How to Get a Small Waist in 2 Weeks

Having a smaller waist improves the way you feel about yourself and benefits your health. Excess fat in the waist increases your risk of heart attacks, diabetes and high blood pressure. Endless situps and crunches tone the stomach muscles, but don't reduce the fat layer that's hiding those stomach muscles. To get a smaller waist, a reduction of your overall body fat is required. To see results in as little as two weeks, adjust the type of exercise you do to get the maximum benefits.

Eliminate stress from your life. Learn breathing and relaxation techniques. Avoid taking on more responsibility than you can handle. Prioritize tasks and take time out to have fun. When you are under a lot of stress, your body releases cortisol. This stress hormone triggers cravings that are hard to control. The fat you gain from these cravings settles in your waistline, within easy access of your liver, which can use it for energy when needed.

Reduce your daily caloric intake. One pound equals approximately 3,500 calories. Consume 500 calories less per day to burn this in one week. Consume 1,000 calories less per day to lose 2 pounds. Use a combination of diet and exercise to reach your caloric deficit.

Make healthier food choices to help reduce calories. Choose low-fat dairy over full-fat dairy. Eat lean protein such as chicken and fish instead of pork and beef, which have more fat. Skip simple carbohydrates and eat complex carbohydrates, such as brown rice and whole wheat pasta. Use plant oils, such as olive oil and canola oil. Avoid trans fats and saturated fats, which are present in bakes goods and fried foods.

Combine high-intensity interval training with regular cardiovascular exercise. Perform same-intensity cardio -- such as jogging, swimming or biking -- two days a week, for 30 minutes per day. Perform intervals on three days of the week. Jog at a moderate pace for two minutes before accelerating to a sprint for one minute. Go back and forth between intensities for 30 minutes. Increase the length of your interval bursts as you get stronger. Interval training is harder on your body and therefore burns more calories.

Maintain muscle tissue by taking on a full body strength-training routine. Exercise your legs, arms, back, shoulders, chest and abdominal muscles. Use exercise machines at the gym, or free weights or your body weight to tone your body. Muscle tissue stimulates your metabolism even while you are resting, so you burn fat all day long.

Include the plank exercise in your abdominal strength-training routine. Come down on all fours. Lower onto your forearms and stretch out your legs behind you. Balance on the balls of your feet. Contract all your muscles including your abdominal muscles. Form a plank with your body that is parallel to the floor. Hold this position as long as you can. Aim to hold it for one minute. Perform the exercise three times.

Suck in your tummy to reduce inches from your waist. Stand up straight. Breathe out through your mouth and suck in your stomach. Hold your stomach in, but breathe normally. Hold the contraction in your stomach as long as you can and aim to reach one minute. Perform the exercise three times per day, on three nonconsecutive days of the week.

How to Stay Young Forever

Some people believe that aging is inevitable and that to stay young forever is impossible. But, the science of aging is continually advancing and we are gradually learning what can be done to stay young--or at least a little younger--forever.

Tips

1. Don't smoke. Period. It increases free radicals, which lead to cell death, it wrecks your lungs so you can't exercise and it affects your social life.

2. Eat your essential fatty acids. The American Heart Association recommends you eat fish twice a week to get enough omega-3, omega-6 and DHA into the body. It helps cells be flexible and permeable and has been shown to be an important part of the cells of the nervous system, blood vessels and skin. That means they help with the wrinkles and the brains, isn't that perfect? Oily fish is the best, but not because it's deep fried with chips.

3. Maintain a healthy weight. Overweight is hard on the joints and it's hard on the heart that has to work overtime to carry the extra weight. Not only that, but fat can sit in nasty places like artery walls where it stops blood from getting where it needs to go. Heart attacks are not very youthful. Underweight isn't much better. Bones and muscles get robbed of building material to give the rest of the body energy. It wrecks your kidneys and can lead to early menopause and osteoporosis.

