What would you say if we told you that one of your most powerful allies when it comes to weight loss isn’t the newest cardio science or a complicated diet, but … water? That’s right. Good ol’ H2O can rev your metabolism, help you lose serious weight, and maintain that flat belly. According to a study published in The Journal of Clinical Endocrinology and Metabolism, drinking 17 ounces of water daily increased the metabolic rate of study participants by 30 percent. Drink 1.5 liters of water a day (about six glasses) and you could burn 17,400 calories each year! Combine plain water with proven fat-burning superfoods to create a detox water and you’ll have an elixir that energizes you, fights bloating, and helps you achieve your weight loss goals.

Fruits like berries, grapefruits, and apples have compounds in their peels and pulp that fry flab and prevent disease in a delicious way. Get inspired by some of our favorite combinations below. Plus, be sure to incorporate as many of these The 100 Healthiest Foods on the Planet into your diet as you can.

Aside from being as refreshingly tart as an Amy Schumer routine, grapefruit has serious health benefits: A study published in the journal Metabolism found that those who ate grapefruit for six weeks lost a full inch off their waistlines. Why? The fruit is rich in phytochemicals, a bioactive compound that burns fat. And mint has been known to suppress appetite. One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month!

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Skip the sugary, syrupy soft-drink version and go for cleansing freshness at a fraction of the calories. Drop in a few sprigs of mint for a natural appetite suppressant.

RELATED: Secret Effects of Eating Blueberries, Says Science

Lemon is a common detox ingredient for good reason: An antioxidant in its peel stimulates liver enzymes to help flush toxins from the body. Here, it’s paired with apple, one of our best fruits for a better body!

RELATEd: 7 Ways Apples Can Help You Lose Weight, Say Dietitians

The last time you saw this flavor combo, it was probably on a menu describing a super-caloric iced tea. Forget that and make this version, which will be refreshing and energizing without a sugar crash.

Three citrus fruits work together in this cleansing detox water: All three are rich in D-limonene, which has been shown to have anti-cancer effects and soothe heartburn and acid reflux. It also flushes toxins and helps clear up irregularity.

Stock up on the last of the summer watermelon while you can: It’s one of the very best fruits for fat loss, having been shown to improve lipid (fat) profiles and decrease the accumulation of body fat. What’s more, a Spanish study found that athletes who drank watermelon juice post-workout had less muscle soreness.

RELATED: One Major Side Effect of Eating Watermelon, Says Dietitian

Cucumbers are a known diet staple, and for good reason: they’re extremely low in calories, and their skin contains tons of vitamins and minerals for your body to benefit from. So when adding to your H2O, be sure to keep the skin on.

This water may not help you get ripped, but the nutrients figs contain, including potassium, help your muscles work. They’re also a great source of fiber, which will help slow digestion and keep you feeling fuller, longer.

Citrus fruits are classic ingredients: They’re rich in the antioxidant D-limonene, a powerful compound found in the peel that stimulates liver enzymes to help flush toxins from the body and gives sluggish bowels a kick, according to the World Health Organization. Drinking several glasses of citrusy water daily can help you lose belly fat.

Cinnamon is a great way to add some sweetness to your drink without the excess calories as other sugary additives would. Pomegranates are also a great addition for an antioxidant boost, and oranges are filled with essential vitamins and minerals to keep your body slim and healthy.

RELATED: 21 Wonderful Pomegranate Recipes

Blackberries are an amazing source for detox-boosting antioxidants. Adding mint to this fruit water will help give it a refreshing taste while promoting digestion and soothing your indigestion and inflammation.

Add celery to any water and crunch away! It has six calories per stalk and full of vitamins A, C, and K, as well as B vitamins (such as folate) and potassium, which diminishes water retention and aids muscle recovery, so you can get back in the gym sooner and burn more calories.

This refreshing green detox water contains a secret superhero: Kiwi has been shown to reduce bloating and constipation and improve immunity. Cucumber is not only refreshing, but it’s also high in vitamins C and K, so eat the veggie once you drain your glass.

Pomegranates are the stuff of ancient legend, and for good reason: The seeds have three kinds of antioxidant polyphenols, including tannins, anthocyanins, and ellagic acid, which all help fight and prevent damage to your body caused by free radicals.

Dropping berries into your glass is an excellent idea. Be they strawberries, blueberries, or blackberries, they’re some of the best fat-burning foods. Using frozen berries gives your sip a pleasing mocktail effect.

