Keto Diet: A Complete User Guide (End-to-End)

Discover everything you need to know to begin, maintain, and optimize a ketogenic diet — based on real research, scientific experiments, benefits, and risks.

What is the Keto Diet?

The Ketogenic (Keto) Diet is a low-carbohydrate, high-fat, moderate-protein diet that alters your body’s metabolism. Instead of burning glucose (carbs) for energy, the body enters a state called ketosis, where it burns fat for fuel.

Typical Keto Macros:

• 70–75% fat
• 20–25% protein
• 5–10% carbs (usually under 20–50 grams net carbs/day)

How the Keto Diet Works (Scientifically)

When you drastically reduce carbs:

• Insulin levels drop
• Your body starts breaking down fat into ketones (BHB, acetoacetate, acetone)
• These ketones become the new fuel source for your brain and muscles

This metabolic shift mimics fasting and triggers processes like:

• Fat oxidation (burning stored fat)
• Reduced inflammation
• Stable energy levels
• Improved cognitive clarity

Research and Experiments

Numerous scientific studies have evaluated the keto diet’s impact:

Weight Loss

• Virta Health (2017): 218 Type 2 diabetics lost an average of 12% body weight in 12 months on keto and reduced HbA1c by 1.3%.
• Journal of Clinical Endocrinology (2002): Keto showed greater fat loss compared to a low-fat diet, even when calories were equal.

Epilepsy

• Originally developed in the 1920s for epilepsy. Still used today, especially for drug-resistant childhood epilepsy.

Type 2 Diabetes

• Keto has shown to lower blood glucose, reduce insulin resistance, and in many cases, reverse Type 2 diabetes.

Cognitive Health

• Early studies show potential in Alzheimer’s, Parkinson’s, and brain injury recovery due to ketones being a “cleaner” energy source.

Proven Benefits of the Keto Diet

Benefit	Description
Fat Loss	Burns fat stores, especially visceral fat
Appetite Control	Ketones suppress hunger hormones (ghrelin)
Mental Clarity	Steady fuel = less brain fog, improved focus
Blood Sugar Stability	Great for prediabetics and diabetics
Improved HDL/Triglycerides	Keto tends to increase HDL and reduce triglycerides
Anti-Inflammatory	Reduced CRP markers in many studies
Neuroprotective	May protect against cognitive decline

Risks and Side Effects

Risk	Description
Keto Flu	Fatigue, brain fog, headache in the first 3–5 days
Electrolyte Imbalance	Sodium, potassium, magnesium loss from diuresis
Constipation	Low-fiber intake from carb restriction
Overconsumption of processed fats	Eating poor-quality fats (e.g., bacon, salami) can harm heart health
Not suitable for some conditions	Pregnant women, kidney issues, pancreatitis patients should consult doctors
Long-term unknowns	Some long-term studies are inconclusive on keto’s impact after 5+ years

How to Start the Keto Diet – Step-by-Step

Step 1: Understand Your Macros

Use a calculator (like ruled.me or Keto Calculator) to set your:

• Total daily calories
• Fats (~70%)
• Proteins (~20–25%)
• Net carbs (<20–50g)

Step 2: Clean Out Your Kitchen

Remove:

• Bread, rice, pasta
• Sugary snacks and sodas
• High-carb fruits (bananas, grapes)
• Processed foods

Step 3: Stock Up on Keto-Friendly Foods

Category	Examples
Fats	Avocados, olive oil, coconut oil, ghee, butter
Proteins	Eggs, chicken, beef, pork, salmon, sardines
Low-Carb Veggies	Spinach, kale, zucchini, cauliflower, broccoli
Dairy	Cheese, heavy cream, full-fat yogurt (unsweetened)
Nuts & Seeds	Almonds, chia, flax, walnuts (moderate amount)
Condiments	Mustard, mayo, hot sauce, vinegar (no sugar)

Step 4: Track Your Intake (At Least Initially)

Use apps like:

• Carb Manager
• MyFitnessPal
• KetoDiet App

This helps ensure you stay within your carb limit.

Step 5: Stay Hydrated + Electrolytes

Due to water loss on keto, take:

• 2–4g sodium/day (Himalayan salt or bouillon)
• 500mg potassium
• 300mg magnesium

This prevents keto flu, cramps, fatigue.

Things to Avoid on Keto

High-Carb Foods:

• Bread, pasta, rice, potatoes
• Cereals, oats, granola
• Beans and legumes
• Most fruits (except berries)
• Sugary drinks, juices, soda
• Alcohol (especially beer, sweet cocktails)
• Packaged low-fat products (usually high in sugar)

“Dirty Keto” Pitfalls:

• Bacon-only meals without veggies
• Artificial sweeteners in excess (can spike insulin)
• Processed keto junk (keto cookies, chips, etc.)
• Not eating enough real food or fiber

What is Ketosis? How Do You Know You’re in It?

When in ketosis, your liver produces ketones used by your body and brain for energy.

Signs you’re in ketosis:

• Reduced hunger
• Increased focus
• Dry mouth / metallic taste
• Urine or breath ketone test shows positive
• Weight loss (initially water, then fat)

How to Measure Ketosis

1. Urine strips (cheap, easy, but not always accurate)
2. Breath meters (like Ketonix – reusable)
3. Blood ketone meters (most accurate – e.g., Keto Mojo)

How Long Does It Take to Enter Ketosis?

• Usually 2–4 days with <20g carbs/day
• Exercising + intermittent fasting can speed up the process
• Hydration + electrolytes help manage symptoms

Sample 1-Day Keto Meal Plan

Meal	Example
Breakfast	Scrambled eggs in butter + spinach + avocado
Lunch	Chicken thigh + olive oil salad + feta
Dinner	Salmon + zucchini noodles + garlic cream sauce
Snack	Bulletproof coffee or a handful of almonds

Who Should Be Cautious or Avoid Keto?

• People with kidney/liver/pancreas disease
• Pregnant or breastfeeding women
• Those with a history of eating disorders
• If you’re on diabetic or blood pressure medication – always consult your doctor

Final Thoughts

The Keto Diet isn’t just another trend. Backed by science and clinical use cases (like epilepsy, obesity, and diabetes), it’s a powerful metabolic tool when done correctly. But like any serious diet, it requires planning, balance, and personalization.

Summary

• Keto = High fat, low carb, moderate protein
• Trains body to burn fat instead of glucose
• Helps in weight loss, blood sugar control, mental clarity
• Comes with side effects if not managed properly
• Avoid sugars, grains, starchy veggies, processed junk
• Stay hydrated, track macros, and focus on whole foods

Would you like this exported as:

• PDF
• Markdown file
• HTML blog format
• A short eBook?

The post Keto Diet: A Complete User Guide appeared first on MyMedicPlus.

Indian Vegetarian Fat-Loss Diet + Workout Plan: Fix These 7 Hidden Nutrient Deficiencies

Introduction: Why Most Fat-Loss Diets Don’t Work for Vegetarians

Many people think switching to a vegetarian diet automatically leads to fat loss. But without the right structure, most vegetarian fat-loss plans fail. The reason? They often lack sufficient protein, structured workouts, and critical micronutrients—like B12, Vitamin D, zinc, and iron.

In this blog, you’ll get:

A 4-day gym workout plan based on exercise science
A vegetarian-friendly fat-loss diet using common Indian foods
A breakdown of 7 critical nutrient gaps that could be slowing your progress
Practical food fixes and supplement tips that are easy and budget-friendly

Let’s get into it.

4-Day Indian Gym Workout Plan for Fat Loss

This science-based beginner routine uses the S3N system (Sports Science Synaptic Network) for optimal muscle retention and fat burning:

Day 1 – Upper Body (Push Focus)

• Incline Dumbbell Press – 3 sets | 8–10 reps | RPE 7
• Shoulder Press – 3 sets | 10–12 reps | RPE 7
• Cable Chest Fly – 3 sets | 12–15 reps | RPE 8
• Lateral Raises – 3 sets | 12–15 reps | RPE 8
• Triceps Rope Pushdown – 3 sets | 12–15 reps | RPE 8
• Treadmill incline walk – 15 min | RPE 6

Day 2 – Lower Body (Glutes, Quads, Hamstrings)

• Leg Press – 3 sets | 10–12 reps | RPE 7
• Walking Lunges – 3 sets | 10 steps per leg | RPE 8
• Lying Leg Curl – 3 sets | 12–15 reps | RPE 8
• Romanian Deadlift – 3 sets | 10–12 reps | RPE 8
• Standing Calf Raises – 3 sets | 15–20 reps | RPE 8
• Stationary Bike – 15 min

Day 3 – Active Recovery or Rest

Light walk, stretching, or yoga

Day 4 – Upper Body (Pull Focus)

• Lat Pulldown – 3 sets | 10–12 reps | RPE 7
• Seated Row – 3 sets | 10–12 reps | RPE 7
• Face Pulls – 3 sets | 15 reps | RPE 8
• Hammer Curls – 3 sets | 12 reps | RPE 8
• EZ Bar Curls – 3 sets | 10–12 reps | RPE 8
• Rowing Machine – 15 min

Day 5 – Full Body + Cardio Blast

• Goblet Squats – 3 sets | 12 reps | RPE 8
• Dumbbell Bench Press – 3 sets | 10–12 reps | RPE 8
• Lat Pulldown – 3 sets | 10 reps | RPE 8
• Cable Woodchoppers – 3 sets | 12 per side
• 20 min HIIT: 30s sprint / 90s rest

Days 6–7 – Rest or Optional Cardio

Indian Vegetarian Diet for Fat Loss

This sample plan is nutrient-conscious, gym-supportive, and easy to follow.

