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If you want a quick home workout that can actually make you sweat and doesn't require bringin out your mat or your fave gym gear, then this one is for you. In just 30 minutes, all bodyweight, no equipment, and packed with a set of fat-burning moves that will keep things moving at all times. Even if you’ve got a busy day ahead or you’re just starting out in your fitness journey, this routine got you covered. Some nice sets of exercises are included in this routine. We got High Knee Jacks, Squat & Kick, Donkey Kicks, and many more. This full-body workout can target multiple muscle groups in your body and keep your heart rate elevated. This routine is also a structured one that has quick rest periods, just to keep the intensity balanced and keeps you motivated to push through until the end of the routine. Get ready to challenge yourself Roberta fam! This routine can surely help you hit your fitness goals just by staying consistent. So keep pushing and the results will surely follow! Good luck and have fun!💪❤️ **Don’t forget to share your experience and progress in the comment section. If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Monday to Saturday! TIMECODES: 00:00 Introduction 00:12 Butt Kicks 00:34 Rest 00:50 Bridge 01:56 Rest 02:13 Cross Jump Jack 02:38 Rest 02:54 Fly Squat 03:30 Rest 03:46 Floor Taps 04:18 Rest 04:34 Forward Calf Raises 05:17 Rest 05:33 High Knee Jacks 05:59 Rest 06:15 Kick Back Left 06:54 Rest 07:10 Kick Back Right 07:49 Rest 08:05 Rise And Plie 08:57 Rest 09:13 Reverse Lunges 09:52 Rest 10:08 Oblique Twist Squat 10:56 Rest 11:12 Running In Place 11:33 Rest 11:49 Thigh Lifts Left 12:27 Rest 12:43 Thigh Lifts Right 13:20 Rest 13:36 Victory Squat 14:10 Rest 14:26 Donkey Kicks Left 15:09 Rest 15:25 Donkey Kicks Right 16:08 Rest 16:24 Jumping Jacks 16:48 Rest 17:04 Squat And Kick 17:47 Rest 18:09 Rest 18:25 Oblique Twist Squat 19:13 Rest 19:29 Running In Place 19:50 Rest 20:06 Thigh Lifts Left 20:44 Rest 21:00 Thigh Lifts Right 21:37 Rest 21:53 Victory Squat 22:27 Rest 22:43 Donkey Kicks Left 23:26 Rest 23:42 Donkey Kicks Right 24:25 Rest 24:41 Jumping Jacks 25:05 Rest 25:21 Squat And Kick 26:04 Rest 26:20 Butt Kicks 26:43 Rest 26:59 Bridge 28:05 Rest 28:21 Cross Jump Jack 28:46 Rest 29:02 Fly Squat

