Elite Daily Tips

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7 Effective Ways to Lose Belly Fat in 7 Days

A fat belly is linked to various diseases as it is the most harmful fat in your body. Aside from working out, avoiding junk food and alcohol are among the ways to get a flat belly.

1. Include aerobic exercises in your daily routine

If you want to burn fat fast there is no getting around cardio training. Studies find that this is the most effective form of exercise to reduce belly fat.
By burning many calories your general health will improve. Hence, start doing high-intensity workouts of running, swimming or aerobic classes, but keep in mind that frequency and duration are essential for satisfying results.

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2. Reduce refined carbs

One should avoid consuming refined carbs to lose fat around the abdominal area and have good metabolic health.
It is not necessary to stick to a strict low-carb diet, however it should be replaced with unprocessed carbs. Instead of white bread, white rice and sodas, eat more vegetables and whole grains.

3. Add fatty fish to your diet

Fatty fish such as salmon, sardines or tuna is a high-quality protein and rich in omega-3 acids. By eating 2 to 3 portions a week you can reduce the risk of illnesses like heart disease and also burn your belly fat.
Studies revealed that Omega-3 fats have the ability to reduce visceral fat that is around your abdomen.

4. Start the day with a high protein breakfast

Start your day with some Greek yogurt, protein smoothies, scrambled egg whites or porridge. After eating proteins in the morning, you will feel full until lunch without any hunger pangs.
Proteins increase your metabolic rate while retaining muscle mass during weight loss. You can also add proteins such as eggs, fish, chicken, beans or dairy in every other meal.

5. Drink enough water

Even if you don't want to lose weight, staying hydrated is important for your general health. Drinking 4 to 5 liters of water each day is recommended and will burn more calories.
Also, drinking right before eating reduces your appetite as well as calorie intake. Make sure to avoid any other beverages containing lots of sugars and calories.
Drinking warm water with lemon in the morning on an empty stomach helps kickstart your metabolism and digestive system as well.

6. Reduce your salt intake

Consumed salt retains water and makes your belly feels bloated. Before making a purchase always make sure the nutrition label does not mention high sodium levels since processed food consists of salt, added sugar and unhealthy fats.

7. Consume soluble fiber

Similar to proteins, soluble fibers make you feel full for a few hours so that you don't have to consume unneeded extra calories in your meal.
Soluble fibers absorb water and form a gel that lowers fat absorption a good thing for someone seeking to lose weight. You can find them in barley, nuts, seeds, beans and lentils.

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Stop Itchy Beards in 6 Easy Steps

Beards have a lot to love. They add masculine sophistication and class, not only to your face, but also to your entire appearance.
You've decided to finally grow a beard, but soon enough you learn that beards have one big drawback, too.

Beard itchiness is an extremely common problem most guys face when growing a beard.
Even just two weeks of growth can be enough to cause a maddening, irritating itch.

If you have a beard, you’ve almost certainly experienced beard itch. For many guys, an itchy beard is unbearable to the point where grabbing the nearest safety razor and shaving the beard off entirely seems like the only solution.

The good news is that beard itch isn’t permanent! If your itchy beard is driving you absolutely crazy, know that there are remedies for that.

What Causes Itchy Beards?
In order to stop and treat itchy beards, you first need to understand the causes. There are two major causes of Itchy beards and they depend on the growth phase.

1. New Beards
New beards are especially prone to itchiness.

If you’ve been shaving your entire life, your skin is used to being hair free. Regular shaving leaves a sharp edge to each cut hair. The closer you shave, the sharper the edge.

As long as you're shaving regularly this is fine, the problems start when you stop shaving and start growing a beard.

As the hair grows, the sharp edges of the hair scrape against the edges of the follicle.
That’s a recipe for all-over itching. This itchiness occurs during the stubble phase.

2. Full Grown Beards
The second reason for itchiness occurs after the beard has grown.

Wiry, poorly conditioned beard hair rubs against dry, caked skin and causes a persistent itch.

Dead skin cells and dry skin are a one-two punch which leads to a beard which is rough, coarse and irritating – and actually gets worse over time.

I'll explain exactly how to keep your beard healthy, moisturized and soft which will stop the itch and will make your beard look great.

Here are 6 Easy Steps to Stop Itchy Beards
Step One: Wash & Keep Your Beard Clean
The first step to an itch-free free beard is to keep it clean.

Every day we lose many dead skin cells, the beard traps them and prevents them from falling away. Trapped dead skin cells will make your skin itchy and irritated.

