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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 💅

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




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di

Let me tell you—you don’t have to sacrifice your lifestyle to lose weight. There are plenty of options to lose weight quickly without subjecting yourself to strict diets and gruelling workouts.
So, below are some strategies that you can employ on a daily basis for fast weight loss.
Rather than giving you a one-size-fits-all regimen, I figure you’re more likely to stick with the plan if you pick the eating and exercise strategies that fit your lifestyle.
So choose at least four of the below tips (they’re all expert-backed if you’re wondering), and vow to work them into your schedule for 14 days straight.
If you feel ambitious, tack on a few more.
The more you pick, the more weight you’ll lose.
If you start now, by this time next week, you’ll look and feel lighter and in two weeks, you’ll have reached your goal.

1. Drink Mainly Water

A sports or energy drink, fruit smoothie, or light beer — each serving contains about 100 calories. Yet these beverages don’t satisfy you the way 100 calories of food does, so they’re a waste. Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out.
Water, on the other hand, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And strangely, it actually helps flush out excess water weight as well as jump-starts your metabolism. If it’s just too boring, add lemon wedges or mint leaves.

2. Avoid at All Cost White Bread and Pasta

Cutting out all white grain products — such as white rice, spaghetti, sandwich rolls — will instantly slim you down because the simple carbs in these foods cause bloating, especially around your belly. Simple carbohydrates wreak havoc on your weight because they’re digested very quickly, leaving you hungry and more likely to overeat later.
To go a step further, instead of replacing them with healthier yet still bloat-triggering whole-grain bread products, substitute vegetables for the week. This way, a chicken sandwich becomes chicken salad, and chips and dip turn into carrots and dip. The complex carbs from vegetables are digested more slowly, so you remain full longer. And because veggies are mostly water, they also help flush out excess water weight.

3. Do Cardio 30 Minutes a Day

Any workout that gets your heart rate up will burn calories. But you’ll use more calories if you pick a cardio routine that engages multiple muscles simultaneously.
Three to consider: spinning, cardio kickboxing, and boot-camp workouts. Half an hour of each torches 200 to 300 calories while toning up your arms, legs, and core so everything appears sleeker and tighter.
You’ll burn even more calories per session if your workout incorporates interval training: alternating short bursts of intense cardio with slower activity.

4. Drink Coffee an Hour Before Working Out

This is the one exception to the stick-to-water-only rule: Just as a coffee run makes your morning at work more productive, a pre-exercise cup of java with a splash of skim milk (about 11 calories) or black (just 5 calories) will energize your workout. You’ll burn more calories without realizing you’re pushing yourself harder.

5. Have Nightly You-on-Top Sex

Not that you needed an excuse to hook up with your guy every night, but the fact is, this position is a fat blaster. Being on top means you do the rocking, and the more active you are, the more calories you burn — up to 144 for 30 minutes.
Sex also pumps levels of feel-good neurotransmitters, endorphins, helping you ride out food cravings. Get on top in reverse-cowgirl (i.e., facing away from your guy) to give your thigh and butt muscles an extra push.

6. Do 36 Push-Ups and Lunges Every Other Day

These gym-class staples will help sculpt muscle, so you’ll sport a more streamlined appearance. Do three sets of 12 of each exercise every other day. Push-ups target your upper body, while lunges work your butt, hips, and thighs.
Quick tip: Make sure your back and legs remain in a straight line during your push-ups; it’ll improve muscle tone. Also, you can build even more muscle with the lunges if you hold free weights in each hand while doing them.

7. Sleep 30 Minutes More a Night

That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices (in other words, no quick sugar fix for breakfast in search of energy) and won’t feel lethargic and skip the gym. More restful sleep (7 to 8 hours is best) also boosts your metabolism. And since your body builds muscle while you snooze, getting zzz’s equals better muscle tone.

8. Make One Food Sacrifice

Cutting out one indulgence — such as the chips you have with lunch or the chocolate dessert you eat after dinner — can subtract a few hundred calories from your diet, which translates into less flab. Your body won’t even notice their absence.

9. Eat Salmon for Lunch

It’s packed with nutrients that build muscle tone and give your skin a healthy glow. Some nutritionists claim that consuming a portion (doesn’t matter how it’s cooked) may immediately make your face look a bit more contoured.