4. Include lots of colorful vegetables in your diet, especially orange and yellow ones, which are a high source of beta-carotene. Beta-carotene is an antioxidant which means it can fight free radicals in the body. It helps the body's cells stay on a normal healthy path rather than wander off and die or become cancerous. Beta carotene also is converted into vitamin A, which helps keep your skin young and your eyes working.

5. Work your heart. Cardiovascular exercise, also known as aerobic exercise is a workout that makes your heart muscle pump a little harder for a period of time. By keeping the heart muscle in shape, it is less likely to deteriorate. By keeping the heart muscle strong and pumping, blood pressure is lowered and blood flows to more places in the body. Blood flow to the skin, the brain and the digestive system, are healthy, youthful body attributes.

6. Stay strong. Do weight training at least twice a week. Strong muscles lead to strong bones, which don't break as easily. Broken hips make you feel old. Strong muscles give you independence to do simple things like open jars and chop wood.

7. Balance. Balance deteriorates with age, but it can be trained and maintained. Practicing balance by doing yoga or dancing or even standing on one leg in the kitchen is great neuromuscular exercise. In other words it keeps the body and brain in touch. If you have balance you reduce your chances of falling and testing your bones for strength.

8. Think. Use your brain to learn, do crossword puzzles, math problems or simply read stimulating material. If you don't use it, you lose it. Research has consistently shown that older adults who are regularly stimulating their brains are less prone to mental deterioration.

8. Be young. Laugh, dance, visit, and explore new things. Attitude is everything.

How to go on a 12 Day Grapefruit Diet

One of the most popular diets to drop weight fast in the past 10 years is the 12 day grapefruit diet. The grapefruit died doesn't limit you to any certain type of food or tiny portions. You can drop weight fast with the 12 day grapefruit diet

1. This is a fairly simple diet to follow and you should see fast results.

Rules of the 12 Day Grapefruit Diet

• Drink at least 8 glasses of water a day
• Cut out all caffeine

Foods to Avoid

• Carbohydrates - Potatoes, bread, and starchy vegetables
• Deserts and sweets

2. Breakfast

• 2 eggs cooked any way
• 1/2 a grapefruit or 1 glass of 100% grapefruit juice
• 2 slices bacon

3. Lunch

• A whole grapefruit or 1 big glass of 100% grapefruit juice
• Big salad with your favorite dressing
• 1 serving (the size of your palm) of any kind of meat

4. Dinner

• 1 whole grapefruit or 1 big glass of 100% grapefruit juice
• 1 Big serving of veggies or salad
• 1 serving (the size of your palm) of any kind of meat

Juicing for Brain Energy

For brain health, choosing fruits and vegetables that are good sources of the right nutrients is a good first step. Look for fruits and veggies that are rich in the nutrients associated with mental health and alertness or the prevention and reduction of cell damage, or those that can help prevent or reduce likelihood of mental deficiency. Combine these fruits and vegetables to suit your preference and according to the availability of fresh produce.

Lemon Juice
A source of folate and vitamin C, lemons are also a good source of potassium. Vitamin C and folate both encourage healthy cell and nerve development, vital to healthy brain function. A single cup of lemon juice has almost 200 percent of the daily vitamin C requirement for a 2,000-calorie-per-day diet. Potassium helps regulate your blood pressure, which leads to healthy arteries and thus good blood flow. With well-regulated blood flow, your brain receives the amount of oxygen it needs to function optimally.

Antioxidant-Rich Fruits
Antioxidants help your body defend itself from damage from free radicals and toxins. Vitamins C and E are natural antioxidants that are found in blue, purple or dark red fruits. Berries, pomegranates, kiwis, papayas and mangos are rich in vitamin C and E. These fruits have the added benefit of being naturally sweet, so adding them into a fresh juice is not only brain boosting and healthy, but tasty.

