improve your overall health and boost your energy levels.

Try Trimtone

Trimtone’s 100% natural formula allows you to maximize your fat loss whilst also giving you more energy. Fight back against fatigue with Trimtone’s natural ingredients.

Sometimes we might all feel a bit flat or tired, and often it will come down to a combination of things like your diet, exercise, sleep and even your genes to some extent. The great news is that you can boost your energy levels by making minor changes to your lifestyle and diet.

So, if you need some support to reach your healthy living goals, fight the fatigue, smash through your targets and curb those cravings, then Trimtone is here to support you!

Our 100% natural formula allows you to maximize your fat loss and helps you to curb cravings; our powerful ingredients tell your body to burn more calories whilst giving you more energy!

I know, ladies… there is nothing worse than being self conscious about a particular body part. Not only that, they’ve got a name for this one! I know you know exactly what I’m referring to, I mean those dreaded bingo wings.

If you’ve ever felt like a quick goodbye wave has turned into never-ending wobbling at the bottom of your upper arm… Trust me when I say, you’re not alone here! However, I’m also not saying you have to tolerate them forever.

And now you’re wanting to know what you can do about it, am I right ladies? Don’t worry, I shall be revealing all shortly!

Bingo wings: why do we get them?

Our bodies naturally lose muscle mass as we age, meaning our connective tissue also weakens. From our mid 20s, the body’s collagen starts to break down, resulting in our skin not being as firm as it once was.

I know it’s not sounding brilliant so far, but sadly it doesn’t end there either. Muscle cells that give the skin that extra elasticity also start to shrink. We just can’t get a break can we, ladies? The combination of this means it’s not a rarity to notice a little droopiness here and there.

Not only that, but from a genetics standpoint, if you suffer from weak connective tissue, those awful ‘bingo wings’ could turn up to the party a little sooner than we’d normally expect them to.

If you feel slightly bemused, or maybe you know ‘bingo wings’ as some other name. It refers to skin that somewhat sags down at the bottom of your upper arm, just below your biceps. If you’re unsure if you have bingo wings, do a big wave and see if that part of your arm keeps on just joyfully swaying about.

What is the cause of the dreaded bingo wings?

The sagginess under your arms usually starts to appear when we’ve got an imbalance of skin to muscle mass. In some instances, this is the result of not enough muscle. It may also be the result of having lost weight at quite a rapid rate, meaning the skin hasn’t had enough time to adapt.

Unfortunately, when there is an imbalance of muscle mass or fat loss happens quite quickly without toning, gravity works its unwanted magic to form those bingo wings. So, what is it you can do about them?

How to wave off those bingo wings?

If you’re concerned that your arms are feeling a little saggy, do not worry, as you’re certainly not alone! The great news is, there is something you can do about it… strength training!

Do you remember earlier when we talked about what causes bingo wings? Well, whether it was some speedy weight loss and a lack of toning or a lack of muscle mass, we’ve got you covered.

Strength training can actually work to remedy that dreaded droop, and it’s something you get started with right away, with or without going to the gym.

Also Read: 5 exercises to tone your belly after weight loss

In order to fight the flab, effective and targeted arm exercises are needed to tighten and support your arm muscles, this will naturally lift this specific area to battle those bingo wings. What can I say ladies, quite clever isn’t it?

Whilst of course, I’d always recommend that you train your upper body in general, targeting those arms is especially important here! Sadly though, this is going to disappear overnight. So this is most definitely going to be a long-term commitment kinda thing! Alongside these regular workouts, it’s important that you pay attention to your diet, hydration levels and ensure you’re eating a variety of foods. I’m sorry, but you’re going to need to put those cookies back in the cabinet.

I know it can be difficult to curb those cravings, but don’t worry, Trimtone is always here to help with that.

So, which muscles should you be working on?

In order to fight off our stubborn bingo wings, or even stop them in their tracks before they become a problem, you should be focussing on the following muscles:

• Biceps / Musculus biceps brachii: The counterpart to the triceps, the bicep sits just above the bingo wing and can be seen/activated when you pull your arm towards your chest – especially prominent during pull-ups or push-ups and other bicep exercises

• Triceps / Musculus triceps brachii: The triceps run along the back of the upper arm, working to pull the flexed forearm backwards

Battle against bingo wings with these 7 exercises

Right ladies, are you ready to banish those bingo wings for good?

Hell yes, you are!

These seven exercises are essential for toning your arm muscles, without building massive arms. Unless it is a dream of yours to be buff, then have at it!

These can be in the gym or also easily done at home too. The important thing to note here is getting your execution right in order to control each movement and work the right muscles correctly. Start by doing these with lighter weights and doing more reps, before you decide to increase the weight.

Bicep curls

For the bicep curls, grab a dumbbell in each hand and stand upright with your feet hip-width apart, keeping your torso upright and core engaged.

Start with your arms by your sides, grip the dumbbell with your palms facing upwards, then lock your upper arms and bend at your elbow to move the weight towards your chest.

Don’t swing them about and don’t forget to tense your tricep at the lowest point before starting the next rep.

Tricep extensions

To do this exercise you’re going to need to grip a single dumbbell with both hands.

