Do you want to lose fat around the stomach? Here are some tips that you can apply to lose that stubborn fat effectively:
1. Do not do countless crunches everyday as it will not work. Think about it carefully, if doing crunches is effective in losing belly fat, then most people will have a six pack abs already by now doing that.
2. Don’t believe in fad diets on losing that stomach fat. It works only for people who are desperate and want to see quick results. Fad diets evoke deprivation and restriction, and the worst of all, it causes a loss of water, bone, and muscle from your body. If you don’t want your metabolism to be destroyed, then avoid these kinds of diets.
3. You need to clean and detox your organs and body, it is difficult to get rid of excess fat in your body if it is loaded down with toxins.
4. Boost your metabolic rate by eating 5 – 6 smaller meals, which spread over the whole day. You need to change your eating habits to achieve the results that you want.
5. Get the toxin and fat in your body to be removed, and flush out of it by drinking plenty of water.
6. Do high intensity interval training, 3 – 4 times a week, 30 minutes a day. This will ensure that you can boost your metabolic rate and burn fat effectively.
7. Do some form of abdominal exercises that help to build stronger muscles around your stomach. However, you should also focus on multi-joint exercises that help you to work on the largest muscle groups of the body (like the chest, back and the legs).
In to help people (for both men and women) to get a great looking abs, we have created a which includes step by step guide on how to do it correctly and effectively.
You may want to get this free report and use the guidelines in it to achieve the results you want in a shorter period of time. Visit:
Aging occurs when the body’s cells die at faster rates than new cells are generated. People age prematurely because inadequate nutrition resulting from poor diet stimulates cellular destruction and increases the potential for obesity, diabetes, cancer and other chronic diseases.
With improper diet, the body produces vast quantities of highly reactive oxygen molecules, known as free radicals. Free radicals attack healthy cells and accelerate the aging process. This occurs especially when we eat high-fat foods, but also occurs when we are exposed to environmental pollutants, such as pesticides and ultraviolet radiation…or consume too many calories in the diet.
Simple Steps to Help Prevent Premature Aging:
1. Take a high-potency MULTIVITAMIN/MINERAL SUPPLEMENT DAILY… to provide valuable nutritional protection against free radicals and help eliminate toxins.
2. Eat Plenty of BERRIES . . . Strawberries, raspberries and blueberries.as well as grapes and cherries all contain valuable phytonutrients called flavonoids, which have potent antioxidant activity that can fight heart disease. The naturally occurring Ellagic Acid from these berries, also promote excretion of carcinogenic chemicals.
3. Drink GREEN TEA . . . Green tea comes from the leaves of Camellia sinensis, the same plant used to make black tea….but it has more of the potent antioxidants called polyphenols than black tea.
Green Tea helps protect the liver and fight cancer. One recent study examined Japanese women with breast cancer. Increased green tea consumption was associated with a decreased risk of lymph node metastasis. Researches also found that when women with breast cancer drank five cups of green tea a day, they were more likely to be in remission six months later.
Green tea also has been shown to reduce cholesterol levels, fight tooth decay and aid in weight loss.
Drink two or more cups of green tea daily or take at least 1,500 mg daily of Green tea extract in capsule or tablet form.
4. Reduce Dairy Food Intake…No more than 3 – 4 servings of dairy per week.
Milk, cheese and other dairy foods contain Casein, one of the most common food allergens. It can deplete immune cells. Milk also contains xanthine oxidase, an enzyme that may increase plague buildup in the arteries.
Adults don’t need dairy to get adequate Calcium. Increase daily intake of Calcium-enriched foods, such as juice and soy, rice and almond milk. Broccoli, collard greens, sardines and canned salmon also are rich in Calcium.
