BKTantra - Health and Tech

What is cash conversion cycle?

noreply@blogger.com (BK Tantra Health & Tech) — Thu, 19 Jan 2023 07:33:00 +0000

The cash conversion cycle (CCC) is a metric used to measure the amount of time it takes for a company to convert its investments in inventory and other resources into cash. It is calculated by adding the days' sales outstanding (DSO) and the days' inventory outstanding (DIO), and then subtracting the days' payable outstanding (DPO). The CCC indicates how efficiently a company is managing its resources and liquidity. A shorter CCC suggests that a company is effectively managing its resources, while a longer CCC may indicate that the company is not efficiently using its resources.

The cash conversion cycle (CCC) is a measure of a company's liquidity and efficiency in managing its resources. It is calculated by adding the days' sales outstanding (DSO) to the days' inventory outstanding (DIO), and then subtracting the days' payable outstanding (DPO).

Days' sales outstanding (DSO) is a measure of how long it takes a company to collect payment on its credit sales. It calculated by dividing the amount of accounts receivable by the average daily sales.

Days' inventory outstanding (DIO) is a measure of how long it takes a company to convert its inventory into cash. It calculated by dividing the average inventory by the cost of goods sold, and then multiplying by the number of days in a period.

Days' payable outstanding (DPO) is a measure of how long a company takes to pay its bills. It calculated by dividing the amount of accounts payable by the average daily cost of goods sold.

A shorter CCC suggests that a company is effectively managing its resources, as it is able to convert its inventory and other resources into cash quickly. It also implies that the company is efficiently managing its accounts receivable and payable, resulting in a higher level of liquidity. A longer CCC, on the other hand, may indicate that the company is not efficiently using its resources, which could lead to financial difficulties.

The formula for calculating the cash conversion cycle (CCC) is:

CCC = DIO + DSO - DPO

where:

DIO (Days' Inventory Outstanding) = (Average Inventory / Cost of Goods Sold) x 365

DSO (Days' Sales Outstanding) = (Accounts Receivable / (Annual Sales / 365))

DPO (Days' Payable Outstanding) = (Accounts Payable / (Annual Cost of Goods Sold / 365))

It's important to note that the formula is based on a 365 day year, if you are using a different day count, you need to adjust the formula accordingly.

So, the CCC tells us how long it takes for a company to convert its investments in inventory and other resources into cash. It's the time it takes for a company to sell its inventory, receive cash from customers and pay its bills. A lower CCC indicates a more efficient use of working capital, while a higher CCC suggests that a company may have a problem managing its resources and liquidity.

Here is an example of how to calculate the cash conversion cycle (CCC) for a company:

Assume that a company has the following information:

Average inventory of $500,000

Cost of goods sold of $1,000,000

Accounts receivable of $200,000

Annual sales of $2,000,000

Accounts payable of $150,000

Annual cost of goods sold of $1,000,000

To calculate the CCC, we first need to calculate the DIO, DSO and DPO:

DIO (Days' Inventory Outstanding) = (500,000 / 1,000,000) x 365 = 182.5 days

DSO (Days' Sales Outstanding) = (200,000 / (2,000,000 / 365)) = 91.25 days

DPO (Days' Payable Outstanding) = (150,000 / (1,000,000 / 365)) = 45.63 days

Now we can use these values to calculate the CCC:

CCC = 182.5 + 91.25 - 45.63 = 228.12 days

This means that it takes the company 228.12 days to convert its investments in inventory and other resources into cash. This number can be used to compare the company's performance to industry averages or to the company's own performance over time.

Another example, a company has the following information:

Average inventory of $1,000,000

Cost of goods sold of $2,500,000

Accounts receivable of $500,000

Annual sales of $3,000,000

Accounts payable of $800,000

Annual cost of goods sold of $2,500,000

To calculate the CCC, we first need to calculate the DIO, DSO and DPO:

DIO (Days' Inventory Outstanding) = (1,000,000 / 2,500,000) x 365 = 146.15 days

DSO (Days' Sales Outstanding) = (500,000 / (3,000,000 / 365)) = 91.25 days

DPO (Days' Payable Outstanding) = (800,000 / (2,500,000 / 365)) = 61.04 days

Now we can use these values to calculate the CCC:

CCC = 146.15 + 91.25 - 61.04 = 176.36 days

It means that this company takes 176.36 days to convert its investments in inventory and other resources into cash, this number is shorter than the first example, thus this company is managing its resources and liquidity more efficiently.

In conclusion, the cash conversion cycle (CCC) is a metric used to measure the amount of time it takes for a company to convert its investments in inventory and other resources into cash. It is calculated by adding the days' sales outstanding (DSO) and the days' inventory outstanding (DIO), and then subtracting the days' payable outstanding (DPO).

The CCC is an important metric that helps companies and investors evaluate a company's liquidity and efficiency in managing its resources. A shorter CCC suggests that a company is effectively managing its resources and has a higher level of liquidity, while a longer CCC may indicate that the company is not efficiently using its resources and may have financial difficulties.

It is also important to compare the CCC with industry averages or the company's own performance over time to get a better understanding of how well the company is performing in this aspect.

Thanks for Reading,

Bktantra….🖊🖊🖊

How do I make an HTTP request in Javascript?

noreply@blogger.com (BK Tantra Health & Tech) — Wed, 11 Jan 2023 11:11:00 +0000

JavaScript is a programming language that is commonly used to create interactive front-end web applications. One of the key features of web applications is the ability to communicate with servers over the internet. HTTP (Hypertext Transfer Protocol) is the standard protocol used for this communication.

JavaScript allows developers to make HTTP requests using a number of built-in objects and functions, such as the 'fetch'() function and the 'XMLHttpRequest' object. These objects and functions can be used to send requests to servers and retrieve the response from the server. This can be used for a wide range of purposes such as fetching data from a database, sending form data to a server, or even uploading files.

Making an HTTP request with JavaScript involves several steps:

Creating an instance of the 'XMLHttpRequest' object or using the 'fetch'() function
Specifying the type of request, such as GET, POST, PUT, or DELETE, and the URL of the server endpoint to which the request will be sent.
Adding any additional headers or data to the request.
Sending the request to the server
Handling the response from the server

In the next step you can use the object's or function's methods such as open, send, setRequestHeader, onload etc to make request properly.

There are several ways to make an HTTP request in JavaScript. Here are a few common methods:

1>Using the '`fetch'()` function:

fetch('https://example.com') .then(response => response.text()) .then(data => { console.log(data); });

2>Using the 'XMLHttpRequest' object:

const xhr = new XMLHttpRequest(); xhr.open('GET', 'https://example.com'); xhr.onload = () => { if (xhr.status === 200) { console.log(xhr.responseText); } }; xhr.send();

3>Using third party library like 'axios'

import axios from 'axios';

axios.get('https://example.com')

.then(response => {

console.log(response.data);

});

Please note that if the server you are requesting to does not accept CORS (Cross-Origin Resource Sharing) requests you will face problems with the above examples. If that happens, you may need to configure your server to accept CORS requests or use a proxy to handle the request.

In conclusion,

JavaScript allows developers to make HTTP requests in order to communicate with servers and retrieve data, allowing for the creation of interactive and dynamic web applications. The 'fetch'() function and the 'XMLHttpRequest' object are the two main ways to make HTTP requests in JavaScript. They enable you to create and send requests, as well as handle the response from the server.

To make a request, you will need to create an instance of the XMLHttpRequest object or use the fetch() function, specify the type of request and the server endpoint, add any headers or data, and send the request. Finally, you'll need to handle the response, which will typically include checking the status code and parsing the response data.

It is worth noting that there are other libraries and frameworks that also provides APIs to make HTTP requests and handle the responses, such as axios and jQuery. You may choose to use them depending on the project and your preferences.

Thanks for reading,

BKTantra....🖊

# HTTPrequest #Javascript #bktantra #digital #howto

What is ChatGPT and how to use

noreply@blogger.com (BK Tantra Health & Tech) — Wed, 11 Jan 2023 10:08:00 +0000

Chat GPT

GPT, or Generative Pre-trained Transformer, is a type of artificial intelligence model that is trained to generate human-like text. It can be used to generate text for a variety of purposes, such as generating descriptions of images, creating chatbot responses, or writing articles.

To use GPT to generate an introduction for a blog post with an image, you would first need to provide the model with some context about the topic of the blog post and the image that you want to include. You could do this by providing a prompt to the model in the form of a few sentences that describe the topic and the image. The model would then use this information to generate text that serves as an introduction to the blog post.

For example, you might provide the following prompt to the model:

"Write an introduction for a blog post about the benefits of gardening. The featured image for the post is a picture of a beautiful garden with colorful flowers and a small pond."

The model might generate the following text as an introduction to the blog post:

"Gardening has long been recognized as a hobby that provides a number of benefits for both the body and the mind. From the physical activity of tending to the garden, to the mental relaxation that comes with being surrounded by nature, there are countless reasons to spend time in the garden. The featured image for this post showcases just a small portion of the beauty that a well-tended garden can bring. In this post, we'll explore some of the many benefits of gardening and how it can improve your overall well-being."

To use GPT (Generative Pre-trained Transformer) for chat, you will need to have access to a GPT model and a way to interface with it. There are a few different ways you can use GPT for chat, depending on your specific needs and resources:

1> Use a pre-existing chatbot platform that uses GPT: There are several chatbot platforms available that use GPT or similar language models to generate responses. Some examples include Replika and Mitsuku. These platforms usually require you to sign up for an account and provide some information about the type of chatbot you want to create (e.g., for customer service, for casual conversation, etc.). You can then interact with the chatbot through the platform's website or mobile app.

2> Use a GPT API: If you have some programming experience and want to build your own chatbot from scratch, you can use a GPT API (Application Programming Interface) to interface with a GPT model. OpenAI offers a GPT API that you can use to generate text based on a given prompt. To use the API, you will need to sign up for an account and obtain an API key. You can then use the API to send a prompt to the model and receive the generated text as a response.

3> Use a GPT library: If you prefer to work with code and want more control over the chatbot's functionality, you can use a GPT library, such as the OpenAI GPT-3 Python library, to build your chatbot. This option requires a good understanding of programming and may be more time-consuming, but it gives you the flexibility to customize the chatbot to your specific needs.

Here is a general outline of how you might use GPT for chat:

Choose a platform or method for interacting with the GPT model (e.g., a chatbot platform, API, library).

Set up an account or obtain any necessary API keys or libraries.

Determine the type of chatbot you want to create (e.g., for customer service, for casual conversation).

Write a set of prompts and responses that the chatbot can use to initiate and continue a conversation. These should be specific to the type of chatbot you are creating.

Use the platform or method you have chosen to send the prompts to the GPT model and receive the generated responses.

Test the chatbot by interacting with it and making any necessary adjustments to the prompts and responses.

Deploy the chatbot on a website or mobile app, or make it available through some other means of communication (e.g., via text message).

GPT, or Generative Pre-trained Transformer, is a type of artificial intelligence model that is trained to generate human-like text. It is often used for chatbots, where it can be used to generate responses to user input. Here are some pros and cons of using GPT for chat:

Pros:

Can generate human-like text: GPT has been trained on a large dataset of human-generated text and has learned to generate text that is similar in style and structure. This can make it appear more "human-like" to users.

Can generate responses to a wide range of inputs: GPT has the ability to generate text based on a wide range of prompts, which makes it useful for chatbots that need to respond to a variety of user inputs.

Can generate responses quickly: GPT can generate responses to prompts in real-time, which makes it useful for chatbots that need to have a fast response time.

Cons:

Can generate responses that are not always accurate or appropriate: Because GPT is a machine learning model, it can sometimes generate responses that are not accurate or appropriate for the context. This can be a problem for chatbots that rely on GPT for generating responses.

Can be expensive: Depending on the platform or method you use to access GPT, there may be costs associated with using the model, such as API fees or licensing fees.

May require programming skills: If you want to use GPT through an API or library, you will need some programming skills to set it up and integrate it into your chatbot.

Overall, GPT can be a useful tool for creating chatbots, but it is important to keep in mind its limitations and to carefully consider whether it is the right fit for your chatbot project.

Thanks for reading,

BKTantra....🖊

Top 7 WordPress SEO Plugins you need

noreply@blogger.com (BK Tantra Health & Tech) — Sun, 01 Jan 2023 19:26:00 +0000

In today's digital age, it's more important than ever to optimize your website for search engines. WordPress is a popular platform for building websites, and there are many plugins available to help you improve your site's SEO.

In this article, we'll look at ten of the top WordPress SEO plugins that you can use to improve your site's search engine rankings and drive more traffic to your website.

These plugins offer a range of features, including the ability to optimize page titles and meta descriptions, generate sitemaps, and analyze your site's content for SEO.

Whether you're a beginner or an experienced webmaster, these plugins can help you improve your site's search engine optimization and boost your online presence.

Here are ten popular WordPress SEO plugins that you might consider using:

1* Yoast SEO: This plugin is one of the most widely used SEO plugins for WordPress. It allows you to optimize your website for search engines and social media, and also helps you to write better content.

