Now, before diving into any weight loss diet you should ask yourself…
- What are my weight loss goals?
- Are you trying to lose weight right now? Or are you trying to maintain a healthy weight for years to come?
We all know that one somebody who never gains a single pound. They eat what they want when they want… “WE KNOW KAREN that’s your third piece of chocolate cake”
But…How do they do it? What’s their secret?
What if I told you that by following some of these basic weight loss principles and guidelines – you too can join Karen and not sacrifice the foods you love.
What they don’t tell you is…
Many of these fad diets will try to attract with rapid unrealistic weight loss stories. They’ll use fancy marketing and slim models on their products to get you to buy in. The fix is rarely immediate and is most definitely not a long-term solution.
The real secret is: Gradual Weight Loss
Welcome our friend apple cider vinegar (aka ACV). Most of you have already heard that raw, organic apple cider vinegar can assist in weight loss and overall well-being. It is encouraging to note that the apple cider vinegar diet leads to gradual weight loss. I’ll say these words again apple cider vinegar diet leads to “Gradual Weight Loss”.
I know, it’d be nice if we could shed pounds quickly and never see them again, but experience has shown that weight that leaves easily comes back easily.
Now I’ll be honest if you came to this website looking to lose weight tomorrow, you’re on the wrong page. Sorry!
But if you’re willing to find out how to properly lose weight and trick your body into losing weight for you then you’re in the right space.
Principle #1: Patience
Be patient. It’s important to understand that your body needs time to adjust when you introduce a new diet. Most of us don’t start off weighing in above the scale – it’s gradual.
Over the years we add on pounds that accumulate over time until one day we look back at ourselves and say “how did I get here?”.
The secret is that weight loss uses the same principle. We need to gradually condition our bodies to lose 1 pound here, two pounds there and over time your body fat will start to disappear. Just like the way it got there, we need to trick our bodies into getting rid of the fat we don’t need.
The added benefit is that with a gradual weight loss diet we are conditioning our bodies to maintain a healthy weight for years to come.
Add a workout regimen once or twice a week and you’ll be kicking down the fat storage doors.
So let’s break it down…..
Apple Cider Vinegar and Weight Loss… How Does it Work?
However, you can also find ACV in your local grocery store. The key is to make sure your ACV is Organic – double fermentation of whole apples should be used for optimal weight loss results. Your ACV should not be distilled, filtered or pasteurized as these extra processing steps destroy many of the vitamins, nutrients and probiotic products that are important elements in apple cider vinegar health benefits and weight loss properties.
It is generally believed that the nutrients, enzymes, and organic acetic acid and malic acid in apple cider vinegar cause weight reduction by acting as an appetite suppressant, by increasing your body’s metabolic rate, by reducing water retention, and by helping you maintain a feeling of well being. (1)
For more information on each one of these possible mechanisms, Recent medical research has highlighted the connection between levels of insulin and weight loss.(2) That coupled with the fact that vinegar is known to slow the rise of blood sugar after a meal leads to the suggestion that the taking of apple cider vinegar with a meal reduces the amount of insulin required to process the meal resulting in weight loss.(3)
Apple Cider Vinegar and Weight Loss… How Much to Take?
With any diet or weight loss strategy it’s important that you do your research and to consult with your doctor. However, most apple cider vinegar weight loss home remedies, like the one investigated by WebMD, call for the taking of one or two teaspoons of apple cider vinegar in a glass of water before each meal.(4) Patricia Bragg recommends adding 1 or 2 teaspoons of raw honey to this mixture.(5) Whichever way you take it, don’t expect a rapid weight loss, the weight will be lost gradually, as it should be to allow the body’s fat cells to adjust to their new size.
Apple Cider Vinegar and Weight Loss… How Long will it Take?
Well if you remember anything I wrote previously, what was the first principle I mentioned?
Remember, it’s all about gradual weight loss. Write it down, get it tattooed on your forehead if you have to. That said it won’t take 15 years but you can expect significant weight loss within 6 months to one year. That’s lightning fast when you realize how fast time flies. Can you believe it’s already 2018?!