10. Stand Up Straight

Keeping your spine rigid and your shoulders back while sucking in your belly toward your spine gives you a slimmer, more streamlined middle.

11. Do Squats and Sit-Ups

Bodybuilders use this technique before competitions because it adds definition to muscle. Do three sets of 12 of each exercise to tighten your abs, butt, and legs temporarily.

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 💅

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

Continue reading

di

If your goal is to lose weight and exercise more, forget the highly restrictive diet and daily long intensive workouts. Research has shown that taking small steps—not giant leaps—is the best way to aachieve long lasting results.
When you focus on just a couple of small changes at a time, you begin to fully adopt some healthy habits that last for a lifetime – rather than trying an all-or-nothing approach that more often than not fails because it’s too hard to keep up.
So, here are 12 simple habits that have proven to make you lose weight for good. These habits will help you move more, eat less, and look sexier than before.
How you should start: Add only one or two of the small changes below a week to your regular routine.
Once these healthy habits become second nature, they’ll benefit you for a lifetime.

1. Limit foods that have high fat content

Take note of the high-fat and high-calorie foods that are typically your favorite (my top five: cakes, chocolate bars, ice cream, potato chips, and fries) and gradually decrease the intake. If you’re eating six of these foods a week, try to go down to five. Each week, drop another until you’re at no more than one or two; at the same time, add to your plates more good-for-you choices like carrots, sweet potatoes, oranges, avocados and other fresh fruits and veggies.

2. Walk 5 minutes more a day

A recent research found that women who increased their daily activity levels by just a few minutes at a time were able to lose weight faster than women who just went on a diet . Your goal should be to do at least 30 minutes of physical activity a day (which can help burn off about 120 extra calories daily, or equivalent to 12½ pounds a year), but take it 5 minutes at a time – it doesn’t have to be all at once.

3. Drink water

One of the most under-appreciated magic fat-burning elixirs is water. As soon as you wake up in the morning, grab a glass. Every time you eat, drink a full glass of water before and during bites. The more water you drink, the fuller you will feel, the easier it is to cut back on unnecessary calories. That’s an essential element of weight and fat loss. Remember, every chemical reaction in your body needs water and even if you’re just mildly dehydrated, that could affect your fat metabolism and your performance in the gym.

4. Bring a packed lunch to work

You’ll not only save thousands of calories over the course of a year but also hundreds of dollars. When you make and eat your own food, you not only control the quality and portion sizes but also reduce the amount of sugar, salt, and fat that you consume – which is guaranteed to be significantly higher in take-out or restaurant food.

5. Skip the fruit juice, eat the whole fruit instead

You’ll not only get more heart-healthy fiber in your diet, you’ll also stay satisfied, longer. When you chew food, you generate more saliva, which in turn carries a message to the brain that your gut needs to get ready for digestion. Drinking doesn’t require such digestion, so the body doesn’t register that it’s full as quickly.

6. Get more sleep

Make a point of turning in earlier and you’ll see weight loss within a week. Even just a few nights of sleep deprivation can lead to almost immediate weight gain. A recent study asked participants to sleep about 10 hours a night for two days, followed by five nights of sleep restriction and four nights of recovery. After the 11 days, the sleep-deprived group gained almost 3 pounds, compared with a well-rested control group.

7. Eat a big balanced breakfast

A morning meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you’re not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.

8. Watch your alcohol intake

One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.

9. Eat without any distractions

Dining while watching tv can make you take in 40 percent more calories than usual, according to a recent study. And texting, driving, or any other distracting activity during a meal can also result in you consuming more food that you need. Make each meal something you put on a plate, and then sit down to finish it – and even if you’re eating by yourself.

10. Snack with healthy foods

Grazing between meals used to be a faux pas. But nutritionists now know that it’s better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks – a stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or my favourite – a bowl of edamame.

11. Build your muscles

Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you’ll torch more calories as you go about your day.

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 💅

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




Continue reading

di

Restricting what you eat and how much you eat will not always work in your favor. Many studies have shown that restrictions of any kind are bound to fail in the long term. So, if you had previously gone on a strict diet and had some success but then bounced back to your fat weight again in a matter of weeks, you’re your own proof that restrictions don’t work!
But, fret not. You can certainly still lose a ton of weight without restrictions—all you have to do is make a few tweaks to your lifestyle. The following list of 16 simple ways will help you to lose weight without any forms of restriction. Imagine stepping on the scale and seeing your desired number pop up without depriving yourself or cutting out your favorite foods—and best of all, these terrific tips and tricks will help you achieve sustainable, long-term weight loss.

