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Although there are no strict rules about how many steps per day a person needs, staying active and making efforts to increase their average step count per day may help people reach their health and fitness goals.

Using step trackers, smartphone apps, and other fitness-friendly devices can help people count how many steps they take each day.

A persons daily average step count can vary widely based on a number of factors. These include age, sex, occupation, and even location.

This article looks at these factors in more detail. It also provides some tips to help a person increase their average daily step count.

For most people, walking is a cheap and readily available form of physical activity.

The Physical Activity Guidelines for Americans recommend getting 150 minutes of moderate intensity activity, such as brisk walking, each week.

Engaging in regular physical activity builds muscle strength and endurance. It may also play a role in preventing a number of chronic conditions, such as:

Walking poses little risk of injury compared with other, high impact forms of activity, such as intense sports.

Also, in most cases, walking does not require special equipment or clothing to engage in.

The average daily number of steps a person takes may fluctuate with age.

A study in the Journal of Occupational and Environmental Medicine found that adults who took part in an activity challenge walked an average of 6,886 steps per day.

This number may be slightly higher than average, however, as the participants were directly involved in an activity challenge.

Results from an older study, this time in the journal Medicine and Science in Sports and Exercise, found that adults took an average of 5,117 steps per day.

Younger adults and children may take more steps per day. In fact, a 2011 article in the International Journal of Behavioral Nutrition and Physical Activity found that people under 18 years of age may take 10,00016,000 steps per day.

Older adults may vary more than other groups. For example, another article in the International Journal of Behavioral Nutrition and Physical Activity notes that otherwise healthy older adults may average 2,0009,000 steps each day.

The average number of steps a person takes each day may also vary based on the type of job they have.

For example, people who spend hours on their feet such as construction workers, delivery workers, postal workers, and those working in the retail or service industries may average more daily steps than people who spend hours working at a desk.

However, there has not been much formal research comparing these groups.

A persons step count may also vary by their location.

For instance, a study in the journal Medicine and Science in Sports and Exercise notes that people in the United States took fewer steps per day than people from Japan, Australia, and Switzerland, as below:

A more recent study in the journal Nature used smartphone data from people around the world to estimate their activity levels. This study also found that average activity levels vary in different locations, as below:

There seems to be a lot of variance between locations and even between different studies in the same locations. This may be due to differences in the lifestyle, transportation, or general health of the people in those locations.

For people who find it difficult to meet recommended activity levels each day, adding simple activities such as taking more steps can help increase general activity.

An article in the International Journal of Behavioral Nutrition and Physical Activity recommends that inactive adults incorporate at least 30 minutes of brisk walking, which is about 3,0004,000 steps, each day.

For an average person, walking at a brisk pace means walking 100 steps per minute. This is enough to get the heart rate up slightly, but the person should still be comfortable while walking.

This is a low requirement, and adding more steps or other activities to a regular exercise routine may provide more benefit.

Active, otherwise healthy individuals can reasonably aim for the 10,000-step mark, though other forms of activity count toward this, as well.

The recommendation may be slightly lower for older adults. For example, a study in JAMA Internal Medicine found that older females who took between 4,400 and 7,500 steps per day experienced a lower risk of all-cause mortality than people who took under 2,700 steps per day.

Reaching the 10,000 steps per day mark did not appear to have any extra benefit in these groups.

There are some ways to increase step count and general activity levels, especially when first starting out. The sections below will look at these methods in more detail.

Starting any new level of activity can be challenging.

It may help to set some goals and write them down to stay motivated. These should be attainable goals.

For example, set a goal to walk for 10 minutes each day at first, gradually increasing this to 30 minutes each day over a period of 6 months.

For other people, setting distance goals may help, such as walking 1 mile or walking to a landmark down the street and back.

Setting small goals and achieving them may help keep a person motivated to continue.

It may help some people to take their daily steps in pleasant or scenic areas. For others, however, walking around a mall may help keep them motivated.

It is important for each person to decide what they find most enjoyable.

Walking with a companion may help a person increase their steps by taking their mind off of the activity itself.

Making walking a social activity may make it more enjoyable and help a person walk more, as well as provide mutual accountability and motivation.

Walking with a dog may help keep some people motivated to walk for longer, or to walk in new areas, which may also make the walk more pleasant.

In areas with large parking lots, trying simple acts such as parking farther away may help a person increase their step count.

If possible, opting for the stairs rather than the elevator can help increase a persons daily step count.