Morning

• Warm water + lemon
• Optional: Soaked fenugreek seeds

Breakfast

• Curd + blueberries + 2 dates
• 1 tsp chia seeds in water or shake

Mid-Morning

• 1 fruit (apple, guava, papaya)
• Green tea or black coffee

Lunch

• 2 egg omelet (or paneer bhurji) with sautéed veggies
• Salad (cucumber, carrot, tomato, onion)

Pre-Workout

• Black coffee

Post-Workout

• 1 scoop whey protein (or plant-based alternative)

Dinner

• Mixed dal soup + large salad
• Optional: Tofu, paneer, or boiled eggs if hungry

7 Hidden Micronutrient Deficiencies in Vegetarian Diets

Most vegetarians are unknowingly deficient in:

Smart Supplements for Vegetarians (Optional but Effective)

• Whey Protein – Supports lean muscle retention during fat loss
• Vitamin D3 (1000–2000 IU) – Mood, bone health, hormone function
• Vitamin B12 (1000 mcg/week) – Essential for vegetarians
• Magnesium (before bed) – For better sleep, recovery, and cravings
• Omega-3 (if no flax/chia daily) – Anti-inflammatory support
• Ashwagandha (KSM-66) – Stress, cortisol, hormone balance

Other Options

Option 1: Full Gym Fat-Loss Plan (Machines + Free Weights)

Workout Plan

Day 1: Incline Dumbbell Press, Machine Shoulder Press, Cable Chest Fly, Lateral Raise, Triceps Pushdown
Day 2: Lat Pulldown, Seated Cable Row, Face Pulls, Barbell Curls, Hammer Curls
Day 3: Leg Press, Leg Curl Machine, Romanian Deadlift, Calf Raise Machine, Sled Push

Diet Plan

• Breakfast: Oats with banana + almond butter
• Lunch: Rajma + brown rice + cucumber-onion salad
• Snack: Roasted makhana + green tea
• Dinner: Grilled paneer + sautéed spinach + tomato soup
• Post-workout: Whey protein isolate

Supplements

• Whey Protein (Isolate)
• Vitamin D3 (1000 IU)
• Omega-3
• Magnesium Glycinate (before bed)

Option 2: Hybrid (Gym + Bodyweight)

Workout Plan

Day 1: Dumbbell Bench Press, Pike Push-Ups, Incline Push-Ups, Dumbbell Shoulder Press, Bench Dips
Day 2: Assisted Pull-Ups, TRX Rows, Band Face Pulls, Band Curls
Day 3: Barbell Front Squats, Bulgarian Split Squats, Glute Bridges, Walking Lunges

Diet Plan

• Breakfast: Moong dal chilla + curd
• Lunch: Paneer tikka + mixed veg + millet roti
• Snack: Chana salad with lemon
• Dinner: Dal soup + raw salad + 1 multigrain roti
• Pre-workout: Coffee + 1 date
• Post-workout: Whey protein + 3 almonds

Supplements

• Whey Protein or Plant Protein
• Vitamin B12 (1000 mcg/week)
• Ashwagandha (KSM-66)
• Iron with Vitamin C

Option 3: Minimal Gym or Dumbbells at Home

Workout Plan

Day 1: Dumbbell Floor Press, Overhead Press, Renegade Row, Hammer Curl
Day 2: Goblet Squat, Dumbbell RDL, Glute Kickback, Calf Raise, Wall Sit
Day 3: Repeat Day 1 or substitute with a 20-min HIIT session

Diet Plan

• Breakfast: Fruit smoothie with plant protein
• Lunch: Khichdi with ghee tempering + salad
• Snack: Buttermilk or coconut water + peanuts
• Dinner: Grilled tofu + sautéed broccoli
• Post-workout: Plant protein shake

Supplements

• Vegan Protein
• B12 Spray
• Probiotics (Curd or Capsule)
• Magnesium Citrate (pre-bed)

Option 4: Bodyweight Only (No Equipment)

Workout Plan

Day 1: Jump Squats, Push-Ups, Glute Bridges, Plank
Day 2: Wall Sits, Step-Ups, Donkey Kicks, Side-Lying Leg Raise
Day 3: Incline Push-Ups, Plank-to-Push-Up, Crunches, Side Plank

Diet Plan

• Breakfast: Curd + berries + soaked chia
• Lunch: Tofu bhurji + chapati + salad
• Snack: Apple + peanut butter
• Dinner: Moong dal + sauteed cabbage
• Post-workout: 1 boiled egg (optional) or milk-based protein

Supplements

• Basic Multivitamin
• Vitamin D3 (sunlight or 1000 IU)
• B12 (sublingual or fortified cereal)
• Omega-3 (flaxseed oil or algal oil)

Pro Tips to Maximize Fat Loss

• Sleep at least 7 hours per night
• Hydrate (30–35 ml per kg of body weight daily)
• Cut processed snacks (biscuits, namkeen, sugary drinks)
• Use iodized salt for thyroid support
• Don’t skip protein in any meal
• Track your workouts and rotate variations every 4–6 weeks

The post Indian Vegetarian Fat-Loss Diet with Workout Plan: Micronutrient Fixes for Faster Results appeared first on MyMedicPlus.

First, protein can help you feel full and satisfied after eating, which can help you eat fewer calories overall. This is because protein takes longer to digest than other nutrients, such as carbohydrates and fat.

Second, protein can help you preserve muscle mass during weight loss. Muscle tissue is metabolically active, meaning that it burns calories even when you are at rest. So, if you lose muscle mass, your metabolism will slow down and you will be more likely to regain weight.

Third, protein can help you build muscle mass. Muscle tissue is denser than fat tissue, so even if you do not lose a lot of weight, you may see a difference in your body composition if you gain muscle mass.

A study published in the journal Obesity in 2019 found that people who followed a high-protein diet lost more weight and body fat than people who followed a low-protein diet. The high-protein diet also resulted in greater improvements in insulin sensitivity and blood pressure.

Another study, published in the journal Nutrition and Metabolism in 2018, found that people who followed a high-protein diet for 12 weeks lost more weight and body fat than people who followed a low-protein diet. The high-protein diet also resulted in greater improvements in muscle mass and strength.

Look out for these ingredients!

If you are someone trying to lose weight and build muscles at the same time, you might probably know the importance of taking protein-rich food, especially after an intense workout session. Protein helps in muscle recovery, build lean muscles and can also boost your metabolism. Though the best way to include more protein in your diet is by eating protein-rich food like eggs and nuts, but due to scarcity of time, most people opt for protein powder. There are different varieties of protein powder available in the market, which claims to be good for health. However, some powders contain ingredients which can sabotage your weight loss goals. So here are 4 ingredients which should not be there in your protein powder for effective weight loss.

Artificial sweeteners

Sugar is considered harmful when trying to shed kilos. The same goes for artificial sweeteners. Most protein powders contain artificial sweeteners like sucralose, splenda or aspartamine, which can have some negative effects on our health. It may lead to indigestion, headache, migraines, gastric distress and worst of all weight gain. The sweet taste of the sweetener can also make your body crave for more sugary food items.

Artificial flavouring

Just like artificial sweetener, artificial flavouring is also bad for your health. Your protein powder might taste good due to the favouring, but it is not good for your weight loss plan. Mostly protein powder processing companies do not specify what they have added in their product for flavouring purpose. Artificial flavouring can mean anything, which might not be necessarily good for you.

Carrageenan

Carrageenan is used in different kind of ingredients for gelling, thickening and stabilizing purposes. It is derived from seaweed and is believed to cause digestive problems and intestinal inflammation. It is also linked to cancer. Also, there is no need for this compound in your drink. So, avoid buying protein powder that contains carrageenan.

Vegetable Oils

Some protein powders also contain vegetable oils like soybean oil, canola oil, and sunflower oil as a thickening agent. But these fats are processed from hydrogenated sources that contain trans fats, which is not considered good when trying to shed kilos. Trans fats are responsible for increasing the level of bad cholesterol and lower levels of good cholesterol in the body.

Here are some of the best proteins for weight loss:

Whey protein: Whey protein is a fast-digesting protein that is quickly absorbed by the body. This can help you feel full and satisfied after eating, which can help you eat fewer calories overall. Whey protein is also a good source of essential amino acids, which are important for building and repairing muscle tissue.

Casein protein: Casein protein is a slow-digesting protein that helps keep you feeling full for longer. This can be helpful if you are trying to lose weight by reducing your calorie intake. Casein protein is also a good source of calcium, which is important for bone health.

Egg white protein: Egg white protein is a pure form of protein that is low in calories and fat. This makes it a good choice for people who are trying to lose weight or follow a low-calorie diet. Egg white protein is also a good source of amino acids, which are important for building and repairing muscle tissue.

Pea protein: Pea protein is a plant-based protein that is low in calories and fat. It is also a good source of fiber, which can help you feel full and satisfied after eating. Pea protein is a good choice for people who are allergic to dairy or eggs.

