You are a helpful assistant generating synthetic data that captures *System 1* and *System 2* thinking, *creativity*, and *metacognitive reflection*. Follow these steps in sequence, using tags [sys1] and [end sys1] for *System 1* sections and [sys2] and [end sys2] for *System 2* sections.

1. *Identify System 1 and System 2 Thinking Requirements:*
   - Carefully read the text.
   - Identify parts of the text that require quick, straightforward responses (*System 1*). Mark these sections with [sys1] and [end sys1].
   - Identify parts that require in-depth, reflective thinking (*System 2*), marked with [sys2] and [end sys2].

2. *Apply Step-by-Step Problem Solving with Creativity and Metacognitive Reflection for System 2 Sections:*

   *2.1 Understand the Problem:*
   - Objective: Fully comprehend the issue, constraints, and relevant context.
   - Reflection: "What do I understand about this issue? What might I be overlooking?"
   - Creative Perspective: Seek hidden patterns or possibilities that could reveal deeper insights or innovative connections.

   *2.2 Analyze the Information:*
   - Objective: Break down the problem logically.
   - Reflection: "Am I considering all factors? Are there any assumptions that need challenging?"
   - Creative Perspective: Explore unique patterns or overlooked relationships in the data that could add depth to the analysis.

   *2.3 Generate Hypotheses:*
   - Objective: Propose at least 10 hypotheses, each with a Confidence Score (0.0 to 1.0) and Creative Score (0.0 to 1.0), reflecting originality, surprise, and utility.
   - Reflection: "Have I explored all possible explanations or approaches, both conventional and unconventional?"
   - Creative Perspective: Consider novel angles that might provide unexpected insights.

   *2.4 Anticipate Future Steps and Obstacles:*
   - Objective: Make predictions, accounting for potential outcomes and obstacles.
   - Reflection: "What challenges might I face? Is my plan flexible for different scenarios?"
   - Creative Perspective: Visualize unforeseen outcomes and adapt plans to make use of them effectively.

   *2.5 Evaluate Hypotheses:*
   - Objective: Assess hypotheses based on feasibility, risk, and potential impact.
   - Evaluation: Refine Confidence and Creative Scores as needed.
   - Reflection: "Am I unbiased in my assessment? Which options fit best with the overall objectives?"
   - Creative Perspective: Identify hidden opportunities or overlooked details in each hypothesis.

   *2.6 Select the Best Hypothesis:*
   - Objective: Choose the most promising, strategic hypothesis.
   - Reflection: "Why does this hypothesis stand out? How does it uniquely address the issue?"
   - Creative Perspective: Consider any underutilized potential in the selected approach.

   *2.7 Implement the Hypothesis:*
   - Objective: Outline actionable steps for testing the hypothesis.
   - Reflection: "Is this plan practical? What resources or preparation are required?"
   - Creative Perspective: Refine steps to maximize effectiveness and yield unexpected benefits.

   *2.8 Monitor and Review Progress:*
   - Objective: Review progress, noting areas for improvement.
   - Reflection: "What’s working well? What could be improved?"
   - Creative Perspective: Look for emerging patterns that could refine future approaches.

   *2.9 Reflect and Capture Insights:*
   - Objective: Summarize lessons learned and insights gained for future reference.
   - Reflection: "What new understanding has emerged from this process?"
   - Creative Perspective: Identify innovative insights or patterns that could be applied to similar challenges.

3. *Generate Text Output with Interleaved System 1 and System 2 Responses:*
   - Use the tags [sys1] and [sys2] throughout.
   - Aim for a lengthier, detailed response. Combine both direct, straightforward *System 1* insights and reflective, deeply analytical *System 2* segments to capture a blend of quick observations and thoughtful analysis.

---

### *Example Input Text:*

You are tasked with analyzing a sudden shift in customer preferences in a tech market. There has been a noticeable decline in demand for physical devices, with customers increasingly interested in digital-only options. The challenge is to understand this shift, generate hypotheses for why it might be occurring, and explore potential strategies for adapting to this new trend.

---

### *Processed Output with System 1 and System 2 Thinking:*

The tech market is experiencing a shift in customer demand, moving away from physical devices toward digital-only options.

[sys1]
Customer demand has shifted from physical devices to digital-only options.
We need to understand why this change is happening and find strategies to address it.
Key factors may include cost, convenience, and technological trends.
[end sys1]

[sys2]
**2.1 Understand the Problem:**
The goal is to understand the underlying reasons for the shift in demand from physical devices to digital-only options, then develop a strategy to adapt.

*Reflection:* 
"I understand that preferences are changing, but what might be driving this? Is it primarily cost, or are there other factors such as convenience or sustainability?"