Then start by lifting the dumbbell up behind your head, gripping it with both hands. Keep your upper arms by your ears and your elbows pointing forwards, try not to let them close in beside your ears.

Also Read: Is walking enough of a workout for weight loss?

Now, keep your torso upright and engage your core. Then keep your shoulder blades in place, tense those triceps and bring the dumbbell upwards towards your neck without moving your upper arms.

Return to the start and repeat.

Flies

For flies, stand upright with your knees slightly bent and engage your core. Grip a dumbbell in each hand and let your arms hang at your sides, with your palms facing you.

To do the move, lock your shoulder blades, relax your neck and raise your arms beside you and keep your elbows straight. Move them at a controlled pace until your hands are at about shoulder height.

Then return to the start and repeat.

Dips

For dips, you’ll need to support yourself with your hands behind you, either on the edge of some stable furniture at home or on a weight bench. Keep your arms behind you, with your fingers facing forwards, and your elbows rotated slightly inwards. Then either stretch your legs out or keep them slightly bent.

Tip – You can increase the intensity of the exercise the further away your feet are.

Then to do the exercise, whilst keeping your back straight, slowly lower your body downwards, but don’t sit down. Then press your way back up without allowing your elbows to fully extend.

Shoulder press

For the shoulder press, grab yourself a dumbbell in each hand and place your hands by your shoulders, palms facing forwards. Stand with your feet shoulder-width apart and engage those abs.

Then, push the weights up over your head in a straight controlled motion, then slowly lower down and then repeat.

Military plank

Get into an average forearm plank, with your elbows below your shoulders. Don’t forget to tighten your glutes and abs.

Then from this position, raise your body up by moving up from your forearms into a high plank, then return to your forearms and repeat.

Close-grip push ups

To do this exercise , get down on the ground in a high push up position, keep your hands below your shoulders and fingers pointing forwards. And ladies, I’m going to say it again… engage that core!

Then bend your arms slowly and lower your body until you’re almost touching the floor, keeping your elbows close to your body.

Also Read: Why sleep is important for your weight loss

Then return to the start and repeat.

Our conclusion: fighting back against bingo wings

If you’re really sick and tired of your bingo wings, these tips will have you well on your way to binning them off in no time!

Try to remember though ladies, you won’t see changes overnight and it’s important to pair regular workouts with a balanced and varied diet.

Ready to get your confidence back?

With the tips above, you’ll be waving those bingo wings goodbye in no time!

But of course, if you need a little extra support on your journey, there’s always Trimtone. Our 100% natural formula works to fire up fat burn, suppress your cravings and boost your metabolism.​​

You’ve got this, ladies!

Ladies, we all know that we need to be in a calorie deficit to lose weight, right? It sounds simple; you need to eat fewer calories than you burn. But if you feel like you’ve tried everything and you just can’t cut down your calorie intake, then we’ve got you!

These 15 smart tricks for cutting calories will have you reducing your calorie intake without cutting down on your joy or restricting your favorite foods in no time!

1. Count your calories

Logging and counting your calories is an easy way to know exactly how much you’re eating and where you can cut down.

In the past, logging your calories has been time-consuming or long-winded, but now there are so many apps to make it easier and quicker than ever before.

2. Use less sauce

Did you know that adding condiments like ketchup or mayo to your food could add more calories than you realize? For example, one tablespoon (15ml) of mayo is 57 calories. You could try using less sauce or swapping to a low-fat alternative to reduce the number of calories.

3. Don’t drink your calories

A 16-ounce (475ml) bottle of Coke has nearly 200 calories and 44 grams of sugar. Drinks, especially sugary drinks like sodas, can be a forgotten or disregarded source of daily calories. Plus, they have links to obesity and type 2 diabetes.

4. Cut down on sugar in your hot drinks

While tea and coffee are healthy, low-calorie drinks, however, every teaspoon (4 grams) of sugar adds 16 calories to your drink. It doesn’t sound like a lot, but a few sweetened teas and coffees every day can start to add up.

5. Cook your own meals

We know, at the end of a long day, the last thing you want to do is cook a fresh meal, but when you buy food prepared by someone else, even if that’s seemingly a healthy or low-calorie ready meal.

Also Read: 10 motivational tips that will change your life

However, these meals can contain hidden sugars, fats, and processed foods. You have much more control over what you’re eating and how many calories by prepping your meals.

6. Don’t keep junk food at home

How many of us can’t resist chips or chocolate once it’s in our kitchen? However, if we’d never bought it, we’d probably not even be thinking about it?

When you keep junk food within easy reach, it’s all too easy to reach for it when you’re stressed or bored. Make it easier to resist temptation by not keeping them at home.

7. Use smaller plates

Did you know that today’s dinner plates, on average, are 44% larger than they were in the 1980s? When we use larger plates, we typically fill those plates with food, leading to overeating.

Also Read: 14 healthy food swaps to boost weight loss

By choosing a smaller plate, you could keep your portion sizes on track and reduce overeating.

8. Bulk up your meal with veggies

It’s estimated that 87% of Americans don’t eat the recommended amount of vegetables every day. Get more into your diet by filling half of your plate with vegetables, and cut back on higher-calorie foods in the process.

