How to Improve Your Mental Health with Mindfulness?

Anxiety or suffering from psychological disorders do not seem to seem to rare issues today. However, you can use your own mind to change this, to begin to interact differently with your own mental state, emotions and behaviors, rather than continue to react automatically, as until now every time something comes up that you fear.

People have social roles and identities and are described or defined as persons based on them such as a teacher, a mother or father, a doctor, a good friend and they are also defined on the basis of their own emotional problems such as anxious, depressed and shy. Often these identifications, when healthy are useful but when we cling to them in a rigid and inflexible manner, can be harmful because you really get to believe that’s what you are.

Once you think you, you tend to react in ways that confirm this belief. You fasten only on data or facts that confirm and interpret neutral events as if you also confirm your beliefs. If you think no one likes you, you will interpret a gesture of weariness of another person as a rejection of you, and if someone rejects your invitation to join you, you think that he/she did so because he/she doesn’t like you.

While you identify with your thoughts, emotions and behaviors related to anxiety, you still have an anxious identity. What has not been considered so far is that you have thoughts, behaviors and emotions associated with anxiety and still do not identify with them and do not turn them into your identity. This anxious, depressed, aggressive or shy identity is just a set of mental habits and mindfulness teaches you to do deal with them positively.

It is very important to begin to change the ideas that you are not the identity that you have built, you are not that anxious, fearful, depressed or shy identity, but you are the consciousness that observes that identity.

Think, you feel, you act and react in certain ways and believe that all that is what you are. For example, you think you are afraid to do something that others react badly, they are going to reject and you avoid doing certain things you want to do, feeling your heart racing, and based on that you define yourself as an anxious person, reaching at the conclusion that that set of mental states and behaviors is you. And this is precisely the idea that you have to start changing. You are not your mental state and you are not the product of your mind. Your thoughts, ideas, mental images or memories are products of your mind and you do not necessarily have to identify with them unless you decide freely. If thoughts of self-criticism or self-deprecation, painful memories, worries about the possibility of being humiliated, etc. arise in your mind, those are the products of your mind and you do not need to identify with them, not even evaluate or judge but simply limit to observe them.

If you have heard of cognitive therapy, you will know the importance of thinking to shape your behavior and your life and how it can really help to learn techniques to change your thoughts for more constructive ones, but this is not the only thing you can do with your thoughts. You can also use a system based on mindfulness and observe your thoughts, emotions and other mental states. You can visit Mens Weekly to learn more on this subject.

Learn to Deal with Your Stress for Weight Loss

You may do not need to vary your diet drastically to lose weight since you can simply do it by changing a few habits to lose those extra kilos.


It is a natural defense mechanism of the organism to a stimulus and is necessary to survive. For example, all living beings in a situation of danger react with the escape or attack. Now if it continues to express the same feeling for a long time or without a stimulus or real situation that triggers, stress becomes chronic and can severely affect health of an individual. Its consequences are fatigue, loss of appetite, insomnia, nervousness, anxiety, backaches and weight gain.

How does stress affect your daily life and causes changes in body’s response to diet?

Stress can increase the segregation of certain substances such as cortisol whose impact on our metabolism is remarkable. Cortisol can increase insulin levels and this increases the appetite, so you eat more but unfortunately it is not healthy. The kind of food brain demands usually consist of primarily of carbohydrates which are rapidly absorbed such as sweets and starches. In addition, other neurotransmitters and brain regions are activated with related reward. Since the brain feels good when you eat, it orders for more and weight gain becomes inevitable.

Are You Ready Deal with Your Stress?

Dealing with the stress right on time in a proper and mindful manner is necessary to avoid gaining excess weight gain. Let’s see how you can handle your stress successfully.

  • You must try to get enough sleep; the experts recommend a duration of seven to eight hours for a sound sleep.
  • Monitor your breathing through alternate breathing (breathing alternately by the two nostrils) or abdominal breathing. It should be performed with a deep inspiration and expiration.
  • Try to relax your mind and ward off negative thoughts. To make it possible, meditation is the best practice.
  • Do not try to cover too many activities and focus on what you can do better.
  • Performing regular exercise is extremely vital, so perform exercises along with relaxation therapies. You may visit a massage center for a relaxation therapy.
  • Develop your social, cultural and family relationships.
  • You should not neglect leisure time activities that are actually rewarding for you.
  • Make eating a balanced diet your daily part. Some foods like carbohydrates, fruits and vegetables or infusions help combat the stress. Others, however, can raise your stress levels.