5. Supplement with FISH OIL, PRIMROSE OIL AND FLAXSEED OIL . . . These oils contain essential fatty acids…fish oil is a source of eicosapentanoic acid (EPA) and docosahexanoic acid (DHA)…evening primrose oil is a source of GLA. These beneficial fatty acids are involved in proper functioning of the brain and immune system. They also reduce the risk of heart disease and cancer…and help relieve pain and inflammation.
Take 3,000 mg to 5,000 mg of fish oil and 1,000 mg of evening primrose oil daily. If you are on blood-thinning medications such as warfarin (Coumadin), check with your doctor first. Vegetarians can substitute Flaxseed oil for fish oil, if so desired.
6. Increase GARLIC Intake . . . Garlic contains allicin, a sulfur compound that builds immunity and prevents infections. It reduces risk of colon, esophageal and stomach cancers. One study of 41,000 American women found that one or more servings of garlic a week decreased colon cancer risk by 35%. It also lowers cholesterol and has valuable blood pressure-lowering effects.
One-half to one whole raw clove daily (cooking reduces its benefits), or an odor-free Garlic supplement with 4,000 micrograms (mcg) to 5,000 mcg of allicin.
7. Supplement with SPIRULINA 2,000 mg to 3,000 mg per day . . . Spirulina is a nutritive blue-green algae that grows in warm waters around the world including Africa, Central America and Hawaii. It has become a staple for knowledgeable health practitioners because it contains all the essential amino acids in a highly absorbable form and is a rich source of protein. It also contains carotenoids, fat-soluble pigments that act as antioxidants . . . gamma-linoleic acid (GLA), an essential fatty acid . . . chlorophyll, a pigment that has potent antioxidant and anti-cancer properties…and phytocyanins, which stimulate red blood cell production. Several studies have shown that spirulina improves immune system activity. Spirulina also has been shown to have antiviral effects and a mild cholesterol-reducing benefit.
More Fat Loss Diet Tips:
– This is a very fun and easy online diet. It consists of an online diet generator which lets you create your own meal plans, 2 diet books, a recipe book and a calories guide.
claims that it can help the reader lose weight and "burn stubborn body fat" all by making one simple change in the reader’s every day diet. The Eat Stop Eat plan offered by Craig Ballantyne has its foundation in a dual system of fasting and weight training.
is a revolutionary new weight loss book by bestselling author and nutritionist Joel Marion. This unique weight loss program is claims to trick your body into burning more calories and therefore losing weight.
Eating the right healthy foods is one of the best tips for weight loss fast. If you aren’t making the right choices, it’s is one of the reasons you are gaining those extra pounds, and it’s also the reason you can’t get those pounds off and keep them off. These tips for weight loss fast will guide you in making the right food choices.
The first of the tips for weight loss fast, is to eat plenty of fruits. Fruits are one of the healthiest foods you can eat. It is important for you to eat at least 2 cups of fruit per day. If you vary your selection, you will be more likely to continue to eat your fruits each day. One option is to drink all natural fruit juices, but make sure not to over indulge in fruit juice.
The second of the tips for weight loss fast, is to eat fresh meat. Meat is one of the primary sources of protein. Moderation in portion sizes, 4 to 5 oz, is the key to keeping your weight under control and eating healthy. By grilling, baking, or broiling, a majority of the grease will drain away fro the meat, which is important, because you want the meat to be as lean as possible. By substituting nuts, fish, and beans you will also get necessary proteins and eat healthier.
Number three in the list of tips for weight loss fast, is milk products. Children aren’t the only ones who need calcium, in fact the human body needs calcium to stay healthy. Choosing dairy products with little or no fat will contribute to your healthy food choices. Yogurt is also a great alternative for getting calcium and helping you lose weight.
The fourth of the tips for weight loss fast, is to eat your vegetables. Without a doubt, vegetables are at the top of the list for healthy foods. They are great for helping you control your weight, but they still keep you healthy with the right nutrition and vitamins your body needs.
