5 Tips for Losing Weight

Whether you are struggling to lose a few stubborn pounds or really slim down, the road to that goal seems long and tiresome. Even researchers have proven that [intlink id=”3670″ type=”post”]losing weight[/intlink] can be a difficult matter.

Looking at the study available in the well-known Obesity Research and Clinical Practice Journal, people today seem to be 10% heavier than they were 30 or 40 years ago, regardless of the calorie intake or exercise routine. It has been hypothesized that the environmental factors, including today’s food, chemicals found in products intended for personal care and an increase in stress levels can play a part in why people are heavier than they were decades ago, although other factors have remained the same. Weight management proves to be a far more complex task than the simple intake of energy versus the energy outlets.

Here are some scientific reasons why weight loss appears to be such a struggle, including some advice on making that struggle easier.

Exposure to endocrine disruptors

Avoiding being exposed to chemicals can be really hard, even when trying to eat fresh food to minimize exposure. Pesticides, preservatives and flame-retardants disrupt the delicate balance of the hormones in the body, causing weight gain.

Tip: Try to minimize exposure as much as possible. For example, instead of keeping food in plastic containers, try using glass ones, or try changing the old plastic shower curtain and buying a new one that does not contain BPA.

You’re overweight

This may be a hard pill to swallow, but a 9-year long study following 250.000 people has shown that people who have the body mass index from 30 to 35 (anything above 30 represents obesity) have a very small chance of achieving even 5% of fat loss. This means that those who need to shed the most pounds have the roughest time accomplishing the task.

Tip: Setting a number of smaller goals means that you will experience many smaller successes. This is very important psychologically, as these small victories are what keep people on track.

You’re dieting

Like most people, it is normal for you to get attracted to dietary trends circulating mainstream media. Nonetheless, bouncing from one trendy diet to another can cause a lot of problems in the long run. These diets disrupt the balance of hunger-controlling hormones, making you feel that you are always hungry and minimizes your efforts for weight loss.

Tip: Try to avoid getting carried away with the latest trends. Try sticking to a more balanced diet which does not restrict a whole food group.

You’re over exercising

A study available in the Journal of the Academy of Nutrition and Dietetics at cannaclear has shown that people who work out seem to be burning less fat when focusing only on exercise in order to lose weight, which was unexpected. This happened because those individuals have a tendency to overeat after exercising.

Tip: Try to implement a more balanced diet and cardio training. Weight management routines combining both a healthy diet and exercise have provided better results in the long term.

8 Health Reasons to Lose Weight

Losing weight will certainly make you feel and look better. But slimming down to an ideal weight can have more health benefits than you think. Researchers have discovered numerous connections between losing weight and improved memory, sleep patterns, better looking and healthier skin and even arthritis relief. Here are some of the benefits weight loss can have on your health.

Improved Memory

A recent study has shown that losing weight can actually boost your memory. In this study, 109 individuals who had gastric bypass nectarleaf surgery had been compared to a control group who did not lose any weight. Researchers discovered that after 12 weeks, individuals who had a weight loss treatment showed a significant improvement in memory-related tasks. Keep this in mind when trying to [intlink id=”3670″ type=”post”]lose some weight[/intlink].

Improved Sleep

The link between excess weight and sleep apnea is well known. Individuals who are overweight have extra tissue in the back of their throat, which can block the airway and the flow of air into the lungs while they sleep. Although losing weight is easier said than done, it can yield some real results.

Improved Mood

Being overweight can cause a hormone imbalance, including the ones which are responsible for your mood. Many overweight individuals deal with severe depression, which in turn lowers their willpower and capability to do anything about it. Therefore, weight loss can lead to a happier life by reducing the symptoms and severity of depression.

Better Looking Skin

Being overweight affects the skin in a number of ways. Diets high in fat and sugar lead to pale, greasy skin, often ridden with skin tags and adding weight quickly can cause the appearance of stretch marks.

Arthritis Support

Different studies have shown a correlation between weight loss and reduced symptoms of arthritis. The most recent study, comprised of 87 adults with arthritis has found that those in the weight loss group experienced pain relief and an increase in mobility when compared to the control group.

Feet Support

Having a few extra pounds may not seem like such a big deal. However, the excess weight can be detrimental to the health of your feet, as they endure more pressure than usual. Losing weight takes that pressure off, reducing the pain and helping you get around more easily.

