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weight management gummies

Effective Diet Plans for Healthy Weight Management

Lifestyle, Weight Management / By / / , , ,

Managing your weight is one of the essential factors when it comes to keeping your body fit and healthy. The better you eat, the more your inner body will be kept healthier and the outer will be strengthened. In our country, this may seem like a daunting task because of our food culture and diet practices. We also enjoy eating snacks like namkeens and bhujias and cannot imagine a day without their supply. Apart from this, most of you might not have indulged yourself in practising any physical activity. 

Hence, in order to shed those extra kilograms, all you have to do is stick to your calorie budget and then get rid of the added calories. For weight loss in a healthier way, you should ensure that your Indian diet is well-balanced i.e. it includes all food groups and all the nutrients required to be healthy. The intake of weight management gummies into your daily routine can also turn out to be an added advantage during the weight management journey. 

Let us first have a look at the multiple types of diet plans that can be effective in managing your weight:

1. Proteins Diet Plan

The majority of Indians do not satisfy the everyday protein requirements. This can be a problem since proteins are vital for helping the body construct and repair muscles, tissue, cartilage, skin and tendons and also pump blood. 

Hence, eating a diet high in protein can also aid in managing weight since it aids in building muscle that burns more energy than fat. Around 70% of the daily diet should be protein-based which is in the form of paneer, deals, milk, leafy vegetables, chana, or sprouts. It is recommended to have one serving of protein with every meal.

2. Vitamins and Minerals Diet Plan

Vitamin A, E, D, B12, iron, and calcium are vital to the body since they help with metabolism, muscle, bone maintenance, nerve function, and cell growth. They can be taken from plants, oilseeds, nuts, fruits, as well as green leafy vegetables. Nutritionists and experts recommend eating 100 grams of fresh greens as well as 100 grams of fruit respectively.

3. Carbohydrates Diet Plan

Carbohydrates are the body’s primary energy source and should account for the majority of your daily calorie needs. But, it’s crucial to select the correct kind of carbohydrates. Simple carbs like biscuits, bread white rice, white rice as well as wheat flour are loaded with high levels of sugar and can be harmful to your health. 

Instead, you can choose complex carbohydrates that are rich in fibre and loaded with nutrients, as opposed to simple carbs. This is due to the fact that fibre-rich complex carbohydrates are more difficult to 

digest, which leaves you feeling fuller for a longer period and thus are the ideal choice to manage weight. Brown rice and millets like oats and ragi are excellent complex carb options.

4. Fats Diet Plan

Fats are an important food category that has gained an unpopular image. But do you know, these are also vital to the body since they store vitamins and energy and also synthesize hormones. Experts recommend that one-fifth or 20% of your daily diet should consist of healthy fats, such as polyunsaturated, or monounsaturated, as well as Omega-3 fatty acids.  

You can use an assortment of oils for various meals, including rice bran oil, soya beans,  sunflower, sesame, and groundnut oil or small amounts of butter and Ghee as they are the most efficient method for you to intake fats. But, you should keep your distance from trans fats which are present in fried snacks and other foods, in order to maintain a healthy Indian diet Plan.

Additional Habits to Help You Stay Healthy

Following a proper diet is quite necessary for efficiently managing your weight. However, there are also certain additional tips that you need to include in your regular diet to keep your body healthy. Let us further have a look on these tips for an effective weight management plan:

1. Consume Plenty of Water

Drinking water supplies zero calories to your body!!. Additionally, drinking adequate glasses of water may reduce hunger cravings. Hence, you should commence drinking 6-8 glasses of water a day to manage weight. Also, consuming other beverages such as green tea, apple cider vinegar, ginger tea, etc. can help you manage your weight.

2. Increase Intake of Fibrous Foods

One should consume a minimum of 15 grams of fibre every day because it helps the digestion process and improves heart health too. Oats, flax seeds, lentils, broccoli, and apples are some excellent sources of fibre.

3. Eat 5-6 Meals Per Day

Instead of having three large meals, you can have three small meals and some snacks in small portions throughout the duration of the day. Dividing your meals into frequent intervals can help prevent bloating and acidity, and even reduce hunger cravings. So, you should immediately quit your junk food habit by choosing healthier snacking choices from the Indian diet plan.