Soy protein: Soy protein is a plant-based protein that is high in protein and low in calories. It is also a good source of fiber and isoflavones, which have been shown to have some health benefits. Soy protein is a good choice for people who are vegan or vegetarian.

Which proten source of food is not good for weight loss

While protein is generally beneficial for weight loss due to its satiating effect and role in preserving lean muscle mass, some protein sources may be less conducive to weight loss when consumed in excess or in combination with high-calorie foods. Here are a few protein sources that might not be as suitable for weight loss when consumed without proper portion control or in high-calorie contexts:

1. Fatty Cuts of Meat: While meat is a good source of protein, fatty cuts such as ribeye steak or processed meats like sausages and bacon can be high in saturated fats and calories. Consuming these in large quantities may contribute to weight gain.
2. Full-Fat Dairy: Dairy products like whole milk, full-fat yogurt, and cheese can provide protein but also contain significant amounts of saturated fats and calories. Opting for low-fat or non-fat dairy options can be a better choice for weight loss.
3. Fried and Breaded Proteins: Fried or breaded protein sources, such as fried chicken or fish, can be high in calories due to the cooking method. The added oils and breading can add unwanted calories and hinder weight loss efforts.
4. Processed Protein Snacks: Some protein-rich snacks, like protein bars and shakes, can be highly processed and contain added sugars or unhealthy ingredients. It’s important to choose options with minimal added sugars and additives.
5. High-Calorie Protein Smoothies: While protein smoothies can be a convenient and nutritious option, they can become high in calories if you add excessive amounts of high-calorie ingredients like nut butters, sweeteners, and fruits.
6. Sweetened Yogurts: Flavored yogurts, especially those with added sugars, can contain a significant amount of calories and undermine weight loss efforts. Choose plain Greek yogurt and add your own healthy toppings.
7. Nuts and Nut Butters: While nuts and nut butters provide healthy fats and protein, they are calorie-dense. Overconsumption can lead to excess calorie intake, so portion control is important.
8. Plant-Based Protein Sources with Added Fats: Plant-based protein sources like legumes, lentils, and beans are generally good for weight loss. However, certain preparations with added fats, such as deep-frying, can increase calorie content.
9. Protein-Rich Snacks with High Caloric Density: Snack foods marketed as high-protein, such as chips and crackers, may still be calorie-dense. Pay attention to portion sizes and nutritional labels.
10. Excessive Processed Protein Foods: Consuming excessive amounts of processed protein foods, even if they are marketed as healthy, can lead to overeating and hinder weight loss efforts. Moderation is key.

The post Weight loss: Your protein powder should not have these 4 ingredients appeared first on MyMedicPlus.

1. Ellipticals machine AKA Cross Trainers machine

A cross trainer machine, also known as an elliptical trainer is something that you find in a gym. These machines help in working out your whole body by mimicking the way your body moves, walks, runs and climbs.

Is cross trainer good for losing weight?
Due to its high calorie burn ability, an elliptical can help you lose body fat and tone up your muscles in a shorter amount of time, especially if you focus on interval work. To maximize fat burning, you’ll need to focus on the intensity of your workouts

Benefits of an Elliptical Machine Workout

• Boost your stamina and cardio capacity
• Burn a lot of calories
• Put less stress on your joints
• Get both an upper and lower body workout
• Burn body fat
• Target specific leg muscles
• Improve your balance
• Maintain fitness after injury
• Enjoy a variety of options

2. Treadmill

The treadmill is a hugely popular aerobic exercise machine. Aside from being a versatile cardio machine, a treadmill can help you lose weight if that’s your goal.

How Long You Should Hit the Treadmill to Actually Lose Weight?

For the most effective weight-loss plan, combine treadmill cardio workouts with strength training. Here’s what a sample five-day week of workouts could look like:

• Monday: 20-minute treadmill HIIT session (you can shorten this 30-minute treadmill workout)
• Tuesday: 45-minute full-body strength workout
• Wednesday: 30-minute moderate-intensity steady-state running session
• Thursday: dumbbell resistance workout
• Friday: 40-minute walking session

In addition to helping you lose weight, working out on a treadmill has other benefits too. For instance:

• You can use the treadmill year-round.
• It’s possible to watch your favorite TV show while you exercise.
• The treadmill has handrails, which is ideal if you’re recovering from an injury.
• As with any heart-pumping cardio workout, it can help reduce your risk for heart disease and other chronic diseases, improve sleep, boost your mood, and improve brain function.
• improve endurance
• control blood sugar
• increase HDL (good) cholesterol levels
• improve memory and cognition
• protect against Alzheimer’s
• promote healthier skin
• strengthen muscles
• decrease fatigue
• decrease joint stiffness
• relieve stress and anxiety
• promote better sleep
• increase energy levels
• boost your immune system
• improve sexual arousal

3. Indoor Exercise Bike

According to health experts, cycling not only raises your heart rate but also has the capacity to burn significant amounts of calories. Doing this exercise on a daily basis will help you burn more calories, which means you’ll be able to lose fat stored in your body fat, including your abdominal fat.

4. Rowing Machine

Another machine deserving its name and attention is the rowing machine, or also known as the rower. The particular piece of equipment trains your body in several different ways. It is great for strengthening your legs and lower back and also you get hell of a training in cardio.

5. Seated Pec Deck Aka Fly machine

Pec deck flys work the pectoralis major muscles (i.e. the main, large chest muscles), to include both the sternal head (i.e. inner aspect) and the clavicular head (i.e. primarily the upper aspect of the chest, but also the upper-outer aspect).

Also Known As: Pec Fly, Machine Fly, Pec Deck, Butterfly, Seated Lever Fly
Targets: Chest
Equipment Needed: Chest fly machine
Level: Beginner

How to do Seated Pec Deck Aka Fly machine?
First pin a suitable lifting weight then adjust the seat height so that when you take position, the arc of your arms will be just below shoulder height.

Keeping your feet flat on the floor, one at a time, reach back for the machine handles. Your core is tight, your back pressed against the back pad and your arms will be outstretched, angled slightly back behind your body with palms facing forward. This is your starting position.

With a slight bend at the elbow, squeeze your chest to bring your outstretched arms together in front of your body at around nipple line, over 1-2 seconds as you exhale. The body remains stationary as your arms draw a large arc from the shoulder joint. Pause and squeeze for a brief second at the end point of the movement where the machine handles meet in the middle and the palms are facing each other.

Now reverse the movement inhaling as you do, bringing the chest back to full expansion with arms outstretched. You should feel the chest muscle being stretched and opened right up.

6. Front pull down Machine

Exercise details

• Target muscle: Latissimus Dorsi
• Synergists: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Rhomboids, Levator Scapulae, Middle and Lower Trapezius, Pectoralis Minor
• Dynamic stabilizer: Triceps Brachii (long head only)
• Mechanics: Compound
• Force: Pull

Starting position

1. Sit on the lat front pull-down machine and secure your thighs under the supports.
2. Grasp the lever handles. Your arms and shoulders should be fully extended upward.

Execution

1. Exhale as you pull the handles down to your upper chest.
2. Hold for a count of two and squeeze your back muscles.
3. Inhale as you return the handles to the starting position, with your arms and shoulders fully extended.
4. Repeat for the prescribed number of repetitions.

7. Low Row Machine

The Pure Low Row machine safely activates multiple muscle groups including the latissimus dorsi, biceps, posterior deltoids and trapezius muscles. All Pure machines provide the feel of free weights in a guided environment and are built to the highest standards in terms of biomechanics, ergonomics and safety.

The row on Low Row Machine 9L is good substitute exercise for free weight row movements. If you have to reduce the work of the lower back muscles or want to refresh your back workout and hit the muscles from different angle this is the Machine you have to try.

How to do Low Row:

• Step 1: Sit down on the seat and grab the handles with your hands.
• Step 2: Pull the handles in to your chest.
• Step 3: Extend your arms back out to starting position.
• Step 4: This completes one repetition.

Muscles Worked:

• Middle Back
• Schoulder (secondary)
• Biceps (secondary)
• Forearms (secondary)

Low Row Machine Benefits

• Builds size and strength in the lower and mid back, lats, and rhomboids
• Engages the core to keep good form
• Machine forces you to keep strict form and control the weight

8. Biceps Curl Machine

Biceps is a relatively small muscle that doesn’t add that much to overall arm size. That is why someone can’t get big arms just training biceps.

Likewise, you can’t get really big biceps with the rest of your arm small, which is why you only get semi-big biceps with a curl machine.

And lastly, the curl machine isn’t even the best way to train the biceps, as it makes the movement to rigid and isolated, which doesn’t recruit all the muscle fibres.

When to use the biceps curl machine:

The biceps curl machine is best used at the end of a workout as a finisher to target the biceps specifically. When you completed every other, harder, better exercise and you can’t really do another set of hammer curls (or whatever you were doing) with proper form, you jump to the curl machine and finish of that biceps.

Pin a suitable weight and take position in the machine. The bench should be adjusted to a height that comfortably supports your upper arms and elbows without you needing to arch your back.

Your feet should be planted firmly and your core is tight. Your arms are outstretched on the pad in a palms up grip. This is the starting position.

Commence the movement by curling the machine handle up from the elbow joint and squeezing your biceps. The elbows should remain fixed on the bench pad while you exhale through the movement. Do not lift the elbows up.

When your biceps are at maximum contraction and the machine handles approach your shoulders, squeeze for a second and then reverse the movement by extending the arms to the starting position, inhaling as you do.

