You might have heard of an idiom that says, as stubborn as a mule.’ But, from experience, you have to agree that belly fat is more stubborn than a mule. For
decades, people of all races struggled with belly fat, but in recent years fitness experts have come up with exercises to crush belly fat.
Fat around the abdominal area is caused by the consumption of sugary beverages and food, menopause, low protein diet, alcohol, genetics or low fiber diet. In the
guide below we cover the danger of belly fat, 7 exercises that crush belly fat, and more.
Dangers of Belly Fat
Fact: everybody, even the ones with toned stomachs, has some fat around their abdominal area. It’s normal. But, the amount of fat is what affects someone’s
well-being. So, before you “accept” your gut, you need to understand the dangers it posses
Too much belly fat can lead to:
Diabetes
Joint pain
Cancer
Breathing issues
Stroke and heart disease
Death: each year more than 300,000 people die from obesity-related diseases
Stubborn stomach fat should cause you sleepless nights. However, here is the kicker:
There are actual workouts that have been used successfully by thousands of people. Here is what you need to do to shed off that belly fat
Start with High-intensity Interval Training (HIIT) routines.
There has been a common misconception that long hours of workout lead to a faster fat loss. This couldn’t be further from the truth. To crush belly fat, you need
to incorporate fast-paced cardio into your routine.
HIIT involves various intense workouts that leave you exhausted but continue burning stomach fat even when you are resting. Interval training exercises
include sit-ups and jumps, jog and sprint, and burpees.
What to Do
Start with 15-minute Warm-Up Exercises.
Do interval training exercises for 5 minutes. Do each task for 45 seconds before switching to the next.
Tip: Choose exercises that act on different muscles so that specific muscles can relax as you work on others.
Russian Twist
Russian twists are abdominal exercises that are designed to help you lose belly fat, strengthen your back, and tone your waistline.
What to Do
Lie on the ground and bend your feet at the knees. Have someone or something hold your feet so that you don’t move them during exercise.
Raise your upper torso to make a V-shape with the thighs.
Clutch a weight in front of you; make sure your elbows are bent.
Gently twist your upper torso to the left side, exhale. Hold the position for a minute and return your body to the starting position and inhale. Do the same for the
right side.
Walk
Walking is one of the most effective ways to crush belly fat. A 1-hour brisk walk every day will help boost your metabolism and slow down the production of
cortisol; a hormone that contributes storage of ugly belly fat significantly.
For faster results, exercise early in the morning before breakfast. When on an empty stomach, your body burns stored fats fast. Drink plenty of water to stay
hydrated.
Tip: a 1-hour brisk walk can help you reduce up to 1 pound per week.
Planks
Planks are bodyweight exercises that not only tone your belly but also reduce back pain, improve balance and posture, and flexibility. There are various types of
planks which include standard planks, jumping planks, side planks, and knee planks.
What to do
For a standard plank: Start by lying on your tummy. Put your hands on the floor and lift your body off the ground. Support your weight on your hands and toes.
For a side plank; lie on your right side and lift your body using the left hand. Place your right foot on top of your left foot. Hold the position for a few minutes
then switch to the other side.
Lift Weights
Want to flatten your belly and strengthen your core? Well, lifting heavy weights can help you crush belly fat and improve your core. Lifting heavy weights
leaves your body with an afterburn effect. This means that your body continues to shed off weight even after leaving the gym.
You can start with dumbbells, kettlebells, or barbells. As your body becomes accustomed to these weights, you can introduce heavier weights.
Use a Rowing Machine
To row a boat, one does not need a canoe nor open water. Rowing exercises help burn fat, blast calories and are done using a rowing machine. This machine
raises the heart rate and works muscles on the abdomen, arms, shoulders, and legs.
What to Do
Sit on the rowing machine and strap in your feet.