Number five in the list of tips for weight loss fast, is whole grains. A well balanced diet to help you stay healthy should include six oz. of grains. Today’s whole grain cereals are much tastier than the cereals of old. A great way to get your necessary fruit and grains is to mix them together. You add flavor and variety to the mix. If you are a bread lover you should choose whole grain bread. Once again the whole grain breads of today are much easier to eat and enjoy.
Now here is a extra tip just for you. Stay away from the foods that contain a large percentage of trans fats, increased levels of sodium and saturated fat. Take the few extra seconds necessary to check the ingredients on the labels of the containers.
It is quite obvious there are many other healthy food choices you can make. It is also obvious that appropriate portion size is important to your health and your weight. Furthermore, when you go the extra mile and include physical exercise with your healthy food choice; you will be even healthier and keep your weight under control.
Want to learn more about a great weight loss program with more tips for weight loss fast? Get some more tips
A loss weight chart will serve as a guide as you embark on you own personal weight loss mission. A loss weight chart will help record and track your progress and keep you on track for your personal goals. A loss weight chart is a great diet companion and can provide help when you need to refer to it.
A weight loss chart can show you your weekly and monthly weight loss. This is great motivation as you see where all our hard work is going. There is nothing like being reminded you have lost 5 lbs, 10 lbs, or more. It also doesn’t hurt to be reminded when you slip up and add a pound or more back.
It is easy to make your own loss weight chart, but it is easier to download a free weight loss chart from the internet. Many websites offer a free loss weight chart. Ideally you need to print it out so that you can write on it and keep notes.
This means you need to find a printable loss weight chart. These charts will come in a format which easily prints on your home printer. Non-printable loss weight charts will mean that you will have to enter the information on your computer, which isn’t always convenient or practical.
Turning on your computer every time you want to record something on your loss weight chart can be a hassle, which is why a printable loss weight chart is the most ideal method of recording your data. After you have printed your loss weight chart, hang it up in a location that will easily be visible to you.
If you don’t want other people seeing your loss weight chart there are several other areas you can use. The most convenient would be the back you your bathroom door. Another convenient place would be the back of your bedroom door.
Why do loss weight charts help?
They allow you to quickly record your daily progress, what you’ve eaten, the exercises you’ve done, and of course, your weight for the day.
When is the best time to weigh?
The best time to weigh is first thing in the morning, before you have eaten anything. This is when your most accurate weight will be portrayed. It is vital to only weigh yourself at the same time each day to avoid fluctuations and inaccuracies.
It is a fantastic idea to keep a loss weight chart and keep an accurate and regular record of your weight loss progress. This is one of the best ways to keep motivated and on track, so you achieve your weight loss goals. Printable loss weight charts from the internet are free and easy to use, so make sure you get one today.
A loss weight chart can be a great motivator. You can find some more great weight loss tools
Losing weight is a common problem. You try diet after diet, but still you don’t lose weight. Those pounds just seem to want to stay where they are. Does this sound like a scenario you are stuck in? Are you afraid you can’t lose weight?
For most people, losing weight is a really hard thing to accomplish. The temptations, the starvation, the depression…it all goes along with trying to lose weight. The trick to losing weight is to do it slowly and to change your eating habits so that they become the norm. Only that way will you lose weight successfully (in the long run) and keep it off.
Losing weight is a state of mind rather than a diet. You and I both know that ‘diets’, as such, don’t work. Dieting is a word synomous with torture, self-deprevation and unhappiness. Because of this, all diets are bound to fail. No-one can keep up that sort of thing for very long.
What you need to lose weight is a sensible approach.
Cut down on the calorie-laden food you eat, rather than cut out everything you love. You can still eat those ‘bad’ foods, but cut down on them gradually. Instead of having a bag of chips every night while watching T.V., limit yourself to two bags of chips per week. Then when you are settled with that, cut down again. Make it a slow process so it doesn’t hurt so much. Your weight loss may be slower, but you will be happier. You will be changing your eating habits slowly and making this new pattern a part of your life.