9. Assisted Pull Ups AKA Assist Dip Chin

What are assisted pull ups?
Assisted pull ups or assisted chin ups are compound exercises for the upper body. During the assisted pull up using the assisted pull up machine, the exerciser holds onto the bars above their head and lifts their bodyweight up using their arms and the help of the assisted pull up machine.

What muscles does the assisted pull up machine use?

Assisted pull ups (or assisted chin ups) use the back, shoulders and arms (trapezius, latissimus dorsi, posteriod deltoid, bicep and brachialis).

This is an excellent exercise for all over upper body development.

If you complete your pull ups with an overhand grasp with palms facing away from you, your forearms take more of the stress.

If you perform chin ups using an underhand grasp with palms facing towards you, your arms will find it a little easier. This is because the underhand grip uses the more powerful bicep muscle.

Benefits of assisted pull ups
The benefits of assisted pull ups or assisted chin ups include a stronger upper body, particularly a strong back with a great, aesthetically pleasing V-shape.

Although pull ups help in thickening up your back muscles, pull ups also help you develop functional strength, not only size.

Assisted pull ups are a great way of easing into the pull up or chin up as a bodyweight exercise.

Chin ups and pull ups are very difficult exercises because they require a lot of upper body strength. By using the assisted pull up machine you can concentrate on technique and slowly building up your strength.

This is because you can gradually reduce the amount of weight on the machine that is helping you lift your bodyweight, until you can do pull ups as a bodyweight exercise without the machine.

By doing pull-ups chin-ups and dips, you can effectively and efficiently build muscles in your arms, shoulders and back. Add vertical knees raises, and you’ll soon see an increase in definition of your lower abdominal muscles. Best of all, the benefits of these exercises can be enjoyed by fitness enthusiasts of all skill and strength levels.

• Counter-resistance knee-pad platform allows user to control desired weight-assist balance
• Lat Pull-Up (wide grip) / Chin-Up (close grip) Station features easy step-up entry
• Easy access Dip Station features oversized diameter grips for ultimate comfort
• Ultra-thick DuraFirm back, arm and knee pads.
• 11 gauge steel frame with 1 5/8” x 3” oval tubing
• 2″x 2″ all-4-side welded high tensile strength steel mainframe construction
• Ideal for home and commercial use
• Optional 300 Lb. and 400 Lb. weight stack available

The post Top 15 equipments in every gym to use effectively to lose weight appeared first on MyMedicPlus.

Weight loss doesn’t come easy. Those late-night binge sessions, those unaccounted for cheese burst pizzas, the occasional noodle nights (unless it’s shitaki or buckwheat), those days you consider your cheat day although it ideally is your workout day, does show eventually. However, if you watch your food, fitness routine, sleep cycle, stress, diet, and other activities, you might beat the extra pounds to the curb.

The secret to maintaining an ideal weight is to not skip meals and timing your meals. Consuming decent morsels of protein-rich food every two hours ensures you are satiated and do not delay eating your next meal or overeat a big meal (like a dinner or lunch).

First, to acclimatise your body to a new diet plan, you must gradually introduce it in your plan. Start with breakfast, then lunch, then high tea and then supper. This way, your body will not react to a sudden shift in the diet which is likely to cause discomforts like headaches, indigestion and even constipation in some cases. “A holistic approach is the most important factor for weight loss and I put clients in a new clean eating diet plan. To begin with, acclimatisation is more of a mental approach as opposed to it being a deprivation feeling.

Along with the new diet plan, I ensure one’s body is releasing more happy hormones right from their gut by getting in a sporting activity, focusing on planning the meals with happy yet smart foods. These are key elements that contribute to acclimatising one’s Mind and body towards adapting an integrative diet plan,” says Payal Kothari, integrative nutritionist and gut health coach.

Let’s have a look at the 7-day diet plan for a gradual weight loss routine:

1. First Day
2. Second Day
3. Third Day
4. Fourth Day
5. Fifth Day
6. Sixth Day
7. Seventh Day
8. FAQs: Answered by Payal Kothari, Nutritionist

First Day

Breakfast:

This meal should be the heaviest of the day and should be well rounded in nutrition.

You can start with combining ¾ cups of bran flakes, one banana and a cup of fat-free milk in a bowl. Alongside, you can also have a fruit bowl including the likes of avocado, oranges, apple to give you the required satiety and nutrition.

Lunch:

To start with, you can opt for mini whole wheat pita sandwich with ½ roasted pepper, one teaspoon mayo, mustard, and lettuce. You can also add the meat of your choice or if you’re a vegetarian, you can opt for tofu. Add some kiwis to the sandwich and eat away!

Dinner:

This meal of the day should be the lightest of all meals. Eat boiled chicken with two tomatoes sprinkled with a cup of boiled couscous and steamed broccoli.

Second Day

Breakfast:

Energise your day with a glass of boost. Blend 3-4 frozen berries, ½ banana and low-fat milk to the quantity you usually consume. Throw in some mint leaves. You can also add two boiled eggs on the side however, this can be optional.

Lunch:

Try a variation of the usual daal by switching it to a cup of vegetable soup including pumpkins, tomato, chicken (optional), and broccoli. To add some ethical cheat plan – you can eat a 100 per cent whole-grain toast burger with veggies of your liking with a cup of concorde grapes.

Dinner:

You can either opt for skinless chicken breast with barbecue sauce or you could have a grilled fish (using cold-pressed olive or canola oil) sautéed with vegetables like beans, tomato and low-fat butter (optional). Add some spinach for a hint of green and minerals to your diet.

Third Day

Nutritionist and founder of Eat Fit Repeat, Ruchi Sharma shares a day’s detailed diet plan:

Early morning:

Add one teaspoon of apple cider vinegar, aloe vera juice to 750 ml water and drink it on empty stomach.

Breakfast:

You can have oats idli, upma, poha or ragi dosa with veggies and sprouts.

Lunch:

A bowl of salad with one multigrain roti, ½ cup boiled brown or white rice, vegetables of your liking, ½ cup of daal and yoghurt or buttermilk.

High tea snack:

Keep this light and avoid fried food snacking. A handful of mixed almonds, walnuts and trail mix of seeds (flax, chia) would suffice.

Dinner:

Keep it light with sautéed exotic vegetables using unrefined cooking oils or just a simple Indian style sabzi, soup and moong dal or besan cheela.

P.S:

For all those caffeine fanatics, no more than two small cups of tea or coffee anytime throughout the day is admissible.

Fourth Day

Breakfast:

If you’re not in the mood to whip up high-profile gluten-free breakfast, you can simply microwave a bowl of oats that cook faster, with low-fat milk and stevia or honey (if you want it sweet), and a dash of cinnamon.

Lunch:

Mix in all vegetables you love (don’t forget the greens) and add some chicken to add flavour. Throw in some slivered almonds, a tablespoon of low-fat mayonnaise, and two tablespoons of Greek yoghurt (unsweetened). Mix well. If you don’t feel satiated yet, you can consume either a whole apple or banana.

Dinner:

For all shrimp lovers, you can try this one and give the chicken a little rest. Mix three ounces of shrimp with one baked potato, a tablespoon of Greek yoghurt (unsweetened), and roughly 3-4 cups of steamed spinach. Voila!

While you are busy following a strict diet plan for seven days, here’s a thought on whether following short-term stringent diets are conducive to your physical and mental health. “In the first few days of any extreme diet, a person can experience a substantial loss of water weight which will come back to haunt you sooner than you think. Steady weight loss is more likely to last over dramatic weight changes. If you lose weight too quickly, you will lose muscle, bone and water, and are more likely to gain it back in half the amount of time,” advises Sharma.

“A successful weight loss and keeping it off is accomplished by making positive lifestyle changes. If you want to maintain a healthy weight, lose fat, and build muscle, make realistic lifestyle changes by eating smarter and moving more. This combination will produce lifelong results without feeling like you are dieting all the time. For the most part, the results we’re looking for will rarely come quickly. But they won’t take that long, either for you treats it as a sustainable lifestyle change.”

Fifth Day

Breakfast:

Keep it simple and English. Top a toasted English muffin with ½ sliced apple, and reduced-fat cheese. Microwave it for half a minute. Add it to your regular stock of unsweetened Greek yoghurt and enjoy.

Lunch:

Consume a cup of mixed vegetable salad, a bowl of lentil curry, and one cup of methi rice. If you wish, you could eat a whole apple for satiety but no more than that.

Dinner:

Have your favourite paneer or mushrooms with a bowl of sautéed mixed vegetables preferably (always) containing greens, one roti, and two tablespoons of chutney. You can also treat yourself with a glass of buttermilk.

Sixth Day

Breakfast:

Give yourself a bit of a break (but not so much) because make this your waffle day! Choose 100 per cent whole-grain flour to whip up your favourite waffle. Instead of going with maple or chocolate syrup, you can spread a teaspoon of no-sugar almond or peanut butter as per your preferences.

Lunch:

If you are missing your Chinese just too much. You can make yourself some yummy soba noodles. Simple yet zippy, you’re not going to regret this. Opt for buckwheat soba noodles (preparation same like pasta), add some cilantro or Thai basil, if available; some baked tofu or tempeh, one sliced cucumber, blanched broccoli and stir in some sautéed mushrooms. You’ve made yourself a yummy lunch!