1. Don’t Skip Breakfast

Contrary to popular belief, skipping meals doesn’t help you shed pounds. In fact, it’s the other way around! Skipping a morning meal causes your blood sugar to drop, making you feel hungry and sluggish throughout the morning. You’ll be more likely to binge on carb-rich or high-fat meals later on. Eating in the AM also gives your metabolism a nice boost, so you burn calories at a faster rate throughout the day.

2. Don’t Snack at Night

Do you snack when night rolls around? This destructive pattern can pack on the pounds. Your metabolism drops as you get ready to hit the pillow and catch some ZZZs. Breaking the habit can help you lose weight because you’ll end up consuming less calories throughout the day. Reduce your PM munchies by keeping your appetite under control and eating small, wholesome meals at regular intervals throughout the day. It also helps to brush your teeth after your final meal!

3. Drink More Water

Beverages besides water might taste great, but they often contain calories that add up throughout the day. These empty calories don’t affect hunger levels, so you’ll still eat as much as you would otherwise. Instead of drinking your calories, opt for good old H20. Sticking to water hydrates your body and helps it work efficiently while boosting your metabolism and curbing cravings.

4. Eat More Fruits and Vegetables

Fruits and vegetables contain tons of nutrients. Fresh produce can melt pounds by supplying you with essential vitamins, minerals, and fiber your body needs to feel fully satisfied. Thanks to their high water content, these volume-rich foods take up room in your stomach and make you feel full. Fruits and vegetables also curb your cravings for carb-laden, sugar-filled snacks, and can prevent you from mindlessly munching. Instead of filling up on meat, eat more fruits and vegetables!

5. Eat Foods Loaded With Fiber

Your ticket to a slimmer figure is fiber. Your body doesn’t actually digest fiber. Instead, the nutrient passes through the intestines, latching onto fat and calories as it leaves your system. Fiber also removes toxic waste from the colon while balancing acidity in the intestines. It also acts as a bulking agent and allows food to move through your digestive track quicker. Never underestimate the fat-burning powers of filling fiber!

6. Eat Until You Are Full

Losing weight comes down to burning more calories than you eat, which leads us to portion control. Granted, this doesn’t mean consuming teeny tiny portions of food. It involves eating just enough to feel satisfied and fully nourished. Monitoring what and how much you’re eating will tip the scales in your weight loss favor. Begin portioning your meals according to the amount of calories you should eat per day.

7. Set A Fitness Goal

Give yourself a goal of taking at least 10,000 steps per day, or running a few miles a week. Goals like these will force you to sneak more exercise into your schedule. Once you start achieving your goals and feeling victorious, you’ll likely start including them in your routine and live a more active lifestyle. There are apps you can get on your phone that count your steps.

8. Eat More Protein

Protein tames hunger and curbs cravings, keeping you feeling full throughout the day. As a result, you’ll eat less and trim calories from your menu. The slimming powers of protein work soon after leaving your plate and entering your mouth. Protein-packed foods take more energy to digest and metabolize, meaning you’ll burn calories by simply eating them!

9. Eat More Salad

Never underestimate the slenderizing powers of a nutritious salad! The leafy dish, especially when packed with fibrous, filling vegetables and lean protein, can hook you up with essential nutrients and help you achieve rapid weight loss. Keep in mind that numerous dressings are rich in calories, ultimately defeating the whole diet-friendly purpose of salad. Reach for clean, healthy vinaigrettes and dressings. Olive oil and vinegar tastes delicious and serves as a healthy alternative to store-bought dressings.

10. Keep Temptations at Bay

When it comes to weight loss, the out of sight, out of mind rule serves you well. Rid your cupboard of fatty, overly-processed snacks and keep unhealthy indulgences out of reach. For example, if that leftover birthday cake is calling your name, then pop it in the freezer or bring it to work. Keeping temptations away will keep cravings at bay.