Yoast SEO Free Features

Designed to help visitors and search engines to get the most out of your website. Some of our favorite's are:

Automated technical SEO improvements, like canonical URLs and meta tags.

Advanced XML sitemaps; making it easy for Google to understand your site structure.

Title and meta description templating, for better branding and consistent snippets in the search results.

An in-depth Schema.org integration that will increase your chance of getting rich results, by helping search engines to understand your content.

Full control over site breadcrumbs, so that users and search engines always know where they are.

Faster loading times for your whole website, due to an innovative way of managing data in WordPress.

[Premium] E-mail support for our Yoast SEO Premium users.

[Premium] The possibility to expand Yoast SEO with the News SEO, Video SEO, Local SEO and WooCommerce SEO extensions.

[Premium] New! Yoast SEO Premium comes with wide-ranging crawl settings that help you improve how search engines crawl your site.

[Premium] New! Yoast SEO Premium comes with an IndexNow integration to ping search engines like Microsoft Bing whenever you publish or update content.

Website Link: Yoast SEO

2*All in One SEO Pack: This plugin is another popular choice for WordPress users. It includes a range of features to help you optimize your site, including the ability to generate sitemaps and optimize page titles and meta descriptions.

All in One SEO Free Features

WordPress SEO Setup Wizard – Properly setup WordPress SEO in less than 10 minutes.
On-page SEO Optimization – optimize SEO code markup (without hiring a developer)
TruSEO score – detailed content & readability analysis to help you optimize your pages for higher SEO rankings.
Smart Meta Title & Description – Automatic SEO generation, dynamic SEO smart tags, and more.
Unlimited SEO Keywords – our SEO content analyzer helps you optimize your pages for unlimited SEO keywords.
XML Sitemap – Advanced XML sitemaps to boost your SEO rankings.
Video SEO Sitemap – Improve your SEO rankings with video sitemap.
News SEO Sitemap – Increase your SEO traffic with Google News sitemap.
RSS SEO Sitemap – Improve SEO crawl frequency with RSS sitemap.
Automatic Image SEO – Our image SEO module helps your images rank higher.
Local Business SEO – Improve your local business SEO presence with our local SEO module.
Multiple location SEO – Great for SEO optimization for businesses with multiple local store locations.
Rich Snippets Schema – Get better click through rate (CTR) and increase SEO rankings with rich snippets schema.
SEO Knowledge Graph Support – Improve your website’s search appearance with SEO Knowledge panel.
Advanced SEO Schema – Easily add advanced SEO schema markups like FAQ schema, product schema, recipe schema (food blogger SEO), software application schema markup (SaaS SEO), online course schema (for course SEO), and more using our Schema Generator.
Sitelinks Search Box – Helps you get a search box in Google SEO rankings.
Google Site Links – Our SEO markup can help you get sitelinks for your brand.
Robots.txt Editor – Control what SEO robots can see with our easy SEO robots.txt editor.
SEO Audit Checklist – Improve your website’s SEO ranking with our SEO audit checklist.
Google Search Console – Connect your WordPress site with Google webmaster tools to see additional SEO insights.
Search Engine Verification Tools – Easily integrate with other popular SEO webmaster tools to improve search visibility.
Google AMP SEO – Improve your mobile SEO rankings with Google AMP SEO.
Advanced SEO Canonical URLs – Prevent duplicate content in SEO with automatic canonical URLs and boost your SEO rankings.
Advanced Robots Meta SEO Settings – granular controls for no index, no follow, no archive, no snippet, max snippet, max video, and more.
RSS Content for SEO – Stop content theft from hurting your SEO rankings with our RSS Content tool.
User Access Control – Control who can manage your SEO settings with our advanced SEO access control.
Competitor Site SEO Analysis – Use our competitor SEO analysis to outrank them by improving your website’s SEO optimization.
Smart Breadcrumbs – Add Breadcrumb navigation to improve user experience and boost your SEO rankings. Comes with full SEO JSON+LD support.
Smart SEO Redirects – Setup proper 301 redirects to improve your SEO rankings.
404 Error Monitor for SEO – Monitor website 404 errors and set up proper SEO redirects to prevent losing SEO rankings.
Title and Nofollow for SEO – We make it easy for you to add title and nofollow to external links to improve SEO rankings.
Link Assistant – See a report of all your internal/external links and get high quality suggestions for internal linking opportunities.
Headline Analyzer – Analyze your page/posts headlines to optimize your site for higher SEO rankings.
IndexNow Integration – Instantly notify Bing and Yandex of SEO changes made to your sites content.
Microsoft Clarity Integration – Better understand how users interact with your website through heatmaps and session recordings.
WordPress REST API Integration – Manage your post and term SEO meta via the WordPress REST API for seamless integration with headless WordPress installations.
Crawl Quota Management – Use our Crawl Cleanup feature to manage your search engine crawl quota and index your important content faster.
Slack-style Emoji Picker – Include Emoji in your meta titles and descriptions to stand out in search results and increase your rankings.

Website Link: All in One SEO Pack

3*The SEO Framework: This plugin is designed to be lightweight and easy to use. It includes features such as automatic SEO settings, and the ability to customize page titles and descriptions.

SEO Framework Free Features

To top it off, this is the fastest full-featured SEO plugin, and it blends right into your WordPress website, without leaving you in the dark.
It’s easy to get started. Activate this plugin, and your site’s instantly protected against prominent SEO attacks. The SEO Framework will also prefill all critical meta tags for you. A real time-saver. Ingenious.
We poured over 18 000 hours into this plugin. Here are the results:

It is brilliant: The SEO Framework is an expert system for SEO. It is the only solution that can intelligently generate critical SEO meta tags in any language by reading your WordPress environment. This automation saves you a considerable amount of time that could be used to write more content or focus on other tasks. It also removes the need for advanced SEO knowledge.

It comes preconfigured: With The SEO Framework, we provide an excellent starting point for your website by rationally optimizing all your pages. Naturally, you can also tweak it however you like. If you’re not an SEO expert, learn what you may wish to optimize in our Setup guide.

It helps you optimize your metadata: We made the only SEO plugin that follows Google’s webmaster guidelines to the letter. It took years of research and tweaking to translate this well inside your WordPress interface. Finally, you can freely optimize your pages without having to worry about making critical mistakes.

It creates a beautiful overview: On your post overview pages, you’ll find color-coded guidelines. They suggest you how to improve your pages as you hover over them with your mouse. For example, when your titles are unbranded or when WordPress blocks indexing. Instinctively, touch-and keyboard navigation is also supported.

It includes exceptional support: We don’t outsource our support. We’re here for you. Feel free to drop by our support forums at any time to ask a question. More than 1400 inquiries have been answered personally, typically within 48 hours in the past five years.

It leaves no room for errors: We focus on the quality of features you need over the quantity on features you don’t. This trait makes this plugin unique, faster, more accurate, nearly bug-free, and more sustainable. The added benefit is that your site is unlikely to get penalized by search engines. We won’t steer you into writing unnatural content or allow you to trick search engines.

It remains genuine and pure: We built The SEO Framework for small to large corporations and enterprises. The interface is entirely accessible and seamlessly integrates within your dashboard. Therefore, interacting with this plugin feels natural. It might feel dull, but your WordPress dashboard shouldn’t be a billboard for our branding. We won’t ever change this.

It improves search presence: The SEO Framework ranks your website distinctively by enabling breadcrumbs for Google Search, and by automatically generating titles and descriptions according to Google’s guidelines. It also notifies Google, Bing, and all connected search networks automatically of your website’s changes with its built-in sitemap.

It makes social sharing easy: The SEO Framework automatically supports and allows you to further tailor the Open Graph, Facebook, and Twitter Cards protocols. It helps your posts stand out when they’re shared on various social networks, including Pinterest, Discord, and Whatsapp.

It feels more than accessible: We handpicked our color scheme so that people with any medically recognized color-vision deficiency can distinguish the guidelines set by search engines. We also implemented full keyboard-navigation and screen-reader support.

It protects you from mistakes: The SEO Framework steers you from making significant and common SEO mistakes. It leaves little room for you to mess up because the plugin already does everything SEO for you. For example, it automatically prevents duplicated content mistakes by enforcing strict canonical rules.

It follows best-practices and beyond: The biggest problems with WordPress plugins are security and compatibility. As part-time security researchers, we focus on making this plugin impenetrable. The SEO Framework also uses WordPress’s API whenever possible, making this plugin integrate neatly with every other plugin written with that in mind.

It has developers at heart: We encourage other developers to enhance and add functionality to this plugin. We’ve done so ourselves, already, with our extensions. Check out our API, and feel free to contribute!

It respects your privacy: The SEO Framework sends us no information and does not create cookies. Learn more from our strictly adhered-to privacy policy.

Website Link: The SEO Framework

4*Rank Math: This plugin is relatively new, but has already gained a lot of popularity due to its feature-rich interface and easy-to-use configuration options.

Unique Features of Rank Math PRO
Google Analytics & Search Console Integration (The only SEO plugin that provides it)

Integrated Google Analytics, AdSense & Search Console Data
Analyze SEO Performance of Each Post & Page
See Top Winning/Losing Posts & Keywords
Keep Track of Position History
Rank Tracker for Important Keywords

Schema aka Structured Data aka Rich Snippets. The BEST Schema Generator Available Online

20+ Pre-defined Schema types (more than any other plugin) –
Import Schema from Other Websites
Advanced Schema Builder [Advanced SEOs can use this to create any complex Schema Markup)
Schema Templates for Automation
Conditional Schema Markup
Inbuilt Schema Code Preview and Validation
Multiple Location Schema On Any Page (using the Shortcode)

Automation At Its BEST

Automated Image SEO
Advanced Filtering for Images [https://i.rankmath.com/zAUHHP]
Watermark Your images
Advanced Post filtering
Bulk Actions [index, noindex, redirect, etc.]
Quick Edit SEO Details
Bulk Import SEO Meta Details Using CSV file
Auto Detect Videos and Generate Schema Markup for Them
Auto Fetch Thumbnail, Duration of YouTube & Vimeo Videos
Automatically Flush Facebook Thumbnails
Open External Links in New Tabs
Nofollow External Links
Noindex Paginated, Archive, Search Result Pages

Instant Indexing for Bing & Yandex [Also Google using our Instant Indexing Plugin]

WooCommerce SEO

Automatic Schema for WooCommerce Products
Advanced Open Graph Tags for WooCommerce Products
Automatic NoIndex Hidden Products
Remove WooCommerce Product and Category Base
Add Custom Brands to Products
Add Global Identifier Like GTIN/MPN – Even to Variations

Workflow Improvements

Internal Role Manager
Inbuilt Google Trends Insights
Site Audit with 29 Unique Tests
Import Redirections Using CSV File
Categorize Redirections for Grouping
One-Click Redirection for 404s
Monitor Search Performance of Entire Portfolio
Easy and Advanced Mode

Miscellaneous

Supports bbPress SEO and BuddyPress SEO
Version Control – Rollback or Try Beta Versions

Website Link: Rank Math

5*SEO Press: This plugin is designed to be easy to use, with a focus on helping you to optimize your content for search engines. It includes features such as automatic XML sitemaps and the ability to set custom titles and descriptions for your pages.

SEOPress Free Features

Google Indexing API and IndexNow API (Bing / Yandex) to quickly index its content in these search engines

Installation wizard to quickly setup your site

Content analysis with unlimited keywords to help you write optimized content for search engines

Mobile / Desktop Google Preview to see how your post will looks like in Google search results

Facebook & Twitter Social Preview to see how your post will looks like on social media to increase conversions

Titles (with dynamic variables: custom fields, terms taxonomie…)

Meta descriptions (with dynamic variables too)

Open Graph and Twitter Cards to improve social media sharing (Facebook, LinkedIn, Instagram, Twitter, Pinterest, WhatsApp…)

Google Knowledge Graph

Google Analytics and Matomo with downloads tracking, custom dimensions, ip anonymization, remarketing, demographics and interest reporting, cross-domain tracking…(GDPR compatibility)

Microsoft Clarity integration: to capture session recordings, get instant heatmaps and powerful Insights for Free. Know how people interact with your site to improve user experience and conversions

Custom Canonical URL

Meta robots (noindex, nofollow, noimageindex, noarchive, nosnippet)

Build your custom XML Sitemap to improve search indexing

Image XML Sitemaps to improve search indexing for Google Images

Build your custom HTML Sitemap to enhanced navigation for visitors and improve search indexing

Link your social media accounts to your site

Redirections in post, pages, custom post types

Remove /category/ in URLs

Remove ?replytocom to avoid duplicate content

Redirect attachment pages to post parent

Redirect attachment pages to their file URL

Image SEO: Automatically set the image title / alt / caption / description

Import / Export settings from site to site.

Import posts and terms metadata from Yoast SEO, All In One SEO, SEO Framework, Rank Math, SEO Ultimate, WP Meta SEO, Premium SEO Pack, Squirrly and many other SEO plugins

Website Link: SEOPress

6*SmartCrawl: This plugin includes features such as automatic sitemaps and the ability to customize page titles and descriptions. It also includes a range of tools to help you improve your site's overall SEO performance.