On top of that, throughout the day your beard will catch on dirt, left overs from your meals, and other types of debris.

This is why you must wash your beard and keep it clean. But you need to do it correctly.

Beard hair is androgenic. Which means it's affected by testosterone levels. Androgenic hair can’t be effectively cleaned in the same way as the hair on your head.

Avoid cleaning your beard with traditional hair shampoos or body soaps. They will strip the natural oils from your facial hair, dry your skin and make it itchy.

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Wash Berads

Step Two: Condition Your Beard
A beard conditioner performs a similar function to hair conditioner.

The difference is that a beard conditioner uses ingredients designed for facial hair which is different from your hair, your face skin is also much more sensitive then the scalp.

Beard conditioners come in different forms, the most popular forms are balms/butters and in-shower conditioners.

Leave-in conditioners: which are in the form of balms or butters
in-shower conditioners: very similar to hair conditioners.
When picking a conditioner, ingredients matter more than a brand. There are many essential / carrier oils and I know it can be confusing. To make it easy on you I recommend to pick a conditioner with either Argan or Jojoba as the primary ingredients.

Argan is an extract of the Argan tree which softens and thickens facial hair. Jojoba is a liquid wax which is similar to your skin's natural oils. Both ingredients will help with reducing tangles and breakage by thickening and strengthening hair.

A good conditioner will soften your beard, reduce the itch, detangle your facial hair, and hydrate & nourish your beard.

Depending on the conditioner you've picked: in-shower or balm. If it's a balm it will be a good idea to apply it before you go out for your day.

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Step Three: Moisturize Your Beard
While conditioners help nourish your beard, beard oil hydrates the skin underneath your beard, which is just as important!

The skin underneath your beard is susceptible to dandruff, dryness, irritation and more.
If the skin becomes too dry, your body will produce extra oil, which may lead to breakouts and itching.

This is where beard oil comes to play, beard oil is specially designed to nourish, hydrate and help maintaining a healthy looking beard.

You should always remember that the beard grows from the skin, so you want your skin to be healthy. It's very easy to forget about the skin beneath when growing a beard.

Applying beard oil will keep your beard hydrated, soft and itch free. You don't need to put
too much oil, actually few drops are enough. The perfect amount won't leave your beard looking oily and greasy - so you might need to do some trial & error here.

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Step Four: Trim Your Beard
Regular trimming helps keep your beard looking neat and itch free.

When you first grow out your beard, you’ll want to avoid trimming for 8-12 weeks. That will give your beard enough time to develop thickness and fill out any patchy areas.

Beard scissors are great for detail work. Many men find their mustache grows a bit faster than the hair on their cheeks. Trimming the ‘stache with scissors is an easy way to create a uniform look across your entire face.

High-grade clippers with adjustable settings let you keep your beard at a set length.
A short, even cut is often a great look for a professional environment. When trimming your beard with clippers, start with a bigger clip number and work down based on personal preference.

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Step Five: Comb & Brush Your Beard
Brushes and combs are your friends. (If they're not they need to be!)

Not only do they help keep your beard looking great, train it to grow in a single direction, they also promote beard health, reduce itching and scratching.

Plus, brushing your beard often feels fantastic! It's like a massage.

You want a brush with a solid, comfortable wooden handle. You also want the brush to be made from 100% boar’s hair. The unique structure of the boar bristle carries sebum from the skin to the end of the hair shaft.

Only boar bristles have these benefits. Plastic or vinyl bristles have micro fissures which can damage your beard by causing snags. While a boar’s hair brush is often more expensive than
a plastic or vinyl one, most guys feel the extra up-front cost is worth it in the long run. Plus, a high-quality brush will usually last a lifetime.

Brush your beard before and after every wash. Brushing before washing loosens up any dirt, grime and other debris. Washing your beard will be much more effective after that.

I recommend brushing your beard after applying beard oil, it will help spreading the oil evenly throughout your beard.

Brush your beard briskly in the direction you want your beard to grow.

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Step Six: Eat & Live Healthy
Beard health starts from within. With a healthy body you'll get a healthy beard.

Good overall habits will help your beard achieve a full-bodied, luxurious look.

First, you want a diet rich with Beta-carotene, Vitamin D and Biotin.

Your body converts Beta-Carotene into Vitamin A, which promotes healthy sebum. Vitamin D stimulates new hair growth by creating new hair follicles. Finally, Biotin helps your body create keratin, which is a protein found in hair and nails.

You can find these nutrients in a variety of fruits and vegetables. If you’re not big on veggies, there are many supplements and vitamins on the market which will also work well.

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