Cavan ImagesGetty ImagesKeep Muscle Mass in MindWestend61Getty ImagesYes, you lose weight when you cut calories, but pounds lost aren’t always fat. Some of your weight loss may also come from muscle tissue. Cyclists that diet often end up thinner, but risk becoming slower and weaker on the bike. As pioneering diet expert Covert Bailey once…
1. [Last accessed on Dec 2012]. Available from: http://who.int/mediacenter/factsheets/fs311/en .2. Legenbauer TM, De Zwaan M, Mühlhans B, Petrak F, Herpertz S. Do mental disorders and eating patterns affect long-term weight loss maintenance? Gen Hosp Psychiatry. 2010;32:132–40. [PubMed] [Google Scholar]3. LeCheminant JD, Jacobsen DJ, Hall MA, Donnelly JE. A comparison of meal replacements and medication in…
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Oh, to be a celebrity—fame, fortune, and the ability to have personal trainers and nutritionists on speed dial when you want to lose a few pounds. For mere mortals, however, weight loss isn’t quite so easy. (Actually, that’s generous—losing weight is hard AF.)That’s where Noom comes into play—a fitness and weight-loss program. But, uh, what…
- When to eat
- Real food
- When not to eat
- Non-caloric sweeteners
- Stress & sleep
- Dairy & nuts
- Intermittent fasting
- Weight-loss pills
- Start free trial
Do you have trouble losing weight? Or would you like to lose faster? You’ve come to the right place. Get ready for weight loss without hunger.
Our conventional ideas about weight loss – eat less, move more – require a lot of willpower. Counting calories, exercising for hours every day and trying to ignore your hunger? That’s needless suffering, and likely a waste of your time and precious energy. It’s weight loss for masochists.
Eventually people often give up. An excessive focus on counting calories has certainly not done much to reverse our current obesity epidemic.1 Fortunately there may be a better way.
The bottom line? Calories are not the only things that count in weight loss. Your weight is also hormonally regulated. If you reduce the levels of your fat-storing hormone, insulin, you’ll likely have an easier time losing excess weight.2
Top 18 weight-loss tips
Are you ready? Here we go. Start at the top of the list (most important) and go down as far as you need. Click on any tip to read all about it. Perhaps you only need the first piece of advice?
- Choose a low-carb diet
- Eat when hungry
- Eat real food
- Eat only when hungry
- Measure your progress wisely
- Be persistent
- Avoid fruit
- Avoid beer
- Avoid non-caloric sweeteners
- Review any medications
- Stress less, sleep more
- Eat less of dairy products and nuts
- Supplement vitamins and minerals
- Use intermittent fasting
- Exercise wisely
- Achieve optimal ketosis
- Get your hormones checked
- Consider weight-loss pills (if desperate)
For extra support on your weight-loss journey, join our Facebook community.
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Disclaimer:In this weight-loss guide, we recommend a low-carb diet, as it appears to be more effective than other diets.3While a low-carb diet has many proven benefits, it’s still controversial. The main potential danger regards medications, especially for diabetes, where dosesmay need to be adapted. Discuss any changes in medication and relevant lifestyle changes with your doctor.Full disclaimer
This guide is written for adults with health issues, including obesity, that could benefit from losing weight.
We don’t recommend counting calories, which is controversial. To learn more about the rationale for this, see our guide on restricting calories for weight loss.
Controversial topics related to a low-carb diet, and our take on them, include saturated fats, cholesterol, whole grains, red meat and whether the brain needs carbohydrates.
1. Choose a low-carb diet
If you want to lose weight, consider starting by avoiding sugar and starch (like bread, pasta and potatoes). This is an old idea: for 150 years or more there have been a huge number of weight-loss diets based on eating fewer carbs. What’s new is that dozens of modern scientific studies have proven that, yes, on average low carb can be the most effective way to lose weight.4
Obviously, it’s still possible to lose weight on any diet – just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: hunger. Most people don’t like to “just eat less,” as it may result in having to go hungry forever. Sooner or later, a normal person will likely give up and eat, hence the prevalence of “yo-yo dieting.”5 While it should be possible to lose weight on any diet, some appear to make it easier and some to make it much harder.