11. Manage Your Stress

Stress can wreak havoc on your hormones, causing your body to enter fight-or-flight mode. During this response, your body releases cortisol, which stimulates insulin release and throws off your blood sugar levels. The result? Your body will latch on to every calorie consumed and your appetite will increase. Higher hunger levels and a slower metabolism don’t mix well when it comes to losing weight! Banish stress and stay calm and collected.

12. Stay Out Of Boredom

More often than not, mindless snacking comes from pure boredom. When there’s nothing to do, scoping the kitchen for something to munch on seems enticing. Instead of taking your boredom out by stocking up on calories, distract yourself by reading a book, calling a friend, or going for a walk. Research shows that cravings pass within ten minutes, so banish these cravings by using that time to do something productive!

13. Keep A Bowl Of Washed Fruits

Have fruits pre-washed and handy at all times. This will make them easier to access in times of extreme hunger! Readily-available fruits that don’t require any meal prep whatsoever will be calling your name next time you’re dealing with a grumbling tummy. When it comes to satisfying hunger while losing weight, nothing will help you slim and trim more than nutrient-rich veggies and fruit!

14. Get Enough Sleep

Sleeping at least seven hours a night helps you lose weight. Sleep deprivation triggers a series of unhealthy choices. You’re more likely to reach for that latte, turn to takeout, or skip exercise. A lack of sleep will boost your hunger hormones, eliciting intense carb cravings and the likelihood of overeating. If you want to see the numbers on your scale drop, make sure to catch enough sleep.

15. Eat Slowly

When you eat slowly, you’ll pay more attention to when you’re full. Research shows that slowing down and taking the time to enjoy each bite of food will have you consuming less overall without feeling deprived. Drink water between bites, chew mindfully, and listen to your body when it says it’s full!

16. 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” thathelped me melt away 22 pounds in just 16 days




Continue reading

di

You know the drill when it comes to losing weight: take in fewer calories, burn more calories. But you also know that most diets and quick weight-loss plans don’t work as promised. If you’re trying to drop a few pounds fast, these lazy tips will make it easy for you to lose the weight quickly.

1. Write down your weight loss goal and why you want to lose weight on a piece of paper. 

Pin that piece of paper on the refrigerator door, the pantry or on the cupboard door – pin it where the biggest temptation to fall off the wagon lies or where you can constantly see it. That piece of paper will serve as a constant reminder that you’re on your way to losing weight, and that the reasons make it all worth what you’re doing.

2. Write down what you eat for one week and you will lose weight.

Studies found that people who keep food diaries wind up eating about 15 percent less food than those who don’t. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat. Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss.

3. Add 10 percent to the amount of daily calories you think you’re eating. 

If you think you’re consuming 1,700 calories a day and don’t understand why you’re not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate. Adjust your eating habits accordingly.

4. Get an online weight loss buddy to lose more weight. 

A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.

5. Get a mantra. 

You’ve heard of a self-fulfilling prophecy? If you keep focusing on things you can’t do, like resisting junk food or getting out the door for a daily walk, chances are you won’t do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. “I can lose weight.” “I will get out for my walk today.” “I know I can resist the pastry cart after dinner.” Repeat these phrases and before too long, they will become true for you.

6. After breakfast, stick to water.

At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year—or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.

7. Eat three fewer bites of your meal, one less treat a day, or one less glass of orange juice.

Doing any of these can save you about 100 calories a day, and that alone is enough to prevent you from gaining the two pounds most people mindlessly pack on each year.

8. Watch one less hour of TV.

A study of 76 undergraduate students found the more they watched television, the more often they ate and the more they ate overall. Sacrifice one program (there’s probably one you don’t really want to watch anyway) and go for a walk instead.

9. Wash something thoroughly once a week.

Whether that’s a floor, a couple of windows, the shower stall, bathroom tile, or your car, a 150-pound person will burn about four calories for every minute spent cleaning. Scrub for 30 minutes and you could work off approximately 120 calories, the same number in a half-cup of vanilla frozen yogurt.

10. Wait until your stomach rumbles before you reach for food.

It’s stunning how often we eat out of boredom, nervousness, habit, or frustration—so often, in fact, that many of us have actually forgotten what physical hunger feels like. If you’re hankering for a specific food, it’s probably a craving, not hunger. If you’d eat anything you could get your hands on, chances are you’re truly hungry. Find ways other than eating to express love, tame stress, and relieve boredom.

