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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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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 January 21, 2020

    The Best Way to Create a Vision for the Life You Want

    The Best Way to Create a Vision for the Life You Want

    Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

    your vision of where or who you want to be is the greatest asset you have

      Why You Need a Vision

      Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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      How to Create Your Life Vision

      Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

      What Do You Want?

      The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

      It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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      Some tips to guide you:

      • Remember to ask why you want certain things
      • Think about what you want, not on what you don’t want.
      • Give yourself permission to dream.
      • Be creative. Consider ideas that you never thought possible.
      • Focus on your wishes, not what others expect of you.

      Some questions to start your exploration:

      • What really matters to you in life? Not what should matter, what does matter.
      • What would you like to have more of in your life?
      • Set aside money for a moment; what do you want in your career?
      • What are your secret passions and dreams?
      • What would bring more joy and happiness into your life?
      • What do you want your relationships to be like?
      • What qualities would you like to develop?
      • What are your values? What issues do you care about?
      • What are your talents? What’s special about you?
      • What would you most like to accomplish?
      • What would legacy would you like to leave behind?

      It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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      What Would Your Best Life Look Like?

      Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

      A few prompts to get you started:

      • What will you have accomplished already?
      • How will you feel about yourself?
      • What kind of people are in your life? How do you feel about them?
      • What does your ideal day look like?
      • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
      • What would you be doing?
      • Are you with another person, a group of people, or are you by yourself?
      • How are you dressed?
      • What’s your state of mind? Happy or sad? Contented or frustrated?
      • What does your physical body look like? How do you feel about that?
      • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

      It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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      Plan Backwards

      It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

      • What’s the last thing that would’ve had to happen to achieve your best life?
      • What’s the most important choice you would’ve had to make?
      • What would you have needed to learn along the way?
      • What important actions would you have had to take?
      • What beliefs would you have needed to change?
      • What habits or behaviors would you have had to cultivate?
      • What type of support would you have had to enlist?
      • How long will it have taken you to realize your best life?
      • What steps or milestones would you have needed to reach along the way?

      Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

      It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

      Featured photo credit: Matt Noble via unsplash.com

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