A blend of savory and sweet, this glass is good for staving off the munchies: Lemon and mint are natural appetite suppressants.

RELATED: Losing Weight Has This Surprising Effect on Your Appetite, Says New Study

This one’s a great option for detoxing after a gluttonous meal: Persimmons are rich in toxin-mopping vitamins A and C and high in, ahem, elimination-speeding fiber. They also have a small amount of manganese, which is important in the metabolism of fats and protein.

Fat-burning berries plus body-cleansing lemon makes this detox water a total treat. Add some seltzer if you like, to bring back childhood Fanta memories absolutely guilt-free.

Berries are an excellent addition to your detox drinks since they’re packed with antioxidants. But that’s not the only nutritional star in this detox drink: oranges are filled with vitamin C to give you a boost of energy, and kiwis have tons of nutrients, like potassium, that are beneficial for weight loss.

This one has a fat-fighting double punch: Both raspberries and blueberries are loaded with polyphenols, powerful natural chemicals that burn fat — and even stop it from forming!

Dragon fruit is not only tasty, but it also contains vital antioxidants and good fatty acids to help keep your body in tip-top shape. Bonus: it contains a hefty serving of calcium, iron, and lycopene, an inflammation-fighting antioxidant.

On top of being extremely refreshing, watermelon is one of the healthiest foods on the planet. That’s because there are science-backed benefits: the University of Kentucky found that this fruit can help lower fat accumulation, and the Universidad Politécnica de Cartagena in Spain showed that watermelon actually helps reduce muscle soreness so you can make your gym session last a little longer.

Lime is a soothing, cleansing veteran, but chia seeds are the hot upstarts of detox: They can stabilize blood sugar, boost weight loss, keep your hunger at bay and even help keep your body hydrated throughout the day: They expand to as much as 10 times their size when in liquid, helping you feel full and reducing your appetite!

RELATED: How to Use Chia Seeds to Make Low-Sugar Jam in Minutes

This detox water concoction is an inflammation-fighting powerhouse: pineapple and strawberries both have antioxidant properties. Cucumber is a low-cal and refreshing additive that is high in vitamins C and K.

We all know that kiwis and limes are great to add into your detox diet, but what about pears? They’re a great choice at only 100 calories and taste refreshing, too. Make sure you eat the pears after you take them out of your water; pears are chock-full of fiber that will keep you feeling fuller, longer.

This is a spa combo that not only tastes delicious but can also help reduce belly bloat: lemon is a natural diuretic, strawberry has antioxidants, and mint reduces appetite. Take this as a cue to experiment with flavors of your own.

Read the recipe from Wholefully.

Strawberries are one of the best low-carb fruits to help you shed some pounds. They only contain 12 grams of carbs and possess natural chemicals called polyphenols that can actually stop fat cells from forming.

This detox water is a powerful bloat-fighter, thanks to fresh ginger. Used for thousands of years to ease queasy tummies and aid digestion, you’ll find mentions of ginger in Chinese medical texts from the fourth century BC! Ginger acts as a muscle relaxant that allows the body to more easily expel gas, according to Herbal Medicine: Biomolecular and Clinical Aspects. You can get your ginger fix in a variety of forms, though fresh ginger is richest in gingerol—the compound that contributes to many of the spice’s health benefits.

Forget chemical-laden Fresca. Pour plain seltzer over fresh grapefruit and lemon for an energizing, fat-burning elixir.

RELATED: 20 Grapefruit Recipes For Weight Loss

Goji berries add more than a sweet-and-tangy taste to your water: The superfood has a slimming effect! In a study published in the Journal of the American College of Nutrition, participants were either given a single dose of L. barbarum, the plant from which goji berries are harvested, or a placebo after a meal. The researchers found that one hour after the dose, the goji group was burning calories at a rate 10 percent higher than the placebo group. The effects lasted up to 4 hours! (Just be wary of any unwanted side effects: The energizing fruits are known as “the Viagra of China.”)

Throw away that sugary pomegranate juice cocktail and try this sweet detox drink instead. This detox water has all of the vitamins and nutrients that the fruit can supply, without all of the excess sugar and sweeteners.

Now here’s an orange drink worth downing by the bottle. Carrots are spiked with carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis. Persimmons are rich in vitamins A, C and the antioxidant lycopene, an antioxidant which may reduce the risk of cancer.

