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Trying to lose weight? One of the first things you need to do is change your mindset.
That might be easier said than done, but it’s important to remember that it is possible.
Over time, your healthy choices will turn into healthy habits. You can start working on that mindset today by applying these 12 healthy habits of a fit girl to your daily routine and lose weight for good.

1. A fit girl eats clean

Maintaining a clean diet is the primary goal of a fit girl, day in and day out. That means eating lots of lean protein, fresh fruits and veggies, and whole grains. With that being said, it’s perfectly acceptable to treat yourself every once in a while.
For instance, if you stick to your healthy eating plan for 2+ weeks, you should allow yourself to have that piece of cake you crave without feeling any guilt at all. Allowing yourself small rewards now and then will keep you from feeling deprived. More importantly, it will keep you on track!

2. A fit girl drinks plenty of water

Staying hydrated is a top priority to any fit girl. The average person should drink at least eight, 8-ounce glasses of water each day. If you’re following a workout routine, you may require even more!
One trick to losing more weight is to drink a glass of water before each meal or snack. The water will make you feel fuller, so you’ll end up consuming fewer calories throughout the day. Water also keeps your digestive system active, your metabolism up, and your body full of energy!

3. A fit girl never skips breakfast

Fit girls know that breakfast is the most important meal of the day! Making healthy food choices in the morning will increase your chances of making healthier decisions all day long. If you skip breakfast, you’ll be prone to reaching for something quick and unhealthy, mid-day.

4. A fit girl gets enough sleep

Fit girls do what they have to and get as much sleep as possible each night. More often than not, sleep is the last thing on your mind when you’re trying to tone-up and lose weight. But, it’s actually one of the most underrated factors of the fit girl lifestyle.
Sleep is your body’s primary time for recovery when most of your growth occurs. Your muscles heal, and your energy stores refill so that you can be at your best the next day! You should aim for a solid 8 hours each night. It might seem like that’s hard to achieve, but it’s one of the most important healthy habits of a fit girl.
Think about how much time you spend on your phone, computer, and television each day. How much time do you spend cooking your meals in the morning and at night? If you could spend less time with electronics and cut your cooking time by meal-prepping, you might be able to get a little extra shut-eye each night! If you want to live a healthier lifestyle, sleep needs to move up on your priority list.

5. A fit girl preps her meal

Any fit girl will tell you that meal-prepping can save you an incredible amount of time. Not only that, but it also helps you stick to your healthy eating plan! Choose a day to meal prep (I like Sunday’s) and set aside an hour or two to cook-up and pre-package your meals for the upcoming week.
Spending the time to meal prep on the weekend will save you precious time on those busy weekdays. Furthermore, having prepared food in the fridge will keep you from making unhealthy choices. Grab it, heat it up, and eat it!

6. A fit girl doesn’t drink her calories

Fit girls prefer to eat their calories instead of drinking them. Flavored coffees, fruit juices, sodas, and other sugary beverages are loaded with calories. They don’t offer any nutritional value whatsoever, either. These types of beverages can cause you to gain weight rapidly, but you don’t have to stick to water to be a fit girl.
Water should be your primary source of hydration, but black coffee and green tea can actually accelerate weight loss. Try drinking some black coffee before your workout or green tea for that midday lull. They can give you a much-needed energy boost to get through the rest of the day. Plus, they’ve been shown to increase your metabolism briefly!

7. A fit girl finds fun ways to get active

Aside from her regular workout routine, fit girls try to go the extra mile–literally. Instead of taking the elevator, she takes the stairs. She doesn’t waste time searching for a close parking spot; she parks farther out to burn more calories. Even when she’s warming up her meal-prepped food, she’s doing body squats in the kitchen!
Get creative with your exercise! These things may not burn much fat on their own, but they can lead to significant results when you string them together.

8. A fit girl has a morning routine

Fit girls are dedicated to their morning ritual. The morning is a critical part of each day. It’s a fresh start, and making healthy decisions early on in the day will set you up for success all day long. While the routine may vary, every fit girl has one.
You should start by training yourself to wake up at the same time every day. Then, you’ll have ample time to do everything that you said you would! Drink some water. Brew coffee while you get a quick workout or stretching session in. While you’re heating up your breakfast, think about what you want to accomplish today (and, write it down to solidify it in your mind). All of these things will set you up for a smooth and successful day.