Remember that stress affects your dietary habits, so control your diet with a program like 3 Week Diet by Brian Flatt. You can have a look at 3 Week Diet Review before making your final decision.

Health Benefits of Pomegranate Juice

More and more studies are showing us many health benefits of the juice of pomegranate. In fact, it is rare that a single fruit has many properties alone. Pomegranate is a fruit rich in vitamin C, providing body with approximately 16% of the daily requirement per 100 ml. It is also a source of vitamin B5 (pantothenic acid), natural phenols, potassium and vitamins E, A and folic acid.

Ayurvedic medicine uses various parts of this fruit for its many medicinal properties i.e. bark, seeds, flowers, juice, etc. and considers that certain strains of juice of this fruit reduce the development of cataracts. However, studies are still not enough to say that there is a proven evidence of its benefits. However, these are some of the most interesting results of research conducted.

Sexual Desire

Drinking a glass of pomegranate juice a day increases sexual desire in both sexes, because it increases levels of testosterone, a hormone that exists in men and women and stimulates sexual desire and strengthens bones and muscles. There is also some evidence that pomegranate juice may help relieve erectile dysfunction.


It helps relieve stress, causes an increase in wellbeing and positive emotions, increasing the overall level of activity and vitality.


It helps reduce levels of cholesterol (LDL, the bad cholesterol) due to its antioxidant properties.

Circulatory System

The juice of this fruit reduces the risk of heart attack and helps keep arteries free of buildup of fatty deposits and it also appears to improve blood flow to the heart.


Drinking a glass of pomegranate juice a day can produce a slight drop in blood pressure.


It may reduce the progression of prostate cancer. It is also considered that it could be beneficial in other cancers. It is thought that these effects may be due to containing polyphenols, tannins and anthocyanins which play an important role in killing cancer cells.

Abdominal Fat

It helps to redistribute fat around the body, eliminating accumulation in abdomen and it also makes reduction in waist circumference.


It contains high levels of antioxidants, which neutralize free radicals and prevent DNA damage.


It can help prevent the deterioration of cartilage and also reduces inflammation enzymes. Its extract is applied directly to the damaged cartilage.


Although there is no research to support this effect, pomegranate juice has traditionally been used to combat diarrhea. In fact, constipation could occur if you drink too much.

Please, go to Mens Weekly to find more information about food and nutrition.

How to Lose Weight after the Summer with 3 Week Diet?

The summer tends to be a time of year, along with Christmas, where the good nutritional habits tend to relax. “In the months before the summer, increased sensitivity is observed for preventive or therapeutic measures to treat excess weight. However, immersed in vacation time, this attitude is parked, when according to the expert it would be optimal leverage in the summer months to initiate a change in eating habits and lifestyle that allow return to a way of salvation for the rest of the year.

In fact, there are some reports conducted on school-age population suggest that during the summer months, they can produce greater increases in weight and fat relative to the academic period. In the summer, coinciding with the holiday, some children and adolescents consume more calories at the expense of energy-dense foods such as junk foods, candies or sodas which are full of calories. This attitude causes a series of messy food intake based on multiple sockets and very different hours, including night hours that can alter sleep patterns, which is not always accompanied by an increase in physical activity, being an alarming sign.

It is not about abandoning food intake but the wrong frequency and quantity of some of them which create the problem of overweight. No problem if one exceeds the intake of vegetables, but if you do it continuously in foods with high energy density such as candy, ice cream, calorie drinks, meats or foods rich in animal fats. Rich in fiber, vegetables, fruits, fish or white meat are advisable, especially if these are cooked without frying by grilling or steaming.

Foods rich in carbohydrates rapidly absorbed and those high in fat, especially animal origin foods are those that promote weight gain and body fat most, so it is necessary to dispense with these foods into perspective, which does not mean to eliminate them completely from the diet. Considering to conduct a drastic diet is unwise because it threatens the health and does not necessarily improve the situation of overweight and obesity. We must flee the realization of excessively low calorie diets and lack one or more food groups that can make one lose weight precisely to maintain as muscle, bone and body water. The best way to lose weight is to eat a healthy diet; eating without excess in small quantities and throughout the day, and not to wait to be satisfied to stop eating because the brain takes about 20 minutes to realize that the stomach is already full.