Asthma Support

Being overweight can be a burden on the respiratory system, leading to impaired breathing and worsening of asthma symptoms outpatient rehab Massachusetts. It also burdens the adrenal gland, which is responsible for the management of asthma and allergies.

Diabetes Support

Obesity and type 2 diabetes are closely related to each other. This is the reason that for some individuals reaching a healthier weight can lead to taking less medications to manage their diabetes, or in some cases, no longer needing them at all. Losing 5% to 10% of your body weight and trying to exercise for at least a 150 minutes a week may help you slow down or even stop the progress of type 2 diabetes, making this an excellent reason to lose weight.

Garcinia Cambogia and Raspberry Ketone

Combining Garcinia Cambogia and Raspberry Ketone

As summer comes along, people in the western world become more preoccupied with losing weight, looking for a solution in the vast ocean of fad diets, miracle pills and exotic foods. This is mostly because the average person does not have the extra time needed for a tedious daily workout routine.

People like this are often barraged with numerous weight loss supplements, most of which work poorly or simply do not work. This results in frustration, which can ultimately have an adverse effect and lead to gaining pounds instead of shedding them. Fortunately, there is hope in the form of products that actually work and don’t require consuming unnatural chemical and artificial ingredients. Moreover, these products only contain natural fruit and fruit extracts which are known to be the best solution for weight loss available.

The majority of people have heard about Garcinia Cambogia and its particularly efficient weight loss properties. Raspberry Ketone extract may not be as popular as Garcinia Cambogia, but it can sure pack a punch at those stubborn fat deposits. Both of these extracts can support the body in losing weight naturally and boost energy levels at the same time. You may be wondering, what would happen if you combine those two extracts? A combination of both Raspberry Ketones and Garcinia Cambogia would be considered a modern-day miracle for weight loss. Garcinia Cambogia is a tropical plant native to Indonesia that looks like a small pumpkin. The amazing properties of this fruit have only been recently discovered by the modern world. Our bodies produce enzymes which convert sugar and carbs into fat and this happens because the body has evolved to store the excess nutrients we consume, in the event that they will be depleted at some point in future.

On the other hand, most western cultures do not have hunger problems that have been affecting a large part of the world. Rather, these cultures tend to indulge, which results in weight gain.

The extracts obtained from Garcinia Cambogia basically prevent our bodies from manufacturing enzymes responsible for creating fat cells. When this happens, the body has only one option, which is to burn all the energy instead of depositing it and that leads to the rapid loss of weight and elevated energy levels. What this means is that you do not need to eat less when taking a Garcinia Cambogia extract, but rather focus on a more balanced, healthy dietary plan. Junk food will still bring immeasurable harm to the body, even if you appear to be shedding pounds.

Taking Garcinia Cambogia also leads to elevated levels of serotonin, a chemical compound responsible for regulating moods. This is very important, as losing weight often results in being in a foul mood, which is one of the main culprits behind binge eating.

[intlink id=”3642″ type=”post”]Raspberry Ketones[/intlink] are extracted from red raspberries. These chemicals raise the levels of norepinephrine in your body, a hormone which signals it to start breaking down fat cells. With the levels raised, the body burns fat more rapidly, which results in rapid weight loss.

Both Garcinia Cambogia and Raspberry Ketones are what is known as appetite suppressants, meaning they reduce the urge to overeat, helping the body bring balance between the intake of calories and the ratio of burning those same calories.

There is an ongoing debate about which of the two is better, but taking them both seems to be the best solution. Just make sure to check with your physician or healthcare professional before taking any supplements, just as a precaution.

Herbs for Weight Loss

We live in a fast paced society that is filled with work commitments and other obligations. People have less and less time to dedicate to exercise and proper dieting, which result in a few more pounds. Although a change in our dietary habits and regular exercises are the [intlink id=”3670″ type=”post”]best way to lose weight fast[/intlink], there are numerous herbs which are known to promote fat burning by increasing one’s overall energy levels, speeding up the metabolism, decreasing the appetite and promoting leaner muscle mass. Here are some supplements that you can try to promote weight loss.

Caralluma Fimbriata

Caralluma is what is known as a succulent plant, naturally found in India. By tradition, Indian tribes used this plant during long hunts to keep them from being hungry. Today, we use extracts taken from this plant to support weight loss by suppressing the appetite, increasing endurance and even quenching thirst.