It may help some people to see the progress they are making.

Keeping a simple progress journal that tracks the date, the number of steps a person has taken, and their goals can help them see the progress they make over time. This may keep them motivated to take more steps.

The average number of steps a person takes each day will vary based on a number of factors.

People who are actively trying to increase their step count may want to focus on determining their average steps, then finding ways to increase their activity levels slowly.

Trying to reach national guidelines for physical activity is a good place to start the journey, and challenging oneself to move forward and reach new fitness goals may help increase step count over time.

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Average steps per day by age, sex, and occupation - Medical News Today

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High-Intensity Interval Training, or HIIT workouts, are best for when you want to lose weight, develop muscles, stay fit, or increase overall endurance, mobility, and muscle strength. It incorporates cardiovascular exercises in short alternating periods and paired with short intervals of active rest.

HIIT workouts are characterized by a short but intense burst of physical activity that burns more fat in less time. These exercises are not for the faint of heart because it keeps your heart rate up, so extreme caution is required, and proper guidance is necessary to avoid health problems.

This is where the Keelo comes in. This fitness app caters those who are looking to build their strength, stamina, and endurance. It provides you with 90+ of quick and effective full body workouts that incorporate strength, cardio, and conditioning in one. These movements enhance your bodys cardiovascular, musculoskeletal, cardiovascular, and central nervous system.

The exercises usually last between seven and twenty minutes. It promises to deliver results if followed religiously per schedule and done three times a week.

The Keelo offers a complete program for beginners and experts and provides instructions from body-weight to gym equipment (dumbbells, barbell, and more) routines. It lets you tick out unavailable equipment and the workout adjusts accordingly.

This app incorporates videos to help keep instructions simple and better to understand. It also keeps track of the areas youve exercised, count calories burned, and it creates a comparison data of your metrics to motivate you to beat your previous score.

The Keelo is free to use for a simple HIIT workout involving jumping jacks, mountain climbers, and jump squats. But a premium subscription of $12.99 per month lets you unlock extra features including chat coaching and a personalized strength and conditioning program complete with warm up and cool down.

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15+ Best Fitness Apps | Review of Workout & Health Tracker Apps of 2021 - Men's Gear

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The keto diet has long been touted as one of the best ways to lose fat, and while that may be true, a new study shows that there may be even better ways to shed pounds and cut your consumption. Research published in Nature Medicine examined both the keto diet and a plant-based, low-fat diet to see which is more effective, and the results might just surprise you.

The study was led by a scientist at the National Institutes of Health named Kevin Hall. Hall took a group of 20 people and put half on a keto diet, which is a low-carb, high-fat diet, and he put half of the people on a high-carb, low-fat, plant-based diet. They all stuck with their designated diet for two weeks and then switched to the other one. This way, Hall was able to get the results of every subject for both diets to truly see which worked better for consumption, insulin levels, and fat loss overall.

RELATED: 15 Underrated Weight Loss Tips That Actually Work

At the end of the study, Hall found that those on the low-fat diet had a larger cut in consumption: By about 700 calories per day, on average. On keto, the drop was closer to 300 calories a day. Hall also noted that the low-fat diet led to a little bit more fat loss than keto, but it was minimal. However, the study was only for a short period of time, so it's a bit unclear how much more fat could have been lost during a longer period of time.

Hall primarily wanted to look at the insulin levels of the subjects, which he shared with The Washington Post. As The Post pointed out, your body processes carbs with insulin, and when you cut carbs, as you do on the keto diet, it affects your body's insulin level. In this study, Hall found that while the low-fat diet did cut down on consumption, he told The Post, the subjects' insulin levels were "through the roof." (Related: Is the Keto Diet Safe? The Real Risks and Rewards of Going Ultra-Low Carb)

Every diet will work differently for every body, and if you're looking to make a lifestyle change to lose fat or trim some inches, your best bet is to work with your healthcare provider to figure out what will work best for you. While a keto diet is effective in helping people lose weight, it may not be the best choice for you, and it's certainly not a long-term diet. Thanks to this study, we now know a low-fat diet can be just as effective, if not more so, in helping you lose fat.

As always, studies are constantly being done on all these diets, and scientists and researchers are learning more and more about them every day. For more health news, make sure to sign up for our newsletter.