If there are doubts about the type of food you should do, and especially if there is any associated disease, you should consult specialized health professionals in the field for a detailed information and effective advice which is safe for your health. To make it an error flawless process, you are recommended to read 3 Week Diet Review.

Find the Essential Nutrients and Their Functions

Nutrients provide energy, repair and build tissues, therefore, are indispensable. To carry out all the physiological processes that allow us to be alive, the body needs essential nutrients which are acquired through food.

These are divided into macronutrients and micronutrients. Macronutrients are found in most of the foods i.e. proteins, carbohydrates and lipids. Among the micronutrients are vitamins and minerals.

Water is another essential nutrient without which we cannot live and it helps all physiological processes taking place in the body. Moreover, the fiber is another essential nutrient.

Nutrients That Give Us Energy

Nutrients are also divided in energy nutrients i.e. give the energy needed by the body. This is obtained by burning inside of cells with oxygen carrying in blood. Macronutrients are the main source of energy.

The second group is known as plastics nutrients and proteins belong to them. They serve to build and regenerate our body.

What are the macronutrients?

Carbohydrates or Sugars

They are a source of energy. Along with fats, they release energy with which our body maintains its vital functions. They are of two types as simple absorption or quick absorption. The simple come quickly into the blood and its consumption should be rational and moderate in complex amount. They go slower from intestine into the blood and should be present in each of the meals. The rich carbohydrate foods are cereals, pastries, vegetables, nuts and fruit.

Fats or Lipids

They are a source of highly concentrated and storable energy i.e. the body reserves them for times of scarcity. If it is not consumed, it turns into excessive weight and can lead to obesity as well as other diseases. There are different types of fats;

Saturated Fat

It is mostly found in animal fats like bacon, butter and lard.

Monounsaturated Fats

They are vegetable fats and are found in oils such as olive, corn, sunflower and peanut.

Polyunsaturated Fat

It is from plant and are found in seeds and nuts such as walnuts. Although it can also be found in some fish such as blue, salmon, tuna and mackerel.


Proteins determine the shape and structure of cells and are involved in almost all vital processes. They make and regenerate tissues and function our body like the bricks do for a house.

Once ingested through different foods, the body converts proteins into basic unit i.e. amino acids. The human proteins are a combination of 20 amino acids, of which nine are essential i.e. must be supplied daily through food. These are

  1. Histidine
  2. Isoleucine
  3. Leucine
  4. Lysine
  5. Methionine
  6. Phenylalanine
  7. Threonine
  8. Tryptophan
  9. Valine

The quality of a protein depends on the amount of essential amino acids present in it. All essential amino acids found in animal proteins i.e. egg, meat, fish and dairy are of better quality or higher biological value than those of plant origin.

What are Micronutrients?


They are needed in small quantities, although by no means, they are less important than other nutrients. They do not provide energy, but without them the body is unable to exploit the constructive elements and energy provided by food. Vitamins are found in fresh and natural products such as fruits and vegetables.


These are elements that body needs in very small amounts and function is regulatory and they do not provide energy. Calcium, phosphorus, sodium, chloride, magnesium, iron and sulfur are essential minerals needed by the body. Trace elements are also essential, but the body requires them in smaller quantities such as zinc, copper, iodine, chromium, selenium, cobalt, molybdenum, manganese and fluoride. You can  read more info at Mens Weekly.

How to Lose 10 Kilos without Undue Sacrifice in 3 Weeks?

There are many tricks you can apply if you want to lose weight fast within 3 weeks using diet and exercise properly.

Contact a Good Nutritionist and a Program

If you have raised a significant drop in weight such as 10 kg, it is advisable that you seek nutritionist or a weight loss program like 3 Week Diet and you can also do it by following it. It is also very important that you make a good habit to eat healthy and, of course, you plan a strategy to avoid losing motivation.

Calculate Your BMI

If you are going to do it by yourself, calculate your BMI (Body Mass Index) before to see if you are at a normal weight or you really are suffering from overweight. There are government agencies that also give you this information and offer other very important guidelines as how many calories you need according to your daily activities, your basal metabolic rate, etc.

An Example

Let’s understand how weight loss works with an example.