4. Have Dinner Early

Indians consume their meals later than other cultures around the globe. Metabolism slows down after evening, so a late meal could lead to an increase in weight. It is also suggested that by 8 p.m. you should be done with your last meal. 

To Sum Up

Following a diet plan is quite necessary when it comes to managing weight. A proper diet plan consisting of adequate carbohydrates, fats, proteins, vitamins, and minerals assists in the weight management process. However, you don’t have to change your eating habits or make drastic changes to your diet. All you have to do is adhere to the most balanced Indian diet to stay healthy. 

Furthermore, you can add up some weight loss gummies to your weight management regime to boost the procedure. Hence, chewing “The Beach Body” gummies can help you achieve your goals. These wonderful rabbit-shaped gummies have mixed berry flavour and also have a number of other effective ingredients such as Vitamin C, Green Coffee, L-Carnitine, and Garcinia Cambogia extract. 

The gummies are lab tested and have even been approved by Fssai, ISO, and FDA. Consuming simply one gummy after you are one with your morning and evening meals can gradually enhance the pace of your weight management procedure.

Your new approach to health!

Weight management gummies

Breakfast Ideas During Weight Management

Lifestyle, Weight Management, Wellness / By / / , , ,

Referred to as the most important meal of the day, breakfast is a must-have. When on a weight management journey, we tend to eat simple and more nutritious meals. However, diet and nutrition don’t always mean eating just boring food all the time. You can make those meals interesting and more appetizing too. Thus, starting off with a tasty breakfast in the morning is a thumbs up. In our Indian style of cooking, most of the dishes prepared for breakfast are quite low in carbohydrates. 

The spices used while preparing the dishes are beneficial for losing weight. These meals assist your body in digestion and also maintain your heart’s health. It also has high fibre content and a low saturated fat content. If made correctly, Indian food can be quite nutritious for you. It is high in antioxidants, minerals, and vitamins that are all required for a successful weight management journey. You can also include some weight management gummies to boost up the weight loss process.

Peeps…let us scroll down through some nutritious yet tasty ideas that you can include while preparing your breakfast:

1. Masala Oatmeal

Eating just simple oats may not be appetizing. However, eating some masala oats can surely be delicious enough to please your taste buds. Masala Oats is a flavorful oats breakfast porridge made with a variety of veggies and fragrant Indian spices. It is a low-calorie vegan Indian breakfast meal that is both nutritious and tasty. A bowl of oatmeal provides 168 calories per serving. 

Follow the steps one by one to make a yummy masala oatmeal bowl: 

  • Put a pressure cooker on the stove and heat it.
  • When done, put ghee or oil, and cumin seeds
  • Add the green chillies, onion, ginger, and garlic now. Cook for about 2-3 minutes, so that the onions are transparent. Mix in the tomato and seasonings. Combine thoroughly.
  • Mix in the veggies, oats, and water. Stir well. Deglaze the pot if anything is sticking to the bottom.
  • Put the lid over the pot now. 
  • Pressure cook the ingredients for about 8 minutes at high temperature. Turn off the stove then.
  • Let the meal set for at least 10 minutes. Now, manually release the pressure.
  • Lift the lid and squeeze a few drops of lemon juice. Mix everything well.

2. Rava Ragi Idli

Idli is a classic South Indian lentil cake that is steamed and is a common breakfast item in Indian households. Thus, the recipe provided below is a nutritious, easy, immediate, and no-grind ragi idli. Because of its low glycemic index, idli helps reduce hunger pangs and inhibits starch absorption, which aids in diabetic blood sugar regulation. This idli goes well with chutney, sambar, or podi.

  • Mix ½ cup of ragi flour with ½ cup of semolina, and salt in a mixing bowl. Stir until it is well combined.
  • Put ½ cup of yoghurt into the flour mixture, and combine thoroughly.
  • Make small additions of water and form the batter.
  • Allow the batter to rest for around 15-30 minutes.
  • Mix the batter in one go and then add water if necessary. The batter’s consistency should be similar to an Idli batter.
  • Then, add ¼ tea of baking soda, and mix until it is well combined.
  • Make sure to fill the greased plates with the batter. Steam and cook it for about 8-10 minutes on high heat. 