9. A fit girl schedules her workouts ahead of time

If she can’t workout in the morning, she makes sure to set aside at least 15-minutes each day to get one in later. Scheduling your workouts will ensure that you never run out of time.
Keep in mind that you don’t even need a gym to break a sweat. Bodyweight exercises tone muscles and melts fat just as efficiently. You can workout on your lunch break, at the park, in front of the television, or in your dorm room… just make sure that you schedule it and follow-through!

10. A fit girl looks for menu “keywords”

She tries to eat home-cooked meals as often as possible, but being a fit girl also means believing in balance. If it’s not a planned cheat meal, there are still ways to eat healthy when you’re at a restaurant.
We’re pretty lucky these days: Most restaurants offer healthy options. Many even have calorie counts next to everything! And, if the restaurant you’re at doesn’t have either, have no fear! Search for words like grilled, broiled, and steamed. Stick with lean meats and fresh vegetables. Ask for no seasoning on foods like steak or chicken and just add salt and pepper at the table.

11. A fit girl listens to her body

Every fit girl knows the difference between being tired and being exhausted. There are going to be days where you feel worn out. If your body is aching and your muscles are overly sore, it’s okay to take a rest day.
Pushing your body too hard can result in sickness or injury that can keep you out of the workout game for a long time. As far as diet is concerned: If you feel hungry all the time, you may need to increase your calorie intake. Fit girls don’t hesitate to properly fuel their bodies with healthy foods!

12. One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently ðŸ’…

Click here to see the 2-minute “after-dinner ritual” thathelped me melt away 22 pounds in just 16 days

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I’ll be the first to admit – losing weight is tough – especially finding a weight loss strategy that works. After many years of searching for the ‘best’ and ‘quickest’ ways to lose weight, I have come to the conclusion that no fad diet nor any trendy workout will help you keep your weight down for good.
The best way to lose weight as I have realized is to make small lifestyle changes that have a big impact on my overall health. Here are 5 simple but effective changes you can make today to start losing weight immediately – and they can be utilized for people of all lifestyles.

1. Drink more water.

This might seem like a no-brainer, but many people overlook this simple change in habit. Drinking eight glasses of water daily helps keep you away from snack foods. When you drink a glass of water before each meal, you’ll feel fuller more quickly. When your stomach feels full, you’re less inclined to reach for an extra plate of food.

2. Follow the 80/20 rule.

This rule is fairly simple – 80 percent of the time you focus on eating clean, good-for-you foods, and 20 percent of the time you have the freedom to indulge as you please. Don’t be concerned about the math, because it’s that simple: if you eat three square meals a day, three of those meals every week are your 20 percent cheat meals; if you eat five small meals a day, then seven of those small meals are up for grabs.
I especially like this rule as it has taught me about balance and moderation – a concept that never exists in any fad diet. When you practice 80/20, you have the ‘freedom’ to go out socially and enjoy a meal and a cocktail! More importantly, it makes the whole clean-living thing feel doable for the long run.

3. Eat the same types of food.

When you eat the same kinds of food daily, you’ll be less inclined to overeat. This is because when confronted with a wide variety of foods (for example, high-fat foods at restaurants), you’re more likely to overeat – which results in you gaining weight. Stick to specific types of meals when you’re trying to shed pounds. When you want to mix things up, try adding variety to your diet with new fruits and veggies.

4. Make exercise fun.

Working out has always been a chore for me – I find getting up and going to the gym to be very tedious. If you’re like me, then find something physical that you enjoy and you’ll likely to stick to it. It can be walking, bike riding, taking your dog for a run, joining a salsa class or even hot sweaty sex. When you enjoy a physical activity, you shed pounds without feeling like you’re being forced to work out.

5. One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently ðŸ’…

Click here to see the 2-minute “after-dinner ritual” thathelped me melt away 22 pounds in just 16 days

Continue reading

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Eating less or eating healthier for that matter isn’t always as simple as “just eating less.”
Because what and how much we eat is influenced by so many factors—the environment in which we’re eating, how much food is served, and how hungry we are – the list goes on.
The good thing is that you can control many of these factors; it’s just a matter of bringing them to the forefront of your mind until they become habits.
Here are nine proven tricks you can use to help yourself eat less and keep your calories in check. Over time, they’ll become second nature—and your weight loss will be second to none!