As you lean back, use your foot your foot muscles to push the footplate
Bend your knees to go back to the start position. Do this exercise rapidly for 30 seconds, then rest for 10 seconds. Pay attention to the time you have traveled.
Tip: To burn more belly fat, strive to beat your previous rowing record.
Crunches
Crunches have been found to crush belly fat faster than most exercises. There are various ways you can do crunches. You can start with regular crunches, and
then do twist crunches, reverse crunches, vertical leg crunches, and side crunches.
What to Do
Start by lying on the floor with hands at the back of your head.
For regular crunches: Lift the legs to a 90-degree angle. Gently lift your upper body from the ground and exhale. Hold the position for some seconds. Gently get
the upper body back to the ground and inhale. Repeat this exercises 10 times.
For twist crunches: hold your legs as in regular crunches. Then move the left shoulder towards the right, while keeping your right side on the floor. Alternate
with the left shoulder and repeat the exercise 10 times.
Side Crunches
This exercise is the same with twist crunches. The only difference is you need to move each leg with simultaneously with the shoulder.
Tip: Ensure your movements are slow and steady. Your midsection can be hurt if you do these exercises in a hurry.
Everyone desires a toned belly. A flabby belly isn’t attractive. The guide above has 7 exercises that crush belly fat. All have been tried and tested and have
proved to be effective. Start your journey to a flat belly today and use the above tips to see fast results.
Losing weight isn’t about committing yourself to eating boring foods. Research shows that it’s the people who stick to eating tasty but healthy foods who stand a
better chance of managing their weight. While not every food that’s tasty is healthy, there’s a good number of delicious foods that help to keep weight under
control. These foods are always available, yet you may have been overlooking them all the time you have been dieting. Here is a list of 10 tasty foods that help
you lose weight.
1. Eggs
Eggs, being rich in proteins, help to increase the bulk of your body muscles instead of stacking up on fat. The result is that your weight is kept under control,
and your body shape improves. The minerals contained in eggs such as zinc and the amino acids also help you lose weight by helping to increase the
metabolism rate. Eggs are also rich in calcium, a mineral that helps to quicken the rate of metabolism.
Eggs are not only delicious but easy to obtain. They can also stay for long without going bad, making them worth having in the house. You can eat them boiled,
scrambled or fried. However, avoid taking too many eggs on a regular basis and combine them with other foods.
2. Sweet Potatoes
Sweet potatoes satiate you on less and make you remain feeling full for long. After a meal containing these tasty tubers, you won’t be needing to stack on
calories until many hours later. The yellow variety of sweet potatoes contains adequate amounts of beta-carotene, a form of vitamin A that further betters your health.
You can eat sweet potatoes as fries, boiled or baked. Mashed sweet potatoes added to soup also make for a tasty meal. Eating them in the morning as part of
your breakfast keeps you full for the most of the day preventing you from engaging in unhealthy snacking.
3. Avocado
Although avocado contains oil, it’s the healthy monounsaturated type of fat. Research shows that the fat in avocado helps to make you full on fewer calories
helping you to fight cravings for unhealthy snacks. This tasty fruit has been shown to reduce belly fat in particular. The fiber contained in this fruit also brings
about satiation for long periods of time and prevents cravings that could cause you to eat in between meals.
You can eat avocado sliced, or you can make it a substitute for butter and margarine in your meals especially breakfasts. It makes for healthy eating.
4. Chicken
Chicken contains quality protein that helps your body to become leaner by enhancing the growth of muscles. It also contains minerals like zinc which help to
increase the rate at which stored fat is broken down to release energy. Another mineral present in chicken is calcium which helps to increase the rate at which
stored fat is broken down by the body to give energy.
Eating a serving or two of child chicken every week keeps a check on your weight while ensuring you treat yourself to a delicious meal.
5. Peanut Butter
Peanut butter makes you feel satiated on less food, prompting you to stop eating and risking to increase your weight. The butter is rich in healthy
monounsaturated fats ensuring that you healthily lose weight. Peanut butter also contains proteins that help you to lose weight by promoting muscle growth.