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This Diet Is More Effective Than Keto for Fat Loss, New Study Finds | Eat This Not That - Eat This, Not That

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When life throws us a curve ball, we must adapt and change our plans as need be. Its tempting to hit pause when things go awry, including a global pandemic that has knocked us off course for almost a year. Resist the urge to put your plans on pause until things return to normal, because they never do. This time of year, weight loss is one of the most popular resolutions. Here are six common reasons we hit pause or give up:

1. Commitment. One of the biggest mistakes in all of dieting is to shift from one approach to the next, but never really sticking to one thing. Diets are notorious for producing only temporary success. But when the diet fails, we blame ourselves. Diets have a 95% failure rate. Yet because we achieved temporary success, we blame ourselves rather than the diet that is near impossible to follow.

Most dieters say that its harder to maintain the weight than to lose it. Healthy eating is a lifelong process. The more you commit to behavior change because you believe in the process, the more the process is likely to work for you.

2. Impatient. There is a natural tendency to underestimate the time needed to reach a goal. Everything seems to take longer than we think that it should! When a goal takes longer than we think it should, then its easy to feel defeated, get discouraged and be tempted to give up the goal. In setting goals, it is important to be realistic about the time needed to achieve a positive, long-term change in behavior.

3. Difficulty. Not only does everything take longer than we think it will, it requires more hard work. Dieters often confuse two terms that appear to be the same but are quite different; simple and easy.

We want to believe that once we understand a simple concept, it will be easy to follow a plan and achieve the outcome we want. If this were true, everyone who understood that they should eat a healthy diet and exercise regularly would be in good shape. Diet books are almost always at the top of the best-seller lists.

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In setting goals, it is important to realize and accept that real change will take real work. Change takes some sacrifice. Understanding the price of success in the beginning of the change process will help prevent disappointment that can occur when challenges arise later in the change process.

4. Priorities. Dont underestimate the distractions and competing goals that will invariably show up once you set your goal. Be aware that something may come up to throw you off course. This distraction could be an unexpected problem or an opportunity. If you assume that unexpected distractions and competing goals will occur, then youll feel more prepared when it happens. By planning for distractions in advance, you can set realistic expectations for change and be less likely to give up on the change process when either special problems or special opportunities emerge.

5. Rewards. Dieters tend to become disappointed when the achievement of one goal doesnt immediately translate into the achievement of other goals. For example, a dieter who loses weight may give up on the weight loss effort when no one takes notice.

Theres usually some desire beyond just losing the weight. What do you want the weight loss to do for you? Make you more confident, more socially at ease or simply improve your other overall wellness? Think of any long-term goal, like weight loss, as an investment in yourself and your own development.

6. Maintenance not taking a long-term approach. One of the first reactions of many dieters upon reaching their weight goal is to think, This is great. Now I can eat again. Lets celebrate with some pizza tonight. Of course, this mindset leads to future weight gain and the yo-yo effect that is, unfortunately, so common in dieters. Losing weight and keeping it off is far more than eat less, exercise more. It is a mindset.

Even without a pandemic, there will always be excuses we can find to skip the gym. There will never be a perfect time to get fit. So, stop hitting pause. Learn to adapt to changes as need be so you will succeed.

Perry Buchanan, owner of PT Gym, is certified as an exercise physiologist through the American College of Sports Medicine, and fitness nutrition specialist through the National Academy of Sports Medicine. Email him at perry@ptgym.com. Follow @ptgym on Twitter.

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PERRY BUCHANAN: Resisting the urge to hit pause - The Albany Herald

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When youre working to lose weight, there are a number of eating methods you can follow which will net similar results. Provided youre in a healthy calorie deficit and eating a well-rounded variety of foods, you can achieve weight loss on almost any diet. However, a low-fat diet has been shown to offer a number of benefits that may contribute to your success.

According to Science Daily, long-term effects of a low-fat diet may include the reduction of insulin dependent diabetes, and even reduction of the risk for heart disease. If you feel as though a low-fat diet may be a good fit to help maintain weight loss and support your overall wellbeing, these are the four low-fat foods you should be eating everyday, according to a registered dietitian.

Add this to your diet to help with your skin, bones, and joints

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Cabbage

A vegetable that is often forgotten about but boasts a number of health benefits is cabbage. According to registered dietitian Shena Jaramillo, Cabbage is high in fiber, easy to prepare, versatile, and keeps for long durations. Cabbage is an excellent source of fiber which will help to keep you full. It's easy to chop up for stir frys, soups, or can be served as a side all on its own. You can even create cabbage nachos for a healthy entree with significantly less calories than those prepared with tortilla chips. Cabbage is also an excellent source of vitamin C for immunity and vitamin K for healthy blood flow.