Victoria is a 30 year old woman who weighs 65 kg and measures 1.60 m. Her activities are as follows;

  • Sleeps 8 hours a day
  • Works in an office 6 hours a day (very light physical activity)
  • Spends four hours a day in the care of her baby, home and managing food (light activity)
  • Go to gym 1 hour (moderate activity)
  • Reads in rest of the time

Victoria has a BMI of 25.4 i.e. which means she is overweight and should consult a doctor to lose weight. In fact, it would be better if she got slimming between 6 and 10 kg and BMI will be placed at 21.5 which is normal weight.

What to Do to Lose Weight?

Victoria is supposed to the following activities;

Reduce Calories

First she has to reduce the amount of calories she eat and start eating healthily. Medical studies have found that any weight loss diet reduced to 750 calories a day is useful. The diet should also tend to be high in fiber and low in saturated fats.

How can you reduce calories?

First of all, review your diet. Improving and creating healthy eating habits can reduce up to 300 calories a day. You can follow these healthy food tips to reduce calories;

  • Choose skim milk.
  • Have whole grains.
  • Take fruits and their juices, but do not add sugar.
  • Take brown bread.
  • Include a slice of turkey.
  • Eat less fat.
  • Remove visible fat from meats, soups and creams.
  • Come on small plates.
  • Use tricks to cook with less calories i.e. steamed, boiled or grilled.
  • If you eat away from home, go for healthy eating only.
  • Limited meat to 100 grams in diet.
  • Eat vegetable salads or prepare your main dish with vegetables and add meat or grilled fish.
  • Prepare food at home and take it to the office
  • You can also accompany main dishes with pasta, rice, boiled or mashed potatoes cooked without fat. You can reduce caloric intake 50-90kcal per 150g serving.
  • Eat slowly, and avoid eating while watching TV.
  • Take fresh fruit for dessert.
  • As a snack, go for small fruit instead of nuts.
  • If you are eating your favorite cookies, take two instead of three (you can reduce up to 50 calories with this simple gesture.

How can you burn calories?

Victoria does not need to be an athlete to burn about 250 calories a day. She can simply perform the following activities for this purpose.

  • Low intensity aerobics for 45 minutes three days a week can burn 500 calories.
  • Rapid traverse to get to work every day of the week for 30 minutes round trip can burn about 450 calories a week.
  • Up and down the stairs of house for two minutes a day every day of the week can burn about 100 calories a week.
  • Sunday backpacking for 2 hours can burn 770 calories.

Remember that staying active is essential for weight loss. If you also follow all these tips, it is sure that after a while you will have achieved your goal without undue sacrifice, good health and no rebound effect. Isn’t, it worth a try? For accurate plan, get 3 week diet program.

Find Foods That Contain The Best Proteins

Whether you eat meat as if you opt for fish or vegetables, you are taking proteins whose health effects are more or less the same. The big difference among one another is the source of protein found in these foods containing more than proteins.

For example, if you eat a grilled steak of 170 grams, you are taking 38 grams of protein. Furthermore, this steak contains 44 grams of fat, 16 grams of which are saturated, unhealthy fats.

If, however, you choose to eat the same amount of salmon, you are eating 34 grams of protein and 18 grams of fat, of which only 4 grams are saturated fat. And if you choose to take pulses, as it can be an amount equivalent to one cup of lentils, you are taking 18 grams of protein and only 1 gram of fat.

It is, therefore, important to choose the right source of protein in your diet, trying to minimize the consumption of animal protein, as they are usually accompanied by an excess of saturated fats.

The best sources of protein found in the plant kingdom such as legumes, nuts and whole grains, which are proteins in addition to providing an important source of vitamins, minerals and fiber.

The animal proteins of better quality are chicken, turkey and fish. If you like red meat and do not want to give it up, try to eat sparingly, occasionally and choose cuts that are not too fatty.

Are all the protein same?

Proteins are composed of amino acids. The human body is able to produce some of these amino acids by itself, but the body is unable to make others, for those, we need to obtain directly from food. The animal proteins usually contain all essential amino acids, while vegetable proteins are often incomplete because they lack some of the essential amino acids. Therefore, if only you get protein from vegetable sources, it is important to ingest a wide variety of foods to balance some shortcomings of others.

Nuts as a Source of Protein

One of the best sources of protein are nuts (if not consume fried with lots of salt, but natural). People who eat nuts regularly have between 30% and 50% less likely to have heart disease; numerous studies conducted show this effect consistently.