Leafy Green Vegetables
While it's becoming more common to add green vegetables to juices, they still might not be your first choice for ingredients. But many leafy greens are high in vitamin C, vitamin E, folate and vitamin A. Vitamin A is a natural antioxidant, and Vitamin C and folate are helpful in preventing depression. Even adding just a little bit of leafy greens to your juice can provide a disproportionately large health benefit.

Magnesium-Rich Foods
Magnesium, an essential mineral, is required in more than 300 chemical reactions and processes in the body. Among its many functions, magnesium is essential for making protein and for creating and transporting energy in the body, all three processes of which are crucial to a healthy brain function. The majority of dietary magnesium is found in leafy greens, but bananas and avocados as well as nuts are good sources of magnesium. If you're not sure about putting bananas and avocados in your juice, blend them in for a creamy, more filling beverage.

Japanese Beauty Tips

Japan is an area that places a great deal of importance on beauty, and Japanese women often incorporate beauty tips into their regular routines to look youthful, pretty and fresh. Some beauty techniques have been passed down for generations in Japan while others have come into use with the advent of new technology. These beauty tips provide Japanese women with the soft, bright skin, smooth feet and sleek hair that they are known for.

Supple Skin
Japanese women use both diet and topical skin treatments to achieve smooth, supple skin. According to China Town Connection, "one of the most common Japanese skin care methods is known as the Okinawan diet," which is high in antioxidants and vitamins. The diet focuses on consuming vegetables, seafood and fish, tofu, soymilk, tempeh and yogurt. Green and oolong teas are also consumed. According to Oprah.com, Japanese women also eat "collagen-infused foods, and drink a combination of collagen and water to achieve clear, smooth skin." As for topical treatments, ultraviolet light-treated nightingale droppings have been used for centuries to clean and lighten the skin. Japanichi reports that nightingale droppings "contain protein, a degrading enzyme for fat, and a whitening enzyme, which act on scurf and fat to help remove all traces of dirt and gently exfoliate dead skin cells, leaving your skin soft, smooth and whiter." Nightingale treatments usually come in a powdered form that is then mixed with water or as a facial soap to be used as a mask or cleanser.

Soft Feet
Japanese women take very good care of their skin, including the skin on their feet. To remove the dead skin cells that can cause rough patches on the feet, they use an unusual treatment in which they dip their feet into a small pond or tubs filled with "doctor fish." The fish are toothless, and they use their mouths to suck the dry skin cells off of the feet, leaving the skin soft and smooth. According to CNN Go, "the fish are particularly recommended to people suffering from skin diseases such as eczema or psoriasis."

Straight Hair
Japanese women are known for their soft, straight hair, which many women achieve through a Japanese hair-straightening technique known as "thermal reconditioning. " According to Hair Boutique, "the system was designed to create a non-coating, straightening system that uses the heat oxidation process to seal in and rebuild hair from the inside out through a combination of patented chemicals and irons that reach 356 degrees to achieve sleek and silky straightness." A protein conditioner is applied to the hair, followed by a retexturizer, a solution of thioglycolate. A roller-ball dryer then adds heat and softens the hair. A hot ceramic straightening iron completes the process by thermally restructuring the hair with heat as it glides over 1/8 inch sections at a time. The process restructures the hair's protein bonds; the results can last for many months.

How to Go to Sleep Fast

Don’t let your lack of sleep at night ruin your productivity the following day. According to MedicineNet, insomnia or difficulty sleeping is caused by various situational factors that can lead to behavioral problems such as poor concentration and mood changes, if you do not correct it. You can overcome sleeplessness and poor sleep quality by creating an environment that encourages sleep and by making lifestyle modifications that include exercising, avoiding stimulants and consuming sleep-inducing foods.