Talk about your double dose of berries: both strawberries and raspberries are great sources of fiber. This detox elixir will keep your digestive system working smoothly, so drink up and be sure to eat the fruit when you’re done!

Cranberries contain tons of fiber and also supply a hefty dose of vitamin C. According to the University of Maryland Medical Center, vitamin C is one of the most important antioxidants for removing damage-causing free radicals in your body and fighting against infectious diseases.

For such a sweet fruit, blood oranges are actually pretty low in the calorie department at only 70 calories per serving, and they contain fiber and potassium. Grapes are also a great addition to your detox water since they have a high water content to keep you extra hydrated throughout your day.

RELATED: 17 Fall & Winter Foods That Are Super Good for You

Peaches are much more than just a sweet treat; they’re a nutritional powerhouse for warding off obesity and the health risks that go with it. According to a study from the Texas A&M University, peaches and other stone fruits (like plums and nectarines) can lower your risk of excessive weight gain, diabetes, and cardiovascular disease.

Who knew apple cinnamon could work as well in water as it does in oatmeal? It’s a good thing: Cinnamon balances blood sugar and wards off insulin spikes, which protects you from the munchies.

We all know that an apple a day keeps the doctor away, but what about figs? This exotic fruit is extremely high in fiber, a diet essential, and contains potassium to help lower blood pressure.

Don’t leave mandarin oranges to your aunt’s Waldorf Salad. Two Japanese studies showed that drinking mandarin orange juice reduced participants’ incidence of liver cancer. It’s theorized that’s due to oranges’ high level of carotenoids, the pigment that gives the fruit its color and functions as a potent antioxidant, mopping up free radicals and repairing DNA damage that can cause disease.

It may look unlikely, but this is a brilliant combo: Bananas are a good source of prebiotic fiber, which helps feed good gut bacteria and improve digestion; lemon cleanses the body; mangoes are packed with vitamin C, and tomatoes have cancer-fighting antioxidants. Just don’t forget to snack on the slices.

RELATED: One Major Side Effect of Not Eating Bananas, Says Science

The tropical backdrop isn’t the only thing we love about this one: Aside from fat-burning berries and bloat-fighting kiwi, pears contain catechins, antioxidants that hinder the storage of belly fat!

You’ll definitely want to guzzle down a bottle (or three) of this detox water: blackberries are known for their high antioxidant content, and melons promote a healthy digestive system through their high amounts of fiber. Rosemary is also a great source of antioxidants to keep your body on track to a healthier you.

Here’s your new sports drink: Watermelon is rich in L-citrulline, an amino acid that helps move lactic acid out of muscles, reducing pain and fatigue. Lemon’s appetite-suppressing effects will prevent you from ordering that cheeseburger you think you deserve.

One of the great weight-loss secrets, aloe vera juice has been a mainstay in Ayurvedic medicine for centuries. The juice can help balance your digestive system, which will lessen belly bloat and keep things, um, moving.

Basil in your drink may seem odd at first, but it’s actually refreshingly tasty. But that’s not the only reason why this detox drink is on this list: basil is actually a known anti-inflammatory, which will get rid of all your bloating and discomfort in no time.

Blast your muffin top away with this fruity elixir. The combination of lemon’s abundant vitamin content, cucumber’s high water retention, and mint’s digestion-promoting powers will flatten your belly and keep you satisfied.

RELATED: 31 Foods to Reduce Bloating and Help De-Puff

You’ve heard of the Wonder Twins? This has the Wonder Quadruplets. As mentioned, the polyphenols in berries torch flab (and even stop its formation before it starts!), and the powerful amino acids in lemon detoxify the liver and speed wastes out of the body (the old-fashioned way).

They don’t get much simpler than this water, and we love that. We also love that it has the sweetness of a tropical cocktail at a fraction of the calories, and that pineapple is loaded with bromelain, an enzyme that quells inflammation throughout the body (i.e. bloat, flab, and aching muscles).

We’d happily sip from this antioxidant-packed pitcher. Apples are one of the best fat-burning fruits; leave the peels on and snack away once you’ve drained your glass.

Ginger is definitely a detox ingredient you don’t want to skip. It’s a health powerhouse: it fights inflammation, treats chronic indigestion, and lowers blood sugar significantly, according to a 2015 study in the Iranian Journal of Pharmaceutical Research. It’s no wonder it hails as one of the healthiest spices on the planet.

