How do you burn up more calories?

Today, many of us eat foods that are processed and contain more fat and chemicals than nutrition.

To top it off, we also live sedentary lives.

Unlike grandma’s hearty breakfast we are more likely to grab a cup of coffee on the run.

We rush to an office, only to spend the next 8 hours sitting in front of a computer screen or rushing to complete projects on time.

Getting a handle on your diet is just the first step toward losing weight and living a healthier lifestyle. In order to tame the weight loss beast, you MUST change your physical habits as well as your eating habits.

You do not necessarily have to exert yourself as if you were training for the Olympics, but you definitely need to learn how to burn off more calories than you consume. This is the key to losing weight.

Once you have accomplished that, you can step in to a regimen to maintain your ideal weight.

Before you begin a fitness or exercise program, you need to know what you want to accomplish. You can begin to incorporate the following tips into your exercise program to help yourself burn off more calories over any festive holidays. 

You can learn help your body burn offer more calories, especially over festive season! Keep these tips in mind and you can be on your way to avoid holiday weight gain.

1. Always warm up before beginning your exercise activity using smooth and fluid movement. The purpose of the warm up is to minimize discomfort and prevent injury and loosen up your muscles for the exercise to come.

2. Begin with a couple of deep breaths, inhaling through the nose and exhaling from your mouth.

3. When you plan to walk or run, do just a few hundred yards at a slower walk or a gentler jog.

4. Use the cool down routine in the reverse of the warm-up, gently slowing down. This will enable your breathing and heart rate to return to normal.

5. Learn to listen to your body and differentiate between good pain and bad pain.

6. Never exercise on a full or empty stomach.

7. Drink plenty of water to reduce the chance of dehydration. Experts usually recommend 16 ounces either one or two hours before exercising.

8. Always use stretching routines. These are not just for jocks and fitness gurus but should be used by everyone. The older you are, the more important this becomes as you can help retain flexibility and good range of movement for all your daily activities.

9. When warming up and stretching, use the movements for five to ten minutes. This will help to loosen your muscles.

10. Do not bounce when warming up with stretching as you can cause tears in your muscle fibers.

11. To increase your flexibility, hold each stretch for fifteen to twenty seconds or longer.

12. Be sure you stretch lightly during warm up to prevent stretch reflex. This is caused by over using a cold muscle.

13. Breathe slowly and evenly throughout your warm up.

14. If you have a tendency to become stiff, take a hot shower or bath before beginning your warm up.

15. Breathing is extremely important when exercising as your body need to process oxygen that will transfer from your lungs through the bloodstream to the muscles that are being worked.

Normal breathing is shallow meaning that the air is not reaching deep into the lungs. This can tighten neck muscles which can cause stiffness and pain in the neck, shoulder upper back and chest.

16. Always inhale before you lift, exhale as you lift and inhale as you lower the weight for maximum benefit.

17. Turn every day activity into exercise. Try balancing on one foot without support while putting on your shoes and socks.

18. Forget about the elevator and use the stairs.

19. Take the stairs two at a time.

20. Instead of shoving your chair, lift it bending your knees and keeping your back straight.

Our Slimming Jelly  will help you in the revving up your metabolism, regulates glucose and lipid levels, curbs appetite and supports slimming and sustained weight loss.

Read our testimonies: 

a) https://www.vermiliongrp.com/blogs/testimonials/snacking-towards-a-flat-tummy

b) https://www.instagram.com/p/BPEYPKgD1Gz/?taken-by=vermilion_sg

c) https://www.instagram.com/p/BVzxAaLl8oX/?taken-by=vermilion_sg

d) https://aveilofmodesty.com/2016/11/to-better-healthier-me/

What are the Foods that will help in promoting the lowering of cholesterol?

Unfortunately, the medical community is quick to prescribe another expensive medication to lower cholesterol but they are far less likely to suggest herbal or homeopathic measures. 

Along with getting plenty of fiber there are foods that will help in promoting the lowering of cholesterol as well as herbs that can further reduce cholesterol.

Foods containing pectin are advantageous to lowering cholesterol levels.  Carrots, apples and the white layer inside of citrus rinds are particularly beneficial.