Choose more healthy diet-friendly foods to round out your meals, without having to give up ALL other foods. You don’t have to give up all carbohydrates in to lose weight. In fact, you need some carbohydrates in every healthy diet. Just cut down on them and replace the space on your plate with more vegetables. You can probably eat the same amount (although eating different healthier foods) and still lose weight by giving up more carbohydrates. And doing it this way, you can still enjoy some of the carbohydrate foods you love.
Here is a really simple tip. Drink more. Drink more water. Drink more no-sugar pop. Drink more tea or coffee (with a sugar substitute). Drinking more fluids fills you up and you don’t get as hungry. Drinking more fluids (especially water) helps flush fat from your system. Fluids hydrate your body and make you feel better. So this simple tip is just to drink more fluids. And try drinking a full glass of water before you eat a meal. It will fill you up so you can’t eat as much as you normally would.
Don’t give up desserts completely. If you are a dessert person, giving up all desserts ‘cold-turkey’ can be hell (excuse the language). All you need to do is use portion control. Instead of having a huge piece of apple pie, settle for a small sliver. You still get the taste, but you have reduced the calories for your smaller portion. You can still have your cake and lose weight.
Use your mind to control your cravings. Talk to yourself. (I know this sounds crazy!) Your mind is a powerful tool that you can shape. You are in control of your thoughts, so think yourself thin. Just look in the mirror in the morning and tell yourself firmly that you can do this—you CAN lose weight. Repeat it two or three times. You will be surprised at how much conviction you will have just by doing this. It really can help you control your thoughts and help you lose weight.
Now when you think about losing weight, you don’t have to be afraid. Diet is a nasty word that no-one wants in their vocabulary. By taking small steps and changing your eating habits slowly, you can lose weight. Small changes can add up to a big weight loss in the long run.
With over 50 years of success stories, the is the healthiest and most natural way to cleanse and detox your body without any expensive detox products. Here are 4 little hot tips to have you get the most of out the Master Cleanse experience.
1. The Little-known 3 day soothe-in diet
This 3 day diet is not mentioned in the original Master Cleanser. Yet it has proven especially useful for those who have adopted it into their Master Cleanse program. Its purpose is to acclimatize your stomach to a fluid diet with more ease. This diet is to be taken 3 days prior to the actual Cleanse.
2. Best time to start the Master Cleanse
There’s really no fixed best day or time. In fact, the best day is actually determined by you. Some find it hard to be on the cleanse and work at the same time. So the best period to start would actually be their rest period. While for others, working and doing the cleanse together works for them perfectly since it take their minds off food.
3. Getting past the 3rd day hump
The biggest obstacle it seems for most Master Cleansers is getting past the first 3 days of the Master Cleanse. Often, it gets uncomfortable and irritable to the point that they just dropped out of the cleanse. But once you get past the first 3 days, the rest of the cleanse is going to be a breeze.
4. Natural remedies to combat headaches
The Master Cleanse is a rapid detoxification program that will flush out toxins that have been building up in your body for years. For some individuals, minor side effects like headaches happen. Instead of using an aspirin, consume lots of water to quicken the detoxification process or use aromatherapy for relaxation.
The Master Cleanse is easy, cheap and produces results fast. You can expect to see results in less than 10 days. And effects include higher energy levels, weight loss and better skin. Give the Master Cleanse an honest try and see the results for yourself!
More Fat Loss Diet Tips:
– This is a very fun and easy online diet. It consists of an online diet generator which lets you create your own meal plans, 2 diet books, a recipe book and a calories guide.
claims that it can help the reader lose weight and "burn stubborn body fat" all by making one simple change in the reader’s every day diet. The Eat Stop Eat plan offered by Craig Ballantyne has its foundation in a dual system of fasting and weight training.
is a revolutionary new weight loss book by bestselling author and nutritionist Joel Marion. This unique weight loss program is claims to trick your body into burning more calories and therefore losing weight.