1. Take time to enjoy your meal

There is truth in the benefit of slowing down and appreciating the world around you, food included.
Focusing on every bite can help you practice mindful eating, which has been shown to cut down on calorie intake.
Slowing down between bites allows you to recognize your feelings of hunger and satiety so you have a chance to realize when you’ve had enough—then stop before you clean your plate and later regret it.
Eating at a relaxed pace also means you’ll chew your food more thoroughly, thus experiencing fewer digestive issues and less intestinal upset.
This may take some practice.
The hustle and bustle of daily life often catches up with us and sometimes it takes a conscious effort to take it easy and give your brain a chance to enjoy the food and tell you when you’re full.
Aim to spend about 20 minutes for each meal.

2. Use smaller plates, cups and bowls

Your eyes really can be bigger than your stomach.
Research has shown that when people use large bowls, plates and serving utensils, they serve themselves more and consume more food. Eat from smaller salad plates and small bowls for daily use.
Without even realizing it, you’ll serve and eat less. I
f your dinnerware is oversized, it might be time for new dishes that won’t dwarf your properly portioned meals.

3. Pre-portion your foods

Grab your measuring cups and a small bowl to keep your calories in check.
Why? Because it’s easy to overeat when you’re reaching into a bottomless bag of food. Instead of reaching into the chip bag or a big bowl of chips at a party, pre-portion your snacks into a smaller container (or plate) so you know exactly how much you’re eating.
Then, put the big bag away (or walk away from the chip bowl).
You are much less likely to overeat enjoy the smaller portion you served yourself. So dish it up, put the rest away, and taste every bite.

4. Know your weaknesses

We all have food weaknesses. That food that you can’t resist.
The food you can’t stop eating once you started. The food you have trouble saying no to, even if you’re not hungry.
The food you think about even when it’s not in the vicinity. Maybe you’ll never shake the grip this food has you on, but the first step is recognizing it.
Take a minute to think about your food weaknesses.
Once you know what they are, you can take extra measures to prevent overeating these particular foods, whether you avoid repeated exposure to this food or plan the rest of your day’s intake planning to enjoy a bit of this favorite food.

5. Keep a food journal

Keeping a food diary is the best weight-loss tool. One recent study found that dieters who kept track of their food lost twice as much weight as those who didn’t.
Writing down what you eat will encourage you to think about your food choices all day, and consider what you’ve already eaten and what you plan to eat later.
This means you’ll make conscious choices more often and usually curb your calorie intake as a result.

6. Eat the right portions

Most meals we eat at home or in restaurants are proportioned backwards: big portions of meat and carbs and very few (if any) vegetables.
If your plates put veggies in a supporting role, you’re probably consuming too many calories and hurting your weight-loss efforts. Using a perfectly portioned plate can help!
What you want to do is fill half your plate with disease-fighting vegetables, a quarter with lean protein and a quarter with your whole grains.

7. Pack in the protein

Studies show that protein plays a key role in regulating food intake and appetite; people who consistently consume protein regain less weight after a significant weight loss, too.
Protein helps increase feelings of fullness because it takes longer to digest. When you skip protein in your meals and snacks, those pesky hunger pangs might encourage overeating!
So get into the habit of consuming protein at each meal and snack. Stick to lean sources of protein: Beans, hummus, egg whites, lean meats, and low-fat dairy products (cottage cheese, yogurt, cheese, and milk) can all give you muscle-building proteins without added fat.

8. Take half your meals to go

Portions served at most restaurants set you up for overeating. A full meal can contain more than 1,200 calories at some eateries, and that’s before dessert.
Even if you have the best intentions to eat only half of your meal when it arrives, it can be hard to stop or know when you’ve reached the halfway point—especially if you’re distracted while talking with friends and family.
Ask your server to pack up half of your meal before it hits the table.
That way, you’ll stop when you’re halfway done and still have leftovers for tomorrow.
It works because it’s a clear “stop sign” in your meal and most people aren’t likely to dig into their doggy bag or take-out box before leaving the restaurant.

9. Eat breakfast

People say breakfast is the most important meal of the day for good reason.
Studies show that people who eat breakfast have a lower BMI (body mass index) and consume fewer total calories each day than people who skip breakfast altogether.
A common explanation is that eating breakfast allows a person to feel less hungry throughout the day. Another is that those who skip breakfast allow for “extra calories” later in the day because they skipped a meal, but in reality end up overshooting their energy goal.
Whatever the reason, eating breakfast IS part of a healthy lifestyle and an important factor in healthy weight maintenance.