Cha de Bugre

This is a plant native to Brazil. Its produces red fruits that look similar to a coffee bean and are used in a similar fashion. The fruits are roasted and brewed, making a tea which is often used as a substitute for coffee. It is not only used as an excellent weight loss aid, but also for improving blood circulation and heart function. People report feeling full even after eating the smallest amount of this fruit and their overall metabolism levels stay constant throughout the day, which makes weight loss a lot easier.

Coleus forskohlii

This plant is the only source of a chemical forskolin, which has been used since ancient times to treat chest pain and high blood pressure. Furthermore, forskolin promotes a biochemical reaction which allows for fat to be used as an energy source and even promotes the hormones responsible for maintaining lean muscle mass. This is important, as muscle cells are easier to break down than fat cells. This leads to the burning of fat instead of muscle mass, which supports weight loss and promotes an increase in muscle mass.

Green Tea Extract (GTE)

Research conducted by the University of Geneva has shown that green tea extract increases the oxidation of fat cells and improves metabolism. This helps the body produce more energy by burning fat instead of muscle mass. Moreover, chemicals found in this extract are known to inhibit the production of an enzyme called amylase, which limits the amount of sugar being absorbed in the bloodstream.

Fennel Seed

Fennel is an herb native to the Mediterranean, whose seeds have been used throughout history for digestive problems including bloating, intestinal gas, heartburn and in some cases, loss of appetite. During the Renaissance, individuals used the seeds to suppress their appetites during long fasting periods. It removes the mucus and fat cells from the digestive tract, which stimulates the metabolic process and promotes weight loss.

All of these herbs are excellent tools for weight management but keep in mind that they should be used as an added supplement to a proper dietary plan and regular exercising.

How to Lose Weight Fast and Safely

There are numerous different products available on the market which claim to [intlink id=”3633″ type=”post”]burn fat fast[/intlink], without any effort. Nevertheless, no fad diet or a miracle pill will make you shed pounds doing absolutely nothing. The best way to lose a few pounds is actually a combination of exercise and a balanced dietary plan.

Exercises for Rapid Weight Loss

Individuals who don’t exercise regularly, have a chronic medical condition or just plan on losing a lot of weight are advised to consult with a doctor, healthcare professional or a licensed trainer. They will make sure you are ready to start working out, devise a workout and dietary plan best suited for you and will provide you with all the necessary information you might need. Cardio is excellent for rapid weight loss, as it burns a large amount of calories. But doing cardio alone will burn muscle mass along with fat. This is why it should be coupled with at least a couple of hours of strength training a week. Once you get used to cardio and strength training, you can give interval training a try. Interval training includes short high-intensity exercise, followed by a brief resting period. This training allows you to work out harder, while spending less time actually doing the exercises.

Diets for Rapid Weight Loss

You can easily lose around 1-2 pounds a week, simply by burning 500 more calories than you normally consume every day. For example, an individual who intakes between 1050 and 1200 calories per day can lose between 3-5 pounds during the first week alone, with just one hour of exercise a day.

A diet low in added sugars, animal fat and starches is recommended. For the best results, concentrate more on fruits, vegetables, egg whites, lean read meat, skinless chicken, turkey breasts, fish and shellfish. Make sure not to skip any meals and drink plenty of water. Try to avoid eating out of boredom, or in front of a TV set, studies have shown that people have a hard time noticing when they are full due to watching TV while eating. Avoid crash diets and fad diets at all costs. Most of them claim certain food groups are bad for the body and simply eliminate them completely. They deprive the body of nutrients, which makes exercising harder and more strenuous than it usually is and the majority of people end up going right back where they started. If you are unsure on how to implement a healthy diet into your everyday life, try consulting with a nutritionist. They can design a weekly plan based on your dietary preferences and exercise routine.

The most important step is to be persistent and not to give up. This is a practice that should be repeated over time, for months, or even years. Work hard on your body and be patient, it will all be worth it eventually, and when it does you will be blown away by the results.

Is Raspberry Ketone Safe?

Is Raspberry Ketone Safe? What You Should Know Before You Buy It

Raspberry ketones are chemical compounds found in red raspberries. They are what gives red berries their famous aroma. Moreover, raspberry ketones are excellent antioxidants and are claimed to stimulate weight loss by suppressing the appetite and burning fat deposited in the body.