Losing weight is not as difficult as it would seem, although if you have been having trouble controlling your weight, you would strongly disagree. Fear not, because help is on hand in the form of weight loss patches to make your weight loss challenge a whole lot easier. By making some easy changes to your eating habits, you will soon see that you need not go on a major 4 times a week strenuous workout in to gradually get rid of those excess stubborn fats.
Simply follow these quick and easy steps and you will be on your way to a slimmer you in no time.
Step 1: Have Healthy Foods Eat healthy foods rather than foods high in empty calories. Now is the best time to say no to carbonated soft drinks, alcohol and other sugar loaded foods. It does nothing good to your body anyway. Food high in sugar makes your blood sugar levels increase quickly but the effect does not last long and drops rapidly to lower than before, creating an unhealthy imbalance.
Step 2: Protein and Carbohydrates Foods rich in protein and carbohydrates provide long-lasting energy filling up your body with natural energy for the rest of the day.
Whole grain foods are known to stimulate metabolism naturally to promote fat loss.
Step 3: All about Fruits, Vegetables and Grains Including fruits, veggies and grain products on your daily diet could do great wonders for you. The fibre you get from these foods makes you feel fuller to prevent over eating. Your body system will work even better and you will feel less lethargic.
Step 4: Replenish your Body Fluids Have fresh water, cool fruit drinks and sports drinks to restore and maintain the electrolytes inside the body while engaging in strenuous exercises.
This is especially important before and after workouts as you need to replace the fluids lost when you perspire. If you do not, it will affect your overall health making you feel tired and worn-out.
Step 5: Top up Multivitamins and Mineral Supplements Your body minerals are lost when you perspire especially during workouts. Inadequacy in essential nutrients impedes the healthy development of the body, hence using supplements in moderation is not a bad idea at all. Go for less expensive supplements with complete nutritional elements that you need rather than costly branded products.
Step 6: Use only Genuine Weight Loss Patches Only genuine weight loss patches or slimming patches contain natural herbal ingredients that can help you lose 15 – 20 pounds in a few weeks. Compared to orally taken slimming products, diet patches deliver their active ingredients into your body cells directly, so you need not take a large dosage to compensate for the loss enroute.
Dieting to the extent of starvation and pulling heavy weights is the first picture that someone makes out hearing the name of weight loss but now the Dietrine weight loss patch will defy all your presumptions. It is just a misconception only that killing your appetite and working out for number of hours can make you slim and look gorgeous. However it is not right at all. Undoubtedly exercising and dieting helps you in toning your body and getting the perfect shape but it is not the only ways to rely. With the recent advancements in the healthcare and fitness field some innovative yet smarter ways are designed to loose weight at a faster speed. So now you need not to practice the traditional ways as the latest ways will really change you from dull to drastic.
The Dietrine weight loss patch is one of such efficient weight loss products that will give you instant results which you can trust. Using these weight loss patches you can loose your weight without even sweating. The product actually comprises of the high quality minerals and food supplements which are clinically tested and medically proved. These constituents are completely harmless and it blocks the carbohydrates so that it is not converted into fat. As you all know carbohydrates are converted into fats and these are stored in the human body making it obese so this product helps the user to stop this process. You must be thinking that if it is preventing the fat consumption then where all the fat goes? The answer is that all the fat is drained out of your body as a waste material.
Over eating or unhealthy eating habits are the main causes leading to the overweight bodies and the Dietrine weight loss patch deals with this problem efficiently. It actually suppresses the appetite and thus you do not feel craving for the harmful junk food. So in this way it results in to no compelling and unhealthy diets. Apart from appetitive the other factor that can be responsible for weight gain is the metabolism. This patch actually helps you to maintain a health metabolism and thus you can maintain the same weight for the long run. People complain that they loose and regain weight but if you consider the weight loss patch reviews you will find that these patches streamline the metabolism of your body and thus avoid the chances of regaining.