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Apply to become speaker at Josh Talks - https://bit.ly/4iDHrxt "जब लोग मोटापा देखकर हँसते थे, तब मैंने ठान लिया था कि एक दिन वही लोग मेरी बातों को ध्यान से सुनेंगे!" यही जज़्बा था Dietitian Simran Bhasin का, जब उन्होंने खुद का 20 किलो वजन कम करके अपनी ज़िंदगी की सबसे बड़ी लड़ाई जीत ली। Teenage में ओवरवेट होने की वजह से आत्मविश्वास खो देना, लोगों की निगाहों से परेशान रहना, और बार-बार डाइट शुरू करके छोड़ देना, ये सब Simran ने भी झेला है। लेकिन वहीं से शुरू हुआ एक ऐसा सफर, जिसने उन्हें Pretty Foods की लीड न्यूट्रिशनिस्ट बना दिया। आज वे M.Sc क्वालिफाइड न्यूट्रिशनिस्ट्स की टीम के साथ मिलकर हज़ारों लोगों को हेल्दी लाइफस्टाइल अपनाने में मदद कर रही हैं। लेकिन ये सफर भी आसान नहीं था। उन्होंने समझा कि सिर्फ डाइटिंग से कुछ नहीं होगा, लाइफस्टाइल को बदलना ज़रूरी है। चाहे बात सुबह की 10 मिनट वॉक की हो या खाने के बाद की हल्की चहलकदमी की, Simran हर छोटी-छोटी आदत को हेल्थ के लिए ज़रूरी मानती हैं। Stress, Cortisol और Belly Fat के बीच के रिश्ते को वो बारीकी से समझाती हैं और बताती हैं कि कैसे आप PCOD, डायबिटीज और Hypothyroid जैसी बीमारियों को भी सिर्फ लाइफस्टाइल चेंज से कंट्रोल कर सकते हैं। आज, अगर आप भी खुद को लेकर स्ट्रगल कर रहे हैं, वजन कम करना चाहते हैं या फिर हेल्दी लाइफ की शुरुआत करना चाहते हैं, तो यह कहानी सिर्फ आपके लिए है। ___________ “People used to laugh at my weight, and that’s when I decided one day, those same people would listen to me carefully!” That was the determination of Dietitian Simran Bhasin when she lost 20 kilos and won the biggest battle of her life. As an overweight teenager, Simran struggled with low self-confidence, judgmental stares, and the frustration of starting and quitting diet plans repeatedly. But that’s where her journey began, a journey that led her to become the lead dietitian at Pretty Foods. Today, she heads a team of M.Sc-qualified nutritionists and helps thousands of people adopt a healthier lifestyle. But the journey wasn’t easy. Simran realized that dieting alone wasn’t enough, it was essential to change her overall lifestyle. Whether it’s a 10-minute morning walk or a short stroll after meals, she believes even small habits can make a big difference to your health. She explains the connection between stress, cortisol, and belly fat and shares how managing stress can lead to effective weight loss. Through her experience, she also reveals how conditions like PCOD, diabetes, and hypothyroidism can be reversed or controlled with simple lifestyle changes. If you're someone struggling with your health, trying to lose weight, or simply looking to make a fresh start, this story is for you. How did Simran Bhasin turn her weight struggle into a mission? How did she go on to transform thousands of lives? Discover this inspiring and powerful story of Dietitian Simran Bhasin only on Josh Talks Hindi. __________ #joshtalks #joshtalkshindi #joshtalksmotivation #inspirationaljourney #inspiringstory #motivationalvideo #motivation #motivationalstory #inspirational #motivational #joshtalkshealth #health #lifestyle #healthtips #bodytransformation #dietician #diet #nutrition #simranbhasin #weightloss #bellyfat #fatloss #fattofit #weightlossjourney #pcod #fat #fat2fit #fitness @dietician_Simran_Bhasin | Health| Fat to Fit| Josh Talks Hindi __________ Disclaimer The views, information, opinions, and beliefs expressed in this video are personal to the speaker and are expressed in good faith. Josh Talks is not, in any manner, supporting or endorsing the views, information, opinions, and beliefs of the speaker. Josh Talks is merely, in good faith, providing a platform and a channel for a diverse group of speakers to share their knowledge and learnings for general educational purposes only. Josh Talks is not responsible, and does not guarantee the accuracy, validity, or completeness of the views, information, opinions, and beliefs expressed by the speaker. Nothing in this video constitutes advice of any kind or manner. Viewers are encouraged to exercise their discretion in watching or hearing this video, and to conduct their own due diligence before taking any action based on this video. Those who take any action on the basis of the concepts and ideas presented in this video do so at their own risk. Josh Talks does not wish to create any rumors, offend any religion, community or individual, or disrespect any person or hurt their sentiments in any manner whatsoever. About Josh Talks “If you want to do something big in life, all you need is Josh” Josh Talks is a platform where we share beautiful stories of role models; of people who come into our lives in the form of an elder brother and sister- sometimes as stories that show us the bright side of the world, sometimes as faces that we love and look up to and sometimes as skills that bring the better of us. Social Media Handles Fb- https://www.facebook.com/JoshTalksLive/ Insta- https://www.instagram.com/joshtalkslive/ Twitter- https://x.com/joshtalkslive Website- www.joshtalks.com