One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the 2-minute “after-dinner ritual” that helped me melt away 22 pounds in just 16 days




Continue reading

di 0

When you’re trying to lose weight, it can seem like the entire world is out to prevent you from reaching your weight loss goals.
If your weight loss attempts have been unsuccessful in the past, use the below 14 steps to get back on track and lose weight for good.

1. It’s not just a ‘diet’, it’s a lifestyle change

Over-restricting yourself for a short time will give you results fast, but those results will prove to be only temporary. Instead, make small changes to your lifestyle that you can keep for good and see your weight go down and stay down.

2. Set realistic goals for yourself

Start with a small goal, like, “I want to drop 1 pant size by summer.” When you get there, pat yourself on the back, reevaluate, and take on a new goal.

3. Track your progress

We don’t all lose weight in the same way, so you might not see progress in the mirror right away. Measure your body in specific locations regularly and record the results. This will let you track the quantitative progress you may not see on the scale.

4. Make changes to your environment

It’ll be tough to maintain your new, healthier lifestyle if nothing in your environment has changed. Stock your cupboards with healthy food items only, so that you have to make a special trip out for a treat. Pay attention to your “trouble times” and make adjustments to your routine, like go for an after-dinner walk when you’d normally head for dessert.

5. Find a weight loss buddy

Enlist the help of a friend or family member in your weight loss journey. Having a cheerleader to keep you focused and motivated can have a huge impact on your success.

6. Focus on your food

Avoid mindless eating by sitting down to meals at the table. Food is meant to be enjoyed, so enjoy it! Take small bites, chew slowly, and think about the food you’re eating. This will help to prevent you from the mindless eating that can put on extra pounds.

7. Find a fitness activity you love

Diet and exercise go hand-in-hand when it comes to maintaining a healthy weight. Make exercise enjoyable by finding fun ways to stay active. Go for a hike, join a sports team, or take up surfing. You’ll be amazed at how many calories you can burn when you’re having fun!

8. Surround yourself with fitness oriented people

It will be much easier to stay on track when you surround yourself with others who share your healthy outlook. You’ll be able to share struggles, motivate each other, and help keep each other accountable.

9. Immerse yourself in the health and fitness world

Learn more about healthy living by reading fitness magazines, online health articles, and healthy lifestyle blogs. By saturating yourself with healthy material, you’ll find it much easier to keep your mind focused on your goals.

10. Eat more fruits and vegetables

One of the biggest complaints of those starting to adopt a healthy lifestyle is that they always feel hungry because they feel like they have to cut back on how much they eat. This just isn’t true. Fill up on foods that will keep you full all day long AND won’t pack on the pounds, like foods high in fiber—fruit, and vegetables.

11. Get your 8 hours of sleep

Your body needs sleep in order to function properly and blast fat away. Be sure to get plenty of sleep each night to allow your body to perform to its maximum potential.

12. Plan for everything

We’ve all been there. You set out to run some errands and before you know it you’re famished. This is when the quick and easy drive-thru line is the most tempting. Avoid unhealthy binging by planning for bouts of hunger and keeping a high-protein snack on hand to get you by.

13. Don’t let mistakes derail your efforts

We all fall off the wagon every now and then. When your “cheat night” turns into a “cheat weekend”, don’t despair. Just pick yourself up, dust yourself off, and get right back on the track toward your weight loss goals.

14. Reward yourself

Each time you reach a new goal, reward yourself with something you’ve wanted, like a new outfit to show off your trimmer physique. You deserve it!

One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the 2-minute “after-dinner ritual” that helped me melt away 22 pounds in just 16 days




Continue reading

di 0

Losing weight seems an uphill task to many, especially when you need to lose weight in a couple of days.
And especially when you need to look good for an upcoming occasion or event.
For achieving quick weight loss like ten pounds in a week, people often resort to crash dieting or spend hours sweating out in the gym.
In fact, there are countless fad diets that enable you to shed pounds in a couple of days, but they have detrimental effects on your body and health, leaving you sick, hungry and nutrition deprived.
Of course, there are other painless ways to achieve this goal without dieting.
All you need to do is maintain a healthy lifestyle comprising of nutrition, fitness, proper sleep and hydration.
The best part is that these strategies not only enable you to lose ten pounds in a week’s time, but also help you to maintain a healthy weight in the long run. Here are 12 strategies to get you going.