6. Chia Seeds
These seeds are one of the tasty foods for weight loss. They are rich in fiber and healthy fats that help to bring satiation without having to eat too much. The
satiation prevents cravings and results in better weight management.
One good thing about chia seeds is that you can them to almost any food to give you a delicious meal.
7. Salmon
Fish, and especially salmon, are a great food to alternate with chicken for weight loss. Salmon is not only rich in proteins that promote muscle growth and
shedding of fat, but they also contain Omega 3 fatty acids that make fat cells to shrink.
Experts recommend one or two serving of salmon every week. You can have it at any time of the day and alongside almost any meal.
8. Bananas
Bananas are a healthy food with many health benefits. Among them is the satiating fiber that helps you to feel full on less, and for long. In terms of calories,
bananas are safe to eat since they contain fewer calories compared to other starch-containing foods. This wonder fruit and vegetable also contains a whole lot of
minerals that aid weight loss. Of notable amount is potassium, a mineral that helps your body to recover after a workout.
9. Yogurt
Yogurt is another tasty food that helps your body in many ways. It contains proteins that help to bulk out muscles and prevent a buildup of fat. The protein in
yogurt also helps to provide satiation from a small meal. With a full stomach, you’re unlikely to overeat. Yogurt also contains probiotics that help to improve
gut health for better digestion and increased metabolism. Being a dairy product, this tasty food contains high levels of calcium. Calcium helps with speeding up
metabolism in your body, burning body fat.
You can take plain yogurt or have it mixed with other foods. For yogurt to help you lose weight, you would need to avoid the sweetened type that contains
many calories.
10. Wholegrain Bread
Compared to white bread, wholegrain bread helps keep your weight in check. It contains fibre that keeps you satiated for less and for longer. It prevents you
from having sugar cravings that may cause you to snack before main meals. Wholegrain bread also contains fewer calories and is unlikely to lead to weight gain
if eaten in moderation.
Have whole bread alongside fruit for a breakfast that’s not only delicious but for weight control. Avoid too much of it though, and it could cause the opposite.
With these tasty foods for weight loss, you will shed weight in addition to enjoying your meals. You won’t lack the motivation to a diet that comes with meals
that don’t give you appetite. And, because dieting should not be a form of punishment, incorporating these foods into your meals would make following your
weight loss plan easier.
When buying these tasty foods, ensure you buy the ones that are organically grown. For meat and eggs always go for organic. You don’t want to achieve on one
front only to lose in another. Consuming foods from safely grown crops and safely reared animals helps you manage weight the healthy way.
Walking to lose weight is basically moving your body using your legs. It is a convenient workout that can enable you to get rid of unwanted weight and it will conveniently assist you in reaching your targets of losing weight. It is an enjoyable and safe kind of workout, and a lot of people actually stick to a walking as a way of losing weight in the long term – and this is very important for healthy weight maintenance.
Walking to lose weight helps in the maintenance and development of muscles while burning calories. And since muscle has a higher metabolic rate compared to
fat, it follows that the more muscles the less fat in you, meaning more calories are burnt even when you are at rest.
Set Realistic Goals
Setting realistic goals and understanding the basics of weight loss is really the key to losing weight. People who are considered obese or overweight can also
walk to lose weight because these people exert more effort and energy to walk than those individuals of much lower weight. Even if your goal is not to lose
weight, walking provides healthful benefits to the body by improving the lungs and heart.
For those who are just beginning to lose weight by walking, can start by walking for at least 15 to 20 minutes 3 times a week and slowly adding the
duration and frequency until they are walking from 30 to 60 minutes each day.
Add Some Resistance
Adding resistance training to your walking routines, such as walking with ankle or arm weights, can help you stay toned and at the same time lose weight.