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Lemon Balm and Its Role in Natural Weight Loss

Lemon balm, scientifically known as Melissa officinalis, is a perennial herb in the mint family that has been cherished for centuries for its delightful aroma and therapeutic properties. With a citrusy scent resembling that of lemon, this herb is native to Europe, but today it is cultivated in various parts of the world. Though primarily recognized for its calming effects, lemon balm has recently gained attention as an ally in weight loss efforts. As more individuals seek natural remedies to complement their dietary and lifestyle choices, lemon balm emerges as a potent, holistic approach to managing weight. In a world increasingly wary of synthetic diet pills and potentially harmful supplements, exploring natural alternatives like lemon balm is not only appealing but necessary for a healthier lifestyle.

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One of the principal reasons lemon balm has gained traction in weight loss discussions is its ability to reduce stress and anxiety. Stress can lead to emotional eating or cravings for unhealthy food, making it challenging to stick to a nutritious diet. The herb’s calming effects can inadvertently aid in reducing food intake tied to emotional triggers. Furthermore, lemon balm has been shown to improve mood and enhance overall well-being, which can result in healthier eating habits and increased motivation for physical activity. By tackling the psychological components associated with weight gain, lemon balm presents a holistic approach to health that extends beyond mere calorie counting and portion control.

Another noteworthy characteristic of lemon balm is its antioxidant properties. Antioxidants play a critical role in combating oxidative stress in the body, which is often exacerbated by poor diet, lack of physical activity, and environmental pollutants. By incorporating lemon balm into one’s diet, individuals can help neutralize free radicals, thereby supporting metabolism and promoting fat loss. In addition, lemon balm has been studied for its potential effects on blood sugar regulation. Stabilizing blood sugar levels is crucial for managing hunger, reducing cravings, and promoting a sustainable weight loss journey. This multi-faceted approach to weight loss, leveraging the benefits of lemon balm, makes it an appealing option for those looking to transform their health naturally.

Understanding the Nutritional Profile of Lemon Balm

Lemon balm packs a punch when it comes to nutrition and health benefits. Its leaves, often steeped in tea or used as a culinary herb, contain essential oils, flavonoids, and various nutrients that bolster its weight loss-supportive properties. The primary constituents of lemon balm are compounds like citral, geraniol, and menthol, which contribute not only to its aroma but also foster various physiological effects. These essential oils are known for their calming and anti-inflammatory properties, promoting proper digestion and potentially curbing appetite. By soothing digestive discomfort, lemon balm encourages healthier food choices rather than the avoidance of eating altogether.

Moreover, lemon balm is rich in vitamins A and C, both of which are antioxidants that contribute to improved skin health and immune function. A key aspect of weight loss is maintaining a strong immune system to fend off illness, as being unwell can derail even the most committed dieting efforts. Vitamin A plays a role in vision and skin health, while vitamin C aids in collagen production, essential for maintaining skin elasticity, especially when losing weight. The inclusion of lemon balm in one’s daily routine can provide these vitamins organically, reinforcing its status as a valuable dietary addition.

The herbal remedy also boasts mineral content, including magnesium, calcium, and potassium. These minerals are essential for muscle function, energy production, and overall metabolic processes. Adequate magnesium levels are critical for maintaining normal blood pressure, while calcium is vital for bone health and fat cell regulation. Potassium, on the other hand, helps to control fluid balance and supports proper muscle contractions. This comprehensive nutritional profile highlights the multifaceted role lemon balm can serve in supporting a weight-loss diet and a balanced lifestyle, underscoring why its incorporation into everyday meals can be so beneficial.

