3 Kinds Of Foods That You Must Avoid If You Want To Lose Weight

You are what you eat, and you cannot lose weight successfully if you do not change your eating habits. In this article, we shall be looking at those foods that you must avoid totally if you want to lose excessive body fat and stay fit.
These foods that you must avoid as much as possible include the following:

1-Soda
It is estimated that we Americans consume about 15 gallons of soda every year, and an average glass of soda contains roughly 17 teaspoons of sugar. This excessive consumption of sugar in soda is one of the reasons why recent government based statistics have revealed that 32.2% of adult Americans and 17.1% of American children are obese.

One of the main reasons why many Americans are overweight is because they drink too much soda.
When you drink lots of soda, what you are actually doing is that you are loading your body with poisonous levels of sugar which is readily converted into excess fat, and you are slowly committing suicide.
If you cannot stay off soda totally, limit your soda and cola drink consumption to a maximum of one to two bottles per week.

2-White bread
White bread is made up of 100% sugar and most of this sugar will end up getting converted to excess body fat.Actually, the reason why most of us love white bread is because we are addicted to the transient emotional elevation that the sharp and sudden sugar spikes it causes gives us.

White bread does not really give us any significant nutritional benefit; if we want to eat bread we are better off eating wheat or brown bread even if it also contains some level of sugar. If you want to lose weight, you must stop the consumption of carbohydrates like white bread that have a high glycaemic index and you must replace them with more complex carbohydrates that have a low glycaemic index.

Also, it is good to note that some recent scientific research has raised some suspicion that the consumption of too much of white bread could be linked with cancer of the kidney.

3-White rice
Another carbohydrate with a high glycaemic index that you must avoid if you want to become slim and fit is white rice. Recent scientific information has given undeniable proof that the consumption of white rice predisposes to the development of type 2 diabetes and obesity.

These studies have shown that people that eat 5 or more servings of white rice every week are 17% more likely to come down with type 2 diabetes mellitus than people that ate white rice occasionally (not more than once in a month).Instead of eating white rice, you can eat brown rice, or whole meal bread, or oats; if you consume these good alternatives, you reduce your risk of diabetes by about 33%.

By the way, do you want to discover the foods that you should eat if you want to lose weight?

If so, click here to sign up for a free 7 days fat loss diet e-course.

Proven Tips To Help You Lose Baby Fat After You Are Put To Bed

An average woman gains up to about 35 pounds of weight during pregnancy, and the muscles of the abdominal wall becomes flabby due to over stretching by the growing baby thus resulting in the protrusion of the belly.

So, if you are a woman who has just delivered a baby, you would have to get rid of all these extra weight and fat gain if you want to revert to your pre-pregnancy slim figure. So, here are some tips that will help you to regain your slim figure:

Tip 1-Engage in fast intensive exercise workouts
If you want to burn pregnancy fat quickly and efficiently, slow pace exercises like walking, jogging, and cycling might not get you your desired results. You need to engage in more intensive workouts, and you can make use of the following steps to plan your intensive workouts:
a) Step one- You should engage in intensive exercises at least 3 times in a week; it is even better if you can exercise intensively every day to quickly burn off the stubborn baby fat.
b) Step two- Spend at least 45 minutes every day exercising.
c) Step three- Do full body workouts like squats, lunges, and push ups.
d) Step four- Engage in weight training procedures like curls, use of dumbbells, shoulder press, and dead lift.
e) Step five- Engage in intensive external trainings mixed with short sprints after which you engage in recovery exercises.

Tip 2-Change your eating habits
If you do not change the way you eat you cannot shed excessive weight; remove sugar, refined carbohydrates, processed foods, and junk foods from your diet. You can make use of the following dietary rules to modify your diet:
a) Make sure you eat light sugar free breakfast
b) Remove white bread, cakes, and cookies from your diet totally
c) Drink plenty of water
d) Add eggs to your breakfast
e) Consume more of protein during lunch and dinner; good sources of protein that you can eat include chicken meat (without the skin), turkey meat (without the skin), fish, and lean meats.
-Consume more of vegetables and fruits
-Take some coffee before you exercise

Tip 3-Commence exercise early
It is important that you commence exercises as soon as possible after giving birth; it is by doing this that you would be able to quickly tune up your abdominal muscles before they get too flabby.

Tip 4-Breastfeed your baby
Breastfeeding your baby will help you to get back to your pre-pregnancy shape quickly as it helps you to shed excess baby fat.
Breastfeeding also has a lot of additional health benefits for you and your baby which includes the following:
a) It reduces the risk of breast cancer
b) It aids the release of hormones that help to contract the uterus back to its normal pre-pregnancy size
c) It reduces the risk of child obesity

Final tip- Click here to sign up for a free 7 days fat loss diet e-course.