Dinner:

Make a simple under-30 minute salmon chowder using onion, garlic, and fennel. Sautee all the vegetables and boil the potatoes. Add in salmon and low-fat coconut milk and heat until the broth thickens.

Seventh Day

Breakfast:

Have a bowl of light, simple oats milk (skimmed) porridge and some mixed nuts to go along with it.

Lunch:

Add some paneer made out of skimmed milk, a bowl of mixed vegetable salad, roti and carrot – green pea vegetable. If you wish, you can also consume a small bowl of cut fruits of your choice.

Dinner:

Say hello to your seafood shrimp today! Four ounces of shrimp, a cup of steamed carrots, one steamed broccoli, half a cup of brown rice, cooked; two tablespoons of teriyaki sauce and a teaspoon of sesame seeds.

The post 7-Day Diet Plan For Weight Loss appeared first on MyMedicPlus.

Morning Drink for Fat Loss

Drink Option – 1 (Recommended)
1/2 Lt mild warm Water + 2 Lomon + 1 Spoon Honey + 1 Spoon Cinnamon Power.

Drink Option – 2 (Recommended)

1/2 Lt mild warm Water Mixed with Amla (indian gooseberry) Juice. Prepare in Mixer

Drink Option – 2
1/2 Lt warm Water + 2 Lomon + Green Tea And Mint

Drink Option – 3

Apple cider vinegar

Afternoon Drink for Fat Loss

Drink Option – 4 (Recommended)
1/4 Lt warm Water + black coffee + No Sugar

Drink Option – 5
1/2 Lt warm Water + Black Tea + Lemon + No Sugar

Evening Drink for Fat Loss

Drink Option – 6 (Recommended)
1/2 Lt mild hot Milk mixed one spoon turmeric powder. We need protien in night to repair muscles.

Drink Option – 7 (Recommended)

• Coconut Water

The post Top 10 most effective homemade drinks for faster fat reduction and weight loss appeared first on MyMedicPlus.

You can not reduce fat alone from the belly. You need to reduce overall body fat. Only you can build belly muscle which ultimately would help you to reduce your overall body fat including belly.

Plank

Regular Crunches

Bycycle Crunch

Crunch Twist

Reverse Crunches

Vertical Leg Crunch

Long Arm Crunch

The post Best Home Exercises to Lose Belly Fat Faster appeared first on MyMedicPlus.

Fasting is the willful refrainment from eating. In a physiological context, fasting may refer to the metabolic status of a person who has not eaten overnight, or to the metabolic state achieved after complete digestion and absorption of a meal. Several metabolic adjustments occur during fasting.

What is metabolic rate?

Basal metabolic rate is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions.

What is Metabolism?

Metabolism is the set of life-sustaining chemical reactions in organisms. The three main purposes of metabolism are:

• The conversion of food to energy to run cellular processes;
• The conversion of food/fuel to building blocks for proteins, lipids, nucleic acids, and some carbohydrates; and
• The elimination of metabolic wastes. These enzyme-catalyzed reactions allow organisms to grow and reproduce, maintain their structures, and respond to their environments.

What are the benefits of fasting?

• Promotes Blood Sugar Control by Reducing Insulin Resistance
• Promotes Better Health by Fighting Inflammation
• May Enhance Heart Health by Improving Blood Pressure, Triglycerides and Cholesterol Levels
• May Boost Brain Function and Prevent Neurodegenerative Disorders
• Aids Weight Loss by Limiting Calorie Intake and Boosting Metabolism
• Increases Growth Hormone Secretion, Which Is Vital for Growth, Metabolism, Weight Loss and Muscle Strength
• Could Delay Aging and Extend Longevity
• May Aid in Cancer Prevention and Increase the Effectiveness of Chemotherapy

What are the types and procedures of fasting?

Hindu Fasting

As in many religions, fasting is also practised in Hinduism. In the Hindu religion, fasting is not an obligation, but a moral and spiritual act where the aim is to purify the body and mind and acquire divine grace. Hinduism is marked by several periods of fasting. The most commonly-observed fast, Ekadashi, is respected approximately twice a month, on the eleventh day of each ascending and descending moon. One of the most popular fasting in india which is Navratri Fasting which is done for 9 days.

Daniel Fasting

The Daniel Fast is essentially a vegan diet. The fast is a whole foods, plant-based diet, emphasizing consumption of foods in their least processed form. Here’s what’s allowed on the menu: Fruit, Vegetables, Whole Grains, Legumes, Nuts & Seeds, High-Quality Oils, Herbs & Spices.

Jainism Fasting

Fasting is very common among Jains and as a part of festivals. Most Jains fast at special times such as birthdays, anniversaries, during festivals, and on holy days. Paryushan is the most prominent festival, lasting eight days in Svetambara Jain tradition and ten days in Digambar Jain tradition during the monsoon. More https://en.wikipedia.org/wiki/Fasting_in_Jainism

Intermittent Fasting

Intake is partially or completely restricted for a few hours up to a few days at a time and a normal diet is resumed on other days. Intermittent fasting is an eating method that cycles between calorie restriction — or fasting — and normal food consumption during a specific time period.

keto diet Fasting

The ketogenic (keto) diet is a high-fat, very low-carb way of eating. Carbs are typically reduced to 20 to 50 grams per day, which forces your body to rely on fats instead of glucose for its main energy source.

In the metabolic process known as ketosis, your body breaks down fats to form substances called ketones that serve as an alternate fuel source

Ketosis is a natural state of the metabolic process. When a person has reached ketosis, their body is burning stored fat instead of glucose. As the body breaks fat down, acids called ketones begin to build up in the blood. These ketones then leave the body in the urine. The presence of ketones in the blood and urine indicates that a person has entered ketosis. Ketosis can help a person lose unwanted fat, as the body starts to break down their fat stores instead of relying on carbohydrates for energy.

Important to get into ketosis for Effective keto diet

• Increasing physical activity
• Significantly reducing carbohydrate intake
• Fasting for short periods
• Increasing healthful fat intake
• Testing ketone levels
• Protein intake
• Consuming more coconut oil

Juice fasting

Entails only drinking vegetable or fruit juice for a certain period. A juice cleanse is a trendy detox diet that involves consuming vegetable and fruit juice for a short period of time, such as one to three days. It is also known as a juice fast.

Water fasting

Involves drinking only water for a set amount of time. Water fasting is a type of fast that restricts everything except water. It has become more popular in recent years as a quick way to lose weight.

Dry fasting

Dry fasting, or absolute fasting, restricts both food and liquid. It doesn’t allow any fluids, including water, broth, and tea. This is different from most fasts, which encourage water intake.

Popular Ways to Do Intermittent Fasting

The 16/8 method – Fasting for 16 hours a day

• This is an intermittent fasting diet where you limit eating to a single eight-hour window every day, typically between noon and 8 p.m.
• For best results, limit carbs to dinner, and stay hydrated throughout the day with plenty of water.
• After adapting to a 16-hour fast, try an 18-hour fast with a six-hour eating window to get even more out of intermittent fasting.

5:2 FASTING DIET

• Eat as usual for five days per week. Two days a week, limit calories to 500-600 maximum.
• Enjoy three small meals or two slightly bigger meals during calorie-restricted days.
• To feel less hungry, space your fasting days between eating days.

4:3 FASTING DIET (AKA ALTERNATE DAY FASTING) – Alternate-day fasting

• Fast every other day, and eat what you want during non-fasting days.
• On fasting days, limit yourself to 500 calories.
• Eat as much as you want on non-fasting days.

THE WARRIOR DIET – The Warrior Fasting

• Fast or eat less than you normally eat over a 20-hour window, then eat one large meal during a four-hour evening window.
• Minimal eating window may include raw produce like berries or leafy greens (in unlimited amounts), – zero-calorie fluids like green tea and even small amounts of protein like poached eggs.
• Eat wholesome, organic, high-nutrient foods during the evening meal.

ONE MEAL A DAY (OMAD)

• Fast for 23 hours and eat your daily calories during a one-hour window.
• To allow enough time to eat socially and still digest before bedtime, consider eating between 4-7 p.m. every day.
• When you do eat, have a balanced and nutritious meal … not a giant pizza.

Spontaneous meal skipping

• Skip meals when you don’t feel hungry.
• When you do eat, follow your normal diet.

Combine Intermittent Fasting with Keto Diet

Difference between different kinds of fasting

keto diet vs low carb diet

Therefore, a low carb diet is likely a better option for most people. That said, it’s important to consult your healthcare provider before starting any diet to reduce your risk of complications. While both diets limit carbs to varying degrees, the keto diet is more restrictive.

keto diet vs paleo diet

The ketogenic (keto) diet focuses on eating a particular balance of macronutrients. The goal is to enter a state of ketosis, where the body begins to burn fat for health or weight loss. The Paleolithic (paleo) diet focuses on eating foods that humans would have eaten in the Stone Age.

keto diet vs low fat diet

Most research suggests that low carb diets may be more effective for short-term weight loss than low fat diets ( 3 , 4 ). According to an older, 6-month study in 132 people with obesity, those who followed a low carb diet lost over 3 times as much weight as those who followed a low fat, calorie-restricted diet (5).

keto diet vs high protein diet.