Integrating Lemon Balm into Your Daily Routine

Incorporating lemon balm into your daily routine can be both enjoyable and effortless. A common method is to enjoy lemon balm tea. Preparing a soothing cup of lemon balm tea is simple: steep fresh or dried leaves in hot water for 5 to 10 minutes to extract their beneficial properties. Drinking this tea not only promotes relaxation but can also serve as a wonderful substitute for sugary beverages that add empty calories to your diet. Consider sipping on lemon balm tea at times when cravings arise or during afternoon slumps, allowing its calming properties to support your weight loss efforts without compromising taste or enjoyment.

Another delightful way to enjoy lemon balm is through culinary use in various dishes. Chopped fresh leaves can add a refreshing twist to salads, soups, and sauces. Integrating lemon balm into your meals not only enhances their flavor but also boosts your nutrient intake effortlessly. You can blend lemon balm into smoothies, infuse it into salad dressings, or as a garnish for protein dishes, giving a unique and zesty finish that elevates your everyday cooking while contributing to your weight loss journey.

Finally, consider using lemon balm essential oil in aromatherapy practices. The scent of lemon balm has uplifting and relaxing properties, which can support improved mood and decreased stress levels. Simply inhaling its fragrance or diffusing it in your home can create a joyful and tranquil environment, reducing the likelihood of emotional eating. Many individuals report that the calming aroma helps them make healthier choices and stay focused on their nutrition plans, thereby creating a cycle of positive associations with food and self-care. Implementing these various methods can ensure that lemon balm becomes an enjoyable and integral part of your weight loss strategy.

Potential Benefits of Lemon Balm in Weight Management

The potential benefits of lemon balm in weight management extend beyond its delightful flavor and calming properties. One of the most significant advantages lies in its ability to promote relaxation and lower cortisol levels. Elevated cortisol—often referred to as the “stress hormone”—has been linked to weight gain, particularly in the abdominal area. By naturally reducing stress and promoting a state of calm, lemon balm may help to lower cortisol levels, creating a more conducive environment for effective weight loss. Therein lies the promising connection between stress reduction and gradual weight management, facilitated through this simple herb.

Additionally, lemon balm has been associated with enhanced digestive health. Proper digestion is crucial for nutrient absorption and plays a significant role in weight management. Lemon balm can potentially relieve digestive discomfort, mitigate bloating, and stimulate digestion by encouraging the production of digestive enzymes. Improved digestion allows your body to metabolize food more effectively, resulting in better nutrient utilization and decreased likelihood of weight gain associated with impaired digestion. This aspect reinforces why incorporating lemon balm into diet plans can be beneficial in fostering a healthy metabolism.

Furthermore, lemon balm may support healthier sleep patterns. Quality sleep is vital for weight management, as it directly impacts hunger hormones regulating appetite. Disrupted sleep can lead to increased cravings and overeating, making weight loss more challenging. By fostering a calming ambiance and promoting relaxation, lemon balm can contribute to better sleep quality, helping to balance hormones related to hunger and satiety. Research indicates that napping or resting with lemon balm may help you fall asleep faster and wake up feeling more refreshed. For those embarking on a weight loss journey, addressing sleep quality along with diet and exercise is an invaluable yet often overlooked facet of success.

Addressing Common Questions About Lemon Balm and Weight Loss

As more individuals explore the use of lemon balm as part of their weight loss strategy, several common questions arise concerning its efficacy, safety, and practical applications. One frequently asked question is whether lemon balm alone can lead to significant weight loss. While lemon balm provides various benefits that can contribute to weight management, it should be viewed as a complementary approach rather than a standalone solution. Combining lemon balm consumption with a balanced diet and regular physical activity is essential for maximizing its potential benefits.

Another inquiry often pertains to the best methods for consuming lemon balm. Fresh leaves can be enhanced by brewing them into a tea, adding them to food, or utilizing them in smoothies and salads. Dried lemon balm can also be used in herbal preparations or remedies. Finding creative ways to incorporate lemon balm into daily meals allows individuals to enjoy this herb’s benefits easily. For those who prefer a more concentrated form, lemon balm extracts and supplements are available but should be used with caution and ideally in consultation with a healthcare professional.