11. Sniff a banana, an apple, or a peppermint when you feel hungry.

You might feel silly, but it works. When Alan R. Hirsch, M.D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago, tried this with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost—an average of 30 pounds each. One theory is that sniffing the food tricks the brain into thinking you’re actually eating it.

12. Stare at the color blue.

There’s a good reason you won’t see many fast-food restaurants decorated in blue: it functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.

13. Eat in front of mirrors and you’ll lose weight.

One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.

14. Spend 10 minutes a day walking up and down stairs.

The Centers for Disease Control says that’s all it takes to help you shed as much as 10 pounds a year (assuming you don’t start eating more).

15. Walk five minutes for at least every two hours.

Stuck at a desk all day? A brisk five-minute walk every two hours will parlay into an extra 20-minute walk by the end of the day. And getting a break will make you less likely to reach for snacks out of antsiness.

16. You’ll lose weight and fat if you walk 45 minutes a day, not 30.

The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.

17. Don’t buy any prepared food that lists sugar, fructose, or corn syrup among the first four ingredients on the label.

You should be able to find a lower-sugar version of the same type of food. If you can’t, grab a piece of fruit instead! Look for sugar-free varieties of foods such as ketchup, mayonnaise, and salad dressing. Also, avoid partially hydrogenated foods, and look for more than two grams of fiber per 100 calories in all grain products. Finally, a short ingredient list means fewer flavor enhancers and empty calories.

18. Put your fork or spoon down between every bite.

At the table, sip water frequently. Intersperse your eating with stories for your dining partner of the amusing things that happened during your day. Your brain lags your stomach by about 20 minutes when it comes to satiety (fullness) signals. If you eat slowly enough, your brain will catch up to tell you that you are no longer in need of food.

19. Throw out your “fat” clothes for good.

Once you’ve started losing weight, throw out or give away every piece of clothing that doesn’t fit. The idea of having to buy a whole new wardrobe if you gain the weight back will serve as a strong incentive to stay fit.

20. Close the kitchen for 12 hours.

After dinner, wash all the dishes, wipe down the counters, turn out the light, and, if necessary, tape closed the cabinets and refrigerator. Late-evening eating significantly increases the overall number of calories you eat, a University of Texas study found. Stopping late-night snacking can save 300 or more calories a day, or 31 pounds a year.

21. Walk before dinner and you’ll cut calories AND your appetite.

In a study of 10 obese women conducted at the University of Glasgow in Scotland, 20 minutes of walking reduced appetite and increased sensations of fullness as effectively as a light meal.

22. Make one social outing this week an active one.

Pass on the movies and screen the views of a local park instead. Not only will you sit less, but you’ll be saving calories because you won’t chow down on that bucket of popcorn. Other active ideas: a tennis match, a guided nature or city walk (check your local listings), a bike ride, or bowling.

23. Buy a fitband or pedometer, clip it to your belt, and aim for an extra 1,000 steps a day.

On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.

24. Put less food out and you’ll take less in.

Conversely, the more food in front of you, the more you’ll eat—regardless of how hungry you are. So instead of using regular dinner plates that range these days from 10 to 14 inches (making them look empty if they’re not heaped with food), serve your main course on salad plates (about 7 to 9 inches wide). Instead of 16-ounce glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups.

25. Eat 90 percent of your meals at home

You’re more likely to eat more—and eat more high-fat, high-calorie foods—when you eat out than when you eat at home. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them.

26. Serve food on your plate instead of on platters.

If you eat your dinner restaurant style on your plate rather than family style, helping yourself from bowls and platters on the table, you’ll lose weight. Most of us tend to eat an average of 150 percent more calories in the evening than in the morning. You’ll avoid that now because when your plate is empty, you’re finished; there’s no reaching for seconds.

27. Don’t eat with a large group.

A study published in the Journal of Physiological Behavior found that we tend to eat more when we eat with other people, most likely because we spend more time at the table. But eating with your significant other or your family, and using table time for talking in between chewing, can help cut down on calories.

28. Order the smallest portion of everything.

If you’re out and ordering a sub, get the 6-inch sandwich. Buy a small popcorn, a small salad, a small hamburger. Again, studies find we tend to eat what’s in front of us, even though we’d feel just as full on less.

