Quitting is often difficult, but a doctor can help build a cessation plan right for you. Jackknife crunches are floor exercises that engage the lower abs. The movement might feel simple at first, but after a few reps, you’ll feel how they tighten your core. Hold the pose to a count of 100 before hugging your knees in to your chest and exhaling to release the tension from Vita Sential Gummies For instance, one study in 24 adults showed that drinking 17 ounces of water 30 minutes before breakfast decreased total calorie intake by about 13% . Still, it’s generally recommended that women and men consume at least 1,200 and 1,500 calories, respectively . Fruits, veggies, legumes, whole grains, and lean cuts of meat, fish, and poultry are all great additions to a low calorie diet. Cassie Shortsleeve is a skilled freelance writer and editor with almost a decade of experience reporting on all things health, fitness, and travel.