Low-carb dieters can go high–protein or high-fat. Either way, weight loss will happen, new research shows.

keto diet vs intermittent fasting

The bottom line is that either of these diets will effectively help you lose weight. In the short term, if the diet chosen isn’t ‘perfectly’ balanced, there’s probably no harm done. However, in the long-term, the key is to make sure these diets are planned properly so you get all the nutrients you require for your individual health profile and so you can sustain the dietary regime long-term.

intermittent fasting vs water fasting

Unlike how intermittent fasting usually goes where one avoids food but drinks as much water as one needs, dry fasting entails foregoing food and water for an extended period of time in order to make the body gain it’s energy from toxins present in the body.

intermittent fasting vs keto diet

Intermittent fasting may help your body reach ketosis quicker than the keto diet alone. That’s because your body, when fasting, maintains its energy balance by shifting its fuel source from carbs to fats — the exact premise of the keto diet

intermittent fasting vs warrior diet

There’s no shortage of options when it comes to weight loss, but one of the latest to bubble up (although it’s not actually new) is the Warrior Diet, which involves a rather extreme form of intermittent fasting. Here’s a summary of how the diet works, the potential pros and cons, and my bottom-line advice as a registered dietitian who has helped my many clients shed pounds over the past two decades.

Reference

• My daily log of a journey of losing 20 KG weight in 3 months
• Tipping the scales: Keto diet, fasting and group helped man
• Weight loss tips: How to combine intermittent fasting
• Intermittent fasting: An accessible alternative to
• How Keto and Intermittent Fasting Combined Helped This
• Woman loses 100 pounds in 1 year, thanks to keto diet and

The post A complete guide of fasting for weight loss, Intermittent Fasting, keto diet appeared first on MyMedicPlus.

2. Plank Push-up Jacks

3. Squat Jack Taps

4. Knee Tap Squats

5. Squat Jump Reaches

6. Side Lunges into Ankle Taps

7. Squat Jacks with Curtsy

Credit – https://www.instagram.com/_ashfitness/

Disclaimer: Health and Fitness is not a few weeks of work. It’s a lifetime commitment. Thus, this page content would be always getting refreshed with quality content life time. I would modify content based on my learning. If you would like to contribute content to this page, please leave your comments in the bottom of the page.

The post Video – Top 10 Best High-Intensity Interval Training (HIIT) Workout to Burn Fat appeared first on MyMedicPlus.

2. Crunches (100 Kcal/30 min)

3. Weight Training (112 Kcal/30 min)

4. Low Intensity Squats (116Kcal/30 min)

5. Plank (120 Kcal/30 min)

6. Walking (167 Kcal/30 min)

7. Jumping Jack (153 Kcal/30 min)

8. Push ups (210 Kcal/30 min)

9. Swimming (220 Kcal/30 min)

10. Race Walking (242 Kcal/30 min)

11. Stair Climbing (276 Kcal/30 min)

12. Burpees (300 Kcal/30 min)

13. High Knee Running (300 Kcal/30 min)

14. Marathon Running (335 Kcal/30 min)

15. Bycycle (446 Kcal/30 min)

16. Running (300 Kcal/30 min)

Disclaimer: Health and Fitness is not a few weeks of work. It’s a lifetime commitment. Thus, this page content would be always getting refreshed with quality content life time. I would modify content based on my learning. If you would like to contribute content to this page, please leave your comments in the bottom of the page.

The post Top 16 Highest Calorie-Burning Exercises to Burn Fat in 30 Minutes appeared first on MyMedicPlus.

Fat reductions can only happen if you are in a calories deficit. There is no such thing as such any food, medicine, supplements can help you in weight loss without daily calories deficit

2. Bad calories vs Good calories

Do not count only calories. 300 calories in burger/pizza and 300 calories in fruits act entirely opposite to the body. Any Natural food contains Good calories and any kind of processed food contains bad calories. Consume more non-processed food.

3. How many calories you need everyday

If you’ve estimated your BMR using the Harris-Benedict formula, your next step is to include the number of calories you burn during daily activities based on your lifestyle:

• Sedentary. If you get minimal or no exercise, multiply your BMR by 1.2.
• Lightly active. If you exercise lightly one to three days a week, multiply your BMR by 1.375.
• Moderately active. If you exercise moderately three to five days a week, multiply your BMR by 1.55.
• Very active. If you engage in hard exercise six to seven days a week, multiply your BMR by 1.725.
• Extra active. If you engage in very hard exercise six to seven days a week or have a physical job, multiply your BMR by 1.9.

The final number is approximately how many calories you need on a daily basis to maintain your weight.

Disclaimer: Health and Fitness is not a few weeks of work. It’s a lifetime commitment. Thus, this page content would be always getting refreshed with quality content life time. I would modify content based on my learning. If you would like to contribute content to this page, please leave your comments in the bottom of the page.

The post 10 golden rules for weight loss you can not afford to ignore it appeared first on MyMedicPlus.

This page is dedicated to my daily log of a journey of losing 20 KG weight in 3 months and much more than that. I would log/record everything whatever I did and learnt in this journey. Only One page for everything. Please share your suggestion in comments and get connected through this blog. Thank You.

You may also connect me with social network sites as well and become a mentor or learner in this journey.
– Facebook
– Linkedin
– Twitter
– Instagram
– Youtube – Yet to start.

“Health is real wealth and Healthy mind is a way to great career”

The great day of Awakened Day” or “Enlightened Day on 14 January 2021 (Mid night @ 4 AM IST)

— Raj Baba (Naam to suna hi hoga)

---

Weight on Enlightened Day – 95 kg / Height 5.6 Feet

---

Goal – 75 kg by 15 April 2021

---

Disclaimer: Health and Fitness is not a few weeks of work. It’s a lifetime commitment. Thus, this page content would be always getting refreshed with quality content life time. I would modify content based on my learning. If you would like to contribute content to this page, please leave your comments in the bottom of the page.

My recorded learning for Health & Fitness

• Top 10 most effective home made drinks for faster fat reduction and weight loss
• Top 10 Supplements & Capsules for Body Building to gain Muscle Mass and Energy
• Top 10 drinks/juice for Healthy and Glowing Skin
• Top 10 Immune Boosting Herbs, Foods and Supplements
• Top 10 Treatment to avoid Premature Grey Hair or hair turn black naturally
• 10 golden rules for weight loss you can not afford to ignore it
• Top 16 Highest Calorie-Burning Exercises to Burn Fat in 30 Minutes
• Top 10 Best High-Intensity Interval Training (HIIT) Workout to Burn Fat
• A complete guide of fasting for weight loss, Intermittent Fasting, keto diet
• Best Home Exercises to Lose Belly Fat Faster
• How to reduce man boobs or treat Gynecomastia issues in man

Day-1 (15 January 2021):- 95 kg

• Fasting Mode:- 12/12 Fasting. 12 Hours eating Healthy food. 12 hours no food.
• Lifestycle Changes#1:- Give up all chocolates, Gulab jaamu, Kaju Katli, Rasgulla etc
• Lifestycle Changes#2:- Installed Amazon Music (Free comes with Amazon Prime without ads)
• Lifestycle Changes#3:- Cleaned Entire home. Lots of work. Trust me.
• Lifestycle Changes#3:- Decided to Work Not more than 9 hours Each Day
• Morning Drink:- 1 Ltr Warm Water + Green Tea
• Morning workout:- Long 6km Walk with Random Music. Lil Quick Speed Walk as well
• Breakfast:- 100 gm Oat with 1/2 ltr milk and power of 20 Almonds mixed
• Lunch:- Lots of Watermelon
• Afternoon Drinks:- Black Coffee
• Dinner:- SKIPPED
• Night Drink:- Water with Safi
• Health & Fitness Learnings#1:- NA
• Health & Fitness Learnings#2:- NA

Day-2 (16 January 2021):- No Weighing

• Fasting Mode:- 12/12 Fasting. 12 Hours eating Healthy food. 12 hours no food.
• Lifestycle Changes#1:- Ordered Mostly Fruits and veg.
• Lifestycle Changes#2:- 7-8 hours sleep minimum
• Morning Drink:- Lots of Water with Green Tea
• Morning workout:- SKIPPED
• Breakfast:- Fruits (Watermelon + Orange + Banana)
• Lunch:- Fruits (Watermelon + Orange + Banana)
• Afternoon Drinks:- Black Coffee
• Evening Snacks:- SKIPPED
• Dinner:- SKIPPED
• Night workout:- Long 3km Walk with Random Music. Lil Quick Speed Walk as well.
• Night Drink:- Water
• Health & Fitness Learnings#1:- Very important foods for weight loss are cinnamon powder, amla, lemon, cabbage, eggs, oat and cucumber

Day-3 (17 January 2021):- No Weighing

• Fasting Mode:- 12/12 Fasting. 12 Hours eating Healthy food. 12 hours no food.
• Lifestycle Changes#1:- Realized, I am drinking less water. Increase intake to 5 ltr minimum per day
• Lifestycle Changes#2:- Morning Weight loss drinks started. Refer this url for that.
• Morning Drink:- 1/2 Lt mild warm Water + 2 Lomon + 1 Spoon Honey + 1 Spoon Cinnain Power
• Morning workout:-
• Breakfast:-
• Lunch:-
• Afternoon Drinks:-
• Evening Snacks:-
• Dinner:- Chicken Masala and 5 Roti
• Night workout:- Long 4km Walk with Random Music. Lil Quick Speed Walk as well.
• Night Drink:- Coconut Water

Day-4 (18 January 2021):- No Weighing

• Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
• Lifestycle Changes#1:- Decided to give up all News channel. Enough news consumed so far and got nothing.
• Lifestycle Changes#2:- Decided to give up all News websites except few blogs sites for tech and economy.
• Lifestycle Changes#3:- Decided to give up Youtube, Prime, Netflix and Hotstar for next 3 months in order to save time.
• Lifestycle Changes#4:- Unpacked all the cloths which i bought online from years assuming, i would wear but never. Now made part of wardrobe so i can see everyday those cloths.
• Health & Fitness Learnings#1:- Studied on my routine in order to understand where my time is getting wasted.
• Health & Fitness Learnings#2:-
• Morning Drink:- 1/2 Lt mild warm Water + 2 Lomon + 1 Spoon Honey + 1 Spoon Cinnain Power
• Morning workout:-
• Breakfast:-
• Lunch:-
• Afternoon Drinks:-
• Evening Snacks:-
• Dinner:- Chicken Birani
• Night workout:-
• Night Drink:- Coconut Water

Day-5 (19 January 2021):- No Weighing

Waste day. Did not nothing for health. No walk. Last 3 days routine got broken. I eat Chicken Biryani and many not healthy foods. Could not control it. Got occupied with few work. End of the day, i repented a lot for my bad full day routine.