3. Beetroot Tortillas

You might be familiar with the health benefits that beetroot provides when trying to lose weight. However, for those who don’t, let’s have a look at them first. They are low in fat and calories, but rich in water. This might assist you in balancing your overall energy intake. Veg Tortillas or Tacos are Mexican dishes that use hand-sized wheat or corn tortillas filled with vegetable fillings. 

However, you can make this recipe using beet puree mixed in the dough of wheat flour and all-purpose flour. This recipe for homemade tacos is simple and can be made in under 30 minutes.

  • Take a container. Mix ½ cup of wheat flour. Next, add ½ cup of maida and then put 1 teaspoon of salt. 
  • Then add the puree of beetroots. 
  • Further, add curd and knead it into a slightly loose dough. Keep it covered for 5 minutes. 
  • While you wait, wash the veggies and then chop them. 
  • Put butter in a saucepan and cook it. When it is melted, add garlic. Be careful not to cook the garlic too long as the taste of burning will overpower the entire flavour. 
  • Add your favourite vegetables such as tomatoes, onions, capsicum, french beans corn, peas, etc. 
  • Then put 1 teaspoon of tomato ketchup. 
  • Sprinkle some seasonings and cook vegetables for 5 minutes. Allow the water to evaporate. 
  • Turn off the fire and let’s go back to tortillas. 
  • Take out some portion of the dough. Make it smaller than chapati, and larger than poori. 
  • For those who prefer a firm texture, you might bake the tortillas. 
  • After all the tortillas have been cooked, spread them out across a large wooden surface. 
  • Fill them with the fillings you had prepared. Then, roll them up and keep a dip. Some pumpkin yoghurt dip would go best with these tortillas. 

Eat them hot Enjoy!!

In Summary

The yummy and delicious recipes that we have provided above can be easily prepared by you and enjoyed while you are trying to lose weight. They will not only keep your tummy full but also provide complete nutrition to your body. Additionally, these tasty breakfast recipes would keep your cravings for all those fried and oily food away. 
Along with these flavourful dishes, you can include some weight loss gummies in your regular routine. These gummies are composed of multiple nutritional elements such as L-Carnitine, Green Coffee, Garcinia Cambogia extract, and Vitamin C. Named “The Beach Body” gummies, these rabbit-shaped treats contain 0 grams of sugar. Chewing just two of them before going to bed would provide the ultimate boost to your weight loss process.

weight management gummies

6 Ayurvedic Herbs That Can Assist in Weight Management

Lifestyle, Weight Management, Wellness / By / / , , , ,

We all want to lose weight to get a fit and active body. Maintaining body weight is also essential to keep the diseases away from you. Apart from this, it has also been suggested by doctors that those having multiple health issues can benefit from curing their problems by managing their body weight. More than the required body weight can lead to numerous health issues such as obesity, bloating, diabetes, and much more. Even those who are already-fit and fine should follow the weight management process to have control over their weight. 

Thus, to achieve this goal, you need to carry out some exercises or yoga asanas whichever you find comfortable. However, apart from doing that, you need to maintain your diet too. Besides, do you know there are a variety of ayurvedic herbs that are easily accessible and are even helpful when consumed while losing weight? Herbs such as ginger, cinnamon, methi, and turmeric are some of them that you can find in your kitchen at any time of the day. In addition, you can start chewing some weight management gummies to enhance the process.  

Readers…let us go through some of the ayurvedic herbs that you need to consume in order to boost your weight loss procedure: 

1. Cinnamon

Consuming cinnamon helps in burning belly fat and reducing hunger. Besides this, it also aids in controlling the levels of your blood sugar, decreasing cholesterol, and accelerating metabolism. Drinking a cup of cinnamon water stimulates metabolism and also improves the fat-burning procedure. 

As observed, cinnamon increases the body’s heat production named thermogenesis to up to 20% and eventually aids in burning the calories. Cinnamon is even believed to reduce hunger and cravings, assisting in the control of unhealthy food consumption. 

2. Ginger

Ginger aids in blood sugar regulation and suppresses overeating. It also contains anti-inflammatory properties and has qualities that decrease obesity. Ginger water can be easily prepared at home which can help you lose weight. To make this drink more effective, combine it with some exercise and a healthy diet.