9. Drink a glass of water before your meal

Increase your satisfaction and lower your calorie intake by drinking a glass of water before a meal. One study revealed that drinking a liter of water before a meal reduced calorie intake by approximately 13%.

10. Eat your meals slowly and without distractions

Taking your time to eat and chewing slowly might help you to feel full quicker as it gives your brain more time to realize what’s going on. Therefore, allowing you to eat less. If you tend to eat meals on the go or in a rush, try putting your cutlery down between mouthfuls or counting your chews.

In addition, if you’re distracted watching tv or sitting at your computer working whilst you’re eating, you’re more likely to overeat.

11. Eat smaller versions of sweets and desserts

If you’re craving something sweet, choose a smaller container instead of selecting a larger container and taking a portion from it. For instance, many brands of ice cream come in small and sharing sizes, and if you opt for a sharing size, you’re more likely to overeat than if you go for a smaller tub.

If you’re out for dinner and fancy dessert, why not share a dessert? This gives you a taste of something sweet and halves the calories.

12. Eat protein with every meal

Increasing your protein intake and eating protein with every meal is considered helpful for weight loss, and this is because protein fills you up and keeps you feeling fuller for longer. So, include a high-protein food with every meal.

13. Avoid the bread basket

When eating out at a restaurant, it can be tempting to reach for the bread basket before your meal. However, this could add hundreds of calories to your meal, especially if you’re eating multiple pieces of bread with butter.

You could send the bread basket back to avoid overeating before your meal arrives to avoid temptation.

14. Choose lower-calorie alcoholic drinks

Many people will be careful all week long about what they’re eating and then drink too much on the weekends, totally eradicating their hard work.

Also Read: 13 tips to trim down – backed by science!

Instead, limit your alcohol intake and choose clear alcohols with a low-calorie mixer over wine, beer, or a cocktail.

15. Read food labels

Not all convenient food is unhealthy; however, there may be many hidden fats, sugars, preservatives, and processed foods.

However, if you know how to read food labels, it can be much easier to understand how many calories you’re actually eating, as well as how many portions/servings are included.

The bottom line

So, there you have it, ladies, our top 15 quick tricks for cutting calories from your diet! We know that you’ll be making progress on your weight loss goals in no time.

However, if you need some support in your healthy living goals, did you know that Trimtone is a 100% natural fat burner for women? It can help you reduce those pesky cravings so you can focus on becoming a better, healthier you!

Made with 100% natural ingredients, Trimtone boosts your metabolism, reduces appetite, and fires up fat burn!

When you work hard to look your best, there is nothing worse than some bloating to ruin how your favorite clothes look. Or worse, it knocks your confidence.

However, if you have ever felt bloated, you know it can ruin your training and daily life! An outbreak can be unpleasant, disruptive, and in some cases can be a symptom of illness or food sensitivity/ intolerance.

You’re not alone if you’re someone who regularly feels bloated. Bloating is one of the most common gastrointestinal complaints in the US with around 20% of Americans suffering every week. You may benefit from speaking to a doctor or changing your eating habits to fight it. Sadly you may not be able to avoid it altogether.

Why does bloating occur?

Bloating refers to the fullness, pressure or gassiness in the stomach. If widening of the abdomen is visible, distension can sometimes occur alongside it, but this is another problem.

Many factors can cause bloating, though! From your eating habits to the bacteria that live in your gut. Even things like the location and time of your bloating, as well as other symptoms, can provide information about what is causing your bloating.

Eating too quick and swallowing air

If you eat regularly on the go, you will likely swallow large amounts of air with each bite. This can also happen if you eat a large meal, do not eat regularly or drink a lot of carbonated drinks.

Also Read: 13 tips to trim down – backed by science!

The ingested air is normally expelled before it enters your gut (causing bloating) by burping. So if you notice that you’re burping a lot after a meal and you feel bloated after a few hours, eating the meal a little slower may help you.

Gas from gut microbes

Fun fact for you – did you know that there are trillions of microbes in our gut? Their main function is to produce energy via the process of carbohydrate fermentation which then results in gas production. There are some carbs that are more fermentable than others, therefore leading to more gas.

Constipation

It’s not just gas that can cause bloating. It can also be caused by incomplete or infrequent bowel movements. Much like bloating, constipation can also be caused by a variety of factors from low fiber intake, stress or pelvic floor dysfunction.

Bowel disease

If you’re suffering from chronic bloating, this may be a symptom of a bowel disease such as Celiac disease, Irritable Bowel Syndrome (IBS) or Inflammatory Bowel Disease (IBD).

The cause of this is still mostly unknown, although researchers seem to believe that these bowel diseases could be due to abnormal contractions of the gut wall, an altered nervous system, imbalance of gut microbes or perhaps even a combination of these.

Can certain foods cause bloating?

If you’ve been looking into ways to manage the bloat, then you’ve probably already come across the phrase low-FODMAP. FODMAP is fermentable oligo-, di- and monosaccharides and polyols.

Also Read: 14 healthy food swaps to boost weight loss

We lack the digestive enzymes we need to break down most FODMAP carbs to be absorbed. So, instead, they pass through the small intestine still mostly intact before reaching the large intestine and gut microbes then ferment them. Bloating and loose bowel movements can also be caused as these carbs can encourage water into the gut.