If you do not believe the reviews and want to experience the same by your own then you can take the free weight loss patch offered by the company. Use it as directed and when you find it really working you can it online or can it from the store near you. It not only gives a desirable shape to your body but it also keeps you fit as well as glowing. The Dietrine weight loss patch will definitely help you to feel revitalized and energetic
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If you are carrying around a few (I use that term loosely) like most of us are, you all know all the reasons why we should take the weight off. It will reduce stress on our heart, reducing the chance of heart disease, cancer, possibility of diabetes; feel better, look more attractive, etc.
There are 101 reasons why, but it can be a real pain to finally get that weight off. You push really hard, make a little progress, get side tracked, and bam you are heavier then you started.
It’s maddening. Enough with that hassle, I have put together 5 simple steps to actually losing weight and keeping it off. These steps can be applied to anything, but we are focusing on weight loss here.
1. Know What You Want 2. Know Where You Are 3. Track Your Results 4. Make Course Corrections 5. Being held Accountable
Now all your extra weight will effortlessly melt off. Yeah right! A simple list of 5 items is not going to do it, so let me explain the intricacies of the 5 items and where the hang up normally occurs when applied to losing weight.
1. Know What You Want
This one is dead simple. Most people that want to lose weight have an idea of how many pounds they would like to lose or how they would like their body to look.
I think we can safely say if your body started looking the way you wanted it, you would know, even if you didn’t have it completely mapped out and detailed.
2. Know Where You Are
This is the big trip up. It is almost always overlooked and is the number one reason for the up and down Yo Yo effect we experience with losing weight. We are unhappy with how our body feels and how it looks and it is painful to zoom in and get an accurate picture of where we are. Unfortunately, we have to know where we are, to be able to accurately judge the results we are getting.
You are on a trip to San Diego, California. You would like to start your trip from Phoenix, Arizona, but you really don’t know where you are. No problem. You get an Arizona/California map and find that a simple 6 hours trip west on interstate 8 will get you to San Diego.
6 hours later, you have no clue where you are and it is definitely not warm San Diego. You feel defeated and you want to give up! Do you blame the car? The stupid maps? San Diego? Yourself?
Now what if I told you, you were actually in New Your City, not Phoenix, Arizona. A 6 hour car ride west from New York City will never get you to San Diego.
If you took the time to accurately find out where you were, you would have been able to choose the appropriate means to get to San Diego and have an expectation as to how long it would take.
This is the same with weight loss and our personal physical condition. In our minds, we think we are starting in a different physical condition then we really are. When the results don’t follow the illusion in your mind, we get upset.
3. Track Your Results
This is conceptually simple. If we have no clue as to WHAT we are doing, how do we know what is working? It might be a simple to do, but is also simple not to do. In the end, most people never track their results.
4. Make Course Corrections
We love to do this one. We have it hands down. It is like step 1 of knowing what you want. We try the new food diet, the super sit up machine, and the cardio hip hop power energy yoga fat burner class.
We might be great at switching it up, but without knowing where we are starting from and a history of tracked results, we have no clue as to what we should change or even which direction we should go.
5. Being held Accountable
No, not accountability! That is an evil word. I don’t want someone to know what I am doing, or more importantly what I am not doing.
So, why do we resist accountability, your secret weapon to weight loss? Because it works! If you know someone is going to be watching, you would follow through or at least feel very uncomfortable not following through.
Accountability when used wisely is the ultimate turbo booster to your weight loss. Since you are going to be accountable anyway, you might as well get something out of it.
Using accountability up front, you can achieve the body of your dreams. If you let your body hold you accountable, it will throw on fat in places you don’t want it to be.
The biggest obstacle to weight loss is not taking any action. It doesn’t matter how good the plan is, it is worthless if you don’t follow it. So what do I do now?
First and foremost get Accountable.
