It is known that regular exercise is one of the key factors, along with adequate rest and proper nutrition strategy, to lose weight. Exercise can be categorized into two types: strength training and endurance training. Strength training focuses to train your skeletal muscle; and often being performed by bodybuilder to increase the size and strength of their muscle. On the other hand, endurance training is the type which is suitable for those who would like to lose weight.

What is endurance training?

Endurance training is a type of training which enhances the capacity of human body to increase the efficiency of oxygen utilization to burn more fat during exercise. Due to this effect, endurance training is also termed as aerobic exercise. During endurance training, the ability of mitochondria to burn calorie will be enhanced; as more fat will be used during the exercise. Endurance training also helps to burn fat into energy faster than strength training.

What are the examples of endurance training?

There are several examples of endurance training, such as swimming, jogging, and cycling. All of them are beneficial for those who would like to lose weight if performed regularly.

Which one will help me to burn calorie faster?

You can do any of those endurance training. When you do endurance training, the intensity of the exercise can be measured by measuring MHR or Maximum Heart Rate. The best endurance training should be done in around 60 – 80% MHR. Slow jogging is termed as one of the best ways to burn your stored fat into calories to be used as a fuel to do the exercise.

Why slow jog is the best type of endurance training to lose weight?

When you do slow jog, your MHR will be around the range of 60 – 80%. The indication of this is that you are still able to converse but will not be able to sing properly. Performing aerobic exercise below this rate will burn calories slowly while performing aerobic exercise above this rate will burn carbohydrate instead of your stored fat. Therefore, slow jog is termed as the best aerobic exercise to lose weight.

Coconut milk is the white watery substance that is found inside the coconut. It is very rich in nutrients which keep the electrolyte balance in normal range. Coconut milk is both delicious and nutritious, but it is being more commonly used now not for these benefits alone, but also as a dairy substitute along with soy milk and rice milk. Patients suffering from lactose intolerance usually turn to one of these substitutes to avoid gastrointestinal discomfort that affects them when they consume milk or dairy products. Others are milk substitutes including coconut milk for search of a healthier alternative to milk which carries some saturated fat.

Coconut milk may be nutritious, but it certainly is not a weight loss friendly milk substitute. Coconut milk and its products are considered both high calorie foods and high fat content foods. Fats constitute 20% of coconut milk which is a huge percentage as compared to cow milk which carries 3% fat. Coconut milk contains medium-chain fatty acids and lauric acid which is responsible for raising cholesterol level in the blood. The high cholesterol has a bad impact on the cardiovascular system.

Various studies have showed that each cup of coconut milk contains about 550 calories. High calorie content in addition to the high fat content stimulates weight gain in the body, especially in the adipose tissues. Each cup of coconut milk contains about 52.5 grams of fat, 46.5 grams of which is saturated type of fat. According to the U.S. Department of Agriculture, coconut milk provides the body with 250% of its daily saturated fat requirements, which is a very large percentage especially if the coconut milk is consumed on regular basis as a dairy substitute.

The saturated fat has been linked to many diseases such as cardiovascular diseases and cancer. Coconut milk also contains approximately 25 grams of sugar per cup. That large amount of sugar is converted in the body to fat, also increasing the weight. People who regularly consumed coconut milk were found to have raised level of low density lipoproteins (LDL) to about 12 %.

Several studies proved that green tea and its extract can result in accountable increase in weight loss and energy expenditure, along with anticancer properties of green tea. There is scientific evidence that green tea increases metabolic rate by 4-10 % of basal metabolic rate.

How green tea helps in weight loss

There are multiple mechanisms by which green tea helps in fast weight loss:

  1. Green tea acts as an appetite suppressant that makes you eat less.
  2. Green tea increases your metabolism which helps to burn more calories, hence food intake is decreased by appetite suppressant action and stored calories are burnt by increasing metabolism. Both of them effects together in fast weight loss.
  3. Green tea acts as a glucose regulator which means green tea extracts prevent glucose uptake by fat cells, in this way glucose is not stored in fat cells and the amount of fat is not increased even with high carbohydrate intake
  4. Green tea decreases the release of carbohydrates and this leads to the utilization of fats for energy. Hence, it decreases fat stores.
  5. Green tea has a potent diuretic activity which removes excessive water from your body and decreases water weight of the body.
  6. Evidence based studies proved that 35 – 45 % of body fat can be burnt during the day when you consume 3 – 5 cups of green tea.
  7. Research studies show that when you take green tea every day for three months your loss of body fat will be more than those who take regular tea.
  8. Green tea reduces the fat stored under the skin and belly if consumed continuously.

Many studies show that people who consume green tea for more than 10 years has a very small amount of fat in their body especially in subcutaneous tissue and in belly as compared to those who don’t take green tea or those who consume regular tea.


From all the above given mechanisms and evidences it is clear that regular use of green tea helps in fast weight loss, increases metabolism i.e. thermogenic effect, decreases body stores of fats, decrease glucose uptake into fat cells, decrease utilization of glucose for energy and increases utilization of fats for energy purposes, and possess a strong diuretic effect by which it causes the secretion of large amounts of water from the kidneys and reduces water weight of the body. Hence, it is very obvious that continuous use of green tea helps to lose weight fast.

The cabbage soup diet is a low-calorie diet for 7 days, which has several versions and all of them are pretty efficient ways of fast burning a big amount of your body fat.  During this period you will have to be prepared to consume big amounts of cabbage soup along with some specific foods.

How to lose weight fast with the cabbage soup diet!

You must be determined and have a strong will, because you will have to go all the way if you want to have the wished result. Here is a simple menu per days of the week which will help you have an efficient weight loss in a short time:

  • Day 1: Cabbage soup and fruits, except bananas.
  • Day 2: Soup and vegetables. Do not eat vegetables such as corn, peas and dry beans. At dinner, you can enjoy a potato baked in the oven, topped with a little butter. Do not touch any fruits in second day.
  • Day 3: Cabbage soup, fruits (except bananas) and vegetables.
  • Day 4: Cabbage soup, skim milk and willingness to 8 bananas.
  • Day 5: Cabbage soup, 300 and 500 grams of beef and up to six fresh tomatoes. July-August drink glasses of water in order to purify the body.
  • Day 6: Cabbage soup and beef and grilled chicken without skin or calf. Consume with vegetables at will.
  • Day 7: Cabbage soup and brown rice, vegetables and unsweetened fruit juice at will.

The benefits of this fast lose weight method

There will be no real feelings of hunger, because many foods are consumed at will during the diet period. Another benefit of the diet is a fast and easy way of detoxing your body and has a clean body. The cost of this diet is much reduced and it’s really easy to follow. Even if it’s simple enough for anyone to follow, you must be careful, this diet can offer you a fast weight loss, but it’s not recommended to be used multiple times, because of the lack of proteins that will affect your muscular tissue and it is not a good news for your health.

Weight loss tips after a diet

After you obtain a great weight loss very fast with the cabbage soup diet, then you have start work out and exercise daily. Morning jogging is a great way to stay in shape and also you should be careful what you eat and when you eat. Try to give up all junk food; burgers and coke. These types of food items are going to ruin your diet, even if consumed in small quantities.