Avocado, which is very high in fat, has unexpectedly become a cholesterol reducer.  A study of women who were given a choice of a high monounsaturated fats (olive oil) along with avocado diet or a complex carbohydrate consisting of starches and sugars reported interesting results.  In six weeks, the former group on the olive oil and avocado diet showed an 8.2 percent reduction in cholesterol.

Beans.  Gotta love ‘em.  They are high in fiber and low in cholesterol.  What more could you ask for! 

A cup and a half of beans, or the amount in a bowl of soup, can lower total cholesterol levels by as much as 19 percent!

Garlic.  Use it liberally in your diet.  Not only will it help to lower your cholesterol it is also credited with lowering blood pressure.  Be sure you include generous amounts of garlic as well as onions in your daily diet.

Cayenne pepper (Capsicum minimum) and other plants that contain the phenolic compound capsaicin have a well demonstrated effect in lowering blood cholesterol levels, as does the widely used spice Fenugreek.

Caraway is another aromatic spice with demonstrable cholesterol lowering properties.

A whole range of Asian herbal remedies new to western medicine are proving to be valuable in this field.

Remember when the “low-fat” mantra began?  We all jumped in with both feet and some of us still live on low fat foods, like having a baked potato but no butter or sour cream.  Maybe you eat pasta, veggies and fat free desserts.  So how come you still gain weight?

Good question.  Researchers have found that many people have significantly reduced their fat intake but still packed on extra pounds in recent years.

In fact, a national health and nutrition survey of over 8,000 American adults concludes that one third of the population is overweight.

The answer is very simple and right in front of us.  So many of us jumped on the low fat diet and assumed that if it’s low fat it can’t make us fat.  Right?  Wrong.  We were so involved with the low fat concept that we forgot to count calories!

If you are eating more calories that your body needs, whether from fat or carbohydrates, the body will store them as fat.  Period. 

There are researchers who believe that eating small amounts of fat can keep you from overindulging on total calories.  Ohio State University nutrition scientist John Allred points out that dietary fat causes our bodies to produce a hormone that tells our intestines to slow down the emptying process. 

We feel full and are less likely to overeat.

Add a little bit of peanut butter to your piece of fruit and it can help to keep you from a binge later.
Here is another trap to avoid.  Reducing fat might not be as smart as it sounds.  Tufts University scientists recently put 11 middle-aged men and women volunteers on a variety of average reduced and low fat diets.

The results were astounding.  Very low fat diets which provided only 15 percent of fat from calories did have a positive effect on blood cholesterol and triglyceride levels.  By the way, that diet is so strict there is no way it could be duplicated in real life.  But a reduced fat diet, which is more realistic, only affected those levels if accompanied by weight loss.



Not only that, they concluded that cutting fat without losing weight actually increased triglyceride levels and decreased HDL!

So while excess fat is not healthy, it isn’t a dirty word either. 

Without some fat in our diets, our bodies could not make nerve cells and hormones or absorb fat soluble vitamins!

How to Deal with High Cholesterol Naturally?

No medications can do a better job than treating your high cholesterol naturally. 

And, if you are one of those lucky people who do not have cholesterol concerns, you may want to take steps to keep it that way!

What can you do to improve your cholesterol levels?  Here’s the list and we will cover each item thoroughly.

(1) Reduce fat in your diet

One of the best plans is covered previously in our chart on saturated fat.  But there is more you can do.  Buy the leanest cuts of meat you can find.  Regularly substitute poultry (without the skin) and fish for red meat.  Both are lower in saturated fat.  Switch to low fat cottage cheese and yogurt, reduced fat hard cheeses and skim or 1 percent milk.

(2) Eat no more than four egg yolks a week

Many people don’t have to worry about eating cholesterol.  Normal bodies adjust to increased intake by cutting back on regular product.  However, since one third of Americans are cholesterol responders their blood cholesterol does go up when they eat cholesterol.  You probably don’t know if you fall into this category so play it safe.  Eat no more than four egg yolks a week.  An average egg yolk contains 213 milligrams of cholesterol!

(3) Eliminate fried foods

Buying low fat is just the beginning.  You need to institute low fat cooking methods to keep the cholesterol from sneaking back in to your diet.

Remove fatty skin from chicken and turkey.

Don’t fry foods.  Roast, bake, broil, grill or poach them instead.