*Creative Perspective:* 
"Could there be a larger trend in digital minimalism or a preference for eco-friendly solutions that we’re missing? What unseen motivations might explain this shift?"

**2.2 Analyze the Information:**
There are multiple possible factors driving this shift, from economic influences to cultural shifts. It’s essential to isolate each factor and understand its impact.

*Reflection:* 
"Am I fully considering the various economic and social influences? Could there be a technological factor, like better internet speeds, that makes digital-only products more accessible?"

*Creative Perspective:* 
"Are there patterns or trends in other markets that could shed light on this shift? Could this be part of a larger trend toward virtual experiences?"

**2.3 Generate Hypotheses:**
1. Customers prefer digital options due to lower costs. (Confidence: 0.8, Creative: 0.4)
2. There’s a growing trend toward minimalism and reduced physical clutter. (Confidence: 0.7, Creative: 0.7)
3. Digital products offer greater flexibility and ease of use. (Confidence: 0.6, Creative: 0.6)
4. Environmental concerns are pushing consumers away from physical goods. (Confidence: 0.6, Creative: 0.8)
5. Advances in tech make digital-only options more functional. (Confidence: 0.8, Creative: 0.5)
6. Pandemic-era remote work increased demand for digital solutions. (Confidence: 0.7, Creative: 0.6)
7. Media coverage of the environmental impact of physical devices affects preferences. (Confidence: 0.5, Creative: 0.7)
8. There’s an increase in global digital literacy, expanding market access. (Confidence: 0.6, Creative: 0.6)
9. Customers view digital as more convenient and scalable for future needs. (Confidence: 0.7, Creative: 0.5)
10. Younger consumers prefer the aesthetics and convenience of digital products. (Confidence: 0.6, Creative: 0.6)

*Reflection:* 
"Have I considered all possible influences? Are there any surprising factors that could explain this shift?"

*Creative Perspective:* 
"Could specific social trends, like the rise of influencer culture or digital-first lifestyles, be influencing customer choices?"

**2.4 Anticipate Future Steps and Obstacles:**
*Objective:* Anticipate possible challenges, such as resistance from segments still preferring physical products.

*Reflection:* 
"What market obstacles might we face if we shift our focus to digital-only? Are there sub-segments that still prioritize physical products?"

*Creative Perspective:* 
"Could expanding digital options help us reach a more global audience? Are there emerging trends that we could leverage in our strategy?"

[end sys2]

[sys1]
To address this shift, consider a strategy that incorporates both digital-only offerings and educational campaigns about the benefits of digital solutions.
Use insights from customer feedback and current trends to guide product development.
Focus on flexibility and adaptation to cater to different customer segments.
[end sys1]


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The acai berry is one of the fruits that belong to the superfruit. The berries are jam-packed with healthy foods and it has now been discovered that the acai berry is a godsend for people who want to lose weight.

The origin of the acai berry

The acai berry is a dark blue berry that originates from the Amazon region. The berries were used by Indians in Brazil in the past to promote their stamina during the hunt, and freshly delivered women ate the berries to quickly strengthen after the delivery. Meanwhile the healthy properties of the acai berry have become known worldwide and the berry is processed in various drinks and food supplements.

What nutrients does the acai berry contain?

The has a number of striking nutrients. Among other things, the fatty acids omega 6 and 9, which have long been known to promote good health (like fish oil). Furthermore, the acai berry has a high antioxidant content , so high that you should eat a large plate full of carrots or broccoli to get the same value as a handful of healthy acai berries. In addition to these substances, the acai berry is also rich in vitamins B1, B2, B3, C, E, phosphorus, calcium and proteins. The berries are also very rich in dietary fiber, which they promote good bowel function. Due to the amount of healthy nutrients, adding the acai berry to the diet can help to lose weight .

The acai berry is a fad in America

In the Netherlands the acai berry is still relatively unknown. It appears here and there in fruit juices, but the acai berry content in these juices is not very high. The berry has become an important discovery in America, because so many good qualities are attributed to the berry. The latest discoveries indicate that the acai berry has a surprising effect on the weight of people who eat the berries to lose weight. The berries are good for muscle building and can significantly stimulate fat burning. The acai berry does not cause acute spectacular weight loss. Using the berries in the diet takes time before it gives results. Because of the healthy nutrients that the acai berries contain the body will be considerably healthier. The bowel function is stimulated, the metabolism is accelerated, which will burn more fat. After about half a year, the body has turned to a healthier metabolism.