You can prepare tasty ginger water through this amazing process:  

  • In a blender, combine pure unpeeled ginger of approximately 1/3 pound that has been chopped into bits with 1 cup of water.
  • Filter the mixture if desired.
  • Blend the ginger extract you’ve made with your other ingredients, garnish it with mint leaves and serve it with ice cubes according to your preference. 
  • Drink at least once or twice each day to reduce appetite.

3. Triphala

Triphala keeps the small intestine, and large intestine healthy by eliminating the body’s toxins. It works as a colon cleanser that improves and relaxes the colon’s tissues. This, further, aids in the maintenance of a person’s weight. It also boosts Ojas, which fight illness, improve skin shine, and regenerate essential vitality. 

Triphala helps to strengthen the colon tissue, as well as remove extra fat around the abdomen. Consuming Triphala increases metabolism, which is a direct road to better and more acceptable body weight.

Given its purifying properties, having Triphala supplements on an empty belly before bedtime can be good for inner detoxification. Triphala churna or powder similarly aids in weight loss by significantly lowering calorie intake and body fat.

4. Fenugreek (Methi)

Fenugreek, commonly known as methi, has a plethora of health advantages. Being high in fibre and antioxidants, this herb aids digestion and purifies the body of harmful toxins, which is crucial for losing weight. A water-soluble element found in methi named “Galactomannan” assists in suppressing your cravings and keeps you feeling full for long periods of time. They lose weight by burning resistant abdominal fat and fatty tissues.

A small tip: Roast some methi seeds. Then grind a thin powder out of them using a mortar. You can even soak the seeds in water overnight. Drink the water in which the seeds were soaked. The remaining seeds have to be chewed down. 

Methi seeds have been noticed as a very useful ingredient in lowering blood sugar levels and blood pressure. 

5. Turmeric

The most common ingredient that almost every one of us knows and has been eating since childhood is haldi!!! Also known as turmeric, this yellow-coloured powder has so many benefits aside from helping you lose weight. Curcumin which is the main ingredient of turmeric is able to stop the growth of fat tissues. It assists in losing weight by controlling blood sugar levels within the body and thereby stopping insulin resistance. 

You can put some teaspoons of turmeric powder in milk or can even consume some tablets infused with it. Regularly consuming turmeric tea can increase the quantity of bile produced in the stomach. It is a gastric juice that assists in the emulsification and metabolism of lipids.

6. Black Pepper

Black pepper is another ingredient that is widely used in the whole world. Apart from adding taste to the meals and making them delicious, this ingredient can also assist you in your weight management journey. It is rich in piperine which is a chemical that aids metabolism and digestion and also reduces fat accumulation in the body. Including black pepper into your diet blocks the genes responsible for the creation of new fat cells. As a result, you will be able to shed off those extra kilograms. 

Conclusion

As these herbs can be found easily at your home, you do not have to wander around in search of them. In addition to this, most of the ingredients such as methi, turmeric, and black pepper might already be in use while preparing your regular meals. Therefore, including these little ingredients in your daily meal can not only aid in weight management but also provide multiple other benefits to your health. 

Furthermore, you can think about adding some healthy weight loss gummies to your routine. Therefore, when looking for weight loss gummies, “The Beach Body” gummies should be considered for sure. These rabbit-shaped tasty treats have ingredients such as Vitamin C, Garcinia Cambogia extract, L-Carnitine, and Green Coffee. These orange-flavoured gummies have 0 grams of sugar which makes them perfect for your consumption.

weight management

Obesity and Your Health: See How It Causes the Most Common Health Issues

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Obesity is one of the most common health problems in the United States, and if you’re overweight, it can be seriously detrimental to your health and well-being. Obesity can cause heart disease, diabetes, breathing difficulties, high blood pressure, and even some types of cancer. Learn how obesity causes these issues with this graphic guide to your health and weight.

The onset of most health issues are related to being overweight

Being overweight is known to be a major contributing factor in many different health issues. Though there are many other factors that come into play, being overweight has been linked to metabolic disorders, heart disease, stroke, cancer, and type 2 diabetes. 

Research has also shown that obese patients diagnosed with certain cancers such as breast cancer or colon cancer have a poorer prognosis than those who are of normal weight. There are many people who don’t understand how obesity causes these chronic diseases. 

With this information you can start making decisions about your lifestyle choices and make better food choices for yourself and your family.