Use fat free marinades or basting with liquids like wine, tomato or lemon juice. In addition, use olive or canola oils for sautéing or baking.  Both are very low in saturated fat. Try using  diet, tub or squeeze margarines instead of regular.  Watch for the term “hydrogenated,” which means some of the fat is saturated.

(4) Eat vegetables and complex carbohydrates

Lowest fat foods of all are vegetables, fruits, grains (rice, barley and pasta), beans and legumes.  Try substituting some of these for meat and high fat dairy products.

Don’t douse your pasta with butter or your potato with sour cream. 

Use tomato base sauces instead of cream base. Use lemon juice, low sodium soy sauce or herbs to season vegetables. 

Make chili with extra beans and seasonings while leaving out the meat.

(5) Lose weight

If you are overweight, the chances are almost 100% that you have a problem with high cholesterol.  You can lower your LDL and elevate your HDL just by dropping some pounds.  Eat fewer fatty foods and more fruits, vegetables, grains and beans and it’s a pretty good bet that you will slowly but surely lose weight.

(6) Include your family

Eating habits carry through to adulthood.  Get your children on a healthy eating pattern early.  Don’t begin until they are at least 2 years of age, however.  Babies need extra fat calories to develop properly.

(7) Snack all you want

Yep, that’s what we wrote.  Snack several times a day on low fat foods.  Yogurt, fruit, vegetables, bagels and whole grain breads and cereals are excellent for snacking.  And don't forget about the Vermilion jelly health supplement that are easy to carry around, these are fun and tasty functional food too!

In fact, there is evidence that points to lower cholesterol levels in people who eat several small meals a day.  Eating often can keep hormones like insulin from rising and signaling your body to make more cholesterol.  Make certain that your total intake of calories doesn’t go up when you eat more often.

(8) Nuts to you!

Do you like nuts?  If you do, sprinkle a few on your cereal, bake them into muffins or pancakes or add them to casseroles or stir-fries.  Walnuts and almonds are especially good.  Eating about three ounces of walnuts a day is shown to decrease blood cholesterol levels by 10% more than an already low fat, low cholesterol diet.  Walnuts are high in fat, but it is mostly polyunsaturated fat, which is the kind that lowers cholesterol.  Another study shows that about three ounces of almonds which are rich in monounsaturated fat, lowers LDL by 9%!

(9) Eat chocolate

Aha!  All you chocoholics rejoice!  Studies indicate that the fat in chocolate is stearic acid and has no effect on cholesterol levels.  The chocolate does not increase LDL and could raise HDL a wee bit. 

But chocolate is still high in fat and calories so don’t go overboard.

(10) Drink fruit juices

You may have read about the low rate of heart disease in France.  It led researchers to believe that the French habit of drinking red wine with meals contributes to this.  Apparently some of the non-alcoholic ingredients in red wine raises HDL and suppresses the body from producing LDL.

Purple grape juice works the same way.  It will work like red wine to lower the fat level in your blood.  The LDL lowering effect of red wine and grape juice comes from a compound that grapes produce normally to resist mold.  The darker the grape juice, the better.

Grapefruit juice does the same thing and it may also help your body get rid of that nasty plaque that we discussed earlier.

(11) Eat garlic

Cholesterol lowering effects of garlic have been demonstrated repeatedly in people with normal and high cholesterol.  Eat all the garlic you can.  It also seems to raise the HDL levels as well.  If you are worried about the odor, take the tablets instead.  They have proven to be nearly as effective as the cooked or raw cloves.

(12) Take vitamin E

Studies indicate that vitamin E may have a positive impact on lowering cholesterol when taken in fairly large quantities – up to 800 IU per day.  This is more than you can get from your diet alone.  Larger amounts do not seem to cause any harm.  Further studies showed that even amounts of just 25 IU per day helps in preventing LDL from sticking to blood vessel walls.  That amount is only slightly higher than the recommended daily amount (RDA) of 12  to 15 IU.  It’s interesting to note that even that small amount has an impact on preventing that hardening of the arteries.

(13) Take Calcium

One study indicates that when 56 people took a calcium carbonate supplement, their total cholesterol went down 4 percent and their HDL increased 4 percent.  That was taking a dosage of 400 milligrams of calcium three times a day with no harmful effects reported.  That does refer to calcium carbonate.