Seven days high protein diet is usually used by those looking for the muscles and reducing body fat. Defenders who try to lose weight can also find acceptable results from this type of diet as well. A healthy diet to lose weight must be well balanced and the vitamins and nutrients that your body needs to stay healthy and achieve a healthy weight.

Benefits of seven days High protein diet

The high protein diet has become the latest rage in weight loss and muscle building in recent years. The benefits to the health of eating a diet that lean high in protein are a lot. Protein is the fuel that the body uses to build muscle. Bodybuilders often increase the amount of protein in their diet so that they can gain more muscle mass. For someone who is looking to lose weight, more muscles mean less fat on his body. The digestion of proteins also requires the body to use more energy. This phenomenon is known as a thermal effect and it means that the body burns calories just to digest your meals. Dieters also point out that protein diet is easier to maintain. Lean meat and other sources of protein allow the body to be saturated and feel less hungry between meals. It allows dieters to stay on their weight loss diet longer to achieve the ideal goal. A significant amount of weight loss can be a seven-day diet starting an even longer diet that is high in protein and low in fat and overprocessed foods.

Risks of high protein diet Nutritionists warn of a diet that is too high in protein due to the stress created on the kidneys. Some people should even refer to renal failure as a result of a diet that is too high in protein. There is no evidence of this fact, but those suffering from kidney problems need to avoid a high protein diet. A seven-day high protein diet is not likely to cause any significant health problems, but you should always consult your doctor before starting any diet or exercise program. A complete investigation will ensure that you continue in good health with your weight loss plans. Be careful when on a high protein diet that will last longer than seven days. Balance protein with fruit and vegetables along with healthy fats and whole grains.

Importance of a balanced diet While a seven-day high protein diet may be a catalyst for a healthier lifestyle, and if you get rid of a new weight loss plan, a well-balanced diet should be the ideal target. Eliminate highly processed foods, sugar and bad fats such as saturated fats found in dairy products, meat and animal products. Although some fats are allowed in this diet, trans fat is another type of unhealthy fat that needs to be cut from your diet. A diet that contains six ounces of protein per day, along with fiber, healthy fats, fruits and vegetables and cereals is a diet that will contribute to overall good health and healthy weight loss.

A friend told me that massaging the nipples during pregnancy helps against pain during feeding and can contribute to a good ‘flow’. Is this correct? And are there other tips that I can follow during pregnancy to make breastfeeding go well?

Answer

In all those years that I help mothers in breastfeeding, I have met people from all parts of the world. What I have noticed is that every culture has its own habits with regard to the preparation, the initiation and continuation of breastfeeding. Some of those habits are useful, but others are not. Massaging the nipples belongs in the category ‘not useful’. In fact, I would even advise against it.

Massaging the nipples during pregnancy, or brushing with a soft brush, or drying with a rough towel, should all contribute to strengthening the skin, and thus help against pain during feeding. But if you realize how breastfeeding actually works, you immediately understand how strange these advices are.

How does breastfeeding work?

When breastfeeding, the baby takes the nipple and a large part of the areola in the mouth. The nipple must lie far in the mouth to prevent it from being pressed against the hard part of the palate and crushed against it, which could lead to pain and eventually to nipple gaps.

Research with ultrasound (or ultrasound equipment) has shown that the nipple can stretch a long way during feeding. That is also the experience of many mothers: after feeding, the nipple is a lot longer than before. If the above-mentioned home remedies would already provide stiffer, firmer skin, the result might well be that the stretching is prevented or made more difficult, which can ultimately lead to damage!

Skin protection

But there is something else. By frequent washing, drying, massaging and scrubbing, the skin of the nipple can be damaged, because the protective sebum and the other oils (which are secreted by the glands of Montgomery on the nipple), are washed away or rubbed away. As a result, dry, flaky skin. Then a cream has to be applied to the skin to give him the food and protection he needs, or to have him repaired again.

If for any reason whatsoever it is necessary to take care of the nipples (from the moment you actually start feeding), only use medicinally purified lanolin, especially for breastfeeding. This prevents you from having to clean the breast or the nipples again before feeding, because of the substances in regular creams and ointments that the baby should not get inside. You can just leave medicinally purified lanolin.

Mother Nature

The best (and the easiest) is to simply let nature do its work and disturb the natural secretion of the skin as little as possible. Normal washing is more than enough. A few years ago it was said that absolutely no soap on the nipples should come, but that is outdated. We now know that normal hygienic measures can not do any harm, or even prevent infections in case of damaged skin. So it is not bad when there is soap or shampoo on the chest in the shower.