1. Burn 5000 Calories More Than You Take In:

In order to lose 10 pounds in a week, you need to burn 5000 more calories than you take in per day.
Agreed, that’s too much for an average person, but you have to push yourself to achieve this goal.
Also, it should be kept in mind that an average person burns about 2000 calories while doing normal routine activities.
This means that if you consume exactly 2000 calories through food every day, you will neither gain nor lose weight.
To burn extra calories, you can make simple changes in your lifestyle like walking instead of driving, taking stairs instead of the lift and simply breathing.

2. Do Not Skip Breakfast:

Breakfast is, undoubtedly, one of the most important meals of the day and skipping it in an urge to cut calories is not at all a great option.
In fact, several studies have shown that people who had breakfast regularly had comparatively lower BMIs than breakfast skippers.
So, kick start your day a healthy and nutritious way by having a bowl of oatmeal or whole grain cereal topped with fruit or low fat dairy. Y
ou can also have scrambled eggs to fulfil your protein requirements, but avoid heavy and oily foods for breakfast.

3. Incorporate Lean Proteins In Your Diet:

Incorporating lean proteins in your meals and snacks will keep you from overeating by keeping you full for longer.
You can try 98% lean beef, skinless chicken breast, eggs and certain fish like salmon.
For vegetarians, soy products like edamame or tofu, low fat yogurt, peanut butter, nuts and beans are good sources of lean proteins.
Besides, it is advisable to have frequent meals at an interval of 3 to 4 hours to maintain your blood sugar levels and avoid overindulgence.

4. Cut the Consumption of Simple Carbohydrates:

Simple carbs, also known as refined carbohydrates, get absorbed by our body quickly but provide zero nutrition.
So it is advisable to stay away from simple carbs like cookies, candies, molasses, honey, cakes and other baked sweets, and packaged cereals.

5. Avoid Fast Food:

Fast foods are synonymous of unhealthy foods. Besides being loaded with trans-fat, fast foods like fries, burgers and shakes contain a whopping amount of sugar and salt which can cause you to pile on the pounds.
They are also nil in terms of nutrition. Hence, if you want to shed ten pounds effectively, it is advisable to avoid fast foods completely.

6. Eat Smaller Portions:

It will be, indeed, pleasing to know that reducing your portion size by 10% to 20% can also lead to weight loss.
You can trim your portion size by using smaller bowls and plates or measuring cups to measure your portion sizes.
Eating smaller frequent meals will not only keep you full, but also boost your metabolism, thus leading to weight loss.

7. Avoid Late Night Snacking:

We can’t deny the fact that most of us indulge in mindless late night snacking while watching television or late night working.
We don’t realize that we are loading our bodies with unnecessary calories by doing so. It is advisable to have your dinner before 9 at night.
If you want to have dessert, you can have a bowl of light ice cream or frozen yogurt. After that, just brush your teeth so that you are less likely to eat or drink anything else.

8. Drink Plenty of Water:

Hydration is regarded as synonymous with water and drinking plenty of water is, undoubtedly, one of the best ways to keep oneself hydrated.
Ensure to drink at least 8 glasses of water in a day.
Besides being devoid of calories, water keeps you full such that you are less likely to overeat.
To avoid hunger pangs in between meals, you can have a big glass of water.
Apart from water, there are other ways of hydration.
Unsweetened green tea, for instance, is a good option as it is rich in antioxidants and has zero calories.

9. Avoid Liquid Calories:

As stated earlier, to achieve the desirable weight loss, it is important to control the intake of calories and liquid calories are no exception.
The processed fruit juices, energy drinks and aerated drinks might appear tempting, but they load your body with about a third of your entire calories for the day.
Instead, you can quench your thirst with water, citrus juices or 100% percent fruit juices.
Vegetable juices are also a nutritious option to satisfy your hunger in between meals.
Alcohol calories should be particularly avoided as they add up quickly.
So it is advisable to restrict the consumption of wine or cocktails to weekends in order to save calories.

10.Compound Exercises:

Compound exercises involve working out multiple joints and are considered the best bodyweight exercises.
For instance, the exercises performed below navel work out your quadriceps, hamstrings and gluteus, the three largest muscle groups in your body.
They create minor after-burn tears in the muscle fibres, causing a large burn in calories post workout as a lot of energy is required to repair those tears.
You can try compound exercises like bench press, squats, clean and press etc.