Day-6 (20 January 2021):- No Weighing

• Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
• Lifestycle Changes#1:- Decided to divorce my 18 years of Love. “The Age of Empire/Rise of nation/Earth Empire”. I bet if anyone can beat me in this game. But my god. Its countless time i spent on this game. You would not trust but once i had played this game 48 hours without food, drink, sleep and haggu as well. Lol.
• Lifestycle Changes#2:-
• Health & Fitness Learnings#1:-
• Health & Fitness Learnings#2:-
• Morning Drink:- 1/2 Lt mild warm Water + 2 Lomon + 1 Spoon Honey + 1 Spoon Cinnain Power
• Morning workout:-
• Breakfast:-
• Lunch:-
• Afternoon Drinks:-
• Evening Snacks:-
• Dinner:- Masala Dosa
• Night workout:- Long 6km Walk with Random Music. Lil Quick Speed Walk as well.
• Night Drink:- Coconut Water

Day-7 (21 January 2021):- No Weighing

• Fasting Mode:-
• Lifestycle Changes#1:- I started saying big NO to all friends for Pubbing, Happening Restaurts, home party and Food Streed around city.
• Lifestycle Changes#2:-
• Health & Fitness Learnings#1:-
• Health & Fitness Learnings#2:-
• Morning Drink:- 1/2 Lt mild warm Water Mixed with Amla (indian gooseberry) Juice. Prepared in Mixer
• Morning workout:-
• Breakfast:- Morning breakfast of 100 gm Oat with 1/2 ltr milk and power of 20 Almonds mixed. Please comment for video recipe.
• Lunch:- Lunch with 5 egg white, 2 full egg, 2 tomato, 1 cucumber
• Afternoon Drinks:- Milk Coffee with some Sugar
• Evening Snacks:- SKIPPED
• Dinner:- Atta Noodles mixed with Lots of Veggie
• Night workout:- Long 8km Speed Walk with my fav Music.
• Night Drink:- Coconut Water

Day-8 (22 January 2021):- 93.1 kg

Finally Joined Gym after realizing that my mind is making lots of execuses of Office work and people around me impacting my mind to become a lazy and deviating from my goal. Started saying NO to friends for hangouts.

Day-9 (23 January 2021):- 93.4 kg

• Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
• Lifestycle Changes#1:-
• Lifestycle Changes#2:-
• Health & Fitness Learnings#1:-
• Health & Fitness Learnings#2:-
• Morning Drink:- 1/2 Lt mild warm Water Mixed with Amla (indian gooseberry) Juice. Prepared in Mixer
• Morning workout:-
• Breakfast:-
• Lunch:-
• Afternoon Drinks:- Milk Coffee with some Sugar
• Evening Snacks:-
• Dinner:-
• Night workout:- @Gym 2 hours. Please refer my Gym Activity Table Chart.
  — Night Drink:- Coconut Water

Day-10 (24 January 2021):- 93.2 kg

• Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
• Lifestycle Changes#1:-
• Lifestycle Changes#2:-
• Health & Fitness Learnings#1:-
• Health & Fitness Learnings#2:-
• Morning Drink:- 1/2 Lt mild warm Water Mixed with Amla (indian gooseberry) Juice. Prepared in Mixer
• Morning workout:-
• Breakfast:-
• Lunch:-
• Afternoon Drinks:- Milk Coffee with some Sugar
• Evening Snacks:-
• Dinner:-
• Night workout:- @Gym 2 hours. Please refer my Gym Activity Table Chart.
• Night Drink:- Coconut Water

Day-11 (25 January 2021):- 93.1 kg

• Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
• Lifestycle Changes#1:-
• Lifestycle Changes#2:-
• Health & Fitness Learnings#1:-
• Health & Fitness Learnings#2:-
• Morning Drink:- 1/2 Lt mild warm Water + 2 Lomon + 1 Spoon Honey + 1 Spoon Cinnamon Power
• Morning workout:-
• Breakfast:- 100 gm Oat with 1/2 ltr milk and power of 20 Almonds mixed
• Lunch:- 5 egg white, 2 full egg, 2 tomato, 1 cucumber
• Afternoon Drinks:- Black Coffee
• Evening Snacks:-
• Dinner:-
• Night workout:- @Gym 2 hours. Please refer my Gym Activity Table Chart.
• Night Drink:- Coconut Water

Day-12 (26 January 2021):- 93.2 kg

• Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
• Lifestycle Changes #1:-
• Lifestycle Changes #2:-
• Health & Fitness Learnings #1:-
• Health & Fitness Learnings #2:-
• Morning Drink:- 1/2 Lt mild warm Water Mixed with Amla (indian gooseberry) Juice. Prepared in Mixer
• Morning workout:-
• Breakfast:- 100 gm Oat with 1/2 ltr milk and power of 20 Almonds mixed
• Lunch:- 5 egg white, 2 full egg, 2 tomato, 1 cucumber
• Afternoon Drinks:- Black Coffee
• Evening Snacks:-
• Dinner:-
• Night workout:- @Gym 2 hours. Please refer my Gym Activity Table Chart.
• Night Drink:- Coconut Water

Day-13 (27 January 2021):- 92.9 kg

• Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
• Lifestycle Changes #1:-
• Lifestycle Changes #2:-
• Health & Fitness Learnings#1:-
• Health & Fitness Learnings#2:-
• Morning Drink:- 1/2 Lt mild warm Water Mixed with Amla (indian gooseberry) Juice. Prepare in Mixer
• Morning workout:-
• Breakfast:- 100 gm Oat with 1/2 ltr milk and power of 20 Almonds mixed
• Lunch:- 5 egg white, 2 full egg, 2 tomato, 1 cucumber
• Afternoon Drinks:- Black Coffee
• Evening Snacks:-
• Dinner:-
• Night workout:- @Gym 2 hours. Please refer my Gym Activity Table Chart.
• Night Drink:- Coconut Water

Day-14(28 January 2021):- 92.5 kg

• Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
• Lifestycle Changes #1:- NA
• Lifestycle Changes #2:- NA
• Health & Fitness Learnings #1:- NA
• Health & Fitness Learnings #2:- NA
• Morning Drink:- 1/2 Lt mild warm Water + 2 Lomon + 1 Spoon Honey + 1 Spoon Cinnain Power
• Morning workout:- SKIPPED
• Breakfast:- 100 gm Oat with 1/2 ltr milk and power of 20 Almonds mixed
• Lunch:- 5 egg white, 2 full egg, 2 tomato, 1 cucumber
• Afternoon Drinks:- Black Coffee
• Evening Snacks:- SKIPPED
• Dinner:- SKIPPED
• Night workout:- @Gym 2 hours. Please refer my Gym Activity Table Chart.
• Night Drink:- Coconut Water

Day-15 (29 January 2021):- 92.8 kg

• Mood Swing so did nothing as done last days.
• Lost control and had very high fat and carb food. 3 Movies at prime as well.

Day-16 (30 January 2021):- 92.6 kg

Routine broken. Spent entire day on social sites and news sites. Wasted entire day

Day-17 (31 January 2021):- 92.2 kg

• Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
• Lifestycle Changes#1:- NA
• Lifestycle Changes#2:- NA
• Health & Fitness Learnings#1:- NA
• Health & Fitness Learnings#2:- NA
• Morning Drink:- 2 ltr warm water with Green Tea
• Morning workout:- SKIPPED
• Breakfast:- 100 gm Oat with 1/2 ltr milk and power of 20 Almonds mixed
• Lunch:- SKIPPED
• Afternoon Drinks:- Black Coffee
• Evening Snacks:- 2 Dairy milk. could not control.
• Dinner:- Healthy Khichdi. plz comments for recipe
• Night workout:- @Gym 2 hours. Please refer my Gym Activity Table Chart.
• Night Drink:- Coconut Water

Day-18 (1 February 2021):- 92.2 kg

Routine broken. Coz of Office work. I wasted some of the time here n there. I could have managed much better but my mind got an excuse of office work.