(14) Take a multivitamin – it can’t hurt

While you are building your calcium and vitamin E intake, remember the old standby, vitamin C.  It is the number one immune system booster and also drives up HDL.   A study of people who took more than 60 milligrams of vitamin C per day (60 milligrams is the RDA) had highest LDL levels.

(15) Fill up on fiber

Remember several years back when oat bran was the latest craze for lowering cholesterol? 

Later studies arrived at inconsistent results, but the medical community do agree that soluble fiber, the kind found in oat bran, does help lower LDL and raise HDL. 

As little as three grams per day of fiber from oat bran or oatmeal can be effective.  There are 7.2 grams of soluble fiber per 100 grams of dry oat bran and five grams of soluble fiber per 100 grams of dry oatmeal. 

There are other sources of fiber as well such as barley, beans, peas and many other vegetables.  Corn fiber is also good for reducing LDL, lowering it by as much as 5 percent in a recent study. 

Researchers used 20 grams of corn fiber a day.  That would be a bit difficult for the average user when you take into account that one serving of corn has three grams of corn fiber. 

But, every little bit does make a difference.  Pectin, which is found in fruits like apples and prunes, reduces cholesterol even better than oat bran, as does psyllium which is the fiber you find in many breakfast cereals and bulk laxatives. 

(16) Quit smoking

Smoking promotes the development of atherosclerosis.  Tobacco smoke is actually more damaging to the heart than the lungs.  Smokers have a higher chance of having a heart attack (three times greater than nonsmokers) and a greater risk of dying of the attack (twenty one times greater than nonsmokers.) 

Tobacco smoke contains carbon monoxide, which is uniquely damaging to the heart.  Not only does it reduce the amount of oxygen the heart receives, it also actually damages the cells of the heart, rendering them less able to produce energy and thereby weakening the heart.  In addition to the dangers of carbon monoxide, there’s the danger of the nicotine.  Nicotine interferes with the electrical impulses that cause the heart to beat.  When the blood flow is compromised, the heart can beat in a fast, uncontrolled, irregular beats that actually cause a heart attack.  If you smoke, reducing the risks of atherosclerosis is yet another reason to stop.  Even if you have smoked for years, stopping now can still immediately help combat the development of atherosclerosis.

(17) Reduce sugar intake

Many people don’t realize that sugar affects cholesterol and definitely affects triglycerides.  Sugar stimulates insulin production, which in turn increases triglycerides.  Men in particular, seem to be sensitive to this effect from sugar.  The mineral chromium which helps to stabilize blood sugar, can also raise the level of HDL.  100 mcg of chromium three times daily can help to improve your cholesterol levels.

(18) Eliminate alcohol

The jury is still out and the different schools of thought are still at odds regarding the benefit or lack of benefit to consuming alcohol.  This suggestion has nothing to do with our previous discuss on red wine.  A moderate amount may be helpful.   The problem is that to one person a moderate amount might be a glass of wine with their meal, while to another it might be a half bottle of Scotch! 

Anything above the arbitrary “moderate” amount elevates serum cholesterol triglycerides and your uric acid levels as well as potentially increasing blood pressure all of which promote heart disease.  So, the best bet would be to eliminate it totally.

(19) Exercise regularly

There is positive evidence that exercise can lower LDL cholesterol and boost HDL cholesterol.  Both aerobic exercise such as walking, jogging, swimming, bicycling and cross country skiing and strength training like lifting weights or using weight machines all promote the improvement of cholesterol levels. 



An analysis of 11 studies on weight training showed that this exercise lowered LDL by 13 percent and raised HDL by 5 percent.  If you lift weights, use light to moderate weights and do many repetitions.

(20) Eliminate caffeine

Many people definitely have a love affair with our coffee!  People who drink large amounts of caffeine (more than 6 cups a day) are far more prone to elevated cholesterol.  That connection does not hold for tea drinkers.  Limit your coffee intake to no more than one cup a day and eliminate caffeinated sodas entirely.

Vermiliongrp is a trusted health supplement store in Singapore providing great tasting jelly health supplements that will boost your health! These jelly health supplements are fun, tasty, and most nutritious for adults, children and elderly!