11. Weight Training:

Weight training is another way to lose weight effectively. In fact, it is a misconception that weight training is meant for building bigger muscles and not losing weight.
Weight training if done properly can speed up your fat burning process during workouts and even long after the workout is over.
Training with weight is anaerobic in nature that burns carbohydrates. Unlike aerobic training, it helps build lean body mass.
But it accelerates your metabolism, causing you to burn more fat. To effectively lose 10 pounds in a week, it is advisable to indulge in weight training routine involving compound exercises at a higher intensity level.

12. Proper Sleep:

Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with increased incidence of obesity. There are several reasons behind this.
Research suggests that insufficient and poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also prompt fat storage.
How long and how deep someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain while ghrelin tells your brain you’re hungry.
Without a properly functioning leptin and ghrelin, you’re constantly hungry and nothing you eat will ever make you full – double whammy.
So, sleep more and sleep well.

One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the 2-minute “after-dinner ritual” that helped me melt away 22 pounds in just 16 days




Continue reading

di 0

The best way for you to lose weight fast will depend on your starting point, your end goal, and your lifestyle.
In this article we lay out some doable and effective strategies that are applicable to everyone—whether you’re a fitness novice looking to shed several pounds, or you simply require motivation to keep going.
Generally speaking the best way to lose weight quickly, and maintain that weight loss, is to follow a steady, manageable eating plan.
The NHS recommends that you aim to lose no more than 2 lbs per week; anymore than that and you risk burning out and giving up.
With that in mind, here are 13 nutrition and fitness strategies to get you losing weight quickly and safely.

1. Eat more vegetables, all of the time

It’s that simple, I promise!
If you think about making any meal mostly veggies (at least 50% of anything that you’re having), you’re on the right track to better health and weight loss.

2. Eat a better breakfast

All meals are important, but breakfast is what helps you start your day on the right track.
The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day.
Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you’re including a source of lean protein plus filling fat (e.g., eggs, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains).
Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down without sacrifice.

3. Limit your salt intake

Since salt is a preservative, packaged and processed foods are often highest in sodium — something to keep in mind when planning your meals.
When it comes by buying snacks, a “low sodium” product has to be 140 mg or less per serving — so if you’re REALLY in a bind, you can follow that guideline for what to put in your cart.

4. Drink more coffee

Start your day with a cup of joe. Caffeine is a natural diuretic and an excellent source of antioxidants, which protect your cells from damage. You can have up to 400 mg — about a venti Starbucks coffee — daily, according to the Dietary Guidelines for Americans.
Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand.
In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.

5. Skip sugary beverages

We just don’t feel full by liquid calories in quite the same way as we do real food.
Drinking a juice or caramel coffee drink just isn’t as satisfying as eating a bowl of veggie- and protein-packed stir-fry.
So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages.
If you consume each of those beverages during the day, you’ll have taken in at least 800 extra calories by nighttime — and you’ll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.)

6. Buy a set of 5-pounds weights

It’s a one-time investment you’ll never regret.
Here’s why: Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week.
The more lean muscle you have, the faster you’ll slim down. How do you start strength training? Try some push-ups or a few squats or lunges.
Use your free weights to perform simple bicep curls or tricep pulls right in your home or office. Do these exercises three to four times per week, and you’ll soon see a rapid improvement.

7. Eat spicy food

It can actually help you cut back on calories. That’s because capsaicin, a compound found in jalapeño and cayenne peppers, may (slightly) increase your body’s release of stress hormones such as adrenaline, which can speed up your ability to burn calories.
What’s more, eating hot peppers may help slow you down. You’re less likely to wolfed down that plate of spicy spaghetti — and therefore stay more mindful of when you’re full. Some great adds besides hot peppers: ginger and turmeric.

8. Keep a food journal

Loads of research demonstrates people who log everything they eat — especially those who log while they’re eating — are more likely to lose weight and keep it off for the long haul. The habit also takes less than 15 minutes per day on average when you do it regularly, according to a 2019 study published in Obesity.
Start tracking on an app like MyFitnessPal or use a regular notebook. It’ll help you stay accountable for what you’ve eaten. Plus, you can easily identify some other areas of your daily eats that could use a little improvement when it’s written out in front of you.

9. Take a walk

Don’t get me wrong — exercising at any time is good for you.
But evening activity may be particularly beneficial because many people’s metabolism slows down toward the end of the day.
Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you’ve stopped moving.
Plus, it’ll help you relax post-meal so you won’t be tempted by stress-induced grazing that can rack up calories.