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Bananas

Bananas often get a bad rap for their high carb content, but while this is true, they are also low in fat and contain a number of wonderful health benefits which can support your weight loss goals. Jaramillo notes that [Bananas] are an excellent source of potassium, and vitamin B6. They are only about 100 calories per serving but are full of fiber to keep you full. They are also one of the easiest choices to grab and take along with you as they come in their own handy container that keeps!

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Lentils

Not only are lentils a great addition to a plant-based diet, but they are also extremely versatile and can be included in a variety of different meals to add a boost of vitamins and minerals with low fat content. Jaramillo explains, Lentils are super easy to prep and can be served in anything from burgers to soups. They are high in fiber to help keep you full through the day. They are much lower in calories than many meat products but still contain protein. Lentils can be stored for easy access for quick lunch prep or addition to any meals.

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Egg Whites

If youre in search of a low-fat breakfast option that provides a multitude of other health benefits, egg whites are going to be your best bet. Theyre packed with protein, but without the yolk they are much lower in calories and fat, making them a great option for weight loss. Scramble egg whites with some of your favorite veggies and you have a filling breakfast that will not only support healthy weight loss, but will also manage your cholesterol and help to grow your muscles.

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4 Low-Fat Foods You Can Eat Non-Stop And Actually Lose Weight, According To Dietitians - SheFinds

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Worldwide, ginger has been used both as a spice and a component of traditional medicine for thousands of years. It has been shown to possess a variety of health benefits, including antioxidant and anti-nausea properties, and some research indicates ginger may also help with weight loss.

Ginger's medicinal benefits come from two major types of bioactive compounds:

Most research around the weight loss benefits of ginger is in animal models. The limited research conducted on humans is mostly small studies that may not be relevant to the general public.

Here's what the research says about how effective ginger may be for weight loss, weight maintenance, and other metabolic and cardiovascular-related processes.

In a small 2012 study, 10 men consumed 2 grams of dried ginger powder dissolved in hot water after eating breakfast. The results showed the subjects felt fuller longer after they drank the ginger beverage.

In addition, when the subjects ingested the ginger drink, they experienced an increased caloric burn of 43 kcal after the meal compared to the control water-only beverage. However, this research is limited because it was an acute experiment, with measurements occurring after having only one ginger drink, as opposed to a long-term study.

Marie-Pierre St-Onge, PhD, a nutrition researcher at Columbia University and co-author of this study says these results indicate ginger may have an impact on a person's ability to lose weight, for instance, if they drink a sugar-free ginger beverage in place of a sugary one.

A small 2019 study in South Korea gave 80 obese people steamed ginger ethanolic extract which is more potent in shogaol than regular ginger or a placebo to see if ginger helped to reduce body fat.

Although both groups were told to follow their typical diets, the study found the group that ingested the ginger extract lost more body fat than the control group. This suggests a ginger supplement may facilitate weight loss even without other dietary changes.

A 2018 review showed ginger had no impact on insulin levels but did decrease insulin resistance, which can be a factor in mitigating symptoms of type 2 diabetes. There is also evidence that maintaining weight loss is linked to improved insulin sensitivity.

The same 2018 review also showed that ginger consumption is associated with decreased bodyweight, waist-to-hip ratio, and fasting glucose, although there was no change to BMI.

In animal experiments, ginger has exhibited anti-inflammatory properties. In human clinical trials, more research is needed, but one small study shows those who consumed ginger experienced less inflammatory pain after exercise than a placebo group.

Because obesity is a chronic state of inflammation, Burridge says consuming ginger may help to support a regular exercise routine which may aid in weight loss.

There are few drawbacks to consuming ginger, as long as you are not allergic to it. That said, there is no research on which form of ginger, such as pickled, powdered, or raw, is optimal for weight loss in humans.

Burridge warns that in most studies, the quantities tested are only a few grams, so people should use caution with dosage and consult a healthcare professional when adding it to their vitamin and supplementation routine.

"I am concerned that people spend so much money on supplements that they think are going to really help them," says Burridge, "but they may only have a minimal effect."

While a small body of limited research suggests that ginger may benefit weight loss, more research is needed on how effective it is for weight loss and obesity management.