SmartCrawl Free Features

One-Click Setup Wizard – Activate settings to boost your reach – no more guesswork!
SEO Checkup & Reports – Run a Checkup and get recommendations for improving SEO.
Titles & Meta Descriptions – Customizes how your meta titles and meta descriptions display on search pages.
Leverage Social Media – SmartCrawl includes Open Graph, Twitter card, and Pinterest verification and credits you when someone shares your posts.
Sitemap Generator – Choose which post types, archives and taxonomies you wish to include, exclude or add to the XML sitemap.
Smart Page Analyzer – SmartCrawl has an SEO checker that scans pages and posts for readability and keyword density and makes suggestions for optimizing your content.
SEO Crawl – Every time you add new content to your site, SmartCrawl will let Google know it’s time to re-crawl your site.
Schema Markup Support – Make it easier for search engines to understand the meaning of your content.
Schema Types Builder – Add and customize a range of schema markup types.
301 Redirect – Use SmartCrawl to redirect traffic from one URL to another to protect your hard work and take advantage of high producing links.
Integrate With Moz SEO Tools – Already using Moz? Connect your Moz reports and comparison analysis, including rank and links.
Quick Setup Import/Export – Quickly add your custom SmartCrawl SEO settings to all your sites with included import

Website Link: SmartCrawl

7*Squirrly SEO: This plugin is designed to be user-friendly and includes features such as keyword analysis and the ability to optimize your content for social media.

Squirrly Free Features

Get the perfect WordPress SEO setup – instantly! Over 650 features for SEO pre-configured for you during install.
All hand-holding. Completely educational. Squirrly provides a fail-proof, paint-by-numbers way of managing and improving your site’s SEO.
Access customized to-dos from an A.I. SEO consultant for better rankings, plus step-by-step guidance on implementation.
Use one tool for keyword research, SEO content optimization, content analysis, SEO guidance, technical SEO, site audits, rank tracking, and more.
Optimize your entire WordPress website with Squirrly SEO.
Perfect for: small business owners, content creators, bloggers, freelancers, and agencies looking to access clear guidelines for improving their SEO.

Website Link: Squirrly SEO

Conclusion

WordPress SEO plugins are a valuable tool for improving your site's search engine rankings and driving more traffic to your website.

By optimizing your content, improving your site's navigation, and analyzing your site's performance, you can make your website more visible to search engines and increase your online presence.

The ten WordPress SEO plugins mentioned in this article are some of the most popular and effective options available, and can help you to take your site's SEO to the next level.

No matter what your specific needs are, there's a plugin on this list that can help you to achieve your goals. So, it is recommended to choose a plugin that best fits your needs and start improving your website's SEO today.

bktantra...

Face whitening natural tips

noreply@blogger.com (BK Tantra Health & Tech) — Thu, 29 Dec 2022 17:24:00 +0000

There are several natural ways to help lighten and brighten the skin on your face:

Exfoliate regularly: Removing dead skin cells can help improve the appearance of your skin. You can use a gentle exfoliator or make your own by mixing equal parts honey and brown sugar.

Use a facial mask: A facial mask can help to nourish and moisturize your skin, making it appear brighter and healthier. Some natural ingredients that may be helpful for brightening the skin include lemon, turmeric, and coconut milk.

Stay hydrated: Drinking plenty of water can help to flush toxins out of your body and keep your skin looking radiant. Aim for at least 8 glasses of water per day.

Get plenty of sleep: Lack of sleep can cause your skin to look dull and tired. Aim for 7-9 hours of sleep per night to help keep your skin looking healthy and bright.

Eat a healthy diet: A diet rich in fruits, vegetables, and other nutrients can help to support healthy, radiant skin.

Wear sunscreen: Sun exposure can cause your skin to look dull and damaged. Wearing sunscreen can help to protect your skin from the damaging effects of the sun and help it to look bright and healthy.

Use a toner: A toner can help to remove excess dirt and oil from your skin, leaving it looking clean and refreshed. You can make your own toner by mixing equal parts water and apple cider vinegar.

Apply a facial oil: Facial oils, such as organ oil or jojoba oil, can help to moisturize and nourish your skin, giving it a healthy, radiant appearance.

Use a natural face scrub: A natural face scrub can help to remove dead skin cells and improve circulation, leaving your skin looking bright and refreshed. Some natural ingredients that may be helpful for making a face scrub include oatmeal, honey, and coconut oil.

Try a facial steam: A facial steam can help to open up your pores and remove impurities, leaving your skin looking clean and refreshed. To make a facial steam, boil a pot of water and add a few drops of essential oils, such as lavender or rosemary. Lean over the pot with a towel over your head and steam your face for 5-10 minutes.

Remember to always test a small patch of skin before using any new product or treatment, It's important to note that these tips may not work for everyone, and it's always a good idea to consult with a dermatologist if you have concerns about your skin.

In conclusion,

There are several natural ways to help lighten and brighten the skin on your face, including exfoliating regularly, using a facial mask, staying hydrated, getting plenty of sleep, eating a healthy diet, wearing sunscreen, using a toner, applying a facial oil, using a natural face scrub, and trying a facial steam. While these tips may not work for everyone, they can be a good starting point for maintaining healthy, radiant skin. It's always a good idea to consult with a dermatologist if you have any concerns about your skin or if you are considering using any new products or treatments.

Small Efforts Can Achieve Weight Loss

noreply@blogger.com (BK Tantra Health & Tech) — Sun, 04 Dec 2022 13:50:00 +0000

How Small Efforts In Portion Control Can Achieve Weight Loss

When embarking on a weight loss diet, it's easy to think about all the big steps that need to be taken regarding portion control and food: counting calories, keeping track of fat grams, eating enough fiber, etc. It's easy to get overwhelmed. Yet, if you take it one small step at a time, you can break this portion control effort into easily handled steps.

Start Planning

The easiest way to get a handle on portion control is to set aside one day out of the week and plan your menu. Nothing too detailed, unless you need it to be that way - just quickly jot down what you think you will eat for each meal and snack.

At that point, grab your plastic sandwich bags and your food storage containers and set aside how many you will need for each meal, each day: two sandwich bags for snacks, three storage containers for meals. Why? Because when you prepackage your food for school or work, you take away the danger of mindless overeating. You can do the same for food at home, too.

You may have saved money buying the family-sized bag of pretzels but if you end up eating the whole thing in one sitting, you find the cost of it staring back at you from the scale numbers as you weigh yourself. So portion out your snacks at home, too. It will save you from unnecessary .

Be Mindful of What You Eat

When you are eating out, a small but effective way to control portions is to ask for a doggie bag to be brought out with your meal. That way, you can quickly put half of the meal away for later and concentrate on eating what's in front of you, which is more likely to be a proper portion anyway.

Here's another super easy trick: know the serving size of your favorite treat. Then prepackage it. Is it a handful of chocolate candies? A half cup of that rich ice cream? Or maybe just a thin slice of cheesecake? Denying yourself is never a good idea when trying to lose weight. It seems contradictory, but when you give yourself a (little) treat while dieting, you will have a better chance of sticking to your weight loss program. The key is to know the size of a single serving, and then make sure it's ready on hand to have when the urge to indulge strikes. The best of dieting intentions can go awry when we are having one of those 'weak' moments.

@bktanra

Good Luck....Good Health

Good Fats Vs. Bad Fats for Weight Loss

noreply@blogger.com (BK Tantra Health & Tech) — Sun, 20 Feb 2022 11:42:00 +0000

Good Fats Vs. Bad Fats for Weight Loss

Let’s start with the basic truth about fat: it is absolutely essential to our bodies. It cushions our organs, helps assimilate certain vitamins, provides fuel for energy and most importantly, is essential to our brains – they are 60% fat! Plus, eating a little fat at every meal slows the digesting process down and keeps us feeling fuller, longer.

Now that we’ve established that fat is a critical to the well-being your body, let’s see how it fits into your diet. It’s important to know that there are three types of fat in your food – saturated, unsaturated and trans fat - and only one of those types will help you lose weight by keeping you feeling full and maintaining your health. The key to fat intake and weight loss is to make sure you don’t eat more than 30% of your daily calorie allowance in fat.

The Two Kinds of Bad Fats

Saturated fat is usually found in red meat, full fat dairy products such as butter, milk and cheese as well as in palm and palm kernel oils. So what makes it bad? It has been linked to inflammation in our bodies, which means it creates a continuously unhealthy environment that can lead to heart disease, cancer, and other illnesses. Limiting consumption red meat to once a week and using low-fat or fat free dairy products helps to control your weight and the inflammation.

Trans fats are man-made fats. Manufacturers found that this fat greatly extended the shelf life of baked goods like bread, cookies, and crackers and began incorporating it into the majority of foods we see today. The drawback? Our bodies can’t handle it. Because it is a man-made chemical, the human body doesn’t have the ability to break it down properly so it tries to store it, resulting in weight gain, inflammation and eventually, disease. Trans fats are also known to contribute to clogging up arteries. Extra tip: trans fats can also be listed as ‘partially hydrogenated fat’ on food labels, so if you see that phrase, don’t eat it.

The Good Fat

So what fats are good for you and your waistline? Unsaturated fat. Your body recognizes this type of fat as easily absorbable and containing useful nutrients. Examples of this type of fat are found in foods like olive oil, almonds, avocados, peanuts, walnuts, seeds, spinach, kale, and flax oil. Cold water fish like salmon, tuna, mackerel, sardines, and herring also contain unsaturated fat. Eating these types of food will keep you feeling full and keep your body healthy.

@bktanra

Good Luck....Good Health

Essential Vitamins and Minerals For Weight Loss

noreply@blogger.com (BK Tantra Health & Tech) — Sun, 20 Feb 2022 11:21:00 +0000

Essential Vitamins and Minerals For Weight Loss

While we all need to intake vitamins and minerals every day to remain healthy, weight loss can be helped along by ensuring we have adequate intake of a few particular nutrients. This is especially important considering in the past 20 years, modern farming practices have consistently produced food that, while plentiful and attractive to the eye, have 80% less nutritional value than they did a generation or two ago.

Chromium

Chromium is mineral that stabilizes blood sugar levels, decreasing the likelihood of sudden waves of hunger, mood swings, and binging. In the lonterm, it works to prevent diabetes and heart disease because of its leveling effect. You can take chromium as a supplement but it is always best to obtain it through foods such as corn, sweet potatoes, apples, eggs, tomatoes, and broccoli.

Magnesium

Surprisingly little emphasis is placed by the media on the role the mineral magnesium plays in weight loss. Magnesium plays critical parts in food digestion, insulin regulation (insulin determines whether energy is used or stored as fat), and controlling the body’s chemical reactions to stress, which causes weight gain. Food sources of magnesium include rice, wheat, and oat bran, pumpkin seeds, spinach, flax, sesame seeds, Brazil nuts, almonds, sunflower seeds, molasses and edamame (dry roasted soybeans).

Zinc

Here is another key player in the weight loss game: the mineral zinc helps control metabolism and lean muscle mass as well as the immune system, so this is one mineral to pay attention to. Quick tip: you can tell if you are zinc deficient by looking at your finger nails. If there are white spots, then that is a usually reliable indicator that you are lacking zinc in your diet. You can always take zinc in a supplemental form, but getting it from food sources is a much better route to take. Zinc can be found in oysters, toasted wheat germ, roasted pumpkin seeds, low fat roast beef, peanuts, crab, and lamb.

Vitamin D

Once just thought of as being useful for strong bones, Vitamin D is becoming a major force in the nutritional world, including the weight loss arena. Adequate amounts of this vitamin help transition the body metabolism from fat storing to fat burning and has the additional benefit of burning belly fat first. Vitamin D is made by exposing the skin to sunlight each day. While this is not always possible, you can take an oral supplement Vitamin D to ensure your body is maintaining proper levels.

Good Luck..Good Health,

@bktantra

Do You Need Weight Loss Supplements..?

noreply@blogger.com (BK Tantra Health & Tech) — Tue, 15 Feb 2022 16:17:00 +0000

Do You Need Weight Loss Supplements?

Losing weight involves a lot of change in your body – and not just in your eating and exercise habits. Internally, changing how your body goes about burning energy as well as how much energy it burns can be a time-consuming process. In this day and age of instant results, it’s no surprise there are weight loss supplements to speed up the process of shedding weight, whether you are just starting your diet or have hit a plateau in your weight loss journey.

How do you know when you need a weight loss supplement?

This can vary from person to person, but a general rule of thumb is when you have stalled at a particular weight for more than a month and have both increased your exercise as well as been true to your calorie goals, then you may want to think about a weight loss supplement.

The most important thing in deciding to use a supplement is talk to your doctor first. Why? There may be other reasons why you are not losing weight and your doctor may pick up on a change in your health that needs addressed.

Weight loss supplements can range from fiber supplements to meal replacements to herbs to man-made chemicals that increase the metabolism. Generally speaking, only a handful of supplements have any official track record of increasing weight loss. They most proven and reliable supplements are fiber and meal replacements.