Walking builds and tones leg muscles, hips, and buttocks. Walking also improves the endurance and strength of these muscles, allowing you to accomplish
more without getting tired easily. Keep in mind though that stretching your muscles before and after walking is important to prevent injury and improve the
body’s flexibility.
Walking also builds aerobic ability and strengthens another muscle: your heart. With higher aerobic capability, more oxygen is brought to the body enabling
you to maintain longer exercises strengthening your muscles. Walking at least 30 minutes three times a week is required for aerobic conditioning to be
effective.
Guidelines
The following are some guidelines to walking for weight loss, including important steps that you should take to lose weight safely, effectively, and steadily:
Keep a record of what you eat and drink to be conscious of what, how much, and the frequency of your eating and drinking throughout the day and keeping a
track of them.
Measure the distance you have walked. This allows you to make comparisons of different routes to take and which one will help you increase the distance gradually. You can use a pedometer to make it easier for you to know the speed and distance of your walks.
Keep Track of Things
Keep a log that records your progress as you add more to the distance and speed of walking. The usual items you can put in your log book are Date, Time,
Distance, Speed (distance divided by time in minutes multiplied by 60), Amount of calories burned, and Weight.
Set a realistic goal to be able to keep motivated in achieving your desired results.
Let your family and friends know that you are walking to lose weight and share with them your goal, progress, and achievements. Having their support is
another way to get the motivation to keep going until you reach your weight loss goal.
When is The Best Time to Start?
So how do you when is the best time to start walking for weight loss? This is a common question to a lot of individuals and the most popular answer is that
walking should be done in the morning to be effective. There are many different suggestions and opinions, but the bottom line is that the best time to start is
when you are ready and you know that it is right for you. Check out the list below to help you get more effective results on your walking exercise especially if
you are just a beginner:
Get Good Quality Shoes
Shop for good quality walking shoes that will support your feet, knees, hips, and spine. Walking shoes can provide you the needed support and offers
flexibility than other types of shoes. Investing in good quality walking shoes will make sure that you are comfortable and free from pain or blisters or both.
For this reason, you will be able to walk easier and allow you to increase the duration of your walks. Make sure to buy shoes with a proper fit and allow
sufficient room for the toes to wiggle. And always wear athletic socks for added protection.
Try walking down a driveway or path walk for 10 minutes when you begin walking. Increase the duration of your walk gradually by 5 minutes as soon as you
know you can do it. The amount of time you give for walking and the frequency of your walking really depends on you.
Stand up straight by keeping your hips aligned with the upper body. Bending at your hips and hunching over will develop a bad posture. Good posture helps to
make breathing easy and doesn’t put stress on the neck, shoulders, and back. It is recommended to look straight ahead of you than looking at your feet or the
ground.
Relax Your Arms
Your arms should be relaxed when you walk. However, if you do swing your arms, keep your elbows at 90? at your sides and countering it with your legs,
meaning if you move your right leg, you then have to move your left arm. Swing your arms naturally back and forth to add intensity to your walking.
If you are just starting out, avoid using hand weights for walking for these are reserved for more experienced walkers. These weights can increase your heart
rate and develop muscles, but for the beginners, they might cause injury and pain to the wrists and arms. Concentrate on walking faster or longer instead during
the first stages of your walking rather than on putting additional weight load on your body.
Buying a pedometer is essential for keeping track of your speed and progress while walking.
Pace Yourself
If you are ready, try walking briskly or a little faster than you normally do at the beginning of your walking routine. This helps lessen the stress on your joints
especially if you are overweight. Speeding up to an established pace can help in raising the metabolism and burning fat.
Increase your walking time gradually until you can do 30 to 60 minutes each day.
Have A Backup Plan
Always have a backup plan like walking around the mall just in case the weather gets bad and prevent you from doing your usual walking routine.
It doesn’t matter if you just want to walk towards the end of the street or plan a 30-minute walk, these tips can be handy so you can do it right. They are very
simple and easy to follow for an effective walking to lose weight routine.