10. Don’t skip meals

Skipping meals will not make you lose weight faster. If a hectic day makes a sit-down meal impossible, stash a piece of fruit and pack of nut butter in your car or purse and keep snacks in your office desk drawer — anything that will keep you from going hungry!
Going long periods of time without food does double-duty harm on our healthy eating efforts by both slowing down your metabolism, and priming you for another binge later in the day.
Think: You’ve skipped breakfast and lunch, so you’re ready to takedown a whole turkey by dinner! Make it your mission to eat three meals and two snacks every day, and don’t wait longer than three to four hours without eating. Set a “snack alarm” on your phone if needed.

11. Eat high water content foods

You certainly need to drink plenty of water to help combat bloating. You can (and should!) also consume high-water content foods.
Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries — all of which contain diuretic properties that will also help you stay full due to their higher fiber content.

12. Munch on mineral-rich foods

Potassium, magnesium, and calcium can help to serve as a counter-balance for sodium. Foods that are rich in potassium include leafy greens, most “orange” foods (oranges, sweet potatoes, carrots, melon), bananas, tomatoes, and cruciferous veggies — especially cauliflower.
Low-fat dairy, plus nuts, and seeds can also help give you a bloat-busting boost. They’ve also been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing risk of chronic disease overall.

One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the 2-minute “after-dinner ritual” that helped me melt away 22 pounds in just 16 days




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Instead of setting vague goals like losing 20 pounds, make your hopes a reality with these subtle diet tweaks.

1. Take a real lunch break, even if it’s short

Eating at your desk or in front of the TV is distracting, and because your brain doesn’t fully realize what you’re eating, you could end up unsatisfied, even with big portions.
People look down after their meal and have no memory of what was on their plate. They don’t feel satisfied and are hungry again in an hour.
Ideally, you should spend the full 20 or 30 minutes it takes to eat focusing on your meal. If it’s unrealistic to leave your desk that long during lunch, take at least the first five to ten minutes chowing down without distractions.

2. Pick the smallest

Whether you’re at a salad bar or frozen yogurt shop, always grab the smallest dish offered. You’ll be surprised by how much you can pack inside, but you’ll have less risk of going overboard like you would with an oversized container.
You can still fit a pound of food in the smallest container. People go for the large plate so they don’t get hungry later, but you can always eat again later.

3. Drink water before your coffee

A little bit of dehydration can mask as hunger. You might not feel thirsty but are a little dehydrated and can feel hungry, even if you just ate.
But if you stay hydrated, it will be easier to recognize if your body actually needs the calories. Drink 16 ounces of water as soon as you wake up to replenish the water your body lost when you were sleeping.

4. Eat a snack before grocery shopping

Hunger pangs at the grocery store could tempt you into unhealthy impulse buys. You’re bound to react based on how you’re feeling at the time. If you’re not hungry, you will make better choices.
You’ll find it easier to stick to the perimeter of the supermarket, where you’ll find healthier, whole foods like the produce section and the butcher instead of high-calorie, unsatisfying snack foods.

5. Eat chips from a bowl

Even if you promise to stick with one serving of chips, there’s a good chance you’ll blow right through that if you’re reaching straight into the bag. Never say you’ll stop when you eat ten—don’t trust yourself to do that.
Instead, measure out a cup or two into a bowl and put the bag away. If you still can’t resist seconds or need something to munch mindlessly, try buying individual-sized bags of snacks, or stick with raw vegetables when you’re chilling out in front of the TV.

6. Fill your freezer with frozen vegetables

You probably know you should eat more vegetables, but by the time you finally get to cooking, the big box of fast-cooking macaroni and cheese your kid wants seems much easier.
Keeping frozen vegetables on hand will make it easier to cook a produce-rich meal without much planning. Those cook up really quickly. A lot of people complain that they buy vegetables and they go bad, but frozen ones can sit for months and still be fine. Roast them for a tasty side that brings out their natural sweetness.

7. Serve away from the table

Dish out food at the stove, then leave the pots there when you sit down so you’re not tempted to refill your plate too soon. It takes 20 to 30 minutes for fullness signals to reach your brain, so wait at least that long before getting up for seconds.
If you start helping yourself to bigger portions prior to that time frame, you can end up feeling overstuffed.

One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the 2-minute “after-dinner ritual” that helped me melt away 22 pounds in just 16 days




Continue reading
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