How To Prepare Great Vegetable Smoothies That You Can Add To Your Weight Loss Diet

For people that do not like eating vegetables but that still want to enjoy the nutritional and weight losing benefits of vegetables, one very good option for them will be to make and eat delicious vegetable smoothies.
So, delicious vegetable smoothies that you can add to your fitness diet include the following:

1-Broccoli and cabbage smoothie
You can use the following ingredients to make this nutritional vegetable drink:
-Chopped raw broccoli (2 cups)
-Chopped raw cabbage leaves (1/2 cup)
-Chopped celery (6 inches)
-Apple juice (3/4 cup)
Mix all these ingredients and pour them into a blender to blend the ingredients together thoroughly. You can also add little water to the blended mixture to make a very nutritious drink.

2-Broccoli grape smoothie
This is another blend of broccoli and grape juice. You will need the following ingredients to make this drink:
-One cup of chopped raw broccoli
-One cup of grapes without seeds
-You can add crushed ice if you want to make a smoothie with a cooler and fresher taste.
Put all these ingredients into a blender to blend properly, and drink it after thorough blending.

3-Broccoli spinach smoothie
You can use this smoothie as a post workout drink to provide you with quick energy that will replenish the glycogen reserves in your muscles.
You will need the following ingredients to make this smoothie:
-Chopped raw broccoli (two cups)
- Two cups of leeks that have been steamed for a minimum of nine minutes
-Fresh raw spinach leaves (two cups)
-Half teaspoon of cumin powder
Make use of a blender to blend all these ingredients into a nutritious drink.

4-Beetroot smoothie
This smoothie can be used as an intra workout and post workout drink to supply your body with as much energy as it needs during and after you engage in intensive weight loss workouts.
You can make use of the following ingredients to make this nutritious drink:
-One peeled and chopped raw beetroot
-One chopped and de-seeded red pepper
-One full handful of shredded spinach leaves
-One teaspoon of freshly chopped root ginger
-Half teaspoon of lemon juice
-A bit of salt and pepper to spice the blend
-Crushed ice
Pour all these ingredients into a blender which you will use to blend them thoroughly into a nutritious drink. Drink this smoothie fresh so as to enjoy the maximum nutritional benefits.

5-Fresh fruit and spinach smoothie
Use fresh fruits to make this smoothie and you can add some water to it so that it does not end up as a very thick blend.
You can make use of the following ingredients to prepare this smoothie:
-226 grams of mixed berries
-113 grams of baby spinach
-Three quarter cup of grape fruit
-Three quarter cup of plain water
-57 grams of cashew nuts
Blend all these ingredients thoroughly in a blender to form a nutritious drink.

By the way, are you interested in discovering other delicious recipes that you can add to your weight loss diet?

If so, click here to sign up for a free 7 days fat loss diet e-course.

How To Prepare Delicious Vegetable Soups That You Can Add To Your Weight Loss Diet

Vegetables are healthy high fibre foods that are useful in aiding weight loss; their low glycaemic index means that their consumption does not lead to sudden spikes in blood sugar levels.
In this article we are going to be looking at different vegetable soups that you can prepare and eat to help you to lose weight:

1-Zuchinni spring onion soup
You can make this delicious soup with zuchinnis which are also known as courgettes, and spring onions.
You will need the following ingredients to prepare this soup:
3 zuchinnis
5 spring onions
About 42 grams of butter
About 28 grams of flour
One and three quarter pints of chicken meat stock without the skin.
One pinch of mace with sugar
One tablespoon of parsley
One tablespoon of chopped dill
Two egg yolks to provide protein and other essential vitamins to add to the soup.
One quarter pint of double cream to add calcium to the soup.
-Peel and chop the three zuchinnis.
-Put the onions in a pot; add butter and boil the onions mixed with the butter for 5 minutes using fire of low intensity.
-Then add cucumbers to the lightly cooked zuchinnis.
-After this add stock, herbs and flour to the boiled zuchinnis; allow this mixture to simmer on low heat for a minimum of 15 minutes.
-Mix the soup very well and pour it into a pan after which you now add the egg yolks and cream. Stir the soup vigorously until it is thoroughly mixed.
-Allow the soup to heat without really boiling for some few minutes before you serve it.

2-French beans soup
This European soup is a delicious soup that is very easy to make. You will need the following ingredients to make this vegetable soup:
453.5 grams of green peas (one pound)
28 grams of flour
One medium sized onion
One clove of garlic
One teaspoon of thyme
One and a half to one three quarter pints of stock
-Mix the onions and garlic with butter in a pan and put the pan on fire to allow the onions and garlic to cook for 5 minutes.
-After cooking for 5 minutes, add the flour and mix this combination very well.
-Once the mixture is well blended add the salt, pepper and stock, and allow everything to boil for a while.
-Cut off the hard parts at the ends of the green beans before you add them to this mixture in the pot.
-Spice up the blend with thyme and allow it to cook for a minimum of 25 minutes before you serve it.

3-Cabbage soup
Cabbage is a high fibre food that does not contain much calories. This great cabbage soup is very good recipe for losing weight. You will need the following ingredients to make this soup:
340 grams of green cabbage
One big onion
Two leeks
Two carrots
Two bacon rashes
One potato
One tablespoon of flour
One and a half pints of stock
Dill, parsley and nutmeg
-Boil cabbage for 5 minutes before you drain it.
-Cook all the remaining ingredients for four minutes and then mix this with the cabbage and stock.
-Allow the resultant mixture to simmer on low intensity fire for a minimum of 25 minutes after which you allow it to cool down before you serve it.
By the way, are you interested in discovering other delicious recipes that you can use to lose weight?