Numerous manufacturers have started making raspberry ketone supplements, promising rapid weight loss with little to no exercise or dieting. But are raspberry ketones really safe?

How Raspberry Ketones Work

To be able to answer whether raspberry ketones are safe or not, we need to know more about them. [intlink id=”3633″ type=”post”]Raspberry ketones promote rapid weight loss[/intlink] in two distinct ways. First, they cause an increase in the production of norepinephrine, a hormone normally secreted in stressful situations. Norepinephrine speeds up the heart rate and increases the release of glucose, leading to more energy and better physical performance. Second, raspberry ketones promote the release of adiponectin, a protein which reduces the inflammation of the circulatory system and regulates the function of insulin. This lowers the chance of becoming obese and developing type 2 diabetes. One research has found that an increase in the release of adiponectin can increase weight loss up to 48%.

Both of these actions promote losing weight, but there are some adverse which may occur. Let’s take a look at some of the most common adverse effects caused by raspberry ketones and the reasons behind their occurrence.

Increased Heartbeat Rate and Feeling Jittery

Because raspberry ketone is a stimulant, it shortens the reaction time in the central nervous system with the increased release of norepinephrine. This hormone is normally secreted during stressful situations where we need more energy to delivered quickly. But with greater focus and more energy comes the feelings of nausea and the body begins to shake. This may be a good way to burn fat, but you will be left feeling nervous and jittery throughout the day.

Increased Blood Pressure

Although raspberry ketones are an efficient weight loss aid, they can also lead to increased blood pressure. As the heart rate rises, more blood gets pumped through the body and blood pressure rises. This is acceptable, as long as it doesn’t last for a prolonged period of time. You should be careful when taking raspberry ketone, as high blood pressure increases the risk of suffering from a heart attack or even a stroke.

Finally, is it Safe?

Even though the use of raspberry ketone may come with adverse effects, these only occur when the extract is taken in very high doses, over a prolonged period of time. Normally, you might notice occasional nausea and mild jitters, but they often disappear after a week or two of consumption.

Remember to follow the instructions carefully, drink plenty of water and be careful not to exceed the recommended daily dose. If you are unsure about the dose, consult your doctor or a healthcare professional.

Natural vs Pharmaceutical

Herbal supplements, minerals and vitamins are considered to be safe by a majority of people. According to a survey done by the Council for Responsible Nutrition, up to 68% of US adults take dietary alien edibles supplements, with 84% of them expressing overwhelming confidence in the efficiency, quality and their overall safety. Nevertheless, they are being considered potentially dangerous by the US Food and Drug Administration. But are they really dangerous?

According to the data collected by the Alliance for Natural Health International, an international group based in the UK, the adverse effects of prescription medication have a significantly greater chance (62,000 times to be precise) to cause death than supplements do. Prescription medication causes as much as 125,000 deaths a year, even if taken as prescribed by a physician. The most lethal categories of prescription drugs include:

Analgesics
Antipsychotics
Antidepressants
Hypnotics
Sedatives
Opioids
Cardiovascular drugs
Acetaminophen combinations

It is very important for people to comprehend the simple fact that no prescription drug comes without the risk of potential side effects. Individuals do not assume these drugs can kill them, yet this happens more often than one might think. This is why a great number of people have opted for healthier and natural alternatives. The alternatives include:

1. Proper dietary plan

Health can also be managed with a proper dietary plan using unprocessed food. This includes fruits, vegetables, meat, raw dairy products and nuts. Almost all of these can be purchased from a local organic farm. Meat and poultry must be obtained from organically-raised, grass-fed animals. For the best nutritional benefits, a good serving of the food you eat should be raw.

2. Complete workout routine

Many individuals focus on a proper diet and forget that it is just a part of the equation for health. Regular exercise is very important, as it keeps the blood flowing evenly through the body and utilizes burning fat instead of burning muscle, which makes you both look and feel healthier. Strength and core-strength exercises are important, but they provide partial results when they’re not coupled with stretching and high-intensity cardio training. Be careful not to focus only on one type of workout.