29. Eat water-rich foods and you’ll eat fewer calories overall.

A body of research out of Pennsylvania State University finds that eating water-rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie consumption. Other water-rich foods include soups and salads. You won’t get the same benefits by just drinking your water, though. Because the body processes hunger and thirst through different mechanisms, it simply doesn’t register a sense of fullness with water (or soda, tea, coffee, or juice).

30. Bulk up your meals with veggies.

You can eat twice as much pasta salad loaded with veggies like broccoli, carrots, and tomatoes for the same calories as a pasta salad sporting just mayonnaise. Same goes for stir-fries, omelets, and other veggie-friendly dishes. If you eat a 1:1 ratio of grains to veggies, the high-fiber veggies will help satisfy your hunger before you overeat the grains.

31. Avoid white foods.

There is some scientific legitimacy to today’s lower-carb diets: Large amounts of simple carbohydrates from white flour and added sugar can wreak havoc on your blood sugar and lead to weight gain. While avoiding sugar, white rice, and white flour, however, you should eat plenty of whole-grain breads and brown rice. One Harvard study of 74,000 women found that those who ate more than two daily servings of whole grains were 49 percent less likely to be overweight than those who ate the white stuff.

32. Eat cereal for breakfast five days a week.

Studies find that people who eat cereal for breakfast every day are significantly less likely to be obese and have diabetes than those who don’t. They also consume more fiber and calcium—and less fat—than those who eat other breakfast foods. Make oatmeal, or pour out a high-fiber, low-sugar cereal like Total or Grape Nuts.

33. Try hot sauce, salsa, and Cajun seasonings.

They provide lots of flavor with no fat and few calories, plus they turn up your digestive fires, causing your body to temporarily burn more calories. Choose them over butter and creamy or sugary sauces.

34. Eat fruit instead of drinking fruit juice.

For the calories in one kid-size box of apple juice, you can enjoy an apple, orange, and a slice of watermelon. These whole foods will keep you satisfied much longer than that box of apple juice, so you’ll eat less overall.

35. Get most of your calories before noon.

Studies find that the more you eat in the morning, the less you’ll eat in the evening. And you have more opportunities to burn off those early-day calories than you do to burn off dinner calories.

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” thathelped me melt away 22 pounds in just 16 days




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di

Weight loss is tricky. Every woman is different, which means every goal and approach is different. But everything else equal, losing weight shouldn’t take over your life or compromise your health. Here are 10 small changes that have stood out as a tried and true approach time and time again that will help you lose at least 20 pounds. Let’s get going.

1. Drink more water.

Plain water is the best weight loss superfood. It’s completely calorie-free, yet helps you feel full and prevents cravings. Additionally, water flushes toxins from your system, including those that cause bloating and constipation.
A study published in 2009 found that adults drinking water before a meal lost 44% more weight during a 12-week period. Drinking water before a meal is one of the best ways to prevent overeating.

2. Eat a protein-heavy breakfast.

A good breakfast includes healthy protein sources. Think of things like nonfat Greek yogurt, whole eggs or egg whites, or lean turkey.
Research suggests that replacing a grain-based breakfast with a meal of protein and healthy fats helps you eat less throughout the day. Simple carbs, such as those found in white bread and cereals, metabolize quickly, leaving you starving by lunch time. This makes it more likely that you will overeat or reach for the snack drawer. On the other hand, fats and proteins are harder to break down. They help you feel fuller for longer.

3. Carry around healthy snacks.

Snacks help keep your energy levels up and prevent blood sugar dips. Nevertheless, if you’re making frequent trips to the convenience store, you could be unknowingly (or knowingly) loading up the calories.
Keep healthy food around so that you don’t have to reach for the chips and candy. Before turning to a career in writing and working from home, I used to bring a bag of apples to work every Monday. By the time I leave work on Friday, I would have one left for my subway ride home.

4. Spend at least 15 minutes a day working out.

Give your metabolism a major boost with just 15 minutes a day—with interval-style training! Interval training is incredibly effective when it comes to weight loss. Incorporate two to three interval workouts in your week (or if you really gung-ho, everyday of the week) and you’ll lose 20 pounds before you even know it!
Interval training is an effective weight loss tool because it keeps your heart rate elevated. It’s great for burning stubborn belly fat. Additionally, research suggests that you continue to burn calories for up to 24 hours after the workout ends! Not bad at all!
Here’s a quick interval workout from The Body Coach you can start with right away – it doesn’t matter whether you’re a beginner – work at your own pace and do as many reps as you. Trust me, you’ll work your way up to more doing more reps than what The Body Coach himself can muster.