The main advantage of the low-carb diet is that it may cause you to want to eat less. Even without counting calories, overweight people tend to eat fewer calories on low carb.6
Sugar and starch may increase your hunger, while avoiding them may decrease your appetite to a more manageable level.7 If your body wants to have an appropriate number of calories, you don’t need to bother counting them. Thus, calories count, but you don’t need to count them.
A 2012 study also showed that people who had lost weight experienced far less reduction in total energy expenditure (the number of calories burned within a 24-hour period) when they followed a low-carb diet compared to a low-fat diet during weight maintenance — a 300-calorie difference, in fact.8
According to one of the Harvard professors behind the study, this advantage “would equal the number of calories typically burned in an hour of moderate-intensity physical activity.” Imagine that: an entire bonus hour of exercise every day, without actually exercising.
Recently, an even larger and more carefully conducted study confirmed this metabolism-sparing effect, with different groups of people who had lost weight burning an average of between 200 and almost 500 extra calories per day on a low-carb maintenance diet compared to a high-carb or moderate-carb diet.9
Bottom line: A low-carb diet can reduce your hunger, making it easier to eat less. And it might even increase your fat burning at rest. Study after study shows that low carb works for weight loss and that on average it improves important health markers.10
Why low carb can help you lose weight
How to lose weight with a low-carb diet
Learn more about keto and low-carb
Do you want to know more about exactly what to eat on low carb, how to do it, potential problems and solutions — and find lots of great recipes? Check out our keto for beginners guide. Alternatively, you can make low carb even simpler by signing up for our free two-week keto challenge.
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2. Eat when hungry
Don’t be hungry. The most common mistake when starting a low carb diet: reducing carb intake while still being afraid of fat. Carbs and fat are the body’s two main energy sources, and it needs at least one of them.
Low carb AND low fat = starvation
Avoiding both carbs and fat can result in hunger, cravings, and fatigue. Sooner or later many people can’t stand it and give up. The solution can be to eat more natural fat until you feel satisfied. For example:
- Full-fat cream
- Olive oil
- Meat (including the fat)
- Fatty fish
- Coconut oil, etc.
Top 10 ways to eat more fat
Always eat enough, so that you feel satisfied, especially in the beginning of the weight-loss process. Doing this on a low-carb diet means that the fat you eat will be burned as fuel by your body, as your levels of the fat-storing hormone insulin are lowered.11
You’ll become a fat-burning machine. You’ll be more likely to lose excess weight, often without hunger.12
Do you still fear saturated fat? You may want to reconsider that. The fear of saturated fat is based on theories that recent studies suggest are misguided and incorrect. 13
Butter is a fine food. However, feel free to eat mostly unsaturated fat (e.g. olive oil, avocado, fatty fish) if you prefer. This could be called a Mediterranean low-carb diet and works great too.14
Eating when hungry also implies something else: if you’re not hungry, you probably don’t need to eat yet. When on a keto diet you can trust your feelings of hunger and satiety again. Feel free to eat as many — or as few — times per day as you feel is right for you.
Some people eat three times a day and occasionally snack in between (note that frequent snacking could mean that you’d benefit from adding protein or fat to your meals, to increase satiety). However, there’s some evidence that frequent snacking isn’t wise when trying to lose weight.15 Some people only eat once or twice a day and never snack. Whatever works for you. Just eat when you’re hungry.
Read more about why eating when hungry is smarter than counting calories
Learn more about fueling your body with fat
3. Eat real food
Another common mistake when eating a low-carb diet is getting fooled by the creative marketing of special “low-carb” products.
Remember: an effective low-carb diet for weight loss should be based primarily on real food.