Fiber

Dietary fiber, sometimes called roughage, is the part of food from plants that is indigestible by our gastric systems. Fiber – either through powder, capsule, or food - slows the digestive process down and makes you feel fuller. Fiber also acts as a type of broom as it moves through your intestines, collecting leftover debris and sweeping it out of the body, aiding in weight loss that normally isn’t addressed through exercise or calorie reduction. Be careful not to increase fiber too rapidly as it will cause bloating and gas as your intestines are cleaned out. Also be sure to drink two to three more glasses of water each day as you gradually increase your fiber intake so you do not become constipated.

Meal Replacements

Meal replacements – whether in the form of a bar, a shake, or a pre-made meal – really do work if you follow along with the plan. Usually, you substitute breakfast and lunch with the meal replacements and have a snack of fruit or other low calorie item and then around a 500 calorie dinner. When combined with consistency of maintaining caloric goals and exercising regularly, it really does help you lose weight.

Do Antioxidants Help Weight Loss?

noreply@blogger.com (BK Tantra Health & Tech) — Sun, 13 Feb 2022 10:02:00 +0000

Do Antioxidants Help Weight Loss?

You hear the word antioxidant a lot when people talk about health. But what exactly are antioxidants and how can they help with weight loss?

The way your body burns fuel is very similar to the way a fire in a fire place burns. There needs to be fuel and oxygen for the fire to start and to continue burning. Once the fire has died out, there is ash and soot left behind in the fireplace. In our bodies, fuel and oxygen are needed to produce the energy we need and once the process is done, there is residue left over, just like in the fire place. This residue is known by the name of oxidants. And just like soot in the fireplace, if oxidants aren't cleaned up, the result can be disastrous.

A healthy body is capable of cleaning up the normal load of oxidants. It does this by using antioxidants which clean the reside from the body and prevent from becoming an irritant and damaging other nearby cells. However, when we eat a lot junk food, don't exercise, don't drink enough water and live with an elevated level of stress consistently, the body is unable to remove the oxidants as efficiently as it should. If the body is overwhelmed with the oxidant level on a daily basis, then cells and tissues within the body start to deteriorate, setting up the environment for shortened cell life, lowered immune system functions, and general rapid aging of the entire body.

Being overweight generates a low but persistent level of inflammation in the body which adds to already unmanageable levels of oxidant activity. Your body is in a state of disrepair and cannot fix itself properly. That means losing weight is even harder because your body sees it as another form of stress.

There is a way to combat oxidative stress - certain foods have the ability to stop the corrosive oxidative effect and thus are called antioxidants. These foods - most of them fruits - excel at sweeping up the residue as well as stopping the chain of deterioration oxidants create. Making sure to include at least two cups of the following foods in your diet every day will go a long way in lowering the stress level of your body, allowing to heal and to release fat as it improves it fuel burning capabilities.

Those foods are:

* Blueberries

* Strawberries

* Prunes

* Blackberries

* Red delicious apples

* Granny Smith apples

* Plums

* Raspberries

* Sweet cherries

* Black, red kidney, or pinto beans

Eat and enjoy the weight loss!

@bktantra

A Guide to the 6 Nutrients Your Body Needs On A Daily Basis

noreply@blogger.com (BK Tantra Health & Tech) — Fri, 11 Feb 2022 11:47:00 +0000

A Guide to the 6 Nutrients Your Body Needs On A Daily Basis

For your body to function properly, you need to give your body six essential nutrients each day. Here's a quick overview of each one.

1) Water

Water is the most basic nutrient your body needs. Every single cell in your body needs it to function and up to 70% of our body is made up of water. It helps regulate our body temperature and heart beat, helps the cells deliver energy and is vital in burning fat, just to name a few functions. Most experts recommend 7-8 glasses of water a day in addition to the five servings of fruits and vegetables we should be eating. Anything with caffeine in it does not count toward your recommended daily allotment since caffeine drinks like coffee and tea expel water from the body.

2) Minerals

Minerals like magnesium are involved in over 500 distinct processes in the body; sodium and potassium help keep your heart beat regular and calcium is essential for not only your bones but for your muscles, too. Eating a wide variety of vegetables, especially dark leafy greens, will help provide the daily intake you need.

3) Vitamins

Vitamins are chemical components that help other chemical reactions happen in our bodies. Involved in almost every function in our body, from our immune system to our mood levels to our bone strength, vitamins make our bodies' functions possible. Since cooking destroys certain vitamins, it is best to eat the majority of your food raw, steamed, grilled, or stir-fried to get the most benefit from the available vitamins in your food.

4) Protein

Without protein, our bodies couldn't manufacture the amino acids needed to repair muscle tissue, or control certain hormones properly. It is also used as a source of energy when there are not enough carbohydrates available. Good sources of protein include eggs, fish, chicken, beef, milk, beans and seeds.

5) Carbohydrates

The fuel that is the body's first choice in running the brain and the muscles, carbohydrates play an important role in the everyday functioning of what makes us who we are. There are two classes of carbohydrates: simple and complex. Simple carbohydrates like honey, refined grains, and candy provide almost instant energy boost that doesn't last long. Complex carbohydrates, on the other hand, provide the body fuel as well, but also depart a more sustained source of energy, avoiding those highs and lows. Foods that should be considered as good carbohydrate sources are vegetables, legumes, nuts and seeds.

6) Fats

While scorned upon in the diet world, fats are absolutely essential to the functioning of our bodies. Our nerve fibers are sheathed in particular type of fat which enables the electric signals to travel properly. Our brains are mostly fat, helping us to think quickly. And our organs are cushioned by fat, protecting them from sudden jarring and in other cases, providing an emergency source of fuel when the rest of the fat storage has run out. Healthy sources of fat include olive oil, salmon, walnuts, and fish oil.

@bktantra

A Guide to Carbohydrates and Weight Loss

noreply@blogger.com (BK Tantra Health & Tech) — Fri, 11 Feb 2022 10:51:00 +0000

A Guide to Carbohydrates and Weight Loss

Carbohydrates are nutrients that your body breaks down to create sugar. Like other nutrients, carbohydrates also provide vitamins and minerals. But what does this have to do with losing weight?

Why Does The Body Need Sugar?

The cells in our body use sugar to make energy and your brain runs off of it exclusively for fuel. So, just like gas for your car, carbohydrates keeping the motor running. And while it is also true your body can run off fat and protein for a while, it will eventually need to switch back to carbohydrates, otherwise it will start eating its own muscle for fuel – not a good idea when dieting since it lowers your overall rate at which your body burns calories.

Two Kinds of Fuel

There are two types of carbohydrates: simple and complex. Simple carbohydrates are easily absorbed and provide quick energy to the body. Have you ever reached for a candy bar when you were feeling tired? That’s you feeding your body simple carbohydrates to get the boost you needed. More examples of simple carbohydrates are honey, breakfast cereals, breads and biscuits made with white flour, fruit juice, and most crackers.

Complex carbohydrates aren’t as quickly digested as your body since they usually contain fiber and as a result, don’t cause the spikes in blood sugar. They also carry a lot more nutrients than simple sugars. Some examples of complex carbohydrates include whole grains, fruits, vegetables, and legumes.

There has been a lot of talk about carbohydrates and how they hinder weight loss. To a certain extent that is true – if you eat too many carbs, then your body will end up storing them as fat. In addition, when you continue to go overboard on carbs, you become sluggish, overweight and retain water. But here’s the thing: you body needs carbohydrates to fuel your brain, to create red blood cells (a key component of blood) and to repair wounds. So how much is too much?

Recent scientific studies show that daily carbohydrate intake between 100 grams and 150 grams per day is right where you want to be; enough carbs to run your body in a healthy, efficient manner but not get in the way of weight loss. Of course, if you are exercising strenuously on a daily basis, are recovering from illness or surgery, or have other health issues like diabetes, your optimum carbohydrate intake level may be different – and in some case, dramatically different. It’s best to check with your doctor to be sure.

How to Create a Killer Instagram Stories and earn money

noreply@blogger.com (BK Tantra Health & Tech) — Sat, 29 Jan 2022 04:12:00 +0000

Listen Here 👇👇👇

How to Create a Killer Fitness, Lifestyle or Travel Brand With Instagram and Instagram Stories !!!

Did you know that Instagram is actually the second largest social network in terms of users?

Did you know that it has some of the very best engagement out of any platform too?

That may surprise you seeing as many people aren’t aware of just how big Instagram really is. That quickly becomes apparent though, when you look at some of the massive celebrities that owe their entire careers to Instagram. These are people who have become highly successful and found very lucrative sponsorship deals, simply by posting photos of themselves working out, wearing nice clothes or travelling the world.

They’re doing what they love, taking photos of it… and then getting paid huge amounts for their troubles!

That should tell you something about how powerful Instagram is and hopefully get you excited for the possibilities. Not only could you become one of those wealthy people but you could also leverage the platform to promote an existing business too. Many big companies are using Instagram to make a massive splash and are seeing massive increases in their profits as a result.

In this guide, you’ll learn how to use Instagram to create a highly successful fitness brand and we’ll see how you can apply the same principles to create a highly successful brand in just about any other niche, or to product an existing business interest that you may have.

We’ll also see how you can leverage the very newest features on Instagram – Instagram stories and Instagram live video – in order to make an even bigger impact that ever before.

Get ready, because we’re about to change your entire perspective on the nature of internet marketing…

Before we get started with the practical advice, we need to focus on some theory. We need to see what makes a successful Instagram account tick and how this same principle can be applied to any kind of business. And underpinning practically every successful Instagram account is just one key principle: selling the dream.

So what precisely does that mean? Well, essentially it means that you’re going to find your value proposition. You’re going to find the ‘thing that your business does for people’ and how you are making lives better and then you’re going to focus on that in a very emotive and compelling way.

A value proposition essentially means the thing that your business offers beyond the physical sum of your products parts.

For example then, you might sell clothes. If you sell clothes, then the physical sum of what you’re selling is the fabric, the design work and the sewing. This is what gives you your price.

But that’s not where the value lies. The value lies in what you’re claiming your product can do for people: how your product can make lives better. On the one hand, clothes make life better by keeping people warm. Hence the old adage: you don’t sell hats, you sell warm heads!

But more importantly, clothes have a big impact on how we feel about ourselves and on how others see us. And this is where the real value proposition lies. This is what enables you to offer value to others. In other words, your clothes can make people feel more confident, look more attractive, make more money, have more luck with the opposite sex… maybe even get a pay rise. You want people to feel amazing and for that confidence and that boost in appearance to help them get whatever they want from life.

And that is the ‘dream’ that you need to sell on Instagram.

So going back to the example we’re working with here: the fitness brand. What is the ‘dream’ in this case?

Simple: if you have a fitness brand, then your dream is to be healthy, to look amazing, to be physically intimidating and to have more luck in relationships.

People who are physically very fit will look and feel amazing. They will wake up first thing in the morning with tons of energy. They will put on clothes and look excellent in them. They will draw positive attention from the opposite sex. They will perform better in their careers by virtue of looking more attractive: all these things are going to help them to get what they want in life and to feel great doing it.

And when you learn how to sell that on Instagram, you can build a massive loyal following and sell pretty much anything…

So how do you sell that dream on Instagram? And why is Instagram a platform that allows you to do this better than nearly other platform?

Partly, it is the visual nature. You know what they say: a picture can tell a thousand words. You can tell your audience that they should be fitter and healthier but that will pale in comparison to the emotional impact you’d get from showing them that healthy and fit lifestyle!

Likewise, Instagram will lend itself naturally because Instagram is all about making the everyday and the mundane look desirable and artistic.

That’s what the ‘filters’ that you get from Instagram are all about. When you apply a filter to a photo, you are making it a little ‘hyper real’ and thereby increasing the emotional content. You are taking what you do and you are making it look that much more idealized. That is how you sell the dream, that is how you get an emotional response and that is how you build a following.

So if you have a fitness brand, what you need to do is to paint the lifestyle that you are selling. That means uploading photos of people running on beaches topless with beautiful sunsets behind them. These people have got incredible abs, bronze skin and maybe they’re running next to a stunning man or woman, laughing.

The same channel might show a guy in a suit but bursting out of it thanks to his bulging biceps, with incredible determination.

It might show a woman doing yoga in front of a sunrise while drinking a smoothie.

It might show a photo of someone training hard in the gym and looking incredible doing it.

To someone who wants to be fitter and healthier, to someone who wants to feel better about themselves, you are painting their ideal future. Your objective is not to make them feel inadequate about themselves: your objective is to make them feel inspired and to help them to dream about that perfect future.

Therefore, they will be moved to do what they can to get there and hopefully they will follow your advice to get there. When your advice becomes ‘buy this product’, they will be motivated by those powerful emotions to do just that. You have aligned their goals and dreams with your product and brand and in doing so, you have made it incredibly desirable.

So what does this look like in practice?

A good place to start is by identifying your brand and your mission statement. Make sure that you know precisely what your brand is and what it is that you hope to achieve through your product. Don’t just be about the money: have something more than that that you want to do for people. Have a purpose and a goal, so that your followers can feel almost as though they are joining a movement when they hit that ‘follow’ button.