5. Measure your food portions.

Whether you’re enjoying dinner or noshing mid-afternoon, get out that measuring spoon or cup and measure out the recommended serving size. When we eyeball portions, we tend to give ourselves extra food. In fact, a cup of popcorn or chips might be a whole lot smaller than you realize. Don’t be surprised if you’ve been accidentally eating two or three portions at a time.
Measuring your food adds an extra step to your meals, but it’s an easy change that has maximum impact on the waistline. It’s one of the best changes you can make to lose 20 pounds.

6. Choose whole foods instead of processed foods.

This one’s pretty self-explanatory. Give your body the nutrients it needs to lose weight. Ditch the processed foods! This includes boxed dinners, bagged snacks, and refined grains (I’m looking at you, Tony the Tiger). Instead, focus on clean foods filled with nutrients.

7. Don’t skip meals.

It’s common for people trying to lose weight to skip meals. The problem is that when your body starves, it starts craving sugary, fatty, calorie-packed foods. One skipped meal of whole grains and proteins means you might end up doubling the calories at dinner.
We often justify our bad choices, thinking that since we skipped lunch, we can get that milkshake and those extra large garlic fries guilt-free. When you actually do the math, it turns out your skipped lunch cost you progress.
To maximize weight loss, commit to eating three healthy meals and two nutrient-filled snacks daily. While this might vary from person to person, this general guideline is a good place to start.

8. Move around.

You don’t need to break a sweat with a workout to burn calories (but the sweaty workout does help). Take every chance you can to move your body. Crank out a few sit-ups during a TV commercial rather than staying on the couch, walk to a colleague’s office instead of sending a text, and take the stairs rather than the elevator.
There are several good ways to track your movement throughout the day. Fitness watches are some of the best known. Nevertheless, you don’t need to spend hundreds of dollars to get moving. Most smart phones come with pedometers to track your steps. Aim to reach 10,000 steps each day. 10,000 steps really isn’t as many as it sounds.

9. Use weights.

Adding weight to exercise forces muscles to work harder. In turn, that burns more calories and raises the metabolism for more efficient fat burn.
Your body uses more calories to maintain muscle than it does to maintain fat tissue. What this means is that two people weighing 150 lb. might not burn the same amount of calories throughout the day. The person with more muscle mass burns more calories.
Increase your muscle mass to raise the number of calories you burn while at rest. It’s the diet-free way to lose weight!

10. Start your meals with vegetables.

Vegetables offer a low-calorie way to fill your stomach before you hit the meal’s protein and carbohydrates. Similar to drinking water before a meal, starting with vegetables helps you eat fewer calories.
It can be as simple as eating a salad before each meal. Make it a rule to always have a tasty low-calorie vegetable dish on your dinner plate.

11. 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” thathelped me melt away 22 pounds in just 16 days




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di

Crash diets to lose weight fast are the freaking worst. You might be motivated by the need to lose weight fast. But seriously by day 4 of whatever boiled egg diet you’re on, looking rounder sounds a lot more appealing than 24 more hours of more eggs or even chicken breast and broccoli.
Because we care and you don’t need any more lose weight fast “diets”, you will find below a much easier, healthier, and more sane plan of attack that will actually help you learn how to lose weight fast—the healthy way.
No more juice cleanses, no more hot dogs and broccoli only diet (seriously, this diet exists), and no more hunger-induced dreams featuring you swimming naked in a pool of guacamole.
Keep your sanity by jump-starting your weight loss results with these eight easy strategies that will set you up for years of healthy living and slim body.

1. Except for Veggies, Don’t Eat Any One Food More Than Once Per Day

If you have toast at breakfast, choose another whole-grain carb like brown rice or quinoa for lunch and dinner.
If you love to eat peanut butter and jelly for a pre-workout snack, lay off the nuts the rest of the day. By limiting yourself to one portion of any single food, you automatically add a sort of fail-safe to your eating plan. Plus, even more importantly, this strategy adds a wider array of nutrients to each day—increasing your satiety and energy levels so you can crush your weight-loss efforts.