Real food is what humans have been eating for thousands or likely millions of years, e.g. meat, fish, vegetables, eggs, butter, olive oil, nuts etc.16
If you want to lose weight, avoid special “low-carb” products that are full of carbs. This should be obvious, but creative marketers are doing all they can to fool you (and get your money). They will tell you that you can eat cookies, pasta, ice cream, bread and plenty of chocolate on a low-carb diet, as long as you buy their brand. They’re often full of carbohydrates. Don’t be fooled.
How about low-carb bread? Be careful: if it’s baked with grains it’s certainly not low carb. But some companies still try to sell it to you as a low-carb option.
Low-carb chocolate is usually full of a kind of sugar alcohol — maltitol — that may actually be partially absorbed by the body, but which the manufacturer does not count as carbs. If the maltitol is absorbed, it is likely to raise blood sugar and insulin levels.17 The remaining carbs end up in the colon, potentially causing gas and diarrhea. Furthermore, any sweeteners can maintain sugar cravings.18 Low-carb chocolate made with erythritol or stevia is likely to be okay.
Here are three examples of what to avoid:
- Atkins’ fairy-tale cookies
- Julian Bakery’s high-carb low-carb bread
- The Dreamfields pasta fraud (that finally resulted in an 8 million dollar fine!)
These three companies are not unique. There are thousands of similar companies who may be trying to trick you into buying their “low-carb” products, that often contain starch, sugar alcohols, wheat flour, sweeteners, and other additives.
Two simple rules to avoid this:
- Don’t eat “low carb” versions of high carb stuff, like cookies, bars, chocolate, bread, pasta or ice cream – unless you are sure of the ingredients (ideally, by making it yourself).
- Avoid products with the words “net carbs” on them. That may be a way to deceive you.
Focus on eating good quality, minimally processed real food. Ideally the food you buy shouldn’t even have a list of ingredients (or it should be very short).
Read more about fake low-carb products
Read more about sweeteners
Less moderation, more quality
Finally — you may want to forget about the old “everything in moderation” diet motto. It isn’t necessarily helpful advice for people who struggle with weight — in fact, it may be exactly the opposite.19
Don’t eat everything in moderation. Eat as much healthy food as you can, whenever you are hungry. Eat as little unhealthy food as you can – if possible, none at all.
4. Eat only when hungry
On a low-carb diet you should aim to eat when hungry (seetip #2above). And if you’re not hungry? Don’t eat. Frequently eating more food than you need to stay satisfied will slow down weight loss.20This, in fact, is so important that it’s worth a section of its own.
Limit unnecessary snacking
Unnecessary snacking can be a problem on a keto diet too. Some things are easy to eat just because they’re tasty and readily available. Here are three common traps to watch out for on a keto or low-carb diet:
- Dairy products such as cream and cheeses. They work well in cooking, as they satisfy. But problems arise when you’re munching a lot of cheese in front of the TV in the evening — without being hungry. Be careful with that. Another problem might be having lots of cream with dessert, when you’re actually already full and just keep eating because it tastes good. Another common culprit is loads of heavy cream in the coffee, many times per day.
- Nuts. It’s very easy to eat until the nuts are gone, regardless of how full you are. A tip: According to science, salted nuts are harder to stop eating than unsalted nuts.21 Salted nuts tempt you to more overeating. Good to know. Another tip: Avoid bringing the entire bag to the couch, preferably choose a small bowl instead. Personally, I often eat all the nuts in front of me, whether I’m hungry or not.
- Low-carb baking. Even if you’re only using almond flour and sweeteners, snacking on baked goods and cookies usually provides additional eating when you’re not hungry — and yes, this will slow down weight loss.
Feel free to skip meals
Do you have to eat breakfast? Research has confirmed that the answer is no.22 Don’t eat if you’re not hungry. And this goes for any meal.
On a strict keto diet the hunger and urge to eat tend to decrease a lot, especially if you have excess weight to lose.23 Your body may be happily burning your fat stores, reducing the need to eat.