Fruit, vegetables, grains, and beans

Foods that contain a lot of fiber also tend to be high in FODMAPs. Some of the highest FODMAP foods are:

• Beans
• Dried fruits
• Pistachios
• Cashews
• Wheat
• Apples
• Apricots and other pitted fruit
• Avocados
• Artichokes
• Mushrooms
• Garlic
• Onions
• Cauliflower
• Honey
• Milk and other dairy containing lactose

Although it might be tempting to avoid these foods, you don’t want to be removing them from your diet completely, as they’re vital sources of energy for your gut microbes and are beneficial to your health.

Protein shakes, bars and diet foods

Some protein bars, shakes and meal replacement bars contain ingredients such as whey protein concentrate and Inulin, which can cause bloating. Many of the products that are low-sugar, low-carb or sugar-free tend to be sweetened with sugar alcohols, creating a laxative effect.

Whey concentrate also contains laxatives which can lead to gastrointestinal problems, especially in people who already suffer from lactose intolerance.

Additionally, Inulin is highly fermentable and is considered a prebiotic, this means that it’s a functional fiber and is helpful to microbes. Although, it can cause bloating and gassiness as it is so fermentable.

Xylitol and sorbitol are the often used sugar alcohols to replace sugar in protein bars, meal replacements, chocolate, ice cream and syrups. They all belong in the polyols group, the P of FODMAP.

Should you be worried about bloating?

It depends on how much the bloating affects you. If it’s rare and you think it may be related to something like swallowed air, it’s probably nothing to worry yourself about.

However, if it is so often and so bad that it affects your livelihood, something else may be wrong. If your bloating is accompanied by other symptoms, such as frequent diarrhea or constipation, abdominal pain, unwanted weight loss or bloody stools, it is time to see your doctor.

How to curb bloating

Unfortunately, there are currently no medications or treatment options for bloating. From time to time everyone experiences some floating and gas. However, if you notice that your diet or lifestyle can contribute to your bloat, here are some changes you can make.

Eat at more regular times

If you don’t have your meals until you’re starving then you’re likely eating too quickly, meaning you’ll be taking bigger bites and swallowing lots of air. You may find that eating at regular times rather than just when you’re starved might help.

Get light exercise

If you’re someone suffering from bloating, chronic constipation, IBS or other symptoms of GI, you might find that some light exercise like a bike ride or brisk walk may reduce some of the symptoms.

Eat fiber and drink plenty of water

Fiber plays an important role in bowel movements and in some cases, a lack of fiber in your diet can be the cause of your bloating. It is recommended that women eat 25 grams of fiber per day. If you have not yet reached this goal, gradually increase your fiber intake to avoid GI problems.

Also Read: How to fight off sugar cravings

Also, how hydrated you are can affect your fiber intake and how it is digested. Even mild dehydration can increase the chance of bloating and constipation.

Try a gut health supplement

There are many bold claims made by gut health supplements. However, there are some options out there that are supported by evidence, for example, digestive enzymes and probiotics.

Try low-FODMAP

If you experience symptoms of IBS or bloating, then trying a low FODMAP diet is one way to alleviate the symptoms as much as possible. However, it is not intended as a long-term diet or lifestyle.

The diet includes three phases in which you temporarily reduce your FODMAP intake and systematically test your tolerance for each FODMAP group before gradually introducing FODMAP. If you are interested in the FODMAP diet, seek the advice of a fully trained dietitian or nutritionist.

As with any strict diet, long-term adherence to a low FODMAP diet can be a challenge in meeting your nutritional needs.

Our conclusion

There are many possible causes of bloating and it is often considered a normal part of the digestive process. However, it may indicate that something else is going on and if you experience bloating along with other symptoms, consult a doctor.

If you feel a little uncomfortable, a few changes in food choices, eating habits and adjusting your water intake can save you from that horrible bloated feeling.

Ever wondered how Trimtone can support your healthy living goals? Our 100% natural formula works to burn fat, reduce your appetite and boost your metabolism, so you can fight off the bloat and feel your best!

So, you hit the town last night and now you’re feeling a little worse for wear…

It seems like just five minutes ago that a shower and a coffee could shake off even the worst hangover! But now, you’re sprawled out on the couch wondering if you’ll ever move again, am I right?

Believe me, we’ve all been there. The chances are, even the word cocktails makes you want to run to the bathroom. But why do hangovers seem to have a 24-48hr expiry date all of a sudden? What happened to just brushing it off and heading out the door?

Well, my friend… If you’re wondering where it all went wrong, keep reading! As I’m about to cover why these types of hangovers occur, and how to combat them.

What’s a hangover, really?

Although many of us can define a (horrendous) hangover pretty easily, from a medical standpoint, there’s actually limited understanding.

Generally, a hangover is considered a form of withdrawal and tends to be short-term. Although some hangovers may feel like they’re going to last forever, they won’t – I promise!

Also Read: 13 tips to trim down – backed by science!

Put simply, a hangover involves your liver working overtime in order to process the previous evening’s alcohol intake. First, your liver needs to break down alcohol into acetaldehyde, which is toxic to the body. Next, it breaks down acetaldehyde into acetate, which is nontoxic.