Lastly, questions regarding side effects and contraindications are pertinent. Lemon balm is considered safe for most users, but as with any herbal remedy, it may cause mild side effects in some individuals. Potential side effects could include gastrointestinal discomfort, allergic reactions, or interactions with certain medications. Pregnant women and those nursing should exercise caution, consulting their healthcare provider before using any herbal supplementation. Understanding both the positive impacts and considerations surrounding the use of lemon balm for weight loss is critical for individuals embarking on their health journey.

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Summer Weight Loss Diet Plan | How to Lose Weight Fast in Hindi | Lose 10 Kgs In 10 Days - Suman Pahuja | @FattoFabSuman -------------------- For Personalized Diet Plans: Email - [email protected] -------------------- Recipes: Cold Sandwich - https://youtu.be/5e0RMiWlAW0?t=262 Aaloo paneer sandwich - https://youtu.be/ER7h3aD_WqI?t=615 Oats + besan + veggies chilla - https://youtu.be/j4iIdoZexPk Mix vegetable chilla - https://youtube.com/shorts/MAkmgiD4lL0?feature=shared Besan chilla with stuffed malai - https://youtu.be/E6nxvyVHiyo?t=372 Green moong daal chilla - https://youtu.be/2FHCtAqiTzw?t=409 Quinoa and oats chilla - https://youtu.be/1k-0eh86VFw Weight Loss Stuffed Roti - https://www.youtube.com/watch?v=Kpejwj__Avg Shatavari tea - https://youtu.be/TkHIr08wGGI Kaccha aam moong dal salad - https://youtu.be/VapRZ2WB6xk moong daal with imlie - https://youtu.be/b8Cil5kW2Io?t=483 Black Chana Chaat - https://youtu.be/YWcx0-Ef4TY?t=345 Dates Oats Milk Coffee - https://youtu.be/ynI5_cQHFeY?t=483 Dry Fruits Detox Coffee - https://youtu.be/_JpXV9weMes?t=344 coffee smoothie - https://youtu.be/dc8wSt4N03o?t=470 Aam Panna/Aam ras - https://youtu.be/5e0RMiWlAW0?t=529 cucumber gond katira smoothie - https://youtu.be/aBqxz85M7uc Detox Cold Coffee - https://www.youtube.com/watch?v=oemIBFKJycM 2 Detox Cold Coffee - https://youtu.be/ekfXTWFd86o Paneer+ onion+ capsicum salad:- https://www.youtube.com/watch?v=oI0AffmRGm4 Paneer tikka:- https://www.youtube.com/watch?v=2BOi2yYGCu8 Paneer bhuji:- https://www.youtube.com/watch?v=BScrz0TuWuw Bel paper and paneer salad:- https://www.youtube.com/watch?v=2BOi2yYGCu8 Masala Paneer recipe - https://youtu.be/7ruNRbqAnKY -------------------- Subscribe to This Channel: https://www.youtube.com/@FattoFabSuman Subscribe to My Vlog Channel: https://www.youtube.com/@sumansunshinesecrets -------------------- ⏱ TIMESTAMPS: ========== Follow Us On ========== Facebook - https://www.facebook.com/FattoFabSuman Instagram - https://www.instagram.com/suman_sunshine Twitter - https://twitter.com/FattoFabSuman LinkedIn - https://www.linkedin.com/company/fat-to-fab/ Website - https://sumanpahuja.com/ #fattofab #SummerDietPlan #HealthyLiving #WeightLossJourney #CleanEating #WeightLossDiet #weightlosstips #dietplantoloseweightfast #dietplan #dietfood Disclaimer: There is no guarantee of specific results and the results can vary from person to person. The content is only intended for informational purposes. Any information associated with my videos should not be considered as a substitute for prescriptions suggested by LOCAL beauty, diet, and health care professionals. If you like my video then do SUBSCRIBE to my channel. Please leave me a COMMENT and give THUMBS UP. It means a lot. Thank You. I wish you good health. SUMAN PAHUJA.

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