If this happens, be happy! Don’t fight it by eating food you don’t want. Instead, wait for the hunger to return before you eat again. This will save you both time and money, while speeding up your weight loss.
Some people fear that they will lose control if they don’t eat every three hours. The concern that this “urge to binge” will blow their diets completely leads them to obsessively snack all the time.
This constant snacking may be necessary in order to control the hunger and craving that may arise during a diet high in sugar and starchy carbs, but it’s usually unnecessary on a keto diet. Hunger will only slowly return and you should have plenty of time to prepare food or grab a snack.
Bottom line: To lose weight in a sustainable way, eat when you’re hungry – but only when you’re hungry. Forget the clock and listen to your body instead.
5. Measure your progress wisely
Tracking successful weight loss is sometimes trickier than you’d think. Focusing primarily on weight and stepping on the scale every day might be misleading, cause unnecessary anxiety, and undermine your motivation for no good reason.
The scale is not necessarily your friend. You may want to lose fat – but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Thus weight or BMI are imperfect ways to measure your progress. This is especially true if you’re just coming off a long period of semi-starvation (which may accompany calorie-counting), as your body may want to restore lost muscle. Starting weight training and gaining muscle can also hide your fat loss.
Losing fat and gaining muscle means great progress, but you may miss this if you only measure your weight. Thus it’s smart to also track the disappearance of your belly fat, by measuring your waist circumference.
Here’s how to do it:
- Put the measuring tape around your middle, slightly above your belly button (to be exact: at the midpoint between your lowest rib and the top of your hipbone, at your side)
- Exhale and relax (don’t suck in your stomach)
- Make sure the measuring tape fits snuggly, without compressing your skin
Compare your result to these recommendations:
I recommend aiming for “good” but it’s not always realistic. Young people can usually achieve this, but for some middle-aged or older women, it may be a major victory to get all the way to “decent”.24
I suggest measuring your waist circumference and weight before starting your weight-loss journey and then perhaps once a week or once a month. Write the results down so that you can track your progress. If you want, you can measure more areas: around the buttocks, the chest, the arms, legs, etc.
Please note that your weight can fluctuate up and down several pounds from day to day, depending on fluid balance and digestive system contents. Don’t worry about short-term changes, follow the long-term trend instead.
If you can, try to check other important health markers when starting out, like these:
- Blood pressure
- Blood sugar (fasting blood glucose and/or HbA1c)
- Cholesterol profile (including HDL, triglycerides)
These markers are almost universally improved on a low carb diet, even before major weight loss.25 Re-checking these health markers after a few months can be great for your motivation as they’ll usually show that you’re not just losing weight, you’re gaining health too.
PS: Don’t have a measuring tape at home? Try these options:
- Use any piece of string. Wrap the string around your waist and cut the string to fit your waist on day one. This string could magically appear to become longer and longer every week you wrap it around your waist.
- Comparing how an old pair of jeans fits is also a good option.
6. Be persistent
It usually takes years or decades to gain a lot of weight. Trying to lose it all as quickly as possible by starving yourself does not necessarily work well long term; instead it may be a recipe for “yo-yo dieting”.26 To succeed, you need something that works long term.
What to aim for
It’s common to lose 2-6 pounds (1-3 kg) within the first week on a strict low-carb diet, and then on average about one pound (0.5 kg) per week as long as you have a lot of weight remaining to lose.27 This translates into about 50 pounds (23 kilos) per year. However, weight loss doesn’t occur at this rate in everyone.
Every 5 pounds of fat loss roughly equals 1 inch lost around the waist (1 kilo = 1 cm).
Young males sometimes lose weight faster than this, perhaps twice as fast.28 Post-menopausal women may lose at a slower pace.29 People on a very strict low-carb diet may lose weight quicker, as well as those who exercise a lot (a bonus).30 And if you have an enormous amount of excess weight to lose, you could start out much faster — although initially, some of the weight you lose will be due to water loss.