After consuming a few too many cocktails, your body can be overloaded, meaning it can’t turn acetaldehyde into acetate quick enough. This is usually where the dreaded hangover comes in.

What does alcohol do to the body?

While the odd drink here and there isn’t likely to cause significant damage, binge drinking can take a serious toll on your overall health over time. We’re all affected by alcohol differently, but here are some of the feelings you may experience after drinking:

• Muscle pain – drinking alcohol could lead to muscle cramps and weakness.
• Metabolism problems – alcohol can damage the tissues in your digestive tract and prevent your intestines from digesting food properly, which means that your body doesn’t absorb nutrients and vitamins.
• Neurological function – alcohol can make communication between your brain and body more difficult. This makes coordination quite tricky for sure!
• Reduced immunity – according to research, drinking a lot of alcohol may reduce your body’s immunity, making it more difficult for your body to fight off germs and viruses.

How much alcohol causes a hangover?

Sadly, there is no magic number (sorry!). And how much a person drinks before experiencing a hangover will depend on their own body and metabolism.

For some of us, the liver can detox a lot faster, removing alcohol from the body. While others may have impaired alcohol metabolism (usually due to genetic factors) and may find that half a glass of wine or beer is enough to have a hangover.

Women often have lower levels of the liver enzyme to remove toxins from the body than men, so women are more likely to experience a hangover (sorry ladies!).

Also Read: How to fight off sugar cravings

To make matters more complicated, weight and height can also affect how you flush alcohol out of your body.

Why can some hangovers linger for longer?

When your head is thumping and your hangover feels never-ending… Here’s why it could be hanging around a little longer than you hoped:

• You didn’t drink enough water – Alcohol can quickly dehydrate you, making you feel sluggish (and pretty gross!) the next day. It can also slow down how quickly your body detoxes the alcohol out of your system the next day.
• You didn’t get enough sleep – After drinking, our sleep is typically more disturbed than usual. So while you may have conked out after a few too many, the likelihood of deep, peaceful sleep is relatively low.
• You were drinking dark booze -Introducing… congeners, these are the flavoring agents or by-products of fermentation, and they’re linked to hangovers. Stay clear to keep clear of hangovers.
• You’re getting old…er… – Compared to your 20s, the body’s ability to detox starts to slow as we get older. As we age, our cells are also aging and unable to process toxins in the same way as when we were 21, for example.
• You have a sensitivity or intolerance – Many of us have sensitivities we’re unaware of, especially when it comes to gluten – with beer made with barley and hops.
• You drank on an empty stomach – Alcohol can irritate your stomach lining, making any hangover nausea, pain, or vomiting worse. Not having food in your stomach before drinking can make this all feel worse. Eat something filling and carb-filled over a salad to line your stomach.
• You’re on your period – During your period, your body is already going through a lot! Adding dehydration into the mix can lead to a nasty hangover you’d rather avoid, believe me.
• You’re on medication – since your liver is responsible for breaking down medications, if you’re on medication, you’ll be forcing those two organs to work even harder, which may result in them working slowly.

How to cure a hangover

If you’re hanging off the couch as you read this, don’t worry, I’m about to share my top tips for both preventing (although it may be too late now, sorry!) and curing a hangover.

While there is little research into truly ‘treating’ and ‘curing’ a hangover, a small amount of research has shown that people who took an L-cysteine supplement after three hours of drinking reported lower levels of nausea, headaches, and anxiety the following day compared to those who took a placebo. However, there’s still room for plenty of further research.

Also Read: Is walking enough of a workout for weight loss?

Until someone works out the ultimate hangover cure from a medical perspective, I’m sharing my top tips to help shake off that dreaded next-day feeling:

• Make sure you eat breakfast! This helps to restore any lost vitamins and minerals, as well as restore your blood sugar levels and reduce hangover symptoms.
• Get plenty of (good quality) sleep
• Keep drinking… Water. It’s important to rehydrate!

Now, remember, in order to help avoid that dreaded hangover feeling, remember to eat before drinking, keep drinking water throughout and don’t go overboard, ladies!

Now, once your hangover is well and truly over, Trimtone is here to support your healthy living goals! Get back on track and boost your metabolism with our 100% natural formula, designed to curb cravings and boost fat loss. You’ve got this, ladies!

The US News & World Report’s annual diet list for the fifth year in a row has just ranked the Mediterranean diet as the best overall diet. Following closely behind? The DASH diet and the flexitarian diet, tied in second place.

While the approach might be slightly different, all three of these diets have a lot in common. Not only are they all well researched with proven health benefits, they all recommend reducing or eliminating processed foods and replacing them instead with fruits, vegetables, lentils, beans, nuts, seeds, and whole grains. Plus, as far as diets go, they offer a lot of variety, flexibility, and very few rules.

As well as proven weight loss, the Med and dash diets have a lot of health benefits, for example, reducing risks of certain cancers, heart disease, and diabetes.

Sustainable, long-term dieting

Let’s be real, ladies, how many of us have given up on a diet when cravings overcome us? The foods that we want to eat are calling our names and we give in, and then we give up.

However, the Mediterranean and Dash diets are less likely to have these cravings crash because there’s a lot more flexibility and moderation. Instead of cutting out your favorite foods; you simply eat them in moderation. What?!