Losing weight requires burning more calories than you eat each day. In walking for weight loss, the number of calories burned will be determined by the
distance that you walk and your weight. To get the most effective results your walking routine must start from moderate and gradually increasing it to a more
intense level. The more vigorous the exercise and the longer you do it, the more calories burned which result in weight loss.
Yoga is a wonderful and very beneficial activity that anyone can do. Basic yoga is extremely enjoyable and easy to learn. Learning basic yoga can
be a way to live a much healthier lifestyle, trim down your weight and end up feeling amazing on a daily basis! Who doesn’t want that, right? Here
are seven basic yoga poses for any beginner. These are highly recommended and will definitely get you into basic yoga without muscle strain or
complicated and more advanced poses.
1. Cat-cow stretches
Starting with some cat-cow stretches is a great way to start doing basic yoga while also stretching to prepare yourself for even more poses. To do cat-cow stretches start on all fours with your back straightened out. Slowly let your spine and back become rounded as you breathe out. Allow your
head to lower down towards the floor as your back rounds and hold it for a few seconds. Next, moving into the cow stretch, begin inhaling as you
arch your back and allow your abs to become lower to the ground. Ensure that your neck stays in a line with your spine as you look up and pay
attention to breathing. Like in all of yoga, breathing is key. It’s recommended to do ten cat-cow stretches to really get you in the mood for our next
pose.
2. Downward Dog
Even if you haven’t done yoga before you’ve probably heard the term “downward dog” mentioned in popular culture or movies where someone
does yoga. It’s one of the easiest and most beneficial poses in basic yoga – and any beginner can learn it in no time. You do this pose in various
kinds of yoga, especially the vinyasa yoga form. In many cases, going into downward dog can be a bit of a “break” from harder poses. To do this
pose you just start on your hands and knees with your arms out in front of you and then breathe out while lifting your knees off the floor. Continue
pressing away from the floor while lifting the pelvis until you have basically formed a giant letter “V” with your body. Keep hands shoulder-width
apart and allow heels to rock down towards the floor. Breathe steadily and hold. Congratulations, you just did downward dog pose!
3. The Warrior
This pose is excellent for your leg muscles and mental clarity. Think of yourself as a yoga warrior, learning the ancient art of mastering your mind
and body. To do this basic yoga pose you stand with your feet set wide apart. Next, turn your right foot so that it’s at a square angle with the heel of
your left foot (offset by 90 degrees). Then bend your left knee 90 degrees and raise your hands to your shoulder height, one hand in front, one
behind. Look out over your fingers in the front and hold this for five consistent, long breaths in and out. Then switch the feet and which knee is
bent and do it on the other side. When you do this pose right you will look a lot like martial arts master Jet Li in a movie when he’s about to
fight someone. You should be calm, serene and firmly in place.
4. The Triangle
The triangle is a wonderful pose that will improve your balance, stretch out your legs and really stretch and provide amazing benefits to your back.
It’s also quite simple to do. All you do to complete this basic yoga pose is to stand with your feet set wide apart and turn your right foot 90 degrees
offset from the heel of your left foot, like the warrior pose. Reach out your arms at shoulder level then slowly reach down to your front leg as far as
you can without pain. Hold your top arm up vertically and follow it with your gaze. Hold the triangle for five long breaths in and out.
5. Tree
Just like how trees are healthy for our environment, the tree pose is healthy for your body. This is another iconic basic yoga pose you may have
seen in movies or heard about even if you haven’t done yoga before. To do it requires some skill, but once you master the tree you will feel an
increasing sense of balance and inner calm and focus. To do it you stand on one leg and bend your knee to then place your other foot on your inner
thigh just around the knee. Put your hands together in front like you are praying, with the palms facing one another. Look out in front of you
steadily while holding this pose for 10 deep breaths, then do it for the other side.