Forward this article to someone you respect and care about and tell them I want to be accountable to finally taking off my extra pounds. When they agree to support you, start working through Steps 1 – 5.
Ken Karnack is the Owner of Old School Fitness in Frisco Texaswho specializes in
Think about it: decades back when everything is done with bare hands, manual labor helped people burn a lot of calories. They don’t need to set a time for exercise…they just have to do their daily thing and they’d lose those unwanted pounds.
No wonder only a handful of people suffered from obesity.
Fast forward today – we have all sorts of gadgets to make doing things convenient for everyone.
Personal computers, mobile phones, cars, refrigerators, etc – technological advancements have made our lives way easier BUT in turn has made us LAZY! This is the reason why an increasing number of adults and kids alike are suffering from obesity!
So how will this realization help you lose weight fast?
You sure don’t have a time machine you can use to travel back when you could lose weight fast.
BUT by setting a time to exercise and sweat PLUS some handy and practical diet tips on how to lose weight fast, you can shed those dangling and ugly fats.
Diet Tips On Ways To Lose Weight Fast 1
Sodas and colas are BIG no-no’s! They’re jam-packed with calories and sugar that will soon accumulate as fats.
Instead, settle for water. It’s NOT only essential for healthy living BUT to lose weight fast as well. By drinking 8 glasses of water a day, you flush out harmful toxins and BOOST your metabolic rate which is essential to lose weight fast.
Not to mention by drinking water, you will consume less food than you would normally.
Diet Tips On Ways To Lose Weight Fast 2
Next on our tips to lose weight fast is to eat watery fruits.
Why settle for juicy fruits with 90% water content?
Here’s why: Fruits like watermelons can be digested in a snap! Not to mention you won’t gain pounds since it’s mostly water and can be flushed out of your body in no time.
Now that’s NOT to say that you should drink a lot of artificially-made and packed fruit juices.
Even the so-called ’100% natural’ fruit juices are made with TONS of harmful preservatives and sugar that will make you gain weight faster than you could say: “Lose weight fast!”
Diet Tips On Ways To Lose Weight Fast 3
Fiber-rich foods are your best friends.
Chances are cutting down on your diet won’t be very easy for you as your body is accustomed to pounds and pounds of food. Limiting your meal to a few bits and pieces will make reducing your food intake an unbearable ordeal.
Want to lose weight fast and easy? These are 10 easy to follow simple diet tips which will help kick-start your first few pounds, help you shed those last few pounds or just give your weight loss program an added boost when you hit a plateau.
It’s a balanced and flexible plan that doesn’t have you counting calories every day or planning any special meals. You can use these tips whenever you want and there’s no need to make sacrifices.
1. Use whole grains whenever possible. They will not only aid your digestion but the fiber will give you a fuller feeling.
2. Drink water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda – the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.
3. Eat slowly and chew your food well. The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.
4. Plan your meals and snacks ahead of time. Make a list of what you need and stick to it when you go shopping. Never when you are feeling hungry as you will choose high calorie food.
5. Always check food labels when shopping. Did you realise there is sugar in bread, crisps, baked beans and a lot of other foods that you would not expect to find it in? Look at the number of calories in a product and choose the healthier option.
6. When you feel in need of a snack eat grated carrot. You will find that a grated carrot is much more filling than a whole carrot. Strange but true. Alternatively keep a small dish of grapes or dried fruits like apricots, pineapples etc.
7. Always sit down when you eat, don’t eat standing up. How often do we make a snack and eat it while doing something else? The trouble is that quite often you don’t feel as if you’ve eaten and find yourself snacking later. By sitting down to your food you are more aware of the size of your portion of food and the food on your plate.
8. Keep a note of everything that you eat and drink. Write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.
9. Never skip meals as it has the opposite effect and your body will start reserving fat as it thinks it is being starved.
10. Spare calories by using spices and herbs for flavoring rather than butter or rich sauces. Garlic, basil, oregano, and thyme add lots of flavor without the fat.
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