Intermittent fasting is an eating method that you can only eat with a 8 hour window. In the 16 fasting state, the insulin level will drop and increases growth hormone. This is to help to burn your fats, reduces the risk of getting diabetes and lower the risk of cardio vascular diseases.
If you have no idea what are the contents in the weight loss pills, better stay away from it. There are some unknown ingredients that have limited research and may cause harm to your body, especially liver, kidney, hormones change and cardiovascular health. Don’t assume that products with endorsement are safe to use!
Things to consider for your weight loss plan:
Lifestyle change is the best way for weight loss!
When you lift, your muscles will grow and of course you will gain weight. Isn’t it contradicting for someone who needs to loose weight? Let’s say you are 80kg with 25% fat mass versus 80kg with 15% fat mass, you will look totally different. You need to put on some muscles to increase strength and endurance for you to workout efficiently in order to shed your body fats. Now make sense? By increasing muscle mass, it enables you to increase your metabolism rate and you will able to burn those stubborn fats even faster.
We heard people talking about food that can help in weight loss. What would happen if you over eat “weight loss food”? Will you put on weight because of excessive calories or you reduce your body weight? Some “Weight loss food” may help in controlling your appetite or provides good minerals and vitamins, but the important factor for weight loss is to change your lifestyle and eating habit.
Few simple steps to recover from over-eating
#01- Write down your goals
It’s time to write down your fitness goals in the year 2017! Make a list and try to achieve them.
#02- Go shopping!
Buy something that is fitness related can you can use it for exercise. It can be a pair of new running shoes, sport apparels, water bottle or even gym membership. Once you spent, you will have to use it.
#03- Get a buddy
Look for someone who is highly motivated in fitness and train with them. They can really push you to your limit!
#04- Get good sleep
Most people think don’t get enough sleep. If you are one of them, try to get quality sleep. A good quality sleep helps for recovery and you can focus even better than long hours of bad sleep.
Many researches conclude that low carbs diet has more benefits compare to low fats diet. Low carbs diet significantly improves insulin sensitivity, fasting blood glucose reduces, and losing body fats . Before you start to change your diet, know your body and health condition well. A good lifestyle with proper diet is best combination to go.
Understand what you want for 2016.
Foundation: Build up your stamina by doing more cardio.
Nutrition: Plan your diet and nutrition plan
Place: Find a most effective training area/ gym
Measure: Weight or body measurement for tracking your progress
Lifestyle: Have enough sleep, drink enough water
…
Repeat the above rules
Crunches itself does not help directly to reduce waistline. Weighted crunches increase abdominal muscle and may cause your waistline to be thicker. Nutrition is most important when you want to reduce your waistline.
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Nordic walking is a good form of exercise that requires both hands to hold onto a hiking pole and walk. The digging in motions increases upper training, and energy expenditure during this work out is higher, therefore burn more calories.
Xercises 
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