Prevent pain

The question now is how you can prevent that feeding will hurt. The most important thing is to work well. It goes like this. Your baby lies with your nose facing your nipple, the head tilted slightly backwards. When the mouth opens wide, the baby can be laid quickly, with the lower lip first touching the chest and following the upper lip. In this way the breast is taken asymmetrically in the mouth, so that the nipple itself gets far into the mouth. In the beginning you can feel some stretching of the nipple skin, or feel how the milk channels fill with milk. But once the milk is flowing, you should not feel any pain.

A second tip, which you can already put into practice – during pregnancy – is to go to one or more meetings of La Leche League or the Breastfeeding Association, so that you can see with other mothers how the feeding is going. You can also possibly practice with a doll, to learn how the position of the baby should be for correct application in different postures.

Fighting pain

If feeding is ultimately going to hurt, let an expert, for example a lactation consultant, look closely at the mooring. Then, if necessary, she can help you to solve the problem.

Brain training includes all brain exercises that you can do to train and develop your brain. Some people make it a real sport to continuously train and practice their brains. That is not surprising, because you can benefit a lot. Consider, for example, old people who can still get along well with society because they have a great ability to think … Many young people often say that they want to be very old, if they can think well. Good news for everyone who thinks so: you can achieve a lot with brain training or training your brain!

According to wethebrainys you probably know him from Oprah, there are 6 specific ways to train your brain and keep it in top condition. Below you will find 6 brain training exercises and tips for training your brain …

1. Look for new, uncomfortable situations for brain training

The older you get, the greater the chance that you are mainly in comfortable situations. This will relax the ability of your brain. Therefore, take care of new people around you, make sure you keep traveling a lot and try to maintain many social contacts. This is a very good workout for your brain!

2. Challenging games are excellent brain training

Word games such as crossword puzzles are a good way to train your brain. For optimal braintraining do not do puzzles that are too easy, but push your limits by making increasingly difficult puzzles and game challenges. It also helps to play strategic games such as chess and strategic computer games.

3. Exercise and exercise regularly for healthy brains

Sports and other physical exercises bring with them the great advantage that they improve the quality of your blood vessels. This optimizes the blood supply to your brain. Your brain can therefore continue to do their job better, even as you get older. By training your general body, you train your brain directly!

4. An aspirin every day

Aspirin ensures that your blood remains thin, making it easier to flow to the small blood vessels of your brain. In this way you ensure better memory and better general functioning of your brain. Also a glass of wine per day is therefore recommended for brain training. Note: this tip only relates to brain training. Of course there are also plenty of drawbacks to painkillers and alcohol, so never take aspirin without medical grounds.

5. Eat enough omega 3 fatty acids

Omega 3 fatty acids (unsaturated fatty acids) act as a lubricant for your veins. There are many studies that show that these fatty acids are therefore very important for your thinking ability. Omega 3 fatty acids can be found in fish, but you can also buy them as a supplement . In short: do not forget to pay attention to your omega 3 intake if you want to practice and optimize your brain.

6. Deal well with stress

Try to close the past and look optimistic towards the future. Take the time for yourself and keep on dreaming. This setting is good for preventing stress , and this is good for brain training and the condition of your brain.

Brain training for optimal brains – Finally

These 6 brain training tips work best of course if you start young and make it a permanent habit. So start today with brain training exercises, and you will benefit from it for the rest of your life. Remember, moreover, that you can do a lot for your brain with healthy food and the right lifestyle! In this way, for example, you prevent the veins from silting up due to proper nutrition , which in turn prevents a loss of thinking capacity. So take care of your body so that your brain can continue to take good care of you!

There is nothing more annoying then getting a new haircut and realizing it does not really suit your face shape. Hair trends are changing rapidly, but not every hairstyle is best for every face shape. Some haircuts do accentuate your face shape while other styles are diminishing it, so it is important to choose wisely when picking a new hairstyle.

Every person is unique and so someone’s face shape can differs a lot to others. For some men it is more important to pay attention to it than others. Most men want to have a more rectangular face shape, because it represents masculinity and most females feel most attracted to men with rectangular face shapes.

Men with longer face shapes should try to make their face appear a little shorter and men with wide faces should try to make their face appear longer. Men with rectangular face shapes should choose for a less drastic hairstyle but should go for more subtle finishes.

Get a good advice of your Hairstylist

A lot of men go to their hairdresser with a picture in their hand to show the barber what haircut they would like to get. But then it is important you already figured out what haircut does fit with your face shape. A good barber will tell you of course if your chosen hairstyle will go with your face shape or you can ask their opinion to come up with some hairstyle. So, listen to your barber and try to figure out something that is flattering for your face and is something you like yourself.

