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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

    Freelance Writer

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    Last Updated on August 15, 2018

    7 Amazing Things That Will Happen When You Do Plank Every Day

    7 Amazing Things That Will Happen When You Do Plank Every Day

    Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

    Video Summary

    Why is it important to train up our core strength?

    There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

    This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

    Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

    In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

    One Exercise, multiple benefits

    There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

    By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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    When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

    Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

    In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

    What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

    What will happen when you start doing planks every day

      1. You’ll improve core definition and performance: 

      Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

      • Transverse abdominis: increased ability to lift heavier weights.
      • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
      • Oblique muscles: improved capacity for stable side-bending and waist-twisting
      • Glutes: a supported back and a strong, shapely booty.

      2. You’ll decrease your risk of injury in the back and spinal column

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        Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

        Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

        3. You’ll experience an increased boost to your overall metabolism

          Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

          4. You’ll significantly improve your posture

            Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

            A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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            A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

            On top of everything, someone with good posture looks better, healthier, and more confident.

            5. You’ll improve overall balance

              Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

              6. You’ll become more flexible than ever before

                Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                7. You’ll witness mental benefits

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                  Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                  How to hold a plank position

                  1. Get into pushup position on the floor.
                  2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                  3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                  4. Your head is relaxed and you should be looking at the floor.
                  5. Hold the position for as long as you can.
                  6. Remember to breathe. Inhale and exhale slowly and steadily.
                  7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                  Watch the video if you have any doubt!

                  Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                    How to improve your plank time gradually

                    1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                    2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                    3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                    Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                    Who Should Be Cautious Doing The Plank?

                    You need to be cautious doing Planking exercises if any of these risks apply to you:

                    • Prolapse
                    • After prolapse surgery
                    • Pelvic pain conditions
                    • Weak or poorly functioning pelvic floor muscles
                    • Previous childbirth
                    • Overweight

                    Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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