The limited clinical studies indicate there may be a small impact on satiety, body fat, and weight management.

"I would say it's unlikely to have a major effect, but I'm also one who thinks every little bit helps," says St-Onge.

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What the research says about ginger's weight-loss benefits, and why you should be skeptical - Insider - INSIDER

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Nearly 11 months have passed since nursing homes closed their doors to visitors because of the coronavirus pandemic. Some states, including Arizona, have resumed family visits under certain circumstances. Now, a new report highlights what some family members discovered once they were allowed back in.

The report is titledThe Devastating Effect of Lockdowns on Residents of Long Term Care Facilities During Covid-19.because thats what it was.

Sam Brooks is an attorney with theConsumer Voice, which represents long-term care consumers. They released the report.

"As soon as nursing homes locked down, we realized there was going to be a crisis," he said.

Thats because many long-term care facilities are understaffed.

"And a lot of homes relied on family members,"Brooks said.

Because family often help fill those caregiving gaps. They might help feed or groom their loved one, or simply provide companionship. In some ways says Brooks, it was like facilities lost another set of staff when families were locked out. After the lockdown, months and months went by before they were allowed back in.

"And we just started to hear horrific stories of significant weight loss. Residents wearing other people's clothes, their nails being long, dentures being not cleaned for months, just these horror stories, and a lot of times residents don't even recognize their loved ones anymore," saidBrooks.

Dana Kennedy is the state director for AARP Arizona.

"Unfortunately, there's nothing in the report that does shock me. It's all things that we were hearing. It's fairly common," saidKennedy.

And with such a high percentage of COVID-19 deaths occurring among long-term care residents nationwide, Kennedy is calling on the Arizona Legislature to make this issue a priority. Unfortunately, that looks unlikely. And Kennedy knows that.

"It wasn't their priority afterHacienda. And the elected officials should be absolutely embarrassed that this is not a priority,"Kennedy said.

EDITOR'S NOTE: The story has been updated to correct a quote by Sam Brooks regarding residents' clothing.

Get The Latest News On COVID-19 In Arizona

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'We Just Started To Hear Horrific Stories': New Report Details 'Devastating Effect' Of Long-Term Care Closures - KJZZ

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Intermittent fasting has skyrocketed in popularity in recent years, thanks to research showing it can help improve overall health, boost weight loss, stabilize blood sugar, and even help us live longer.

The diet limits your food intake to a specific window of time each day, without restricting overall calories.

Still, skeptics of fasting intermittent or otherwise contend that it's a glorified form of an eating disorder; a grueling disciplinary regimen that leaves people hungry and tired in the many hours they go without food.

That shouldn't be the case, Dave Asprey, CEO of the health and performance company Bulletproof, insists in his new book "Fast This Way."

In fact, he says, there is some research (coupled with his personal experience) that you can eat certain foods during your fasting hours, without sacrificing the supposed health benefits.

"The hallmark of fasting isn't no calories at all, it's that you don't raise insulin, and you don't activate your protein digesting machinery," Asprey told Insider.

There are two key principles of fasting that research has identified.

First, avoid too many carbs, since eating carbs can spike your insulin levels. One of the main benefits of fasting appears to be that it controls insulin, which won't work if you have a carb-heavy snack.

Second, avoid eating protein during your fast. While protein is an essential nutrient, digesting it triggers a cascade of hormonal reactions within the body, taking up a lot of energy. In contrast, when you're not digesting protein, the body begins a process called autophagy, in which it breaks down damaged cells. Research suggests this process can help prevent aging-related diseases and even extend our lifespan. That helps explain why fasting is linked to longevity.

Read more: Intermittent fasting is the best diet for weight loss, but the Mediterranean diet is easier to stick to and healthier overall, study finds

It's generally accepted that coffee and tea, for instance, are permissible on a fast, even though they contain small amounts of calories.

But experts disagree on whether you can technically be fasting if you consume other nutrient-rich foods and drinks, like bone broth or, indeed, Bulletproof coffee.

For Asprey, as long as you don't break the key rules avoiding excessive carbs in general and avoiding proteins in fasting hours then consuming certain tupes of calories is totally compatible with fasting.

"We want the benefits, we don't want to suffer and be distracted," he said.

To that end, Asprey says that you should feel free to take fasting at your own pace, including breaking your fast to eat carbs or enjoy a nice meal once in a while.

"I skip breakfast six days a week, and once a week I have brunch with my family, because brunch is nice," Asprey said. "Doing the same thing every day, no matter what it is, probably isn't good for you."