Create a brand that people can feel excited about.

Once you’ve done that, you can identify the kinds of pictures and videos you need to start uploading. This will allow you to make sure that you remain on-brand at all times and on-message. Consistency is highly important here, as if you are constantly posting about different subjects, then you will find that your followers become frustrated and unsubscribe.

If someone follows a fitness brand on Instagram, they do so because they are interested in fitness and they want to see more of that type of content. They do not do it because they want to see photos of your dog.

Stay on-message then and post every single day at least. To help you do this, something you can do is to take a bunch of photos in a few days and then keep them in a folder to fall back on on the days when you don’t have much that you can use. Spend a day with a high quality photo and build up a selection of photos that way.

As for the type of that you take, you need to make these look as professional and as well composed as possible. Professional photos will help you to build authority and trust in your niche and will make you feel like a legitimate outfit, rather than some hobbyist taking photos in their spare time.

Meanwhile, you need to know how to frame and compose your shots in order to get the maximum emotional benefit…

Hardware:

The first way to increase the quality of the photos that you are taking is to get a high quality camera. A great camera will be one that has a good sensor, a high quality lens and lots of options allowing you to control things like the shutter speed. Usually, this is going to mean either a DSLR camera, or a bridge camera.

Using this and then uploading your photos via a USB will result in much higher production values than simply relying on your phone – and especially if you also invest in some good lighting. Getting a lightbox can help a great deal as that way you’re not always going to be relying on it being sunny weather outside in order to take your photos.

Having a good camera phone is a good idea too though, as many of the photos you take will probably be spur of the moment and things that you snap while out and about – especially if you have a personal brand and if you live the lifestyle you preach. Take your camera to the gym and get the occasional photo so that people can feel like they’re a part of your workouts!

Some Tips for Taking Great Photos:

Perhaps more important than the equipment is the wetware – the person behind the camera. You need to know how to tell a story and how to make it into something that inspires people.

So what does it mean to tell a story? It means that your photo needs to communicate more than is in the frame.

Think about that shot of someone doing sit ups on the beach in the evening. What does that tell you about this person and about their lifestyle?

Sure, it says that they have great abs and they look good too. But it also tells you that they live somewhere beautiful and that they have the free time to actually enjoy that area of natural beauty. It also tells you that they have plenty of energy – enough energy to be working out at this time. And it tells you that they’re dedicated.

All these things are desirable and especially if they’re tanned, good looking and wearing great clothes too!

Running on the beach against a sunset says the same thing. But so too does a photo of footprints in the sand, or perhaps a pair of running shoes with headphones draped over them and a silhouette doing yoga in the background.

The more of a story you can tell in your photo, the more successful it will be: this way your photo is once again more than the sum of its parts and that is naturally engaging because people are going to want to know what the story is all about and they’re going to want to try and piece it together.

It’s also important that you design your photo so that nothing will shatter the image that you’re trying to create.

For example, if you want to make an image of someone who is healthy and happy and who loves going on runs in the sun, then you need to ensure that you avoid cloudy, rainy skies that will ruin that impression. You need to make sure that the person in that photo is well groomed. And you need to ensure that they don’t have any stains on them.

I learned how important these small details are working for a tech firm. I was being taught to collect ‘b-roll’ of gadgets that we were reviewing and they pointed out to me how having the phone look dusty in the photo would completely ruin the professionalism of the video. Likewise, if the phone was left on a park bench, then it was very important that the bench shouldn’t have any ugly marks on it. A big lump of bird poo would massively impact on the vibe of ‘desirable tech’ that the brand was aiming for!

Of course you also need to make the photo as dynamic and as engaging naturally as it can be. That comes down partly to the quality of the camera but also to your own ability to frame the shot. Think about your foreground, middle ground and background. Ideally, you want something interesting in each layer as this will give your photo depth, meaning it will look more three dimensional. Try to find elements like paths or rivers that can lead the eye from the foreground into the background.

Another thing to consider is scale. Can you make something look bigger or smaller by its proximity to other items? Can you make something more exciting in that same way?

You should also always pay attention to where the light source is in relation to the subject. The best scenario is to have most objects lit from the side in portrait. This will create more dynamic and interesting shadows and is what is known as ‘Rembrandt lighting’.

Don’t forget that you can cheat to make your photos look more beautiful and desirable by applying effects and filters. Just turn up the brightness a little, or if you want to go for a grungy gym aesthetic… turn it down!

The latest addition to Instagram’s roster of features is Instagram Stories, which brings with it Live Video. Stories allow you to create photos that will only last for a short amount of time (24 hours) before self-destructing. They appear at the top of a follower’s homefeed and thus have particularly good engagement.

Live video meanwhile is broadcast live, giving you the opportunity to respond in real-time to comments being left on your videos and to actually directly interact with your followers. Both these tools provide you with a way to interact more directly with your fans and to give them a sense of knowing you a little better.

This works particularly well for personal brands. These are brands that rest on your own individual personality and that give you a more personal relationship with your audience. But even for start-ups and small businesses, giving people an insight into your working day can be a very powerful thing. As can being able to review a product live and actually respond immediately to questions. This makes such a big impression on visitors and is a fantastic way to build trust and authority.

In both cases, these tools also allow you a little more freedom and leeway on the kind of content you create. When you post any picture to Instagram that will appear on your ‘grid’, you need to think about how this will look for people discovering your account for the first time. Every single picture could be someone’s first impression of you and so you need to ensure that it fits your brand and your mission statement.

Conversely though, with the stories feature, you will be able to upload photos precisely for your existing fans, which can bring them along on trips, or which can even be intended as a joke. It won’t impact on people checking you out for the first time but it will allow you to build a closer relationship with your existing followers and let them feel as though they are getting privileged access to your brand, your story and your lifestyle.

Certain content works particularly well for live video and for stories, whereas other content will work better on your main feed. Then there are the ‘boomerangs’ which work like small, looping GiFs and which can be highly viral when used well.

All of these things can help you to further sell the image of someone who is in incredible shape and who looks amazing – and of someone who can help others to do the same.

The same principles will also apply whatever other niche your brand is and whether you are a blogger, a vlogger or a large corporation.

To learn all of the secrets of successful Instagram marketing, to see how to bring thousands of fresh views to your channel and to learn how to use advanced techniques to sell products; click on below and dowload the scecret of Instagram success:

There, we’ll go over everything we’ve covered here in much more detail and we’ll also take extra time examining the power and the importance of Instagram Stories. What’s more, is that you’ll learn how to use your brand in order to attract a high paying sponsor, or in order to sell products in huge numbers.

In short, you will learn how to use all of the latest features of Instagram to their fullest in order to drive huge sales and build a massive brand with thousands of highly loyal followers. To get started, check out that book today!

Otherwise, it’s time to get started on growing your own channel. What’s your story? How are you going to make your channel stand out from the crowd? And what is the ‘dream’ that you’re going to sell through your photos and videos?

@bktantra

How to Get 100 Followers a Day on Instagram

noreply@blogger.com (BK Tantra Health & Tech) — Thu, 27 Jan 2022 19:40:00 +0000

Introduction

Instagram is a huge social network with over 1 million active users – a user base that is continuing to grow even now with no signs of slowing down. It is quick to manage thanks to its largely visual nature, and has some of the best engagement on the web.

Many companies use Instagram to boost their products and services to extraordinary popularity. Moreover, there are countless ‘Instagram celebrities’ who make a living from posting to Instagram alone. Some of them get paid hundreds of thousands of dollars for a single post.

That ought to tell you something about how much big companies value Instagram!

But despite all this, countless businesses are still failing to gain any momentum on the platform. That’s because they’re stuck posting the same content day after day, not providing any value for their audience, and not quite ‘getting it’ when it comes to what sticks or what strategies work.

That’s where this quick report comes in. Read on and we’re going to change the way you view Instagram and the way your business operates.

Instagram – Seller of Dreams

This report is split into two parts. First we’ll see how you can create a real movement by understanding what makes Instagram tick. Then we’ll get into the granular details – the tips and tricks that make any Instagram account grow faster.We’ll start with the big picture, then get down to the details.

And speaking of big picture, that’s what Instagram is all about for business. It’s about selling a dream or a ‘value proposition’. Being very visual, Instagram lends itself to promoting feelings over figures – it shows people who are successful, who are happy, or who are very trendy.

This in turn creates an instant visceral reaction in the viewer, who is socially motivated to want to do the same things and feel the same way. That’s why we follow aspirational accounts, and it’s why Instagram posts have the potential to influence moreso that anything you can accomplish on Twitter.

Like they say: a picture is worth a thousand words!

In fact, you could even go so far as to pin many a cultural movement on Instagram. Instagram is at least partially responsible for the selfie for instance – selfies are at least somewhat a way for teens and others to express themselves online and this has spilled out into countless other mediums. Some would go so far as to blame Instagram for creating a more narcissistic population.

Likewise, Instagram can be held partially responsible for the entire ‘hipster’ movement.

Hipsters are generally regarded as millennials who are very ‘self-aware’ (or self-conscious, depending on your point of view). They are people who are dissatisfied with many aspects of modern society, and who have as a result decided to be actively ‘different’ from those around them.

They are less interested in making lots of money and wearing suits, and more interested in taking photos of beautiful sunsets, of their holiday destinations, and of plates of food.

Instagram helped to facilitate this shift in focus by providing just the right tools. The simple filters that Instagram offer allow anyone to take a mundane moment from their life and make it look ‘beautiful’ or at the very least, artistic. In doing so, they alter our focus and find the beauty and the appeal in our lives. And to this day, Instagram is filled with hipsters taking photos of their food, or of glasses standing alone on tables. Then there are the photos of bullet journals, carefully placed on desks surrounded by coffee and potted plants.

There are other corners of Instagram of course. There is a huge fitness community for example, filled with photos of people looking tanned and muscular while jogging down the beach. Travel is absolutely huge. Beauty and beauty products likewise have a big place. And fashion is perfectly suited to this visual medium.

Art and photography do well on Instagram too. And there is a larger silver-surfer contingent than you might think, made up particularly of people who enjoy activities like hiking, bird spotting, sewing etc.

Then there is the rather dubious concept of ‘stunting’ on Instagram.

What is stunting? It’s the act of creating an account in order to portray a particular image, that actually isn’t authentic. Most often? It means looking extremely wealthy and

successful. For example then, a stunter might post an image of their hand on the wheel of a Lamborghini, wearing a Rolex and with a wad of cash on the seat next to them. In reality though, they are testing the car at a show-room, the Rolex is a knock-off, and the cash is just $100 that they withdrew in small notes.

Believe it or not, people actually make a living from stunting! This is the most concrete example of the ‘law of attraction’ in action. Fake it until you make it!

If all this sounds surprising, the point is that we can do the precise same thing for our business. By posting about the lifestyle and using the filters and your photography in order to make it all look amazing and desirable, you can make an account that is highly persuasive and that will grow exponentially.

Think of this as a movement, rather than just a corporate brand. It’s why companies like Apple are so successful – they speak to the creative side, the showy side, and the aspirational side of the buyer. That’s what Instagram will let you do.

What and How to Post

With all that said, you need to make sure you are posting images and videos that help to convey the message you wish to portray. Ideally, someone should see one of your images and feel inspired and moved – in turn seeking out your content to learn more.

For many, this means taking photos that are as attractive as possible – so if you have photography skills, then that’s ideal! Each photo should somehow tell a story, and show the benefits of the product or service you’re offering.

At the same time, it also means sharing videos – which actually have a higher engagement than video on Instagram!

But what if you aren’t an amazing photographer or you aren’t confident in your skills? Fortunately, there are some things you can do to get around that.

Editing

Both pictures and videos should be edited in order to get the very most from them – this way you can turn a bland photo into something truly eye-catching. If you are serious about your photography, then shoot your images in the RAW file format, using a flat color profile (low contrast and vibrancy). This provides you with the maximum amount of pure information, meaning that you can then open them up in Lightroom or Photoshop and make them look fantastic by playing with the color curves, saturation, etc.

This is also an opportunity to add text, effects, and more. There are some amazing ‘presets’ you can find for photography that will generate some amazing looking shots.

Note that Instagram also now offers basic editing allowing you to add things like vignette effects, or to alter the contrast and shadows etc. This is an easy way to ‘fix’ a photo that perhaps came out a little over-exposed for instance.

Video can be edited meanwhile using Sony Vegas Pro, Final Cut, Adobe Premiere, or even iOS software like Luma Fusion. This way, you can chop together a long piece of footage to be punchier and more exciting. Add some music and color grading and you can make your video much more impactful.

Using Stock Photography

Another option is to use stock photography! You can find royalty free photo sites, or alternatively buy them from a site like Envato Elements (elements.envato.com). Here, you’ll find huge lists of photos that are available for you to use and even to edit.