Also Read: How to fight off sugar cravings

Many nutrition experts believe that the Med and Dash diets see greater long-term success because they’re so flexible. In addition, they’re easy to follow, which makes them a lot easier to sustain long term. Instead of feeling like you can’t eat anything and you’re depriving yourself, you’re adding fresh fruit and veggies, whole grains, and fish to your diet. And this feels much more manageable and sustainable than battling against a diet full of restrictions.

Rather than being built on depriving yourself, both diets follow an approach based on improving health.

Top tips for changing your eating habits

• You don’t have to become vegan or veggie overnight – Instead, mix it up with more fresh fruit, veggies, beans, lentils, and whole foods.
• Be patient – Remember, long term changes don’t happen overnight.
• Limit your alcohol intake – If you can’t cut alcohol out completely, limit the days you drink. Plus, try to stick to lower-alcohol options such as a white wine spritzer rather than a full glass of wine.
• Personalize your plate for you – Remember, everyone’s plate will look different from each other, and your plates will look different day-to-day.
• Use Trimtone – Struggling with your cravings? Or feeling a bit flat? Trimtone can help curb those cravings and cut out snacking without losing energy.
• Seek professional support – If you’re not sure what food groups you should be eating or filling your plate with, meet with a registered dietitian or nutritionist to support you going through these changes.

Health trends for 2022 and beyond

Outside of dieting, nutrition experts are seeing health trends shifting towards less meat, less alcohol, and less sugar. And experts say that many people are taking the initiative to make positive steps toward healthy decisions.

In December 2021, the 2020–2025 Dietary Guidelines for Americans was released; however, they didn’t include the reduction in the recommended daily intake of alcohol and sugar, which health and nutrition organizations have criticized.

Also Read: 13 tips to trim down – backed by science!

In addition, the American Institute for Cancer Research released a statement revealing that The Dietary Guidelines Advisory Committee found that the current evidence does in fact justify tightening the alcohol guideline for men to match the recommended limit for women, which is no more than one drink per day.

Despite the Dietary Guidelines for Americans not implementing these changes, nutrition experts say they’re still noticing a gaining momentum for plant-based, lower-sugar, lower-alcohol lifestyles as more and more take an interest in their overall health.

This isn’t to say there’s less interest in sugar and red meat, but there’s a different approach. Many of us are moving away from sugary sodas and towards drinks like flavored sparkling waters. Plus, consumers are taking a more flexible approach, with consumers choosing more meatless meals throughout the week.

Overall, more people are interested in their overall health and wellbeing, as opposed to trying to reach a goal weight.

Also Read: 14 healthy food swaps to boost weight loss

As our interests move this way, it’s no wonder that diets like the Mediterranean and Dash diets are gaining popularity. With plenty of evidence to support their sustainability for healthy living.

Ready to try the Med or Dash diet for yourself?

So, there you have it, ladies! There’s no doubt about it, if you’re looking to make long term changes, then the Med and dash diet could be for you. With lots of health benefits, reducing risks of certain cancers, heart disease, and diabetes, as well as weight loss, it’s a win-win.

Trimtone is a 100% natural fat burner for women, helping to reduce those pesky cravings so you can focus on becoming a better, healthier you!

Made with 100% natural ingredients, Trimtone boosts your metabolism, reduces appetite and fires up fat burn!

If you lose a lot of weight, it can leave behind excess skin, especially around your tummy. You have done the hard part of losing weight, but loose skin is very common after losing weight and it can be difficult to get rid of it yourself.

The good news is that there are some strength training exercises that combined with a healthy diet and cardio, it can help you burn excess fat and tighten the skin on your stomach.

We’ve compiled a list of our five favorite exercises to tone your tummy and leave you with a solid middle section in no time! Focus on 15-20 reps with each exercise.

Legs Up Straight Arm Crunch

This exercise is great for toning up those upper abs, and ladies if you feel like challenging yourself a little more, grab yourself a dumbbell to make this is a little more difficult.

Also Read: 10 tips to beat your junk food cravings

Start on your back with your legs in the air, 90 degrees from the floor. Then with straight arms, or holding your dumbbell, curl your shoulders and upper back from the floor using your core strength and abs whilst reaching towards the ceiling.

Hold this for a moment and then slowly lower yourself back to the starting position. During this exercise, make sure that your arms are straight and your legs are up for the entirety of the exercise.

Lying Leg Raises

This one is to work on your lower abs and these lying leg raises will help to tone the area and help tighten up the skin.

Also Read: 13 tips to trim down – backed by science!

Begin by laying on your back with your legs up at a 90 degree angle to your upper body. Start by lowering your legs to the ground, whilst trying to keep them as straight as possible. Then, once your legs are about to touch the ground, lift them back up to your starting position.

Then repeat!

Air Bike

This air bike exercise is another exercise performed whilst lying on your back. Start by putting your hands behind your head, elbows bent and knees slightly pulled towards you.

Next, use your core and abs for support and curl your shoulders from the floor and pull your left elbow to touch your right knee. They should touch, or nearly touch. Alternate by pulling your right elbow to your left knee and continue to switch for 15 to 20 reps.