As you get closer to your ideal weight, the loss may slow down until you stabilize at a weight that your body feels is right. Very few people become underweight on a low-carb diet as long as they eat when hungry.
Read other peoples’ stories
Are you coming off a period of semi-starvation (which can occur with calorie-counting)? Focus on your waist circumference and health markers (see advice #4) at first, as it sometimes takes several weeks before weight loss is apparent.31
Expect weight-loss plateaus: months where nothing seems to happen on the scale. Everybody hits them.32 Stay calm. Keep doing what you’re doing and eventually things should start happening again (if not, check out the other 17 tips).
More: Why the scale may be lying to you, by Dr. Èvelyne Bourdua-Roy
How to keep the weight off long term
Losing a lot of weight long term and keeping it off will likely not happen unless you change your habits forever. If you lose weight and then return to living exactly the way you did when you gained weight, don’t be surprised when the excess weight returns. It normally will.
Maintaining weight loss usually requires long-term change and patience. As tempting as it may be, don’t fall for one of these magical diet scams.
Forget quick fixes: If you lose some weight every month, eventually you may get rid of all your excess weight. That’s inevitable progress. That’s what you want.
PS: Long-term change is hardest in the beginning, especially during the first couple of weeks. It’s like quitting smoking. Once you develop new habits it becomes easier and easier every week. Eventually it may come naturally.
For inspiration and tips, check out some of our long-term weight maintenance success stories:
How to lose weight faster
7. Avoid eating fruit
This piece of advice is controversial as fruit has an almost magical health aura today. People may believe that fruit is nutritious but unfortunately fruit contains a lot of sugar – around 10% by weight (the rest is mostly water). Just taste an orange or a grape. Sweet, right?
Five servings of fruit per day are equivalent to the amount of sugar in 16 ounces of soda (500 ml).33 Contrary to what many people believe, the natural sugar in fruit is more or less identical to the sugar in soda and other sweet beverages (about 50% glucose, 50% fructose).
Sugar from fruit can shut down fat burning. Eating a lot of fruit can increase your hunger and slow your weight loss.34 For best results, you may want to avoid fruit – or enjoy it occasionally as a treat.
Bottom line: Fruit is candy from nature.
Isn’t fruit natural?
Most people believe that fruit is natural, but today’s fruits in the grocery store have very little in common with what fruits looked like before they were cultured. Modern domesticated fruits are larger, less bitter, and have thinner peels and smaller seeds. This makes them tastier and easier to eat – and because of their increased size, they may provide more sugar per piece of fruit than their earlier counterparts.
What fruits and vegetables looked like before
8. Avoid drinking beer
Beer contains rapidly digested carbs that shut down fat burning. That may be why beer is sometimes referred to as “liquid bread.” There’s a good reason for the term “beer belly.”35
Here are smarter (lower-carb) alcoholic options for losing weight:
- Wine (red or dry white)
- Dry champagne
- Hard liquor like whisky, cognac, vodka (avoid sweetened cocktails – try vodka, soda water, lime instead)
These drinks hardly contain any sugar or digestible carbohydrates so they’re better than beer. However, large amounts of alcohol might slow weight loss somewhat, so moderation is still a good idea.
Low‑carb alcohol –
the best and the worst
9. Avoid non-caloric sweeteners
Many people replace sugar with non-caloric sweeteners in the belief that this will reduce their calorie intake and cause weight loss. It sounds plausible. Several studies, however, have failed to show obvious positive effect on weight loss by consuming non-caloric sweeteners instead of plain sugar.36
According to scientific studies, non-caloric sweeteners may increase appetite and maintain cravings for sweet food.37 And one recent independent study showed that switching drinks with non-caloric sweeteners to water helped women lose weight:38
Study: Avoiding diet beverages helps women lose weight
This might be because the body increases insulin secretion in anticipation that sugar will appear in the blood. When this doesn’t happen, blood sugar drops and hunger increases. Whether this chain of events regularly takes place is unclear. Something odd happened when I tested Pepsi Max though, and there are well-designed studies showing increased insulin response when using non-caloric sweeteners.39
Additionally, for people who are susceptible, non-caloric sweeteners can maintain a desire for sweets and lead to sugary or starchy snack cravings.