And that’s the key point, because you can edit photos in order to make them unique to your brand. For example, if you have a fitness business, then you can take photos of people in the gym or running on the beach, and then add motivational quotes over the top and some filters. These kinds of accounts are extremely easy to run and maintain and yet they are highly successful because they tick all the boxes we’re looking atIn seconds, you can download an image of someone jogging on the beach, turn it black and white, then add some beautiful text with a fancy font on top. It just take a few moments to learn the editing skills and to get access to the account. The same strategy can work whether you’re selling cars, a dating website, or practically anything else.

The best bit? It ticks all the boxes we’re looking for: allowing you to convey your value proposition, create photos that stand out, and help your audience to feel something that motivates them to buy.

Frequency and Tips

Using editing and occasionally stock photos, you can create a high volume of high quality images that people will want to follow you in order to keep seeing.

The next trick is to make sure that they are getting found and that they are getting engagement

So how often should you post? The good news is that the guess work has been taken out of the equation: businesses on average recommend posting 1-3 times per day in order to achieve maximum engagement. They recommend posting between 10am-3pm for local businesses, or 6pm GMT if you have a global audience.

The next tip: post in portrait orientation wherever possible. This will increase the amount of space your photo takes up in a vertical feed, and it will increase the amount of time your audience sees it for as a result!

Next: use the right hashtags. Instagram lets you add up to 30 hashtags for each image post, and that means you have thirty opportunities to help people find you. If you could play the lottery for free 30 times, would you only enter five times? No!

The best hashtags are the ones that are popular (100,000 posts+) but not insanely popular (1,000,000 posts+).

Hashtags that are too popular will mean your content gets drowned out the moment you post, while those that are too niche won’t bring enough views in. Aim for that happy sweet spot in the middle, but also use a range of hashtags with a couple at both end of the spectrum.

More valuable still are the hashtags that are very hot topics in your niche, or that are trending generally. Use ‘news jacking’ in order to ride off the success of a popular topic. Ask yourself what you could post that would be relevant.

More Ways to Engage

Finally, make sure you engage with your audience using every other available trick. You can pay for sponsored posts and ads, but you actually don’t need to if you focus on answering the comments on your posts, commenting on other people’s posts, and liking their photos. Follow people in your niche too, and try to use hashtags and mentions to get noticed by bigger brands.

Follow 20 new accounts and you’ll likely get 10 follows back as long as they are relevant and especially if you’ve engaged with them in the past. And remember: this growth is exponential over time,

Using Instagram’s Live Video and Stories is another way you can engage more – especially as these will sometimes notify users that you’ve just posted. That’s a great way to interact in a more personal and direct manner with your audience, which in turn means that you can build that trust and authority.

Finally, work with other creators to do ad swaps and to promote each other every so often.

If you do all this, if you are consistent, and if you put real effort into delivering a message to your audience – then there is every chance that you could generate AT LEAST 100 new followers a day. And because this growth is exponential… the sky is the limit!

Modern Vlogging - Creating a successful video blog for profit

noreply@blogger.com (BK Tantra Health & Tech) — Wed, 26 Jan 2022 19:27:00 +0000

Why Should You Start A Vlog?

People are curious by nature and they like to see what other people are doing with their lives. This is the reason why reality TV is so successful. What are the ordinary people doing out there? What are their hopes and dreams? What excites them and how do they go about their day?

It does not matter that someone doesn’t know you. You have a message to share with the world and a vlog is the perfect way to do it. Sure you could create a conventional blog, write posts about your life, and share your experiences. However, people prefer video.

In a survey conducted by HubSpot a while ago, they discovered that 72% of participants preferred to watch video rather than read a blog post to learn how to do something or find out more about a product or a service.

YouTube is a giant of a website. 1 billion users consume hours of video every day. There will always be somebody searching YouTube for what you are good``. This provides you with a fantastic opportunity.

With a vlog you can create a real connection with your viewers. It is different to creating a one off video. If you provide quality videos (and you must) then people will eagerly await the next one that you upload.

There are many vlogging success stories. These are ordinary people who drastically changed their lives through vlogging. They have all kinds of sponsorship deals and several different revenue streams. Some vloggers became millionaires very quickly – there is no reason why you cannot be the next vlogging sensation.

In this short report we will provide you with the 7 ways to start a successful vlog. How you start your vlog is really important. If you don’t get off to a flying start then it will be a real struggle for you. Use the methods in this report and you won’t go wrong.

The most successful vlogs are always planned. The vlog owner has thought through what they want to achieve with their vlog and put a plan of action in place. You must do the same. The starting point is to define the goal of your vlog.

This is something that you can easily do in a short time. Start right now and have the goal of your vlog defined in a few hours. Don’t spend too much time on this. Some people will spend weeks planning something and then it never happens.

What are you going to communicate with your vlog? You need to vlog about something that you can get excited about. Remember that you want to make a profit from your vlog so you need to think about how you will do this.

So start off by writing a list of all the things that interest you. Here are some good ideas for vlogs:

Travelling the world
Making money online
Beauty and makeup
Owning a pet
Sports fan vlogs
Learning specific skills
Getting the girl/boy

The main reason that all of these ideas are good is because there is so much scope for creating videos here. The other good reason is that these kinds of vlogs are pretty easy to monetize. And that’s good news isn’t it?

Go to YouTube and have a look at what other people are vlogging about. This should give you even more inspiration. Don’t worry that there are a lot of other players in the same niche. Competition is a good thing. It proves that there is an audience out there.

Your personality is very different to the other people making the vlogs in your niche. This will make you stand out. It would be more of a concern if there were not vlogs already out there in the niche you were interested in.

OK so you have chosen an idea for your vlog. Now it is time to see the size of the market and what type of audience your vlog will appeal to. This is a very important exercise. Checking that there are other vlogs in your niche is a good first step but it is not enough.

The first thing you need to do is some keyword research. You need to find out what terms people are using to find videos in your niche and how often they are looking (search volume). You can do this for free by using the Google Keyword Planner.

To access the Google Keyword Planner you will need a free Google account (such as a Gmail email address) and you will need to open a free Google AdWords account – don’t worry you are not going to spend any money!

Once you are in the Google Keyword Planner enter a main keyword for your niche. As an example we will use “makeup”. There are hundreds of thousands of searches each month on Google for this term.

The Google Keyword Planner also came up with a lot of other great related terms such as:

Eye makeup
Makeup set
Makeup kit
Makeup brands
Cheap makeup
Primer makeup
Face makeup

And there were a lot more keyword suggestions. These are all great ideas for videos. Every one of these terms are searched for thousands of times a month. OK this is for Google, but the same terms are going to be used in the search box on YouTube.

There are two things to bear in mind here:

The search volume
The different related keyword terms

The search volume confirms there is a demand for information around the specific keywords. A lot of people want to know about “eye makeup” for example. The related keywords show you the scope of the niche. There are so many different topics that you can create videos about. This is a very good niche for a vlog.

What about your audience? If you want to have a successful vlog then you need to focus on your target audience. This starts by knowing who your target audience is. What are their interests? What are the gender and age demographics? What kind of videos do they like? Where do they come from?

When you know the answers to all of these questions you can fine tune your videos so that they meet all of the requirements of your target audience. It is no use just guessing and creating any kind of video. There is a high probability that you will get it wrong.

Find out what questions your target market are asking. Do they want tutorials on how to use eye makeup to the best effect? Do they want to know what the best makeup products are? Are they looking for the best budget makeup?

Your vlog needs to answer the questions that your target market has. When you are able to do this your vlog will be successful. It’s simple really – give people what they want and they will come back for more and tell the world about it.

Nobody is going to expect you to create Hollywood style videos but they will expect quality. OK you could get away with recording your vlog videos on your smartphone. The cameras and microphones in today’s smartphones are pretty good, but if you are serious about your vlog, and you must be, then there are better tools available.

Your viewers will expect your video to be clear and sharp. HD video quality is easy to create these days with inexpensive cameras. You don’t need the latest Sony professional camera costing thousands of dollars. To start with you can get a camera that shoots 720p HD for under $100.

If you are going to shoot a lot of outdoor footage then a good solution is the GoPro Hero. This is real quality at a good price. By making an investment in a good camera you will be more committed to your vlog which is a good thing.

Next is audio. A video that has poor audio quality is never well received. Some people will create tutorial videos on their laptops and then use the internal laptop microphone. These are usually really poor quality - so don’t do this. Invest in a good quality microphone to ensure audio is clear.

What about software? Well you will need a video editing suite whatever kind of videos you create. If you are going to provide tutorials (always good) then you will probably want to record your computer desktop.

Let’s start with video editing. It is very unlikely that you will shoot a perfect video the first time around so you will need to cut stuff out and add some refinements to make your videos really look professional.

You can do this for free by using Windows Movie Maker for Windows computers or iMovie for Mac computers. Both of these video editing programs have all that you need to make really professional videos. There are other video editing suites that cost a lot of money but you don’t need these to get started.

For recording your computer desktop then Camtasia is the best choice. It works on Windows and Mac computers and costs around $200. There is a free trial so you can test it out first. If you are on a budget then CamStudio is a free alternative that will do most of the basic things for Windows users.

There are free applications for Mac users available too.

Video quality is everything so don’t be afraid to invest a few dollars into your vlog. It will definitely pay you back in the long run. Poor quality videos just don’t cut it and you will not get many channel subscribers which is the opposite of what you want.

OK the first thing to say here is that there is no better platform to use for your vlog than YouTube. At the time of writing this report it is the second most visited website on the planet just behind Google and just ahead of Facebook. Every day YouTube gets around 4 billion views!

The first step to creating your YouTube channel is to decide on a name for your vlog. This will be your brand. Some people use their own name which is fine. But if you don’t want to do that then you need to get creative and think of a memorable name. Then you need to check that nobody else has a channel with this name.

With your channel name decided you need to create it. You will need a Google account to setup a YouTube account if you don’t have one already. Login to your YouTube account and create your channel (there are plenty of videos on YouTube to show you how to do this).

To be taken seriously you need some good channel art. Don’t worry you don’t have to be a graphic designer to do this. Don’t spend a lot of time trying to do this yourself. Head over to Fiverr.com and find a good designer that will create your YouTube channel art for a few dollars.

Once your YouTube channel has been established for more than 30 days and you have some videos uploaded and more than 100 subscribers then apply for a custom channel URL. This is very important for your marketing.

This is essential. It is not about quantity it is about quality. If people like your video (which is what you want) then they will expect you to upload new videos regularly. We will discuss this more later.

Unless you are confident to sit in front of a camera and record videos on the fly it is best to create a video script and storyboard. This will take a bit of effort but it is really worth doing. You don’t have to write every word down that you are going to say in your video script. Just add pointers and “lead ins” so that you can discuss each aspect of the video.

If you are going to create a tutorial then plan the footage you will need. Are you going to demonstrate how to do something live or do you need to record your computer screen to show “over the shoulder” how to do something? Both of these are fine but you need a plan.

Once you have your video plan and script done then create a storyboard. What happens first and then all the segments right to the end. It is vital that your videos start well and end well. A great start will compel viewers to keep on watching. A great ending will leave them wanting more videos from you.

When you are recording make sure that you are passionate and excited. If you are not passionate about your videos then how can you expect your viewers to be excited to watch them? Don’t resort to a monotone delivery – people don’t want this. If you need to work on your skills here then do it.

Be sure to appeal to the viewer’s emotions as much as possible. Make them excited by telling them that they will get fantastic results. Use as many superlatives as you can without overdoing it. Tell them that they will look beautiful if they follow your makeup tips for example.

With all of your videos ask the viewers to subscribe to your channel and like the video. Think about how you want to end each video. What do you want the viewer to do (if anything) when they have finished watching?

Do you want them to visit your website and subscribe to your email list for other “insider tips and secrets?” Do you want them to buy something? Use a good call to action at the end. Tell them to do this halfway through the video as well just in case they don’t watch your video all the way through.

Don’t overdo this. Provide them with value as a priority. Just mention that you have a newsletter with other great tips that they can only get by being an email subscriber for example. You are not trying to sell a used car!

Always encourage interaction in your videos. Tell your viewers that you would love to receive their comments about the video as your aim is to provide them with what they want. When you receive comments always respond to them as fast as you can.

So how often should you create new videos for your vlog? Well this is really up to you but we would recommend that you upload new videos at least once every 2 weeks. If you leave too much time between posting videos people will forget about your vlog and go somewhere else.

Many YouTube videos that are optimized properly appear on the first page of Google for related search terms. This is awesome! There are no guarantees here but at the very least you want your videos to appear in the YouTube search results when people search there (which a lot will).

Earlier on in this report we recommended that you conduct keyword research for your vlog. We also recommend that you do this for all of your videos. So if you are going to make a video about “eye makeup” then input that into the Google Keyword Planner and see what related terms come up. Create a list of around 5-10 good keywords per video.

The most important part of YouTube video optimization is your video title. Create an appealing title that people will want to click on. Include your main keyword in the title as well. So for your eye makeup video you could use: Stunning Eye Makeup Tips For The Most Beautiful Eyes

Brainstorm a few different titles with the main keyword “eye makeup” in them. Then choose the one that appeals the most. Don’t just use your main keyword as the title e.g. Eye Makeup. This is boring and you want to add more persuasive words to get the click.