One two year study found that female subjects weighing above 200 pounds lost on average 30 lbs after consuming 2 teaspoons of apple cider vinegar in a glass of water before one meal day on average. (6) That’s 15 pounds weight loss a year, with no change in daily food intake or fitness regimen, except avoiding excessively fatty foods.
More recently, a four-week experiment was conducted by professor Carol S. Johnston, a nutritionist at the Arizona State University East in Mesa, to further investigate the beneficial relationship between vinegar and diabetes.(7)
As an unexpected side effect, she found that her test subjects were losing weight!
They were taking two tablespoons of vinegar before each of two meals daily. The average weight loss over the four weeks was two pounds (several people lost up to four pounds) while a control group which did not drink the vinegar showed no weight change.
What is your weight loss goal?
You can determine whether you are overweight and by how much, by calculating your body mass index (BMI), which is a measure of body fat based only on your height and weight.
You can do that easily here using this online mobile friendly BMI CALCULATOR
Determine your own weight loss goal by simply entering the weight you would like to be and see where it falls on the BMI Chart. The goal is to be in the “ NORMAL” BMI range.
Apple Cider Vinegar Weight Loss … More tips
Although weight loss is gradual when just using ACV, you can speed things up dramatically, however, by combining ACV with regular exercising, healthy eating, and be drinking lots of water as described below:
Apple Cider vinegar Drink
Some people don’t like the taste of apple cider vinegar in water. You can improve the taste of this drink dramatically the way I do, by using fruit or vegetable juice instead of plain water. Apple cider vinegar imparts a refreshing tartness or zing to a glass of orange or tomato juice.
Increase the amount of natural potassium in your diet over and above that obtained from regular use of apple cider vinegar. Excellent sources of natural potassium include many fruits and vegetables, especially bananas. To find out how much potassium you need daily, along with the best natural food sources of potassium, just click here.
Less Refined Foods
Reduce the number of refined foods you eat and replace them with natural fruit, vegetables, and whole grain foods. They contain much less fat, salt, and empty calories, and a lot more nutritious vitamins, minerals, and fiber that the body needs to function at its best.
Drink more Water
Water is scientifically proven to help with weight loss.(8) Water is vital for total health, after all, the body is 70% water. Water acts as the main transportation medium throughout the body for both nutrition and cleansing purposes. Drinking 8 glasses a day of filtered tap water, is recommended and will definitely speed up your weight loss goals.
Regular exercise should be a big part of any weight loss program. All that’s required is a brisk walk at least 3 times a week. As with all new exercise programs, start off slowly and work yourself up to a point where you can walk 3 miles in about 45 minutes. This way you will be toning and building muscles that will keep on burning fat even when you are at rest.
- “Can apple cider vinegar help with weight loss? – Medical News Today.” 7 Jan. 2018, https://www.medicalnewstoday.com/articles/320530.php.
- “Relationship of insulin dynamics to body composition and … – NCBI – NIH.” https://www.ncbi.nlm.nih.gov/pubmed/26373701.
- “Apple Cider Vinegar Attenuates Oxidative Stress and Reduces … – NCBI.” 1 Nov. 2017, https://www.ncbi.nlm.nih.gov/pubmed/29091513.
- “Supplement Guide: Apple Cider Vinegar – WebMD.” 17 Oct. 2016, https://www.webmd.com/diet/supplement-guide-apple-cider-vinegar
- “Patricia Bragg.” http://bragg.com/about/patricia.html.
- “DoctorYourself.com – Honey and Vinegar.” http://www.doctoryourself.com/honey.html.
- “Vinegar: Medicinal Uses and Antiglycemic Effect – NCBI – NIH.” 30 May. 2006, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/.
- “7 Science-Based Health Benefits of Drinking Enough Water – Healthline.” 4 Jun. 2017, https://www.healthline.com/nutrition/7-health-benefits-of-water