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When we are overwhelmed by confusion, our psyche tries to establish certainty to alleviate our discomfort. This is usually accomplished by mentally imagining and acting out a plot. Unfortunately, much of the time, we mentally visualize pessimistic (or worst-case scenario) scenarios to provide certainty.

But, right now, think about what story you’re telling yourself in response to this confusion. Playing out a scary story is of no benefit to you. It’s important to remember that what’s unknown has yet to be discovered. Take a step back, count to five in your head, and choose to concentrate on an inner story that makes you happy instead.

Turning Inward: What It Is & How It Helps

Turning inward and turning outward are two methods for paying attention. During the last two decades, turning inward has become a more important aspect of care. It’s a method of analyzing and becoming more mindful of your thoughts and feelings. Tuning in to your body and monitoring your emotional reactions accomplishes this.

Essentially, the aim is to teach your senses to ignore external stimuli. Various treatments will help you calm down and concentrate inside yourself by introducing you to turn inward using deep breathing and visualization strategies. Since they are less dependent on externals or verbal communication, anxiety and trauma treatments that teach patients to turn inward may seem awkward or uncomfortable at first.

However, as treatment progresses, the inner world becomes more secure, familiar, and healing.Unfortunately, most of us do not live our adult lives in this manner. Instead, we look to the outside world for solace, affirmation, and peace.

“We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves.” – Buddha

 We’ve Forgotten How to Recognize and Resolve Our Unhappiness

In general, most of us are distracted in one way or another. We constantly multitask excessively, exhaust ourselves, and neglect our inner lives, which could bring us the most harmony, enjoyment, and happiness.

Of course, most of us have the potential to turn inward; we’ve just become uninterested in doing so. When we were kids, it was normal and easy to turn inward. We used to enjoy tasting and savour our favourite foods. We used to fall deeply into a sound and restful sleep. And we relished a familiar song, a sunny day, or taking a moment to think and daydream.

You were probably more aware of your interests and dislikes back then, based on what pleased you and able to pinpoint what harmed you. You shared and processed the pain before moving on.

Unfortunately, evidence suggests that we are conditioned to divert our attention away from our inner self along the way. Instead, we get caught up in daily distractions, complex relationships, painful experiences, and poor coping behaviours, severing the strong bond we once had with our core emotions. Fortunately, even while treating emotional distress that causes anxiety, therapists and researchers are discovering the importance of reconnecting you to your internal existence.

Here are some practical tips that will help you Turn Inward and Detox Your Mind

Be gentle with yourself and others.

With so much detail, you’re doing the best you can. When you start to feel irritated and overwhelmed, pay attention to what you are doing and thinking. When you become more conscious of what causes you, such as the fear of a pandemic, you give yourself the ability to react more thoughtfully. Instead, focus your energy on something that makes you and others feel comfortable.

Limit how much media you consume

It’s essential to keep up with current events. However, keeping updated does not have to consume you! Spending an hour on your phone reading a social media thread isn’t going to help you feel better; in fact, it’ll just make you feel more overwhelmed and anxious. As a result, become a media user who is aware and mindful. Plan to search reputable news outlets and restrict your time spent on them.

Get out of paralyzing analysis 

Stopping a stream of panicked thoughts can be extremely difficult. Stop what you’re doing and turn your body if you’re exhausted and experiencing “analysis paralysis.” Get your mind out of the way and into your body. Shake, twerk, dance, and hop around. Just get moving.

Love your body

It’s really easy to numb nervous emotions by eating low-energy foods and drinking alcohol. This avoidance tactic would almost certainly make you feel more stressed in the long run. So, as much as possible, practise self-care by respecting and enjoying your body. Keep the body healthy by focusing on conscious, medically sound behaviour.

Nurture your inner world

Simply concentrating on what makes you happy is a way to feel better. Here’s a short rundown of some stuff you might try: Watch programs that make you feel comfortable and don’t make you anxious. Make a call to your mates and have a pleasant conversation. In your living room, dance to music that makes you happy. Consider taking an online course. It will help if you read more books. 

Spend time in the great outdoors. Make the most of this time of active social distancing by nurturing yourself. Try meditating as much as you can.

“You either control your mind or it controls you.” – Napoleon Hill

A meditation to ease overwhelm so that you can tap into your inner well-being

Switch off your cell phone and find a quiet place to sit where you will not be disturbed. Sit upright with your legs uncrossed and feet planted firmly on the ground. Place your palms facing up. 