Day-19 (2 February 2021):- 91.8 kg

Routine broken. Coz of Office work. I wasted some of the time here n there. I could have managed much better but my mind got an excuse of office work.

Day-20 (3 February 2021):- 91.6 kg

Routine broken. Coz of Office work. I wasted some of the time here n there. I could have managed much better but my mind got an excuse of office work.

Day-21 (4 February 2021):- 91.8 kg

Routine broken. Coz of Office work. I wasted some of the time here n there. I could have managed much better but my mind got an excuse of office work.

Day-22 (5 February 2021):- 91.5 kg

• Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
• Lifestycle Changes#1:- NA
• Lifestycle Changes#2:- NA
• Health & Fitness Learnings#1:- NA
• Health & Fitness Learnings#2:- NA
• Morning Drink:- 1 Ltr Warm Water + Green Tea
• Morning workout:- SKIPPED
• Breakfast:- 100 gm Oat with 1/2 ltr milk and power of 20 Almonds mixed
• Lunch:- 5 Egg White + 2 Full Egg + Tomato + Cucumber
• Afternoon Drinks:- Black Coffee
• Evening Snacks:- SKIPPED
• Dinner:- SKIPPED
• Night workout:- @Gym 2 hours. Please refer my Gym Activity Table Chart.
• Night Drink:- Coconut Water

Day-23 (6 February 2021):- 91.6 kg

• Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
• Lifestycle Changes#1:- NA
• Lifestycle Changes#2:- NA
• Health & Fitness Learnings#1:- NA
• Health & Fitness Learnings#2:- NA
• Morning Drink:- 1 Ltr Warm Water + Green Tea
• Morning workout:- SKIPPED
• Breakfast:- SKIPPED
• Lunch:- 100 gm Oat with 1/2 ltr milk and power of 20 Almonds mixed
• Afternoon Drinks:- Green tea
• Evening Snacks:- SKIPPED
• Dinner:- 5 Egg White + 2 Full Egg + Tomato + Cucumber
• Night workout:- @Gym 2 hours. Please refer my Gym Activity Table Chart.
• Night Drink:- 1 glass of warm water with SAFI

Day-24 (7 February 2021):- 91.1 kg

• Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
• Lifestycle Changes#1:- NA
• Lifestycle Changes#2:- NA
• Health & Fitness Learnings#1:-
• Health & Fitness Learnings#2:-
• Morning Drink:- 1 Ltr Warm Water + Green Tea
• Morning workout:- SKIPPED
• Breakfast:- Healthy Rice Khichdi. Comments for recipe
• Lunch:- Healthy Rice Khichdi. Comments for recipe
• Afternoon Drinks:- Milk Coffee
• Evening Snacks:- Skipped
• Dinner:- Skipped
• Night workout:- SKIPPED
• Night Drink:- 1/2 Lt mild hot Milk mixed one spoon turmeric powder

Day-25 (8 February 2021) – 91.2 kg

• Fasting Mode:- 4/20 Fasting. 4 Hours eating Healthy food. 20 hours no food.
• Lifestycle Changes#1:- NA
• Lifestycle Changes#2:- NA
• Health & Fitness Learnings#1:-
• Health & Fitness Learnings#2:-
• Morning Drink:- 1 Ltr Warm Water + Green Tea
• Morning workout:- Skipped
• Breakfast:- Skipped
• Lunch:- Chicken Biryani
• Afternoon Drinks:- Milk Coffee
• Evening Snacks:- Skipped
• Dinner:- Skipped
• Night workout:- @Gym 1.5 hours. Please refer my Gym Activity Table Chart.
• Night Drink:- 1/2 ltr Water

Some FAQ on Weight Loss

If you are searching for any of these following keywords in Google and then i can assure you all that you are on right page.

• How can I lose weight naturally?
• How can I lose weight fast?
• How can I lose weight in 3 days?
• How can I lose weight in 10 days?
• Best weight Loss Tips
• Lose weight in 30 days
• Lose weight diet plan
• How can I lose weight fast?
• How to Lose Weight Fast
• What is the most effective weight loss diet?
• How can I lose weight in 7 days at home?
• How can I reduce my weight naturally?

The post My daily log of a journey of losing 20 KG weight in 3 months appeared first on MyMedicPlus.

New Delhi [India], December 24 (ANI/Mediawire): An everyday instrument may help steer many couples struggling with infertility in the right direction, rather than any popular advice – the weighing scale! That is correct. Obesity could be the real reason for many couple’s infertility problems. In both men and women, obesity severely damages fertility.
In women, obesity may cause irregular menstrual cycles , PCOS (Poly-Cystic Ovarian Syndrome), or the way a woman’s body stores sex hormones. Any of these three conditions may cause infertility. To make it worse, many women with obesity may be suffering from more than one of these conditions together.
If a woman with obesity tries to conceive without resolving the weight issue, she may expose herself and the baby to three more pregnancy risks caused by obesity: miscarriage , gestational diabetes and gestational blood pressure . That’s not all. The increased risk of birth defects such as congenital heart disease and host of other serious anomalies in the babies are linked to the mother’s obesity.
In men, a review of 14 studies found that 51% of men with obesity are more likely to have either no or very low sperms in their ejaculate .
Is there a dependable and lasting escape from the obesity trap? Yes, and understanding obesity could be the first important step.
DEFINING OBESITY:
Obesity is not defined by your weight alone. It is calculated by a unit called the Body Mass Index (BMI), that measures your weight in relation to your height to determine obesity and its severity.
World Health Organization (WHO) considers a BMI more than 30 as Class 1 obesity. BMI above 35 is Class II i.e., serious obesity, and BMI above 40 is Class III i.e., severe obesity.
Obesity is not a cosmetic condition. It’s a complex, chronic disease that requires medical attention as declared by the American Medical Association (AMA) in 2013, as a result of three decades of research and developments .
HOW TO TREAT OBESITY?
Will dieting work?
The restrictive diets don’t reduce obesity and majority of the people who diet regain the lost weight plus more according to several research findings.
What about exercise?
A review of several studies reported that clinically significant weight loss is unlikely to occur. Exercise programs actually play a role in weight regain after initial weight loss. Overall, aerobic exercise programs consistent with public health recommendations may promote up to modest weight loss (~2 kg).
Then what is the solution?
If you have tried lifestyle modifications, diet, exercise etc., and not losing much weight or unable to keep off the lost weight for long time, consulting a qualified obesity expert might be an option for you. Minimally invasive bariatric weight-loss surgery might be an option if your BMI is above 32.5 with type 2 Diabetes or any other obesity related co-morbidity; or if your BMI is more than 37.5 without any co-morbidity .
A review of 18 studies published in April 2020 reported that bariatric surgery significantly improved hormonal balance and sexual functions in both males and females, sperm count in males, and pregnancy in females.
Another study revealed that 62.72% infertile women with obesity succeeded in conceiving after bariatric surgery.
Now a days due to COVID 19, many Doctors offer online consultations. One could book an appointment at a center of one’s choice, and discuss the obesity issues with the expert doctor from the convenience of one’s home.
Don’t be a victim of obesity or its stigma. Obesity induced infertility can be treated with lasting results. The time to act against it is NOW!
Disclaimer: This article is sponsored by J&J in public interest. The views and opinions expressed in the article by participating doctors are based on their independent professional judgement. J&J (P) Ltd., BCCL and its group publications disclaim any liability for the accuracy or consequences flowing from adherence to their expert views.
This story is provided by Mediawire. ANI will not be responsible in any way for the content of this article. (ANI/Mediawire)

The post Infertility? Take The Weight Off Your Chest appeared first on MyMedicPlus.

Weight loss: It’s inevitable that there will be times when things come up and you just physically can’t do your workout, and you need to cancel. Read here to know what you can do.

Weight loss: How do you feel when you miss your workout? Inevitably guilty would be a first. But, do you also overcompensate by exercising for an extra hour, or doing exercise with heavier weights, etc? If yes, then you need to stop right now! Exercising more or lifting weights that are heavier than your capacity can severely increase your risk of an injury, and may make you extremely sore. Whether you are trying to lose weight or if you are trying to gain muscle or simply get fitter, your attitude towards exercise needs to be more holistic and definitely more sustainable.

Weight loss: What should you do when you miss your workout?

Kayla Itsines, Sweat fitness trainer, says that you must not stress at all about missing a workout. “It’s inevitable that there will be times when things come up and you just physically can’t do your workout, and you need to cancel,” she writes in the caption of her Insta post.

Instead of feeling guilty and beating yourself up for missing that one workout, you should quickly get prepared for your next workout and schedule it as soon as you can. Write down exactly what body part or muscle group you are going to train. Get ready with the equipment you may need for it, your workout clothes, shoes, water bottle, towel, and your playlist too.

No matter what, don’t give up. Do a small-duration workout like Tabata or HIIT. Go for a quick run or go cycling. Any form of activity that challenges you physically, can make the cut.

Reward yourself for taking the very decision to workout. These are all effective ways to keep you motivated at all times. Instead of pushing yourself down for missing one workout, these are things that you should actually do.

On the other note, Merry Christmas everyone!

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

The post Weight Loss: Missed Your Workout Today? Here’s What You Should Do Instead Of Feeling Guilty appeared first on MyMedicPlus.

The post You’re Getting Fit, but Where Do You Lose Weight First? appeared first on MyMedicPlus.