A haircut is very personal and should fit your face shape and hair type. And it is also very important that your style goes with your image and personality. So, that’s why we will mention some face shapes below and tell you what suits those shapes best or what haircuts you really should avoid.

Oval face shape

Ovaal gezicht While an oval face is considered attractive on woman, it is considered less attractic for men. When choosing a haircut it is pretty convenient, because a lot of hairstyles will suit your face shape. Men with oval faces can pull off all kinds of length and shapes, because the face is proportionally well balanced. Also a lot of sunglasses will go with an oval face shape. What men should avoid are messy looks, because it makes your face appear rounder. But there are a lot of different opportunities for short and long styles.

Examples:

oval face shapeSquare face shape

Vierkant gezicht A men with a square face is considered strong and masculine. The majority of hairstyles is also more square and rectangular when comparing with woman. A strong jaw line is the signature of a square face shape. Because of this signature jaw line the face appear more angular. Just as with an oval face shape you can pull off a lot of different hairstyles, but you should go for smoother finishes around the hairline.

When you really want to accentuate that masculine look you should go for a tight and short hairstyle. Then you are really accentuating your face shape, so you can choose what you would like to stand out more, your hair or face. A messy look or a separation in the middle you can best avoid.

Oblong face shape

Langwerpig gezicht An oblong face is great for a variety of hairstyles. This face shape is typically a little longer than oval faces, which is important to keep in mind. When you like long hair on the top it is best to keep the hair on the sides a little longer as well. If you don’t, your face will appear longer and you should try to avoid that. You always should make sure that the difference in length between the top and the sides it not too much. A great hairstyle for men with an oblong face shape is a fringe cut, because your face will look shorter when wearing the hair partly over your face.

Examples:

oblong face shapeRound face shapeRond

Men with a round face shape do have less options compared to other face shapes, but that is not a big problem. Because a round face does not have prominent lines, it is better to choose a hairstyle with some length. A style with some volume and not too short, otherwise it will accentuate your round face. Don’t go for a too long haircut and try to avoid messy looks. You should go for subtle edges around the hairline.

Examples:

round face shapeDiamond face shape

Diamantvorig gezicht Men with a diamond face shape most often have prominent cheekbones and a smaller forhead and chin. Choosing a different hairstyle could be difficult because you should not cut your hair too short. Longer hair is better suited for men with a diamond face shape. Especially messy looks provide more volume and will not draw the attention right to your prominent face shape. So, in most cases regarding face shapes messy looks are not the way to go, but in this case it is. All wavy, curly and subtle haircut help to soften the hard lines in your face.

Pay attention to the signs that your body shows, so that you can treat thyroid problems as quickly as possible.

Sadness and depression

Your mood can be affected by thyroid problems. This kind of depression arises without any apparent cause.

If the gland produces too few hormones, the serotonin level goes down and this translates into negative feelings.

If the thyroid gland produces too many hormones, you can feel constantly restless and irritated.

Weight changes
If you do exercise and follow a diet, but still do not lose weight, it can be caused by thyroid problems.

The same can be said if you do not arrive , no matter how much you eat. Changes in metabolism often occur in this type of imbalance.

Constipation

Problems with going to the toilet, despite eating a lot of vegetables and fiber, is one of the most important signs of a disrupted thyroid function.

If you suffer from chronic constipation that causes bleeding and bowel pain, consult your doctor as soon as possible.

Sleep problems

If you do not fall asleep or if you wake up in the middle of the night without a clear reason, it can be thyroid. Problems with sleep, nightmares and insomnia are all associated with a malfunctioning thyroid gland.

Thyroid problems can also manifest as an increased need for sleep and difficulties with getting up early. A slow thyroid gland also slows down the body functions.

Joint pain

This symptom is linked to different disorders and even daily habits such as too much exercise or lifting too much weight.

A reduced thyroid function can cause joint pain, especially in the arms and legs. Be careful, because this in itself can lead to fibromyalgia.

Dry Skin

Moisturizing lotions, creams and oils are not enough: the skin is always dry and ‘scaly’.

This symptom is most striking in the legs and face. The armpits and the scalp may also be dry. In many cases it is due to less than normal sweating.

High Cholesterol

High cholesterol with a blood test is unusual when you have a balanced diet, with little fat. When a person suffers from hypothyroidism, the body’s metabolism is slower and the fat can not burn properly. This causes the cholesterol and triglyceride levels to rise.

Loss of Libido

Lack of interest in sex can be related to a problem with the thyroid gland. Poor mood, weight gain and joint pain often worsen a lack of libido.

Neck Pain

Moving the neck in certain directions creates pressure that prevents you from swallowing properly.

Plasma is another general symptom of thyroid problems. This is because the gland increases in size and puts pressure on the trachea.