3. Stress relief

Stress is a normal physical and psychological reaction to the never-ending demands of life. The emotional state of an individual plays a part in almost every disease, ranging from depression to heart disease and cancer. Having a reliable coping mechanism such as meditation, playing sports or reading a book is essential for staying healthy in the long run.

4. Sun exposure

Being exposed to the sun on a daily basis increases the production of Vitamin D, which is vital for maintaining proper bone structure and the regulation of mineral calcium and phosphorus. Just 6 days of exposure to sunlight can make up for 49 days of no sunlight exposure at all.

5. Omega-3 fatty acids

Omega-3 fatty acids are very important for the body, as they lower the levels of fat in the blood. High levels of fat in the blood pose a risk of developing heart disease. Foods rich in Omega-3 fatty acids include fish such as salmon, sardines, anchovies, lake trout and tuna.

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Raspberry Ketones Help Fat Cells Shrink

Our bodies contain a hormone called adiponectin, which is responsible for burning fat. When it is working properly and our diets are healthy ones, the calories get properly metabolized and are not stored as reserves on our thighs, hips, and stomachs. This hormone also helps regulate the levels of sugar in our blood, blood pressure and even prevents atherogenesis. When you overeat and don’t exercise enough, adiponectin fails to properly metabolize all the calories, leading to the appearance of stomach fat and love handles.

The term “[intlink id=”3642″ type=”post”]raspberry ketones[/intlink]” describes a compound which gives red raspberries that famous smell. Studies have been done using mice, where two groups of mice were on a diet containing large amounts of fat, and only one was given doses of raspberry ketones. The results have shown that the group taking raspberry ketones had a lower percentage of body fat, specifically around the organs (viscerally) and under the skin (subcutaneously). What they found was that raspberry ketones promote the release of adiponectin, which promotes the release of insulin, lowering the blood sugar levels and increases the rate of metabolism.

Taking Raspberry Ketones

The recommended dose of raspberry ketones per day ranges from a minimum of 200mg to a preferable 1000mg per day. This dose can be split up, which means you can take half in the morning, with breakfast, and a half in the evening, before you go to sleep. Just make sure that the supplement hhc by cannaclear you are taking does not contain ingredients such as caffeine and artificial ingredients such as fillers, coloring and sweeteners.

Other Ways to Raise Adiponectin Levels

Although the use of raspberry ketones is an efficient way to quickly promote the levels of adiponectin, there are some other methods besides taking supplements which you can try:

Exercise: Doing aerobic exercises a few times a week for at least 40 minutes per exercise can promote the release of adiponectin. Not only that, but exercising can help prevent heart diseases and type 2 diabetes. It can also help increase insulin levels and even reduce the inflammation in your blood vessels.
Diet: Diets high in protein can stimulate the release of adiponectin, as it is a hormone that is protein-based. Lowering Omega 6 fatty acids, and increasing Omega 3s also helps stimulate adiponectin. Try eating more blackberries, blueberries, cherries, and pomegranates. They are abundant in antioxidants and can help raise the levels of adiponectin as well.
Coffee: Some of the more recent studies have shown that drinking coffee can lead to an increase in levels of adiponectin. But this applies only for black coffee, not green coffee and teas.
Other extracts: Berberine is a plant-based supplement which raises the levels of adiponectin. Sweet potato and extracts obtained from them appear to have the same effect as Berberine, specifically on those suffering from type 2 diabetes.

Weight loss is a slow and tedious process. But there are ways in which you can speed up that process, some of which have been mentioned above. Have in mind that there are no miracle diets or magic pills which will make you look perfect. But there are some extracts, such as raspberry ketone, which can help you in your journey of becoming a healthier individual.

Raspberry Ketones Natural Weight Loss Support

If you are a fan of Dr. Oz, you must have heard him mention the benefits Raspberry Ketone can have on your health. Similar to the acai trend that was all the rage a few years back, Raspberry Ketone has spread unbelievably fast. However, this is not another trend or part of a fad diet. There are studies and research backing up the claims about this extract, with more and more people starting to use it every day.

Raspberry Ketone is a chemical compound found in red raspberries. Ketones are produced by the body as a byproduct at of fat metabolism. When trying to lose weight, the body will use the glucose that has built up in your fat stores in order to obtain energy from food, which results in weight loss. Ketones obtained from raspberries are therefore most commonly used as a weight loss aid. They also promote the increase of lean body mass, making it an ideal choice for bodybuilders and fitness enthusiasts.