• Bring awareness to your breath.
• Breathe in and out on a count of five.
• As you inhale, focus only on your breath; count for five and then exhale.
• Focusing entirely on your exhale for the count of five.
• Then on each inhale, mentally repeat the following words: I welcome inner peace and well-being.
• On each exhale, repeat the following words: I release all overwhelm and fear held in my being. I am safe.
• Breathe in and out, restating these mantras for as long as necessary.
• As thoughts come up in your mind (they always do!), witness them and refocus your awareness back on your breath.
• Try to do this for a minimum of five minutes. (You can get a free guided relaxation meditation that you can listen to here).

As it becomes more comfortable for you, increase your meditation length and practice this as often as necessary. Make it a priority to protect your mental space as much as you do anything else that matters.

If you have a constantly gossiping friend, either ask them to change the subject or avoid seeing them if they are unable to do so. Don’t watch the news for three hours a day if you know it would stress you out. Make a firm commitment to being the most grounded, happy individual you can be… and avoid allowing something to seize and hold your minimal attention.

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Spring is a time to re-emerge after winter and get ready for summer. Feeling fresh after the cold months and going into summer with a clear mind and healthy body is great! But over the past years, the popularity of cleansing your body from apparent “toxins” has surged. There are countless products, diets and practices marketed to help you detox your body.

While a medical detox can save lives by cleansing the body from an overdose of drugs or poison, there is no reason to “detox” your body if you aren’t a recovering addict. We might be faced with some toxins in everyday life but generally, our bodies have evolved to handle them well.

Detox proponents say that most of your problems – feeling tired, having a bad mood, difficulty losing weight and so on – are caused by toxins in your body. To get rid of this built up of chemicals they recommend several methods. A popular method is a juice or water cleanse. Some detox diets allow a very restricted amount of food. Almost all detox diets are extremely low in calories. Then there are more advanced techniques of cleansing the body like intestinal cleansing. Intestinal cleansing is supposed to get rid of parasites and accumulated fecal matter that somehow got stuck in your intestines. Other methods like foot detox or hot/cold treatments claim you can just excrete toxic substances through your skin.

A magic cure to all of our problems would be great. And this is exactly why the detox industry is so successful! But unfortunately, the vast majority of detox diets are not backed by any science. Evidence has shown over and over again that these diets and products are just a waste of time and money. Dietary cleanses can actually be dangerous if done without proper supervision from a qualified professional. You will lose weight if you eat extremely little food for a week or two, however, most of it will be water. Another thing that will happen in your body is preservation of energy – if you restrict food your body thinks you are starving. As a result it will hold onto any source of energy and become more efficient at storing it as energy (fat). Studies have shown that detox diets can lead to lowering your basal metabolic rate, which results in rapid weight gain once you start eating normally again. You also put yourself at risk for nutrient deficiencies and, if the cleanse includes laxative products, dehydration, electrolyte depletion and even impairment of bowel function. Intestinal cleansing can also disturb your natural gut flora. Not to mention that if you ask any gastroenterologist, they will tell you that there is no such thing as fecal built up or toxic sludge in your intestines.

It is true that we are faced with toxins in everyday life. So if detox practices aren’t effective – how do our bodies protect themselves from harmful substances? We often forget how amazing our bodies are at keeping us alive. Here is how your body is protecting you:

• The liver is the body’s main filter. It neutralizes harmful chemicals and prepares their elimination from your body. The liver also regulates the metabolism of drugs which makes it one of the most important parts of your body’s defense system.

• The skin is your largest organ. It’s main function is providing a barrier against harmful substances. However, the skin is a one-way defense system-you can’t sweat out toxins (think about how dangerous that would be)!

• The intestines screen out unwelcome visitors before nutrients are absorbed into the blood.

• Your immune system works 24/7 to protect you. This efficient defense network screens blood plasma, lymph and even the spaces between your cells for substances that need to be eliminated.

• The respiratory system does amazing work to excrete foreign substances. You know the fine fine hairs in your nose? They are there for a reason! They are a defense mechanism. They can trap dirt and other substances that you don’t want to inhale. If anything makes it through this barrier, your lungs will produce mucus and eliminate it.

• The kidneys are very efficient in filtering out any waste from your body. Why do you think urine is used to test for toxins like drugs in your body?

The bottom line is that your body is incredibly efficient at filtering out toxins (or detoxing). All it needs from you is a proper support in the form of good food and an active lifestyle.

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