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How to Use Apple Cider Vinegar for Effective Weight Loss

How to Use Apple Cider Vinegar for Effective Weight Loss

Apple Cider Vinegar (ACV) has been hailed as a superfood containing a huge variety of nutrients, and it also helps with various ailments, including skin problems. It is known to be a great detoxifier, flushing out toxins in the body which leads to a better functioning body all around. These are just a couple of ways that ACV can improve your health as part of a healthy diet and lifestyle, but incorporating it as a diluted solution on a daily basis has also been known to help with losing weight.

It’s really important to stress that using ACV solely as an aid to weight loss will most likely lead to little or no effect. It’s essential that if you do decide to use ACV to lose pounds, then it should be part of a healthy diet and routine exercise regime, as ACV is only used as an enhancement to your overall healthy lifestyle. With that in mind, let’s find out how exactly ACV has been known to help with shedding those stubborn pounds.

Here’s why you should never underestimate the versatility of apple cider vinegar:

Amazing Benefits Of Apple Cider Vinegar (+6 Recipes)

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40 Surprising Apple Cider Vinegar Uses To Make Life Easier

Natural Beauty Tips: Apple Cider Vinegar Hair Care Recipes

How To Cure Acne With Apple Cider Vinegar

How does apple cider vinegar help with weight loss?

Although ACV has been used for a vast amount of time as a weight loss remedy, little scientific research had been conducted to find out why it works—until now. Researchers have found through various studies that introducing ACV into your diet actually helps the body feel more full and carry that sensation through to meal times. This is mainly because there is a rich source of pectin found in apples, and in combination with the acid, this allows the body to break down food more easily and quickly. It also increases your metabolism, helping to burn off calories more effectively when moving and exercising.

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It has been found that ACV helps to lower the amount of blood sugar and insulin in the bloodstream which allows you to lose weight steadily over time.

Combining a high protein diet (that gets you feeling full) with ACV will further promote the feeling of satiety and cause you to eat a fraction less for each meal. This obviously results in a lower intake of calories, which inevitably leads to weight loss.

A study in Japan found that over a period of 3 months, obese participants lost fat around their stomachs with daily intake of ACV. This was using different amounts of ACV diluted with water with one study using 2 tablespoons of ACV daily, causing a 3.7lb or 1.7kg weight loss in the three-month duration of the study. It’s not a huge amount, but it is certainly a significant one.

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    Use organic, unpasteurized varieties of ACV.

    It’s important that you purchase the right type of ACV. The type you want is the unpasteurized variety, as this won’t have been through the process of stripping all the much-needed nutrients and goodness that we want from ACV. It’s also a good idea to look for any organic varieties as this will mean it’s free from any chemicals or pesticides used in the treatment of the apples. The purer the vinegar, the more healthy it will be for your body and help aid weight loss most effectively.

    Consume it before meals a few times a day.

    It’s often said that drinking a diluted ACV solution around 30 minutes before a meal will give your body time to get the effects of feeling full and therefore, stop you from overeating and consuming too many calories. This is also an optimal time to help your body get the digestion process ready for your meal. However, any time of the day is good to get your intake of ACV so don’t worry too much if you miss the 30-minute window.

    For best results you can start with using an ACV solution twice a day and increase it to three times a day once you get used to the taste. It’s not necessary to consume large amounts of it and this probably won’t be too good for your body in the long run anyway.

    Try a few different methods to see what works best for you.

    The best way to use it is as a diluted solution with water. Ideally add 2 tablespoons of ACV to a glass of water for each intake. If you really can’t stand the taste then try adding it to fruit juice; however, water is the healthiest and more effective option if you want to see weight loss over time.

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    It is possible to buy ACV in pill-form if you don’t want to have it as a drink, and it is supposed to be just as effective. Just make sure you take the right dosage and remember that a higher intake doesn’t equal more weight loss.

    You can always add ACV to recipes and meals to give an added boost of nutrients. Couple up your meals with high protein to optimize the results. Good sources of protein are eggs, lean meats and fish which will fill you up nicely and stop you from consuming too many calories.

    Consider these cautions.

    • There are some cautions to take when consuming ACV. First of all it can cause tooth enamel to erode if not diluted properly, so in this instance the pill variations would be better.
    • Acetic acid can have an effect on your throat so consuming it regularly might cause it to feel sore.
    • Weight loss isn’t guaranteed as everyone is different, so be aware that this may or may not work for you.

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    Jenny Marchal

    A passionate writer who loves sharing about positive psychology.

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    Last Updated on September 16, 2019

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

    We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

    The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

    Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

    1. Break Your Work into Little Steps

    Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

    For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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    • (1) Research
    • (2) Deciding the topic
    • (3) Creating the outline
    • (4) Drafting the content
    • (5) Writing Chapters #1 to #10,
    • (6) Revision
    • (7) etc.

    Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

    2. Change Your Environment

    Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

    One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

    3. Create a Detailed Timeline with Specific Deadlines

    Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

    Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

    My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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    Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

    4. Eliminate Your Procrastination Pit-Stops

    If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

    Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

    I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

    5. Hang out with People Who Inspire You to Take Action

    I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

    Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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    As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

    6. Get a Buddy

    Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

    I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

    7. Tell Others About Your Goals

    This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

    For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

    8. Seek out Someone Who Has Already Achieved the Outcome

    What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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    9. Re-Clarify Your Goals

    If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

    Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

    10. Stop Over-Complicating Things

    Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

    Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

    11. Get a Grip and Just Do It

    At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

    Reality check:

    I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

    More About Procrastination

    Featured photo credit: Malvestida Magazine via unsplash.com

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