Muscle Strain

Using muscles that are not used to exercise becomes a nightmare, with pain that can last for days.

If parts of your body are also numb, it would be a good idea to visit your doctor for a check.

Hair Loss

This may be due to dry scalp or the metabolic changes associated with a thyroid disorder.

It is normal to find a couple of hairs on your pillow in the morning or lose a few strands while showering or brushing, but the loss of a whole bunch just by touching your head is not normal.

This type of hair loss is not limited to the scalp, but the eyebrows are also susceptible. Growth slows for the hair on the legs, under the armpits and at the genitals. When it grows, it is very thin and brittle.

Palpitations

Palpitations occur when the heart beats so quickly that you can feel it, even while lying down.

If you see slight heart palpitations in your neck or wrist, without making physical effort, it may be because your thyroid gland produces too many hormones.

Intermittent fasting (IF) is a popular diet method and seems promising. Many websites indicate that it is healthy and that you burn fat more easily. What is true about this? Is the IF diet more effective than a regular diet that you eat every few hours?

What is intermittent fasting?

Intermittent fasting is not a diet where you take or exclude specific food products. It does not tell you what you eat, but when! Within this diet you do not eat 5 or 6 times a day, as in a common diet. At IF you alternate periods in which you steady (ie do not eat) with eating moments. With an IF diet, you may drink water, coffee or tea during the periods when you do not eat anything. The point is that you do not take products that contain calories.

You can apply IF in a number of ways. Below you will find an overview of the 3 most common forms.

Alternate day fasting: here are several options, for example: 24 hours of food and 24 hours of fasting or 12 hours of food and 36 hours of fasting.
Whole day fasting: you have a full day. For example 2 of the 7 days, spread over the week. The other 5 days you eat according to a regular pattern.
Time restricted fasting: this is the most used one. You stuck at daytime moments. For example: you eat 8 hours a day and 16 hours you get stuck. Or you use a ratio of 4/20.

Do you fall off faster through intermittent fasting?

First back to the basics: you fall off by eating less than you need. In other words, a negative energy balance leads to weight loss. So you can get through an IF diet and lose weight. If you eat more calories than you need, you will arrive. And vice-versa.

Whether you manage to lose weight with IF depends mainly on your mindset . The IF diet costs a lot of perseverance. Practice shows that not everyone can afford this. And this is also logical, because you have to resist all kinds of temptations almost all day long.

We regularly see that the appetite during an IF diet leads to unhealthy food choices.

Research indicates that there is little to no difference between IF and a diet with caloric restriction. So you do not necessarily fall off faster by IF. Interesting fact: studies on the effects of IF use a lot of subjects who participate in Ramadan. The only disadvantage of using this sample is that it is not drunk during Ramadan, so the results may be slightly distorted.

Advantages of intermittent fasting

You do not have to eat all day (saves time).
Gives you something to hold on to.
For some people, it is an effective method to lose weight.
Disadvantages of intermittent fasting
Costs a lot of perseverance.
Difficult in social situations where you are expected to eat with you.
Effect on sports performance may be detrimental.
Not suitable for everyone. There are a few exceptions in cases where you do not have to follow an IF diet

Conclusion: intermittent fasting a must?

The research by http://4elbowsrem.com/ shows that Intermittent fasting offers no advantages over a regular dietary pattern in which you spread meals over the day and take into account your macro nutrients and calories.

A fast metabolism is important if you want to lose weight and if you want to stay fit. Faster your metabolism works, the more calories you burn. Accelerating your metabolism is therefore a great tool in your fight against the pounds. In this blog I explain 10 ways to accelerate your metabolism fairly easily.

Now that you know why your metabolism is accelerating is important – link more calories so that you lose weight and then stay on weight – it’s time to look at the practical side of it.

1. Drink cold water

Drinking cold water helps speed up your metabolism in several ways. In the first plate because water temporarily increases your metabolism by 10 to 30% percent. In the second it helps you to lose weight, because water contains 0 calories. This yields a negative energy balance.

Cold water is therefore preferable to high-calorie sodas if you want to lose weight. The cold of the water neutralises your body by being self-absorbed. This also burns more calories.

Third, water simply fills your stomach. Drink a large glass of water half an hour before you eat. It simply means less food in your stomach and that works effectively if you want to lose weight.

2. Interval training

Interval training such as bootcamp, CrossFit and body combat are quite heavy. They help speed up your metabolism. This goes as follows; during the training you burn a lot of calories and after the training this continues for about 48 hours. So even if you are lying in your bed, you burn extra calories.