Pelvic Thrusts

Now ladies, pelvic thrusts are another great exercise for your lower abs.

Similar to the lying leg raises, start by laying on the floor, legs up at a 90 degree angle to the ground.

Also Read: How to fight off sugar cravings

Keeping your legs up in the air, gently lift your pelvis using your core and abs, then lower yourself back down.

Then repeat.

Side Bridge

Don’t be fooled by the side bridge now ladies, it may seem simple, but it is a vital exercise if you’re wanting to strengthen those obliques.

Begin by laying on your side and using your elbow and forearm to hold your weight. Form a straight line with your body by raising your chest and stomach off the ground and then hold this stance for as long as you can.

Trimtone is here to support your goals

Well done, ladies! You’ve done the hard part in losing weight, now it’s time to just tone up!

If you’re still in the middle of your weight loss journey, and you need a little support, did you know that Trimtone can help? Our 100% natural formula works to fire up fat burn, suppress your cravings and boost your metabolism.

You’ve got this!

When we’re on a diet, we seem to be constantly hungry, don’t we, ladies?

If you are trying to lose weight, adopt a new health routine or just trying to suppress those cravings, it can be made difficult to try while you have a stomach rumbling away.

Often, when you are hungry, it is a signal that your body needs energy or you desire a specific kind of taste. But many of us think we’re hungry when in fact we’re thirsty. So when we’re opening the cabinet looking for a snack, instead we should be getting a glass of water.

To help you overcome hunger, we’ve put together our 13 best scientifically proven tips for weight loss.

Get enough protein

Protein is a key nutrient that will help you feel full. There are many reasons to eat enough protein in your diet and it can also help you lose weight by keeping you feeling full for longer.

In addition, it can lower your hunger hormone levels. Even vegetable proteins like beans and peas, can help you feel full and satisfied. It is possible to get at least 20-30% of total calories from protein enough to help you curb those hunger pangs and stay satisfied.

Eat those fiber rich foods

Eating a high fiber diet can help you lose weight by reducing hunger and so it will help you eat fewer calories.

If you eat high fiber foods, it will help you stay full by slowing down your digestion and it tells your body to release fullness hormones that increase your satisfaction and regulate appetite. In addition, high-fiber foods often have other nutrients vitamins, minerals and antioxidants.

Also Read: 14 healthy food swaps to boost weight loss

So, choosing a diet full of fruits, vegetables, beans, seeds and nuts can also be great for your long term health benefits! In addition, pairing egg whites with fiber can double the benefits of saturation and taste!

Stay hydrated

There is some evidence to suggest that drinking water may suppress your appetite and boost weight loss in some people. In addition, as well as weight loss, the benefits of drinking enough water are great for your energy levels, sleep, skin and general health. Drink those eight cups a day, ladies!

Eat plenty of whole foods

According to a recent study, eating solid foods and foods that have a denser structure significantly reduces hunger compared to consuming thin and liquid foods. Other studies found that those who ate food with a more complex texture, when eating, ate less than those who chose thinner, liquid foods.

This is thought to be due to the fact solid foods require extra digestion. This can provide your brain with more time to decide when you are full.

Be mindful and take your time

If you eat quickly or while sitting at the computer, or on the couch watching television, your body may have trouble telling you that you’re full. Instead, get rid of all the distractions and focus on the food you eat.

And when you’re hungry, it’s easy to consume food without thinking about what you ate, and in the end, you inadvertently eat too much. Slowing down how you eat can prevent overeating.

Eat your meals on a smaller plate

Ladies, have you ever been told to eat from a small plate or use a specific spoon or fork to help you eat less?

Well, according to a recent study, that’s actually true. Reducing the size of your dinner plate may be an unconscious way to help you reduce your food intake and consume less. For example, when you have a bigger plate, you have a better chance of eating more without noticing and piling your plate high. In addition, while eating with a small spoon or fork may not directly affect your appetite, it can help slow you down while you’re eating.

Ensure you’re exercising regularly

It seems counterproductive for avoiding those feelings of hunger, because once you’ve finished your workout, you’re likely to need some energy replenishment.

Also Read: 10 tips to beat your junk food cravings

But exercise is believed to reduce appetite and reduce your hunger hormones, making you feel fuller.

Get enough sleep

We know, we know, it’s way easier said than done… However, when you’re not getting enough sleep, it can enhance feelings of hunger and cravings. The CDC states that most adults need 7-9 hours of sleep a night.

Manage your stress

We know that, again, it’s easier said than done, but too much stress increases cortisol levels.

Although the effect of cortisol varies from one person to another, high levels of cortisol are often thought to cause things like increased appetite and cravings. According to one study, stress is also thought to reduce or lower your level peptide YY, a saturation-related hormone.

Eat small pieces of ginger

As odd as it may sound, just hear us out. Ginger actually has many health benefits ode to its anti-inflammatory and antioxidant properties. Recent studies have shown that it may also reduce feelings of hunger. Don’t take this as the done thing and start snacking on it like chips though, there needs to be more research carried out before it is confirmed.

Cleverly choose your snacks

Some people are very against the idea of snacking, whilst some include snacks into their daily eating routine; it’s up to your personal preferences. However, if you are having trouble keeping yourself full and happy all day, then some snacks can help.