Next write a description for your video. If you are going to add an external link to your website for example then add this first so that it appears above the fold. Your description needs to describe what your video is all about so think benefits here. Naturally include a few of your keywords too.

The last step is your video tags. Don’t go crazy with this. Add around 5-8 tags from your keyword list including your main keyword. At the time of writing there is a 400 character limit on tags. Don’t think that you have to use all of these characters because you don’t.

One final thing here is your video thumbnail. This doesn’t really impact your optimization but a good thumbnail will always get the click over a poor one. Some people design specific thumbnails for each video. Whatever you do make your thumbnails really stand out.

Don’t just rely on YouTube search traffic for views to your vlog videos. Do everything that you can to get the word out to people that your new vlog has arrived. Tell everyone that you know about your vlog.

Use social media to make posts about your vlog. Facebook, Twitter and Instagram are all good platforms to promote videos. There are other social sites such as Reddit.com and Quora.com which you can use to promote your vlog. Take advantage of all of these platforms.

Don’t believe in the “build it and they will come” philosophy. Yes you will get some views to your videos and some subscribers just from YouTube search traffic. But this will never be enough to really make your vlog take off.

The name of the game is to increase the number of subscribers that your YouTube channel has. Focus on this rather than the money you can make. When you achieve high subscriber numbers the money will naturally follow.

You need to be totally committed to your vlog if you want it to be a success. Consistency is very important. You need to make high quality videos on a consistent basis and be consistent with your video uploading and the promotion of your vlog.

It is going to take time for you to reach a high number of subscribers but if you stick at it then this will come. High subscriber numbers will open doors for you with sponsorships and other money making opportunities.

So follow the 7 ways to start a great vlog in this report and you won’t go wrong. If you don’t have the right recording equipment then get it. You must avoid uploading poor quality videos. Good luck with your vlog and your rise to fame on YouTube!

@bktantra

Would vegetable be able to fat diminish the danger of strokes ???

noreply@blogger.com (BK Tantra Health & Tech) — Sun, 16 Jan 2022 19:12:00 +0000

Would vegetable be able to fat diminish the danger of strokes?

Our dietary patterns can characterize our ailments. In this way, assuming you have been passing up vegetables, the time has come to supplant creature and dairy fat with vegetable fat as a new report recommends that vegetable fat might decrease the danger of strokes.

The Study

Eating higher aggregate sums of red meat, handled red meat and non-dairy creature fat expanded the danger of stroke, while burning-through more vegetable fat or polyunsaturated fat brought down it, as per starter examination to be introduced at the American Heart Association’s Scientific Sessions 2021. The gathering will be completely virtual, Saturday, November 13 through Monday, November 15, 2021, and is a head worldwide trade of the most recent logical progressions, examination and proof based clinical practice refreshes in cardiovascular science for medical care experts around the world.

This review is quick to thoroughly break down the effect on stroke hazard from fat got from vegetable, dairy and non-dairy creature sources.

The Analysis

The agents broke down 27 years of follow-up from 117,136 members in the Nurses’ Health Study (1984-2016) and Health Professionals Follow-up Study (1986-2016), two of the biggest examinations to inspect the danger factors for different constant infections. Members were age 50 years all things considered, 63% were ladies, 97% white, and all were liberated from coronary illness and malignant growth at enlistment. Toward the start and at regular intervals during the review, members finished food recurrence polls that were utilized to ascertain the sum, source and sorts of fat in their eating regimens over the earlier year. Scientists determined the aggregate normal of the dietary information after some time to reflect long haul dietary admission. Measure of fat admission was separated in to 5 gatherings, or quintiles.

In the review, complete red meat included hamburger, pork or sheep as a principle dish, in sandwiches or blended dishes, and handled red meats. Handled red meats included bacon, frankfurter, bologna, wieners, salami and other handled meats.

The agents found

During the review, 6,189 members had strokes, including 2,967 ischemic strokes (brought about by a coagulation removing blood stream to part of the mind) and 814 haemorrhagic strokes (brought about by draining of vessels in the cerebrum).

Members in the most elevated quintile of non-dairy creature fat admission were 16% bound to encounter a stroke than the individuals who ate the least (the most reduced quintile).

Dairy fat in items, like cheddar, spread, milk, frozen yogurt and cream was not related with a higher danger of stroke. Participants who ate the most vegetable fat and the most polyunsaturated fat were 12% less inclined to encounter a stroke contrasted with the people who ate the least.

Those burning-through another serving of absolute red meat consistently had an 8% higher danger of stroke, and those devouring another serving of handled red meat had a 12% higher danger of stroke.

In view of our discoveries, we prescribe for the overall population to diminish utilization of red and handled meat, limit greasy pieces of natural meat whenever devoured, and supplant fat or fat (hamburger fat) with non-tropical vegetable oils like olive oil, corn or soybean oils in cooking to bring down their stroke hazard,

Many handled meats are high in salt and immersed fat, and low in vegetable fat. Exploration shows that supplanting handled meat with other protein sources, especially plant sources, is related with lower passing rates,

Dietary Guidance to Improve Cardiovascular Health. Key elements of a heart-sound eating routine example are to offset calorie admission with calorie needs to accomplish and keep a solid weight, pick entire grains, lean and plant-based protein and an assortment of products of; as far as possible salt, sugar, creature fat, handled food sources and liquor; and apply this direction paying little heed to where the food is ready or burned-through.

A restriction to the review is that it is observational, so the outcomes can't build up a circumstances and logical results connect between fat utilization and stroke hazard. Additionally, dietary admission was self-detailed by the members, which might bring about mistakes because of memory review. In any case, rehashing the eating routine evaluations at regular intervals lessens this possible mistake and work on the precision of diet estimations. Moreover, this review included principally wellbeing experts of European family line, hence, the discoveries may not be generalizable to individuals from assorted racial and ethnic gatherings.

@bktantra

How to Balancing The Food Groups - A Beginners Guide for

noreply@blogger.com (BK Tantra Health & Tech) — Wed, 17 Nov 2021 12:04:00 +0000

How to Balancing The Food Groups - A Beginners Guide for Balanced diet

When trying to lose weight, it’s hard at first to know what to eat. You want to make sure you’re not hungry – a downfall to any diet – but you also don’t want to jeopardize your weight loss by eating too much. So how do you find a happy medium? You do it by balancing your food groups.

Let’s Get Visual

Let’s break this concept of balancing food groups down into a visual. Take a look at your plate and divide it in half. Fill one half of it with vegetables and fruit. Now, split the other half in two and fill one side with a meat or a high quality protein choice like eggs, cottage cheese, or legumes. The remaining portion of your plate can be completed with a whole grain choice like a hearty multi grain bread or other complex carbohydrate.

Breakfast

In taking a look at your day, let’s take define what each meal and snack should look like. For breakfast, you always want to have a high protein meal because it sets your body into fat burning mode right away and also keeps hunger pangs at bay longer. Greek yogurt is very high in protein and has thick consistency to it, making it an ideal and filling choice to start your day. If you are lactose intolerant, have a couple of eggs. Add a cup of fresh fruit and a slice of whole grain toast and a handful of almonds or walnuts and you are off to a good start to your day.

Morning Snack

A handful of vegetables like carrots or a small bunch of grapes with a slice of low fat cheese or perhaps a couple of tablespoons of peanut butter or hummus will keep you full and humming along into your lunch hour.

Lunch

Make the majority of this meal vegetables. Vegetable soup, salad, or just a mixture of fresh vegetables and low fat dip should be the foundation of what you eat. Add three ounces of lean meat like chicken without the skin, lean beef, or legumes if you are vegetarian, plus a few whole grain crackers, and you have enough healthy protein and fiber to fill you until late afternoon.

Dinner

Again, this meal should be half a plate of vegetables – say, tossed green salad with a sweet potato on the side – and then a cut of lean meat or fish and you have another successful meal sitting in front of you.

@bktantra

A Beginner’s Guide to Nutrition for Losing Weight

noreply@blogger.com (BK Tantra Health & Tech) — Sun, 14 Nov 2021 13:58:00 +0000

What is Good Nutrition?

Trying to eat better? It can be a confusing path. Information about what’s healthy and how to lose weight comes in many shapes and forms, and the information is often contradictory. You might hear the old adage, “calories in, calories out.” And the next minute you might read that “not all calories are equal.”

So what’s the truth and what is good nutrition? Do you trust the federal nutrition guidelines, your doctor, your best friend, the latest trend or do you listen to your body?

If you’re confused and frustrated, you’re not alone. The good news is that all of this confusion really only stems from two places:

New science and information being released
People trying to profit

These can overlap – quality companies and manufacturers do make good, nutritious food based on the latest in health and nutrition science. If you can evaluate the nutrition information you’re reading or hearing and ask where the information comes from, then you’re way ahead of the majority of the population. This guide incorporates that new science and information. We’ll share what the guidelines are and why they have been created.

Let’s start with the information you may have learned in grade school and how it’s changed over the years.

The Basic Food Groups

Do you remember the food pyramid? Presently it looks a bit like this:

6-11 servings of bread, cereal, rice and pasta
3-5 servings of vegetables
2-3 servings of milk, yogurt, and cheese
2-3 servings of meat, eggs, nuts, eggs, beans
Fats, oils, and sweets – use sparingly

It doesn’t look like a big deal, right? You might look back on your day and think, “Well, I’ve had my six servings of grains and bread. I’ve had my dairy, meats and I’ve even had a fruit or veggie serving today. I’m not doing too badly.”

Serving size matters! Servings are often misleading. For example, one serving of pasta is a half-cup of cooked pasta. Put that on your plate and you might frown because it looks like a quarter of what you might consider to be a serving. However, a serving of vegetables is a full cup. Serving size is where most people get tripped up. Why the difference? Why is a serving of pasta a half cup and a serving of vegetables a full cup? Because, while calories are equal mathematically, your body processes foods differently. Calories from a cookie are not the same as calories from an apple. Don’t worry, we’ll break it down so it’s much easier for you to manage – you can eat nutritiously and lose weight.

Good Nutrition Helps You Lose Weight Because...

With all the fad diets and pills on the market you might wonder why nutrition matters. Many of the not so healthy foods we eat are inflammatory – that is, they make your tissues and cells swell up. This inflammation is responsible for most diseases, including heart disease, diabetes, and cancer.

It also causes weight gain.

Good nutrition reduces inflammation. Instead of constantly trying to repair, your body can function optimally. Good nutrition:

Gives you more energy
Increases your metabolism
Repairs disease and dysfunction
And much more.

Your body is an amazing machine. In many cases you can actually reverse damage done to it by simply changing your diet and fueling your body with the nutrition it needs and deserves. Before we dive into the nitty gritty, let’s have a little fun and debunk some common nutrition myths.

Nutrition Myths – Busted!

Nutrition Myth #1 Carbs are Bad

Carbohydrates are not inherently bad for you. In fact, they’re one of the fastest sources of fuel for your body. However, all carbs are not created equally. A slice of white bread is much different than a slice of whole wheat bread. And white rice is different than brown rice. Whole grains generally have more fiber and more healthy fats.

Additionally, moderation is key here. Remember that a serving of pasta is ½ cup. If you have toast for breakfast, a sandwich for lunch, and a plate of pasta for dinner then you’re probably consuming 7-9 servings of carbs and that’s not including any chips or snacks you had during the day. These calories add up.

Here’s the takeaway – eat carbs in moderation and pay attention to the type of carb you’re eating.

Nutrition Myth #2 All Calories are Equal

You intuitively know this. You know that the calories you consume when you eat a pint of ice cream are not the same calories as you’d get from the caloric equivalent of vegetables. If you ate 1000 calories of veggies your body would burn them quickly and you’d take in a lot of nutrients. If you eat 1000 calories of ice cream your body stores those calories as fat.

Several studies have been conducted recently on this concept of “all calories are not created equally.” One of the most notable studies placed 1600 people into three different diets. They found that the low fat diet had the worst results. The high protein high carb diet had great results in terms of weight loss but some unpleasant side effects, and it wasn’t a diet people could stick to long term. However, the low glycemic diet – which favors whole foods rather than processed foods – had the best long-term results.

“It’s time to reacquaint ourselves with minimally processed carbs. If you take three servings of refined carbohydrates and substitute one of fruit, one of beans and one of nuts, you could eliminate 50 percent of diet-related disease in the United States. These relatively modest changes can provide great benefit.” David Ludwig, director of the study. You can find the details of this study at: http://opinionator.blogs.nytimes.com/2012/06/26/which-diet-works/?ref=opinion, or in the Journal of the American Medical Association at: http://jama.jamanetwork.com/article.aspx?articleid=1199154.

Nutrition Myth #3 All Saturated Fat is Bad for You

For many years we were taught to believe that all saturated fat was bad for you. It raised cholesterol, caused heart disease and clogged our arteries. The truth is that there are different types of saturated fats and some of them are quite good for you.