The benefits of nuts appear to be due to the type of fat they contain, including omega-3 fatty acid, which is abundant in nuts. Nuts are also rich in arginine, an amino acid which contributes to the relaxation of blood vessels, thus, facilitating blood flow. They are also rich in vitamin E (antioxidant), potassium, fiber and folic acid, among other nutrients.

How much protein should you take?

Although there is no clear answer to this question, the medical experts recommends that an adult should eat 0.8 grams of protein per kilo of his/her weight. You can see more tips and tricks to stay fit and healthy at Mens Weekly.

Healthy Exercise & Diet Practices to Get Rid of Excessive Weight

Exercise in the Morning

If you are on a vacation, it is general inn most cases that you fail to perform any physical activity, but it is necessary for good health. Just walk at least an hour or hour and a half, preferably, daily as experts warn that it is better to have at least moderate and consistent exercise. But be careful with time in which you practice it. Studies indicate that it is best done in the morning as this does not interfere with daily routine clock and does not alter sleep either. In fact, according to a study published in the journal Chronobiology International subjecting the body to intense activity in the afternoon or at the approach of night is worse and can alter the internal and deep balance and restful sleep and you will be more tired the next day. In addition, poor sleep can make you gain weight.

Go for Smoothies in Moderation

We know that fruits are the best snacks. If you are bored with routine diet, you can go for smoothies. They are healthy and you do add more ingredients other than that own fruit and ice, it is low in calories. All you have to keep in mind is that these smoothies contain a higher amount of sugar, so if you have weight problems or you are suffer from any metabolic disease such as diabetes, it is better you consult your doctor before taking.

By crushing the fruit, the amount of fiber is removed and the concentrated sugar remains. When taken, it is rapidly absorbed and increases the level of insulin and calories are not burned. A study conducted by the University of Glasgow warned that people underestimate their amount of this ingredient in these drinks and ignore that it may contribute to increase abdominal fat, the most dangerous thing because it may contribute to increased risk of cardiovascular disease. Therefore, smoothies are recommended but with care and moderation.


Fish is more digestible than meat and its water content is high. Therefore, it is ideal for light dinner with protein. Furthermore, it is very nutritious and is attributed very beneficial for our cardiovascular health properties. This is the case of oily fish, for example, rich in polyunsaturated fatty acids which is good for lowering cholesterol bad. In contrast, a study by Karolinska Institute in Stockholm has confirmed the dangers of processed red meat for heart. Smoked and grilled meats are rich in polycyclic aromatic hydrocarbons that may contribute to increased risk of heart failure. Therefore, it is preferable to consume fish, which can be prepared in a healthy way or choose lean meat for eating less fat.

To favor your health and getting rid of excessive weight, it is suggested to use a 3 Week Diet program for healthier results. Before getting the program, you can recommended to read 3 Week Diet Review.

Benefits and Properties of Omega-3 Fatty Acids

The fats are a series of compounds having in common being insoluble in water and soluble in certain organic solvents. Fatty acids are part of the composition of fats and exert several key functions in the body, and are an important source of energy, an essential component of all cell membranes and are involved in the control and regulation of a variety of vital processes such as blood coagulation, inflammatory response, regulation of body temperature, the normal brain function, or health of the skin, nails and hair, among many other functions. There are also different types of fatty acids, which are grouped into three families as;

  • Omega-3
  • Omega-6
  • Omega-9

Essential Fatty Acids

Some fatty acids are called essential because the body cannot synthesize them, so it is necessary to get them from food. They are alpha-linolenic acid (omega-3 family) and linoleic acid (omega-6 family).

Alpha linolenic acid are found in fish, flax seeds, green leafy vegetables, canola oil and nuts.

Linoleic acid is found in the oils of sunflower, safflower, sesame, corn, evening primrose and borage.

Benefits and Properties of Omega-3

The main research on the effects of fatty acids has focused on omega-3 fatty acid, having clearly shown to reduce the risk of heart disease. The American Heart Association recommends eating fish at least twice a week, especially fatty fish such as mackerel, trout, herring, sardines, salmon and albacore.

Consumption of omega-3 reduces inflammation and can help reduce the risk of chronic diseases like cancer, arthritis and heart disease. These fatty acids are found in high amounts in the brain and appear to play an important role in cognitive functioning. In fact, children who have not received enough omega-3 fatty acids during their pregnancy have a higher risk of vision problems and nervous system.