Diabetes is on the rise in young adults

Americans of all ages are at risk for diabetes, but in recent years researchers have noted a startling rise in cases among those who are 20 to 40 years old. This has caused many experts to look at what obesity means for those outside the typically-prescribed at-risk age range. 

Diabetes often develops slowly over time, and people may not realize that they are at risk until it has already progressed far enough to become dangerous. When someone is obese, their fat cells release high levels of insulin. The insulin causes the body to store sugar as fat, which can lead to insulin resistance or even type 2 diabetes.

Smoking causes cancer, but so does being overweight

We’ve all heard about smoking causing cancer. Despite what we hear, it is actually being overweight that causes the most common health issues such as cardiovascular disease, high blood pressure, high cholesterol, type 2 diabetes and cancer.

Did you know that obese people are two to four times more likely to develop coronary heart disease? What’s more concerning is that obesity can cause dementia in people who have other risk factors for dementia such as type 2 diabetes or stroke — something smokers don’t face.

Depression may be a result of weight gain and other related health problems

According to a recent study published in JAMA Psychiatry, depression may be caused by weight gain and other related health problems such as diabetes. Researchers found that there was a higher rate of depression among people who were either obese or had some type of health issue. The researchers think this is because these groups are more likely to feel stigmatized and experience discrimination. 

Depression has been linked to obesity before, but it’s not clear whether it’s an effect of obesity or vice versa. It’s possible that depression leads to obesity because of changes in appetite and metabolism or a change in how food tastes; on the other hand, it could also be the opposite—obesity can lead to feelings of hopelessness, which can lead to mood disorders like depression. 

There are many things we don’t know about how one causes the other and what doctors should do about it. However, mental health professionals should take into account both physical and mental illness when treating patients with weight-related issues.

Obesity causes high blood pressure and elevated cholesterol, both of which affect circulation. Obesity is associated with diabetes as well as various cancers such as colon cancer and breast cancer. Obesity increases your risk for gallstones, kidney stones, ulcers, asthma, osteoarthritis and sleep apnea as well.

Eating junk food, such as processed foods, can cause long-term damage to your health.

Most junk food is high in calories and low in nutrients. That’s why, when we eat it, our body stores more of the excess calories as fat than burns them for energy. Not only does this lead to weight gain, but also all of the health issues related to obesity. For example, overeating can lead to a poor mood and an increased risk of depression. 

And if you have an unhealthy diet that includes a lot of processed foods and sugar, you’re at risk for developing diabetes or heart disease.: When your cells don’t get enough glucose because they’re unable to convert sugar into energy because your cells can’t take up insulin (which causes type 2 diabetes), you’ll eventually develop kidney failure, eye problems, hardening of the arteries (atherosclerosis) or circulatory problems.

Dealing with all these diseases together can lead to anxiety or depression

Anxiety is a general term that includes a whole range of symptoms including, but not limited to, excessive worry, nervousness, obsessive thinking or fear of certain situations. Depression is characterized by persistent sadness or withdrawal from social contact, accompanied by an inability to experience pleasure in activities once enjoyed. 

There are many reasons why these conditions may occur concurrently with obesity. The common link between these health issues is chronic stress. Stress can cause anxiety and depression which lead to other health issues such as heart disease, diabetes, stroke and cancer. Eating healthy foods can help reduce the risk for all of these diseases because it lowers stress levels which will improve your mood and reduce risk for other diseases due to its role in lowering inflammation throughout the body.

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5 Easy Night Time Exercises for an Effective Weight Management

Lifestyle, Weight Management, Wellness / By / / , , , ,

Working out regularly is very essential when you want to gain a fit and active body that you have always been thinking about. Exercising every day can improve your blood sugar levels, cardiovascular health, and your sleep too. Apart from this, your lifestyle will also get affected in a better way. You may have even enrolled in a gym to get proper workout sessions to reach this fitness goal. However, there can be certain possibilities where you won’t be able to hit the gym and may also have to miss out on your sessions. 

Worry not! We have the perfect solution for you to carry out your weight management exercises. When not able to work out in the mornings, you can do some easy activities such as plank, squats, or stretching. Practising these exercises at night can help you in shedding some of the extra kgs. In addition to this, it has also been observed that exercising at night helps you lose weight at a faster rate than in the morning. You can even include some weight management gummies to boost your process of weight loss. 