2. Eat Beans at Least Four Times a Week

In a recent study, people who followed a low-calorie diet that included four weekly servings of beas lost significantly more weight after just four weeks compared to those who ate the same number of calories—but no beans.
The weight-loss turbocharge may come from the beans’ fiber and antioxidant compounds. The researchers also found that bean lovers had lower levels of inflammatory markers that are linked to obesity. Try adding chickpeas to your salad, cooking some lentils in the slow cooker, or mixing black beans into a Tex-Mex omelet.

3. Get at least 8.5 Hours of Sleep

All of know it even if we don’t care to admit it. Sleep affects our weight, period. But you probably don’t realize just how lack of sleep makes us all fat really quickly.
Researchers have suggested that two weeks is all it takes for your lack of sleep to show up—one way or the other—around your waistline. In one study, men and women followed a calorie-controlled diet. After 14 days of sleeping either 5.5 or 8.5 hours each night, both groups lost about 6.5 pounds—but those who got the most sleep lost twice as much fat as the short sleepers did. Remember, it’s fat that we want to lose.

4. Drink more water

While increasing your water intake is vital to preventing overeating, promoting healthy digestion, and keeping your metabolism in tip-top shape, when it comes to dropping weight quickly, water is also your greatest de-bloating ally.
When your cells are dehydrated, their first course of action is to cling to any fluid that’s in your system, contributing to all-over bloat. Drinking a liter of water for every 50 pounds you weigh, per day is the bare minimum. Drink more if you can take more. But remember, sip the water throughout the day to prevent overloading your system all at once.

5. Cut Back on Processed Foods and Salt

A good way to ditch excess water weight is to get your sodium and potassium levels in check. To do that, cut back on processed foods, which tend to be high in sodium, and cut out altogether salt from whatever food is on your plate.
Pair this low-salt strategy with plenty of potassium-rich foods like salmon, halibut, and spinach, and you’ll de-bloat and look much slimmer over the course of the week.

6. Do 20 Minutes of High-Intensity Interval Training

I know, this article would’ve been so much better if it didn’t have a “exercise to lose weight fast” component to it. But alas, it has to be said.
To lose weight in record time, high-intensity interval training is your best exercise strategy of choice. Minute-per-minute, it burns more calories than other workouts like steady-state cardio while also increasing the calories you burn 48 hours after your workout
Plus, over the long term, interval training builds muscle, which is critical for keeping the weight off.
Your workout regimen should look something like this: Perform all-out effort of a given exercise (like burpees, squats, lunges, or pushups) for 20 seconds, then rest for 10 seconds, and repeat until four minutes have passed. Rest one minute, then repeat for a total of four rounds.
If you’re just starting out, chances are you’re not going to be able to complete one full round of a 4-minute interval. So, do as long as you can for as many rounds as you can and take as much rest as needed. I assure you, if you do this consistently your endurance will build, and you’ll be able to knock of 5 even 6 rounds no problem.

7. Avoid pasta, cookie, and candy

Nothing earth shattering—you’ve probably heard this one before, but one of the easiest ways to lose weight is to reduce your intake of simple, refined carbs. So, watch out for white pasta, cookies, crackers, and candies.
While it goes without saying that the refined sugar in these foods can prevent weight loss over the long term, they can lead to significant fat stores.
You’ll be shocked how much weight you lose within a week or two by just cutting back on your regular sugar fix.

8. Eat whole carbs, proteins, and fats Every Few Hours

Eating balanced meals and snacks, containing all three macronutrients (if you did not already guessed, they’re carbs, proteins and fats) your body needs, every few hours is key to energizing your body for your workouts. They also prevent overeating (especially those simple carbs), and keep your metabolism at peak performance.
Try toast, an egg, and avocado for breakfast, an apple with string cheese for a snack, and a spinach salad tossed with chicken and olive oil for lunch.

9. Eat a Handful of Nuts Every Day

In one study conducted by the University of Alberta, people who ate roughly a handful of almonds each day lost significantly more abdominal fat over the course of six weeks compared to those who followed a nut-less diet with the same number of calories.
While this study looked at almond intake, other tree nuts like walnuts and pistachios have also been linked to improved health and weights, thanks to their healthy fat and protein content. So, go nuts today!

10. 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” thathelped me melt away 22 pounds in just 16 days




Continue reading
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