The variety in the exercises and their intensity (running, strength, jumping, weights) helps you to burn more body fat. Interval trainings make you fit and slim. I myself am a fan of CrossFit. I do it twice a week.

3. Weight training

Muscles require more energy than body fat. Therefore your body will burn more calories per day if you have more muscle mass. Muscle mass speeds up your metabolism and that process continues 24/7, so even if you once on the couch plops or at night in your sleep.

4. Proteins

Protein is found in fish, chicken, meat and also in peas, nuts, egg, legumes, quinoa, beans and lentils. You do not have to eat meat to get proteins. This is sometimes thought.

Your body uses more energy to digest proteins than it uses with carbohydrates and fats. This allows them to speed up your metabolism by about 15 to 30%. That is much more than carbohydrates (5 to 15% acceleration).

In addition, proteins also saturate enormously and they barely raise your blood sugar level. This will keep you feeling full and full for longer. The consequence? That you have less of an appetite for eating something extra and that helps you lose weight.

5. More standing

When you are standing, you automatically consume more calories than when you are sitting. As a result, you burn much fewer calories. So if you have a sedentary profession, try to stand more often.

6. Nice spicy food

7. Use coconut oil

Fry your food in coconut oil. It helps speed up your metabolism, albeit a bit. In addition, coconut oil and coconut oil appears very healthy for you. We ourselves use coconut oil at home, not from those cheap because there can be trash.

8. Black coffee

Caffeine in coffee can boost your metabolism by a few percent. Do not put sugar and milk in your coffee, because that will lift the effect again.

9. Green tea

Because you can not drink coffee all day and because your water is also at a certain time, green tea is a tasty option. The effect is only a little, but it helps especially because tea – just like water and coffee – barely contain calories.

10. Sleep well

Lack of sleep is associated with an increased risk of obesity. That may sound a bit strange, after all, you do not eat in your sleep. Sleep deprivation, however, has a negative effect on your metabolism.

With the unlimited list of tasks that come from motherhood, a fast energy increase can be a real lifesaver. The following variation on the traditional “sun salutation” gives a few extra mindsets, such as the popular “rack” that develops your stamina. Other advantages of this series are a clear mind and a sense of calm. With just 5 minutes of yoga you can alter your whole day.

Mountaineering

Breathing is a vital part of yoga. Inhale through your nose and out through your mouth, let your breath go deep into your stomach each time you move from one posture to the next. For the mountain posture, you stand next to each other at the front of your mat with your feet. Stand up, extend your back and close your eyes. Take in and out numerous times to soothe your mind. This posture assists reinforce your body and improve your posture.

Forward Bend

Open your eyes, breathe in and reach with your arms above your head. Make certain your shoulders remain low. Spread your arms as if they were airplane wings and bend forward with bent knees, you fold from your waist, your hips remain in place. Keep your legs straight if you can, or if they feel tight, flex your knees slightly. Put your fingertips on the mat while looking up. Extend your back and hold straight.

Lunge

Place your hands firmly on your mat, spread your fingers for an excellent grip and step back with your best leg. Tighten your stomach muscles and make sure your right leg is strong.

Shelf

Transfer to the shelf by bringing your left leg back so that it is next to your ideal leg. Make sure your back is straight, your stomach muscles tightened up and your entire body is working. Remain in this slab posture for 5 breaths.

Upward Canine

Lower your knees to the floor and make a smooth movement to the upward pet dog Make your back hollow, your rib cage broad, hold your arms near your ribs with your shoulders down and far from your ears. Breath! This posture opens the energy centers in your body, minimizes tension and fatigue.

Down dog.

Bring your hips upwards and bring your chest to your knees. Push your heels to the floor and look at your toes. Hold five breaths. Unwind your neck and keep your stomach muscles tight. This is one of the most soothing postures. This opens and lengthens your back and has a relaxing effect on the mind.

Half moon posture, right side

Bring your right leg forward and step into a high lunge. On a deep motivation, you raise your arms, keep your shoulders unwinded and low. Keep abdominal area and ribs withdrawn. Ensure the ideal knee is at an angle of 90º above your ankle and your prolonged left leg is strong and raised. Hold for 5 breaths.

Twist, right side

Place your left hand on the inside of your right foot. Turn your body to the right to open your arms and chest. This present is good for a flexible back and increases blood circulation, triggering the body to awaken. Constantly make certain that your abdominal muscles are tight and your back leg is strong. Hold for five breaths.

Continue with the left side by positioning both hands on the mat. Step your right leg back and at your left leg and hold the plank position for one breath. Bend the knees to the mat and move as smoothly as possible to an upward dog. Modification from the top of your foot to your foot sole and flow up into a downward pet dog.