Turn Off Lights and Sounds
Bright lights inhibit melatonin production, a hormone that helps you to sleep. Switch off halogen and fluorescent lights in your bedroom, at least one hour before your bedtime, and turn on soft, 45-degree lamps. Turn-off all light and sound sources including laptops, TV’s and audio systems before bedtime. Fit dark colored window blinds and wear an eye mask to eliminate light from your bedroom. Use the low hum of a fan or an air-conditioner, or play soft classical music to mask sounds in your neighborhood that can disturb your sleep and keep you awake.

Exercise Regularly
Improve the quality of your sleep by regularly exercising. Daily exercise will reduce your stress hormones and promote deep sleep. Perform moderate aerobic exercises such as walking, swimming or bicycling for at least 20 minutes each day. Consider exercising between 5 p.m. to 7 p.m., as your body is at its optimal physical performance. Avoid exercising three hours before your bedtime, as the physical stimulation from the exercise can keep you awake, instead of inducing a good night’s sleep.

Consume Sleep-Inducing Foods
Eat foods that contain tryptophan, an amino acid that promotes sleep. Include tryptophan-rich food sources in your diet such as milk, cheese, bananas, nuts, seeds, eggs and honey. Have a light dinner and restrict your intake of protein and fatty foods, as these foods take longer to digest. Avoid spicy food, as it can give you indigestion and keep you awake at night. Drink plenty of water throughout the day, but discontinue it by 8pm to prevent your sleep from being interrupted by frequent visits to the toilet.

Avoid Stimulants
Stimulants such as nicotine, alcohol and caffeine interfere with your sleep patterns. Do not consume products that contain caffeine including coffee, chocolate, colas, teas and over-the-counter medications. Tobacco products contain nicotine, which you should avoid using, especially at bedtime or if you wake up in the middle of the night. Gradually discontinue nicotine and caffeine products to minimize your withdrawal symptoms. Do not drink alcohol before bedtime, as it is a depressant that can help you fall asleep, but will prevent you from enjoying a restful sleep.

How to Lose Weight Walking on a Treadmill for 15 Minutes

Walking is a low-impact exercise that can help you lose weight, lower your blood pressure, raise healthy cholesterol and improve your mood. According to the Community Development Center in Cambridge, Massachusetts, a 150-pound person walking at a brisk pace for 10 minutes may burn about 61 calories. Walking three to five times per week, increasing the incline and adding hand weights can help you burn even more calories and get you on the fast track to weight loss. Remember, burning 3,500 calories is equal to burning one pound.

Things You'll Need

• Good walking shoes

Tips

1. Invest in a good pair of walking shoes. For about $40, you can find a quality pair of walking shoes. Considering visiting a shoe store for runners to have your feet measured. They should also be able to tell you if you overpronate, which is where your feet roll in, or underpronate, which is when you walk on the outer edges of your feet. You can also use trial-and-error at your local shoe store. Be sure to bring the same socks you will wear when walking. When purchasing your shoes, ensure that the shoe store offers a return policy in case the shoes start to hurt your feet.

2. Familiarize yourself with your treadmill. Take note of the "stop" button, which you can press to stop the treadmill immediately if you become overwhelmed or can't keep up. Many treadmills come with a number of programs such as manual, random, hill, fat-burning and cardiovascular, that you can use to vary your workout and prevent yourself from hitting a plateau, which is when your muscles become used to the exercise and stop working as hard.

3. Walk briskly, focusing on having good posture. A leisurely 15-minute walk on a treadmill won't burn many calories. To maximize your workout, you want to hit a brisk pace within the first minute of stepping onto the treadmill. Remember this is only a 15- minute walk. Ask yourself if you are really giving your all.

4. Swing your arms. Your arms should be bent at a 90-degree angle at the elbow and should swing with each step. If you are new to the treadmill, you may want to hold onto the side bars. Do so until you feel comfortable enough that you can balance without holding on.

5. Carry three-pound weights. Gradually increase to five-pound weights. As you become more comfortable on the treadmill, use your weights to do bicep curls or shoulder presses while you walk.

6. Walk at an incline. Begin with an incline of at least 2 percent. Each week increase by one percent.