We have indeed described below some of the best and easy nighttime exercises that you can perform at home and lose weight too!!

1. Knee Pushups 

Wondering about the benefits that knee push ups provide when practised at nighttime? So, let us begin then. For further information, performing knee push ups strengthens your shoulders, arms, and chest. This exercise is also advantageous for those desiring to have abs. 

  • Kneel on the ground.
  • Spread your arms wide and position both hands and shoulder-width apart on the ground.
  • With your centre tight, lower your body until your chest is almost touching the floor.
  • Straighten your arms and push your torso back.
  • Repeat the motion 10-12 times.

2. Plank

Planks have been considered one of the most effective exercises for abdominal strengthening. Performing it at nighttime can not only improve your body’s flexibility but also assist you in getting rid of your back pain if present. Along with boosting your metabolism, this exercise is very beneficial for increasing your muscles. Did you know most people burn almost 2 to 5 calories per minute for holding up the plank position!!! Isn’t that amazing!! 

Come on…start doing planks with these simple steps:

  • Put yourself in a push-up position.
  • Bend your elbows and place the weight of your body on your forearms.
  • Engage your body’s centre part, and tighten your buttocks.
  • The body has to be kept straight beginning from head to heels.
  • Hold on to this position for as long as possible.

3. Lunge Jump

Being one of the high-intensity workouts, practising lunge jumps makes your body sweat more and burn out those added calories. Doing it regularly strengthens your lower parts of the body such as the calves, hamstrings, hip flexors, quads, and glutes. In addition to this, it also makes them more flexible and stable. 

Here is the process to make your body ready for practising lunge jumps:

  • Place your feet and hips apart from each other.
  • Bring one foot in front and bow at the knee.
  • Keep lowering till the other knee is just above the surface.
  • Utilising your hands to gather momentum, jump high and change legs before touching down.
  • Your other leg should be positioned in front as you touchdown.

Perform as many repetitions as possible within 60 seconds. You need to carry out three sets of Lunge Jumps with intervals of 60 seconds in between them. 

4. Squats

Performing squats at night is helpful for those wanting to boost their weight loss. Your hips, glutes, quadriceps, calves, and hamstrings help you in performing various basic activities during the day such as sitting, walking, etc. Therefore, it is necessary to build and tone them up properly. Apart from this, once you start practising, the lower body muscles would also be strengthened. You can do as many repetitions in sets of three with 60 seconds of rest in between.

  • Stand shoulder and legs width apart with toes moderately stretched outwards
  • Keep your arms around the waist with palms in. 
  • Kneel, push your butt back, and strengthen your centre.
  • Maintain a flat back and a lifted chest.
  • Bend your arms and put your palms close together in the direction of your chest at the same moment.
  • Return to your initial position and tighten your hips.

5. Stretching

After you are done practising all the high-intensity exercises, it is very important to end your workout session with some stretching. Exercises such as the eye of the needle, seated forward fold, side stretch, arm and wrist stretch, butterfly, etc. can be done at this time. Doing so will provide relaxation to your muscles and also aid in cooling down your body to a resting state. You can even go for a small walk or do deep breathing so that your heart rate is calmed down. 

Have a look at these two stretching poses to complete your workout:

  1. Seated Forward Fold
  • Sit down with your legs outstretched ahead of you.
  • Now, extend the back of both legs by stretching towards your toes or knees.
  1. Eye of the Needle
  • Rest on the back with your right ankle crossed over your left thigh or knee.
  • Take hold of the left thigh and bring that towards your chest.
  • Then repeat the exercise on the other side too.

Conclusion

Practising the above-highlighted exercises at night time can be very beneficial in burning the calories that come in your way when trying to lose weight. These exercises can be easily performed at your home in your favourite space. After regularly working out for a few days, you would get to see effective results in your body weight. Also, do not forget to eat your healthy meals despite working out. 
Furthermore, you are advised to try out some amazing and healthy weight loss gummies. Packed with numerous ingredients including L-Carnitine, Green Coffee, Garcinia Cambogia, and Vitamin-C, “The Beach Body” gummies from “Power Gummies” are a delicious treat to try at night. You simply need to chew two of them to improve your weight loss rate.