Half moon present left side

Bring your left leg forward with a high lunge. On a deep breath, bring your arms up with unwinded shoulders, a strong stomach and pulled back ribs. Make certain your extended best leg is strong. Hold for five breaths.

Twist, left side

Position your right-hand man within the foot. Turn your body open up to the left and open arms and chest. Make sure your abdominal muscles are tight and your rear leg is strong. Hold for 5 breaths.
Put both hands on the flooring, step your left leg back to the best leg and hold the plank posture one breath. Move as smoothly as possible to a downward canine and hold for five breaths. Walk to the front of your mat, let your knees soften and gradually roll, vertebra vertebrae up.

Seat posture

Inhale and lift your arms above your head. Breathe out while flexing your knees in a posture like resting on a chair. Attempt to get your thighs parallel to the ground, keep your weight on your heels. Pull your shoulder blades down and back. Arms are raised and rotate outwards through your thumbs with palms dealing with each other. Tilt your tailbone in for an unwinded spine. Keep your breathing quiet and regular as you look forward, hold for 5 breaths. Inhale, stretch your legs and lower your arms to the mountain posture.
Holding this strong posture strengthens your legs, opens your shoulders and chest, and creates heat through your body. You can feel the energy grow with every breath.

Tree position

Bend the left knee while raising the sole of same foot high within your right thigh. Keep your hips directly and forward. If you can hold your left foot in the location without holding it, bring your palms together for your heart. Or hold one hand in front of your heart while holding your foot in the location with your other hand. Look straight ahead and stay in balance. Hold for 5 breaths. Gradually lower your leg to the ground and repeat with your best leg. This balance posture reinforces your lower body and ensures concentration.

Body posture

Close your regular with this last, lying posture. Lie on your back with limbs spread out and relax, your palms are automatically open outwards. Close your eyes and feel the energy streaming through your body as you take a moment to focus. After a few breaths, you roll on your right side and gradually sit upright.

This easy yoga regimen is the perfect method to begin your day or as a snack when you can use an additional dose of energy. Your family will bear the fruits of a more crucial you.

It’s very good that you have handled the difficulty to keep slimming down Keeping a diet is a huge difficulty. Do you choose not to fall back into your old habits? With these tips, you will keep your diet plan full!

1. Examine your diet plan if you want to drop weight.

You just get fatter by consuming. Bad, however, it’s taking place. People frequently eat when they are emotionally uncomfortable. When you have your duration, you choose to opt for a bar of chocolate instead of to a piece of cucumber.

So ask yourself why you consume. Do you do this since you feel sad or since you feel lonely? As quickly as you have concerned the answer, you can attempt to resolve this problem and begin searching for a healthy replacement.

2. Pick healthy food throughout weight loss

It is equally tough however if you actually wish to follow your diet plan, then also opt for healthy eating. Attempt to focus on your meals and go with high-end, healthy products. Aim to become conscious of the fact that consuming healthier is truly better for you and that it will really make you better. Also consume consciously. Feel and taste what you eat and be happy with what you eat.

3. Avoid temptations

Together on the couch with your fan who opens a bag of chips in front of you? Then you are almost specific that your diet plan will fail. Aim to prevent being tempted. Make certain to prevent situations in which people wish to use you anything and whatever. Make it clear to your friend, your friends, and family that you wish to lose weight. You do not desire support and more. And is your fan going to consume chips for you? Brush your teeth or take a mint chewing gum and you have no hunger at the same time.

4. Find assistance during weight loss

It is important that you can lose your egg throughout the diet plan. Discover pals or family who can call you if you remain in a dip. Seek assistance in individuals who actually desire you to reduce weight. Find a mate and make whatever is flexible. This is tough, however, reducing weight on your own is a lot harder.

5. Strategy to speed up weight reduction

Making certain that you are working out enough is challenging. Schedule a variety of set days of exercise and make sure that you really begin working out. Make a part of your life. It is part of it, so you need to. Discover a sport that you truly like and that you can sustain longer. Collaborating is a lot more pleasurable. Furthermore, you can motivate each other. When you always practice on a set day, it rapidly ends up being routine and an enjoyable social activity.

6. Give yourself benefits if you have dropped weight

Set goals for yourself, for example, 1 kg in one week. Try to achieve your objectives and after that talk to yourself something great. If you have accomplished a goal, you can purchase that great dress or a new pair of trousers.

You can partition large goals into sub-objectives with smaller sized rewards. This makes sure you develop guts and hunt for a gorgeous and healthy body. Be sensible and see dropping weight as a process. It simply takes some time. Action by action you get closer to your last objective. A good, healthy and healthy body.