6. Bound Angle
Bound angle is a basic yoga pose that is great for your mental clarity and calm as well as a comprehensive workout and stretches for your inner
thighs, groin and legs. In order to do it just sit on the floor with your knees bent and your feet touching each other at the soles. Next, allow your
knees to splay to the sides, grasp under your feet with your hands, forming a hammock for them and hold the pose. If your upper thighs are tighter
and less pliable it may be hard to lower your legs all the way to the sides and they may form more of a quadrangle in front of you, which is also
OK. As you continue doing the bound angle pose you will improve on a regular basis.
7. Pigeon Pose
In addition to being those cute birds you see old men feeding at the park, pigeons form the basic idea of this pose. In order to do pigeon pose, start
by doing a plan with your hands right under your shoulders and straight, extended legs. Next, move your left knee as close as you can behind your
left arm and move your left foot back behind your right arm. Then, lower your hips to the floor. Put pressure into your hands and sit back, then
lower down to stretch out into a child’s pose. Do it again with the right leg. This is an amazing pose for opening up your chest and breathing and it
will teach you the value and benefits of sticking to something despite some initial challenge and seeing its many benefits.
As you do these seven basic yoga poses you’re sure to start noticing the health
benefits as well as increased mental clarity and improved moods. Wishing you
the best of success in your endeavors as you embark on your yoga journey!
Probably you are wondering about getting the essential vitamins for your healthy living. Well, there are
different types of vitamins that we know but not all of them are necessary for
our bodies. As we all know, vitamins are required in our bodies for different
purposes that ensure our bodies are functioning normally. Lack of correct
amount of vitamins, therefore, may lead to some diseases or abnormal functioning
of our body. Everyone who is looking to maintain his or her health should keep
in mind a balanced diet containing these important vitamins. The list below
contains ten essential vitamins your body needs for optimal health.
1. Vitamin A
Vitamin A has a lot of health benefit in our bodies. It is antioxidant, which is responsible
for maintaining normal eyesight, facilitate the growth of cells and boost our immunity.
To obtain vitamin A it is necessary to have a regular diet rich in vegetables
and fruits. Some of these vegetables include; spinach, squash, carrot and other
leafy vegetables. Remember, we can also obtain it from animal products such as
eggs, liver, and milk. Deficiency of Vitamins in our bodies would lead to
health complications such as poor eyesight, infections, and skin damage.
2. Vitamin C
Vitamin C is antioxidant, also referred to ascorbic acid. It facilitates the regeneration of tissues,
the formation of blood vessels, bones and skin. Vitamin C also helps in reducing LDL
cholesterol. You do not need to worry about the sources as you can easily find
in most fruits and vegetables. Some of these fruits include; berries, lemons, oranges,
and apple. The vegetables that contain vitamin C include; kale, spinach,
tomatoes and potatoes. Deficiency of Vitamin C causes a disease condition known
as scurvy.
3. Vitamin D
You may be surprised that most people lack vitamin D in their bodies. The main reason is that,
they take for granted the fact that we can obtain it through the sunshine.
Normally, nutritionalist recommends at least ten minutes of sunshine, each day
in order to obtain vitamin D. Sunshine converts chemicals in our skin to a
Vitamin D. Alternatively, you can get it through food sources such as milk and
cod liver oil. This vitamin is essential in our bodies in fighting diseases
such as high blood pressure and heart disease.
4. Vitamin E
Many processes take place in our bodies. This include; neurological, enzymatic and activities
of different organs. In order to attain optimal functionality, our bodies
require vitamin E to facilitate these processes. The nutrient is responsible
for preventing the blocking of arteries, heart diseases, and high blood pressure.
You can find vitamin E in fruits, grains, nut oil and wheat.
5. Vitamin K
Vitamin K is useful in causing blood to clot whenever there is a cut or exposure of blood.
This normally helps to prevent excessive bleeding. It is also useful in
facilitating bone metabolism and regulating the calcium level in our bodies.