“Researchers have long known that there are many kinds of saturated fats, and they are handled differently by the body when consumed. Stearic acid, a type of saturated fat found naturally in cocoa, dairy products, meats, and poultry, as well as palm and coconut oils, does not raise harmful LDL cholesterol but boosts beneficial HDL cholesterol levels.” Source: Julie Upton, MS, RD, Cooking Light Magazine.

What is the takeaway from these three busted myths?

Good nutrition matters! Whole foods, foods found in nature, are the foundation of good nutrition. So now let’s dive into the basic food groups and dig deep to discover why this is true and how good nutrition can help you change weight. Then we’ll take a look at how to make changes in your daily habits to make good nutrition simple, easy, and a part of your life.

How Does Good Nutrition Help You Lose Weight?

What is good nutrition? We know it intuitively. We know that a box of macaroni and cheese isn’t as nutritious as steamed broccoli. We know that a glass of water is better for us than a sugary coffee drink. But the choices aren’t always that obvious are they? For example, what’s better; a donut or a muffin?

Neither is ideal, however many would say that the donut is better because it has less sugar, fat, and even calories than the muffin.

For the sake of continuity and clarity let’s define nutrition as the process of providing or obtaining the food necessary for health and growth.

And in this particular case, for weight loss. On that note, let’s now explore the various aspects of good nutrition as they specifically help you lose weight.

Fiber:

You hear it from doctors, nutritionists, and maybe even your mom. You need fiber in your diet. There are actually two types of fiber, and both are important – but in different ways.

Soluble fiber – this type of fiber can be broken down in water. It actually attracts water and forms a gel-like material in your stomach. Imagine eating a teaspoon of soluble fiber. It attracts and absorbs water and that teaspoon grows to about a quarter cup.

As you might imagine, that teaspoon of fiber creates a reaction that fills you up. Soluble fiber makes you feel full. This is how it helps you lose weight. You feel fuller, eat less, and consume fewer calories.

But what about insoluble fiber? It’s fiber that is not broken down in your body. Insoluble fiber does not dissolve in water, which means it passes through your gastrointestinal tract relatively intact. This has the effect of bulldozing the passage of food and waste through your gut. You see, if food is allowed to sit in your gut it begins to attract bacteria. They feed on this stagnant material and guess what...you start to feel bloated. You’ll also likely begin to feel lethargic as the bacteria multiply and begin to cause problems.

Insoluble fiber helps you lose weight because it keeps your digestive system running smoothly. It helps keep the balance of good bacteria in your stomach at optimal levels, and it reduces bloat and often increases your energy and sense of well-being.

So where do you find soluble and insoluble fiber?

As you might suspect, they come in the form of grains, fruits and vegetables. Here are a few food sources for both:

Sources of soluble fiber include:

Oatmeal
Lentils
Apples
Oranges
Pears
Strawberries
Nuts
Flaxseeds
Beans
Blueberries
Cucumbers
Celery
Carrots

Sources of insoluble fiber include:

Whole wheat
Whole grains
Wheat bran
Seeds
Nuts
Barley
Couscous
Brown rice
Bulgur
Zucchini
Celery
Broccoli
Cauliflower
Cabbage
Onions
Tomatoes
Carrots
Green beans
Dark leafy vegetables like spinach, kale, and collard greens

Start eating whole grains, more fruits and veggies and not only will the weight begin to come off, you’ll feel better too.

Inflammation

Your body responds to toxins, poisons, viruses, injury, and invaders through inflammation. It’s a process that actually strives to bring more nourishment and immune activity to a site of injury or infection – wherever that infection may be. If you sprain your ankle, your ankle will swell in a protective response. When your cells are irritated the same thing happens.

Biologically this is usually a good response. Unfortunately, there are many things in our modern diet that cause chronic inflammation. They’re perceived by our bodies as toxins and poisons. The result is a state of chronic inflammation, which has been shown to lead to the majority of deadly diseases we’re dealing with today. These diseases include heart disease, diabetes, Alzheimer’s, cancer and much more. It also causes obesity.

Reduce, or eliminate, these inflammatory foods and you’ll not only reduce your risk of these serious diseases, you’ll lose weight. So what are the foods you should eat?

Let’s first take a look at the primary foods that cause inflammation:

Sugar – Any type of sugar causes inflammation. Cane sugar isn’t better than high fructose corn syrup here. Sugar causes inflammation.
White flour – Your body treats white flour and starchy carbohydrates much like sugar. It’s processed quickly, causes a spike in blood sugar and leads to inflammation.
Trans fats – Trans fats are the bad fats found in cakes, pastries, margarine, and shortening, among other foods. Avoid them completely.

So what can you eat that will reduce inflammation?

You already know this – look at your food pyramid. Fruits, vegetables, whole grains, and healthy fats are all okay. Other things like green tea, fish rich in Omega-3 fatty acids and nuts all help reduce inflammation and help you lose weight.

Metabolism

Your metabolism is the process that provides energy to your cells. It powers every thought, action, and movement you make. Your body needs energy to survive and thrive. When you provide it with nutritious foods that fuel your body, it can run smoothly like a car with the optimal grade of fuel in it. However, when you fuel your body in an unhealthy manner, your body has to fight and struggle to extract nutrients from that food and to battle any negative response. You may generate a little energy from junk food, but it comes at a great cost. However, with nutritious foods you generate energy only – no extra cost to your body. Thus, you can eat less and feel better. You’ll lose weight.

Some foods are known for boosting your metabolism. They include:

Lean protein – fish is particularly good for your metabolism and it has healthy Omega-3 fatty acids to reduce inflammation.
Green tea – full of anti-oxidants and a small bit of caffeine. It has been shown to increase metabolism and reduce risks of certain cancers.
Broccoli, grapefruit, and high fiber foods including fruits, vegetables, and whole grains. You may see a trend here – fruits, vegetables, and whole grains are some easy foods to focus on. Replace some of your unhealthy foods with vegetables and fruits and you’re on the right path.

Steady Blood Sugar Levels

The food you eat has an impact on your blood sugar. For example, place a bit of sugar in your mouth and you might notice that it begins dissolving and digesting almost immediately. Foods that have a high glycemic level are digested quickly and cause a spike in your blood sugar levels. This isn’t a big problem if it only happens occasionally.

However, the modern diet causes your blood sugar to spike multiple times every day. Each time you eat a sugary, starchy snack you’re causing your blood sugar to spike. Unfortunately, what goes up must come down, including your blood sugar. This leaves you feeling exhausted and craving foods that will give you another quick blood sugar spike. All of this up and down is hard on your body.

You’re not only eating more food than your body needs, and thus storing fat, you’re also causing your insulin system to become resistant. This means that it stops hearing the signals from your body and it takes more and higher glycemic foods to give you the energy you need.

Foods that are high in sugar and starchy carbohydrates are the biggest offenders, meaning they cause the highest blood sugar spikes.

Avoid:

French fries
Sugary drinks
Bagels
Pretzels
White rice
White potatoes
Cereal

So what can you have? You might already know the answer to this question based on the trends in the previous guidelines. Yep, you guessed it; fruits, vegetables, and whole grains.

Low glycemic foods stabilize blood sugar and include:

Artichokes
Eggplant
Asparagus
Green beans
Peppers
Squash
Spinach
Kale
Collards
Tomatoes
Carrots
Sweet potatoes
Zucchini
Apples
Pears
Peaches
Kiwi
Oranges
Nuts and seeds
Beans and lentils
Oats
Quinoa
Millet

Many experts also recommend dairy and/or soy products as low glycemic options. Take care if you have allergies or sensitivities to dairy or soy – many people find that they have issues with these foods, which can then cause inflammation.

So now you have a solid understanding of how nutrition can impact your health and your weight. However, at this point you may still feel overwhelmed. The remainder of this report is dedicated to helping you not only create a plan to overhaul your diet and change your live but to guide you on how to make those changes as easy and painless as possible.

Make Small Changes – Reap Big Results

Deciding to eat healthier is the first step to losing weight and keeping it off for the rest of your life. If you’ve made that decision then you’re halfway there. The second step is to commit to changing your habits, one at a time.

Sure, it’s tempting to want to make a huge change. Unfortunately, few can make that kind of life overhaul stick for the long term. Instead, it’s much easier to tackle one habit at a time. It’s also more powerful. You can systematically identify the nutritional and food challenges you personally face and create a lifestyle that fits your needs. Many “diets” are created with a “one size fits all” approach. The problem is that you have a unique body with its own systems and sensitivities.

For example, gluten may cause you to have some stomach issues, but you may not know that until you begin to change how you eat. You may realize that the carbs you can eat need to be very different from the carbs that the FDA recommends.

Let’s take a look at the process of changing your life, one habit at a time, and adopting a healthier and more nutritious lifestyle for lasting weight loss.

The Power of Changing Your Habits

First, take a deep breath and relax. Good nutrition isn’t a “diet.” It’s not about going on some highly regimented plan for a few months and hoping for the best. Rather, you’re changing your lifestyle for lasting health and sustained weight loss. Here’s how:

Step One: Identify Poor Nutrition Habits

There’s no room for shame here. Sit down, be honest with yourself and start listing the dietary and nutrition habits you need to change. Let’s step back to that food pyramid for a second.

How many fruits and vegetables do you eat each day?
Do you eat breakfast and if so, what do you eat?
Do you drink your calories (e.g., soda, juice and sugary coffee drinks or sports drinks)?
What do you snack on?
Do you eat whole grains?
Do you eat processed foods?
How much fat and sugar do you eat daily?

Start making a list of the habits you want to change. Prioritize the list. What’s the first habit to change? It might be the one that’s the easiest to change or it might be the one that you feel will have the biggest impact.

For example, you might decide to switch to whole grain bread instead of white bread. That’s a simple step that’s pretty easy to take. Or you might decide to start having a morning breakfast smoothie. This smoothie could contain half your day’s fruits and veggies. It would significantly impact your health and nutrition in a positive way but might require you to make some changes to your morning routine – in short, it might not be easy, but it will be worth it.

So decide the habit you want to tackle first and decide how you’re going to replace that unhealthy habit with a nutritious one. Make a plan.

Tackle Your Habits One at a Time

They say it takes about 21 days to create a new habit. So that gives you about three weeks for each new habit. Take this time. Give yourself room to adapt and grow. You can get overwhelmed by trying to make too many changes at once. You may begin feeling restricted and deprived. Then what usually happens is a backlash. You might be doing well for several weeks as you cut out all of those unhealthy habits and hold yourself to a very high standard. But then you have a bad day, something stresses you out, you fall back into old habits and all of that hard work is forgotten.

When you give yourself time to adapt and change you won’t feel deprived. You won’t feel overwhelmed, and you won’t lose control. And when you do have a soda, eat an ice cream sundae or enjoy a cheeseburger you won’t feel like you’ve failed because you know that you’re in control and one “cheat” does not ruin all of your efforts for the day, nor will it impact how you eat tomorrow.

Eating healthy isn’t about being perfect. It’s about knowing what foods fuel your body and make you feel great. You’ll lose weight, it’ll stay off, and you’ll be able to enjoy the occasional indulgence without feeling guilty or like you failed.

And here’s a side benefit that might surprise you...

With each change you make, you’ll gather momentum. So next, let’s take a look at some small changes you can make to get big results.

Small Changes You Can Make To Get Big Results

Kick the soda habit.
Eat fruits and veggies for snacks.
Eat a healthy breakfast!
No more starchy carbs. Start replacing them with whole grains.
Veggies with every meal – including breakfast.
Bring your own lunch to work – it’s difficult to eat a nutritious meal at most restaurants.
Eat fish at least once a week.
Eat a vegetarian dinner once a week.
Try a new fruit or vegetable weekly.
Bring snacks with you – don’t allow yourself to get to the point where you’re so hungry you’re craving sugar or junk.
Drink more water and fewer sugary drinks like juice or coffee drinks.

Remember, it’s much easier and you have a better chance of success when you tackle one habit at a time. Start with the habit that makes the most sense for you, create a plan to make it happen and enjoy the results. Before we wrap up, here’s a quick example of how you might create a plan for one of these habits.

Let’s say you have a habit of drinking soda during the day. You know they’re empty calories with no nutritional value whatsoever and diet soda isn’t much better. So you decide that’s the habit you want to replace first. You’ll need a two-pronged approach. How will you quit drinking soda and what good habit will you replace it with?

If you drink several sodas a day you might cut back to one per day for a few days and then half a soda a day for a few days and then just one soda a week. You could replace your soda with water or even carbonated water. After a week or two of drinking one soda a week, it’ll be easy to quit drinking soda all together. If you drink two sodas a day, simply quitting this habit will help you lose a pound a week or 52 pounds in a year! Small changes reap huge rewards!

Getting Started:

As you begin to make changes to your nutritional habits and start losing weight remember that this is supposed to be a positive and fun experience. Stay focused on your long-term goal, which is to get healthy and to look and feel better.

Don’t feel like the food you have to eat needs to be tasteless to be nutritious – real food is delicious, and weight loss and good nutrition can be too. Stay focused on your long term goals and when you make mistakes, don’t give up. Keep working to modify your nutritional habits to live a long and healthy life at your ideal weight.

@bktantra

BKTantra - Health and Tech

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