Also Read: Strength training at home: The complete guide for driven women

In the effort to keep yourself feeling full and satisfied, opt for snacks that are packed with:

• Healthy fats
• Protein
• Complex carbs
• Fiber

For example, a high protein yogurt is a great snack for keeping those hunger pangs away.

Try Trimtone!

Trimtone is a 100% natural fat burner for women, helping to reduce those pesky cravings so you can focus on becoming a better, healthier you!

Made with 100% natural ingredients, Trimtone boosts your metabolism, reduces appetite and fires up fat burn!

When you’re struggling to drag your butt to the gym, it’s no surprise your mind drifts to the idea of burning calories with sex instead.

In fact, many of you are searching every month whether it’s worth jumping in the sack or if exercise really is the key to burning calories.

The trouble is the ‘average’ steamy session between the sheets can totally differ from one couple to the next, depending on a whole range of factors – from positions, to duration, gender and even your fitness level. Put it this way, there’s a lot to consider.

Now, if you start bringing calorie counting into your sex sessions, the chances are, it’s gonna kill the mood. But at the same time, sex is certainly a great way to exercise…

Is sex a good workout?

If it’s burning calories, it’s gotta be considered a ‘workout’ right? However, it’s worth remembering that the ‘average’ duration of sex can totally differ from one couple to the next, making it tough to gauge true calorie burn.

In reality, unless your sessions are lasting over an hour, you’re unlikely to burn as many calories having sex as you would during other forms of exercise – such as swimming or running. It all comes down to heart rate.

While it’s wonderful that sex has health benefits and helps people feel more energetic and motivated, as well as the ability to burn calories, it is important that you do not rely on sex as a form of exercise and choose other methods, too.

How many calories do women burn during sex, compared to the opposite sex?

While some research would suggest that men burn more calories during sex than women, there are so many other factors to consider – making it impossible to truly decide who burns more.

Plus, where do same sex couples sit in this equation? Put simply, the person doing the most movement during sex is likely to be burning more calories.

Furthermore, your choice of position plays a part. If you’re a Pillow Princess, the chances are you’re not burning so much. If you’re taking the lead in the reverse cowgirl, you’re going to be burning more, ladies!

What about a 30 minute run vs sex?

How long would you need to be, *erm*, going at it for? Or, ya know, running for?

Sorry to disappoint, but yet again it kinda depends. The number of calories you burn during sex relies on a variety of factors, as we talked about above. And the same applies to running.

Also Read: Is walking enough of a workout for weight loss?

In fact, it doesn’t matter what type of exercise you’re doing, as there’s typically a number of factors to consider (such as how much weight, duration, heart rate etc).

For a 30 minute run vs a sweaty session between the sheets, it can depend on:

• The pace you’re running at
• The incline you’re working with

On average, running for 30 minutes can burn anywhere between 200 and 500 calories. But what would the sex equivalent be? Well… We heard that the butter churner position can burn around 211 calories per 30 minutes. We’re not quite going to demonstrate it for you, though…

How long would sex have to last to burn as many calories as a 30-minute walk?

While walking won’t quite get your heart pumping as much as a run might, you can still burn between 100 and 200 calories from a 30-minute stroll.

Also Read: 10 motivational tips that will change your life

If you’d rather swap the walk for sex instead (who wouldn’t?), around 30 minutes of doggy style could burn around 180 calories. I repeat, could.

What about sex vs 30 minutes of weightlifting?

If you’d rather skip the weights and head straight for bed (not to sleep, bearing in mind…), standing sex could be a great alternative to 30 minutes of lifting weights.

For every 15 minutes of standing sex, you could be burning around 99 calories. I know what I’d rather be doing…

30 minutes of yoga vs sex

The clue is in the title with this sex position: The eagle.

Yep, 20 minutes of sex in this position could be a strong alternative to 30 minutes of yoga, burning a whopping 120 calories.

How to increase calorie burn during sex

By now, I’d be surprised if you’re not already stripping off, ready to jump in the sack. But it’s going to take some work to burn those calories in bed, vs the gym!

Also Read: Here’s how a short HIIT session can boost your weight loss

But of course, that doesn’t mean it’s not possible… But how can you increase the number of calories you burn during sex? Here’s how:

• Pay attention to positions that require the most movement (therefore calorie burn)
• Focus on duration – It’s not just about intercourse either, as foreplay can also come into the time spent being intimate with your partner

The bottom line – sex or workouts?

The truth is, sex is fun, exciting and far more pleasurable than hitting the gym. Plus, you’ll save money too. With the added benefit of happy chemicals being released, sex can also improve your heart health and sleep quality, too.

Of course, one quick sex session won’t quite tally up with a go-hard-or-go-home gym workout, but the two can work perfectly together to maximize your weekly calorie burn.

Remember! Duration and positions count, so don’t be afraid to get inventive. Enjoy sex for what it is, without focusing on your calorie burn during – let’s be honest, that’s a total mood killer!

If you need a helping hand in smashing your calorie burn, there’s always Trimtone. Our 100% natural formula helps fire up fat burn, while reducing cravings and boosting your metabolism. You’ve got this, ladies!