If you’re having trouble losing weight, I suggest that you avoid sweeteners. As a bonus, you’ll likely find it easier to enjoy the natural sweetness of real food, once you’re no longer adapted to the overpowering sweetness of processed low-carb food products and “diet” sodas.
Do you find the idea of avoiding sweeteners almost impossible to imagine? Addiction-like relationships to sugar and carbohydrate-rich foods can be overcome. Check out our video course with addiction specialist Bitten Jonsson, RN
Read more about non-caloric sweeteners
10. Review any medications
Many prescription drugs can stall your weight loss. Discuss any change in treatment with your doctor. Here are the three most common offenders:
- Insulin injections, especially at higher doses, are probably the worst obstacle for weight loss for many people.40 There are three ways to reduce your need for insulin:
A. Eat fewer carbs, which makes it easier to lose weight. The fewer carbs you eat the less insulin you need.41 Remember to lower your doses if you can.
B. If this isn’t enough, treatment with metformin tablets (at a dose of 2–3 grams/day) can decrease the need for insulin (at least for people with type 2 diabetes).42
C. If this is not enough to get off insulin (again, for people with type 2 diabetes) you could try newer promising drugs like Victoza/Saxenda (liraglitude) or Byetta (exenatide). These reduce the need for insulin and may cause weight loss, but possible long-term side effects are still unknown.
- Other diabetes medications, like insulin-releasing tablets (e.g. sulfonylureas), often lead to weight gain.43 These include: Minodiab (glipizide), Euglucon (glibenclamide), and Daonil (glyburide). Tablets like Avandia, Actos, Starlix and NovoNorm also encourage weight gain. But not metformin. More on diabetes
- Cortisone as an oral drug is another common issue (e.g. prednisolone). Cortisone may cause weight gain in the long run, especially at higher doses (e.g. more than 5 mg prednisolone per day).44 Unfortunately, cortisone is often an essential medication for those who are prescribed it, but the dose should be adjusted frequently so you don’t take more than you need. Asthma inhalers and other local cortisone treatments, like creams or nose sprays, can also affect weight.
These other medications can also cause problems:
- Neuroleptics/antipsychotic drugs can often encourage weight gain, especially newer drugs like Zyprexa (olanzapine).
- Some antidepressant medications can cause weight gain, especially the older tricyclic antidepressants (TCAs) such as Tryptizol/Saroten (amitriptyline), and Anafranil (clomipramine); as well as newer drugs such as Remeron (mirtazapine).45 Lithium (for manic-depressive disorder) often causes weight gain. The most common antidepressants known as SSRI’s, for example, Celexa (citalopram) and Zoloft (sertraline) do not appear to impact weight significantly.46More on depression
- Some contraceptives may contribute to a slight weight gain, primarily those that contain only progesterone and no estrogen, for example the mini-pill, the contraceptive injection, or a contraceptive implant.47More on fertility
- Blood pressure medication in the form of beta blockers may lead to weight gain in some individuals. These drugs include: Seloken, Lopressor (metoprolol), and Tenormin (atenolol). More on high blood pressure
- Epilepsy drugs may cause weight gain (e.g. carbamazepine and valproate).
- Allergy medications and antihistamines can interfere with weight loss, especially at high doses. Cortisone is even worse (see above). More on allergies
- Antibiotics may possibly lead to a temporary weight gain by disturbing the gut microbiota and increasing the amount of energy we absorb from food.48 This is still speculative for humans but it’s a reason not to use antibiotics unless you truly need it.
11. Stress less, sleep more
Have you ever wished for more hours of sleep and a less stressful life in general? Most people have – stress and lack of sleep can be bad news for their weight.Read More »How to Lose Weight – Top 18 Simple Tips – Diet Doctor
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