Intermittent fasting doesn't restrict overall calories during your "feeding window," you can eat whatever you want, including junk food, Asprey said (although he doesn't recommend that).

But what makes Asprey's Bulletproof Fast unique is that you can also consume some calories during the supposed "fasting window," unlike traditional intermittent fasting.

The evidence for this comes from research onvery low-calorie diets known as "fasting-mimicking diets," which studies suggest canreplicate the benefits of fasting, without the hunger and fatigue.

One example of a highly-researched, fasting-mimicking diet comes from Valter Longo, an Italian biologist who has completed extensive research on fasting and biology, devising a diet that he says delivers the same benefits as a fast.

On Longo's diet, known as ProLon, you consume about 700 calories a day for five days, mainly in the form of healthy fats flax seeds, nuts, olives and some nutrient-dense, low-carb plant foods kale, quinoa, dark chocolate, mushrooms, algae.

Read more: A personal trainer gained more than 60 pounds so he could relate to his weight loss clients and their body image concerns

Asprey recommends that, during fasting hours, people drink his own Bulletproof coffee formula: coffee mixed with butter from grass-fed cows and a fatty acid supplement called MCT oil.

"The fats help you not feel hungry, and MCT oil helps you metabolize fat better," Asprey said.

There's some evidence this approach can work, since it can reduce hunger and help produce ketones, chemicals your body makes when no carbs are available. Ketones allow your body to burn fat for fuel, are linked to reduced inflammation, and may have protective effects against certain diseases, according to research.

Fasting may not be for everyone, and you should always discuss with your doctor before starting a fasting protocol. People with a history of eating disorders, for instance, should avoid any kind of fasting.

For others, the science of fasting is still debated, with some research suggesting it may not have benefits at all, so we don't fully understand how it works.

And some of the hallmarks of fasting, like lack of protein, can have major side effects, particularly long-term.

Fasting for more than a day at a time, and as long as several weeks, can have serious side effects such as fatigue, persistent hunger and loss of muscle mass.

Fasting for more than two days at a time can potentially stress your immune system, according toDr. Miriam Merad, director of the Precision Immunology Institute at Mount Sinai School of Medicine whohas published studies on the benefits of fasting.

"The safety issue is a tough one. The public can use our literature to starve themselves to death.What we are lacking is a good definition of what is too much fasting," Merad previously told Insider. "It's about balance and understanding the complexity of it."

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Some health experts say you can fast without cutting out all food - Insider - INSIDER

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Mike Tannenbaum: Jefferson certainly looks like the better player than Reagor. If we were talking about literally the first pick in the draft, Joe Burrow, Justin Herbert, I would say all those guys, its grade of incomplete and knowing Howie, he will take full accountability for the roster, just in terms of all of their decisions, but as it relates to the 2020 draft in particular, well see how it plays out. I know theres things about Reagor that they like, but obviously Jefferson is off to a historic start and Hurts to me is a really interesting player ... a lot of my career Im very fortunate to work with defensive head coaches, Coach Belichick, Coach Parcells, Coach Bieniemy, Coach Ryan, and a lot of the times they talk about when the quarterback can make plays with his feet, the amount of pressure that puts on a defense, and what Ive seen recently is that when quarterbacks make plays with their feet it raises the floor of an offense, and thats why I think Hurts is a really interesting prospect long term.

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ESPN analyst and former NY Jets GM Mike Tannenbaum breaks down the Eagles, Carson Wentzs future and Doug Pede - The Philadelphia Inquirer

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It is believed that the hydration component in the water may play a major role in helping to shed kilos. Water, as we all know, has a filling effect. Drinking a glass of water before mealtime can prevent us from overeating and even curb the craving between the meal. This can help to stay on track and prevent weight gain caused by consuming extra calories. Not only water intake, but the strict eating window breaks also help to consume fewer calories. All these factors together support weight loss and help you stay on track.

After waking up in the morning, one has to drink approximately 180 ml of room-temperature water. This has to be about 45 minutes before taking the first meal. Then throughout the day, depending on the thirst level one has to keep themselves hydrated.

The eating window is restricted to only 15 minutes and there should be at least a 2 hours gap between the meals. The most important thing is that there is no restriction on what you eat. Whatever you consume, it just needs to be healthy.

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Weight loss: Try this Japanese water therapy to lose weight - Times of India

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