Importance of Balance between Fatty Acids

For fatty acids to exercise their function properly is very important, they not only exist in sufficient quantities, but there is a proper balance between the amounts of omega-3 and omega-6. The first ones helps reduce inflammation, while omega-6 fatty acids stimulate inflammatory reaction.

A healthy diet, like the Mediterranean diet, helps maintain this balance because it contains omega-3 rich foods such as whole grains, fresh fruits and vegetables, olive oil, fish, or garlic. However, in many Western countries, the food has a much higher content of omega-6 to omega-3. This imbalance is due to various reasons such as the following;

  • Decrease consumption of foods rich in omega-3
  • Consumption of refined grains instead of grains
  • Increased intake of sugar which interferes with the metabolism of fatty acids
  • Increased consumption of hydrogenated fats
  • Nutritional deficiencies (vitamin B6, for example, which is necessary for metabolism of fatty acids).
  • Increased consumption of drugs.

Major Fatty Acids

Alpha Linolenic Acid

We have already mentioned of it in the beginning of this article.

Eicosapentaenoic acid (EPA)

It helps regulate inflammation, immune system, circulation and blood clotting. It is found mainly in the fatty fish.

Docosahexaenoic Acid (DHA)

It plays an important role in the development of brain and retina in infants. It also plays an important role in joint health and brain function. It is found mainly in the fatty fish and eggs and also in some types of algae.

Acidogamma Linoleic (GLA)

It is involved in brain function, joint health and hormonal balance. It is found in borage oil and evening primrose oil.

Symptoms of Deficiency or Imbalance of Fatty Acids

  • Dry and/or cracked skin
  • Dry eyes
  • Dandruff
  • Irritability
  • Dry hair
  • Soft and brittle nails
  • Excessive thirst
  • Wounds that are slow to heal

Diseases Associated with the Lack or Imbalance of Fatty Acids

  • Asthma
  • Diabetes
  • Arthritis
  • Eczema
  • Fatigue
  • Hyperactivity
  • Cancer
  • Depression
  • Hair loss
  • Lupus
  • Hypertension
  • Memory problems
  • Schizophrenia
  • Bipolar disorder
  • Alzheimer
  • Macular degeneration

You can see omega-3 fatty acids are essential for a healthy body and mind, so incorporate them in your diet and visit Mens Weekly for further tips about healthy diet and nutrition.

Habits That Will Help You Lose Weight

Make a List of Smart Shopping

When you go to a supermarket, immense temptations assail us in every corner and it is all the food companies, among others, that use a variety of marketing techniques to influence your purchasing decisions, for example, one technique is called Neuromarketing. This science was born with the advances in neuroscience which has allowed to observe the brain’s response to certain stimuli. Thus, advertising experts have used it to study the most appropriate ways to convince the consumers to buy one product over another.

In order to avoid these temptations, it is best to plan the purchase in advance. So you simply develop a list of healthy foods and stay stick on it at the time of purchase and opt for healthy foods only.

Watch Less TV

Physical inactivity remains in force in our society dramatically. Worldwide surveys and data reveal that nothing can help your body if it remains in inactive state for longer time every day. According to the World Health Organization, the percentage of sedentary or nearly sedentary among adults varies between 60% and 85% and viewing TV contributes to this sedentary lifestyle. In addition, television is the best tool to stunt your imagination, limit social relationships or even opt for junk food.

Why do I gain weight if I watch television?

Besides contributing to sedentary, studies link watching TV with the penchant for certain unhealthy foods. Numerous published studies point out that certain companies related to the food sector are served in their advertisements for sports stars or music to promote their products, a fact that undoubtedly will affect preferences of viewers and especially in children.

Another previous study published in the Journal of American Medical Association linked watching television and other sedentary habits with increased risk of obesity and type II diabetes in women.

Daily Walk

Walking is a great exercise if you do it at a good pace. Many people who walk as part of their daily activity to stay fit must consider improving the benefits that it is necessary to increase the intensity of walk.

What do I have to walk to lose weight?

The ideal is to walk 45-60 minutes five times a week at a brisk pace. With this you get to burn calories and strengthen the immune system and stay away from many diseases and it also help you improve your mood.

Balanced Diet

Creating balance in every aspect of life is vital and it is greatly important in diet too. You must pay special attention to make a balanced diet and you may like to use a program like 3 Week Diet by Brian Flatt. To find if it is a right program for you, please check this 3 Week Diet review.