Unlike other vitamins, vitamin K is not obtained directly from plants. When we
take food from plants, it is acted upon by bacteria in the intestine, which
convert them to vitamin K. It is then absorbed through the intestine and stored
in the body fat. Lack of Vitamin K would result in prolonging bleeding which
would lead to the loss of excess blood.
6. Vitamin B12
Vitamin B12 is crucial in our bodies for the production of red blood cells, healthy nerves and improves
brain functionality. Red blood cells contain hemoglobin useful in the circulation
of oxygen in the body. Lack of Vitamin B12 would, therefore, result in a
condition known as Anemia. If you are a lover of meat, you probably have enough
vitamin B12 in your body. The sources of vitamin B12 include; beef, poultry,
pork, milk, and egg. However, you can also obtain it from a food supplement.
7. Vitamin B1
Our bodies need Vitamin B1 in order to metabolize carbohydrate to generate energy. There is no denying that we
require enough energy in our bodies. It also helps to improve the nerve system. You
probably have seen some pregnant mothers with unusual nerves inflammation. Well,
this is because of the lower level of vitamin B1 in their bodies. Vitamin B1 is
therefore required to prevent the condition. Vitamin B1 also helps to boost the immune
system and improve brain functionality. You can obtain it from beans, yeast, and
liver. Deficiency of this important nutrient would lead to weight loss, lack of
appetite and nerve inflammation.
8. Vitamin B2
For you to have healthy blood cells, you must have sufficient vitamin B2. It is also required to improve energy level
and activities of the organs. Vitamin B2 helps in converting energy after
digestion into ATP for the purpose of storage. We should make sure that vitamin
B2 is sufficient for our organs to function effectively. Deficiency
results in anemia and damage of nerves.
9. Vitamin B3
It is another water-soluble vitamin, which is essential for improving body metabolism by regulating the level of cholesterol.
It helps boost the brain, maintenance of healthy skin and prevent diabetes. You
can obtain it from fish, meat, mushrooms and seeds. We should purposely ensure
that we keep ourselves healthy by having a balance diet including the above
food.
10. Vitamin B5
This type of vitamin is found in all living cells in our bodies. It is the most useful nutrient to have because of
the roles it plays. These include; regulating the level of cholesterol in the body,
regulating blood pressure and facilitating production of energy. It also helps
in improving body immunity and aid indigestion. The source of vitamin B5
include; meat, raw milk, legumes, nuts and eggs. One can easily suspect
deficiency of vitamin B5 through symptoms such as fatigue, muscle cramp and insomnia.
Of course, you may not like to be in these conditions when you can actually
prevent it.
There is no denying that essential
vitamins play big roles in preventing diseases in our bodies. It is better to
prevent than to cure. We can actually keep ourselves healthy by adhering to the
balanced diet, which includes the above essential vitamins.
![7 Exercises to Crush Belly Fat- [Absolutely Destroy It]](https://i0.wp.com/igrapez.com/wp-content/uploads/llm.jpg?fit=600%2C900&ssl=1)
![10 Tasty Foods that Help You to- [Lose Weight Faster]](https://i0.wp.com/igrapez.com/wp-content/uploads/huy.jpg?fit=600%2C900&ssl=1)
![Walking to Lose Weight- [Burn 10 Pounds by Walking]](https://i0.wp.com/igrapez.com/wp-content/uploads/hjk.jpg?fit=600%2C900&ssl=1)
![7 Basic Yoga Poses For Any Beginner- [Easy Yoga]](https://i0.wp.com/igrapez.com/wp-content/uploads/7-basic-yoga-for-beginners.jpg?fit=441%2C900&ssl=1)
![10 Essential Vitamins Your Body Needs- [Healthy Living]](https://i0.wp.com/igrapez.com/wp-content/uploads/kjgd.jpg?fit=600%2C900&ssl=1)