Unfortunately, research on the health [intlink id=”3633″ type=”post”]benefits of Raspberry Ketones[/intlink] is very limited. They appear to be similar in structure to capsaicin, which is a natural chemical most often found in cayenne peppers and chili peppers. Capsaicin is a known metabolism booster that helps trigger the breakdown of fatty cells. There are some animal-based studies in which mice were served a high-fat diet for a period of six weeks. The mice were then served with the same high-fat diet, now enhanced with Raspberry Ketones, for a period of five weeks. The results were pretty surprising at the time, showing that the addition of Raspberry Ketones helped reverse the weight gained from the high-fat diet. The results have also shown that they appeared to protect the liver against the buildup of fat.

One study has shown that Raspberry Ketones support weight loss by elevating the levels of norepinephrine in the body. Norepinephrine is a hormone that tells the body to start breaking down fat cells. When those levels are elevated, the body burns fat more rapidly, resulting in weight loss. Another study has linked Raspberry Ketones to an enzyme called lipase. This enzyme is responsible for the release of fatty acids from fat cells during the cycle of fat burning. It has been hypothesized that the presence of Raspberry Ketones increases the level of this enzyme, leading to a faster rate of fatty acids release. Raspberry Ketone is what is known as an appetite suppressant. This means that they are able to reduce the urge to eat and overeat, which helps balance out the ratio between the intake and use of calories.

Taking supplements alone will not get you that perfect beach body. They should be used in combination with a proper dietary plan and regular exercises to ensure maximal results. Just like with all other supplements on the market, make sure to check with your doctor or a health care representative before taking Raspberry Ketone. This is especially important for pregnant and nursing women, children under the age of 18 and those who take any medicines for any other medical conditions.

Raspberry Ketones vs Acai Berries

If you are trying to shed a few pounds, it is best you do not use products that contain artificial binders, fillers, coloring or other chemicals. Today’s medication often contains toxins which can only be removed with a detox or cleanse. Is there an alternative way to lose weight safely? Acai berries and raspberry ketones are two alternative products that are not only safe to use, but also very efficient in speeding up the metabolism and burning fat instead of depositing it in the body.

Raspberry Ketones

Raspberry ketone is a chemical found in red raspberries. It is mostly used as a flavoring agent or fragrance in the food and cosmetics industries to give products that famous raspberry scent. It is also used as an effective weight loss supplement, due to its properties in helping the body burn fat instead of storing it. Besides being extremely good at burning fat, raspberry ketone also tastes and smells amazing.

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Acai Berries

Acai berries are a type of inch-long purple fruit, native to Central and South America. They are abundant with antioxidants, which protect the body from harmful molecules called free radicals. It contains more antioxidants than blackberries, blueberries, cranberries, raspberries and strawberries. Some studies claim acai berries can help reduce bloating caused by water retention. This means that eating them could lead to a slimmer body, and with some light dieting and exercising make you lose weight with ease.

Acai Berry Tips and Tricks

Although acai berries have numerous benefits associated with their use, you have to be careful because not all acai products are actually beneficial. Some juices made from acai berries contain a lot of fructose-rich corn syrup, which can lead to an adverse effect, making you gain weight.

Furthermore, some of the juices contain artificial ingredients and sweeteners such as aspartame. Some acai berry tablets and powders contain little to no acai berry extract.

Make sure to check the label and purchase only from trustworthy manufacturers who stand behind their products with a customer’s guarantee.

Raspberry Ketones Tips and Tricks

To maintain a healthy lifestyle, it is recommended to start incorporating raspberry ketones into our everyday diets. It is very efficient in burning stored fat and improving the rates of metabolic processes. People are less likely to develop heart disease and suffer from strokes. [intlink id=”3642″ type=”post”]Raspberry ketones[/intlink] are also rich with antioxidants, which help improve memory and promote a healthy heart by preventing a chemical reaction that produces free radicals, harmful molecules that may damage the cells.

Conclusion

There are always those who do not have the time or energy, or simply do not want to change their everyday diets and start exercising. That is understandable, and although raspberry ketones and acai berries can both do wonders for your overall health and the look of your body, it’s recommended to incorporate more fish, fruits and vegetables into your diet and do some moderate exercise. Even walking for a couple of minutes at a time can make a big change.