If so, click here to sign up for a free 7 days fat loss diet e-course.

Ten Undeniable Reasons Why You Must Avoid Sugar

Most times when people want to plan their weight loss diet, they are always very keen on cutting down on their consumption of foods that contain lots of fat. However, recent scientific information has made us to realise that the main reason why people become fat is because they consume too much sugar.

Excessive sugar gets readily converted into bad body fat, and it leads to other serious detrimental effects on the body which include the following:

1-Increased risk of obesity, diabetes mellitus, and coronary heart disease
The more sugar that you consume, the fatter you will become and the more the fat you accumulate in your body the more likely you are to develop diabetes and serious heart diseases. Most of our excessive sugar intake comes from: a) The consumption of simple carbohydrates that cause sharp spikes in the sugar level of the blood after consumption and b) The consumption of foods that actually contain lots of refined sugar like jam, cakes, syrups, soft and fizzy drinks etc.

2-Impairment of the immune system
There is scientific evidence that excessive sugar can lead to some level of suppression of your immune system.

3-Extreme swings in blood sugar levels
Heavy consumption of sugar causes extreme increase followed by extreme decrease in the blood sugar level which then leads to the development of mood swings and emotion based sugar addiction.

4-Deficiency of chromium
Consumption of lots of sugar and refined carbohydrates is usually associated with poor intake of chromium which helps to regulate blood sugar levels. This trace mineral is found in sea foods and plant based foods.

5-Acceleration of ageing process
Excessive sugar consumption encourages quick sagging of the skin as you grow older; too much sugar in the blood causes the excessive sugar to attach to the protein molecules in the skin which makes the skin less elastic. The higher the level of sugar in the blood is, the more the damage to the skin.

6-Dental carries
The sustained presence of sugar on your teeth causes tooth decay which leads to the formation of holes in your teeth which will ultimately result in the removal of the affected tooth if you do not visit your dentist promptly.

7-Abnormal behaviour and cognitive problems in children
There is some serious suspicion that sugar can trigger off attention deficit hyperactivity disorder (ADHD) in children; the consumption of foods with high glycaemic index cause a transient spike in energy and hyperactivity amongst children.

Also, the rebound dip in the sugar level of the blood after the initial spike can lead to symptoms of hypoglycaemia like irritability, poor concentration and poor sleeping habits in children.

8-Increased stress
Consumption of sugar tends to increase our stress levels

9-Decreased consumption of important nutrients
People that consume lots of sugar do not usually consume adequate amounts of other essential nutrients and minerals like vitamin A, vitamin C, vitamin B12, folate, calcium, and phosphorus. Even more important about this fact is that it is often teenagers and children who need these nutrients and minerals the most that often consume excessive sugar.

10-Increased blood pressure
The consumption of sugar rich fizzy soft drinks has been recently linked with elevated blood pressure in some people. This unhealthy link is also associated with the consumption of other sugar based drinks apart from fizzy and carbonated drinks.

By the way how can you overcome your sugar addiction?

The best way is by developing and eating your own personal balanced healthy diet plan which you can kick start by clicking here to sign up for a free 7 days fat loss diet e-course.

How To Plan Your Weight Loss Program Successfully

If you fail to plan your weight loss program very well, then you are planning to fail.
So many people start off different weight loss and diet plans each year but give up after a month or two because they claim that their program has "failed" them.

However, if you look at most of these "failed" attempts closely, you will discover that the reason why most of them failed to get their desired weight loss goals is because they simply did not prepare well enough.
In this article we shall be looking at a strategy that you can use to successfully plan and prepare for your weight loss program; this strategy is known as the SMART strategy and the different components of this strategy are outlined below:

S- Have specific goals
You must have specific goals that you want to achieve with your program; you might want to feel healthy and fit again; you might also aim to fit into your former favourite clothes again. Set your measurable goals and write them down.

M-Have measurable goals
You must have measurable goals; you must define the exact amount of extra body fat that you aim to lose. For example you might target to lose 10 pounds. Set your measurable goals and write them down.

A-Take action
You must take action to change your diet and lifestyle. You must actually eat a low glycaemic index diet which cuts off the consumption of junk food; sugar based snacks like cookies, candy, soda, and cakes.
Plan your meals well ahead of time; plan your breakfast, lunch, and dinner meals in accordance with the diet rules laid out in the program that you are using. Drink lots of water and also drink some tea and coffee.
Make sure that you get up and do your exercises; mere sitting down and saying that you will do exercises will only lead to failure. Do not allow excuses deter you from doing your exercises because there will always be one form of excuse or the other that your circumstances will bring up to stop you from exercising every day.
It is not the intensity nor the type of exercise that you do that determines your success, it is your consistency that determines your success.

R- Set realistic goals
Do not set goals that you will not be able to achieve, as this will only lead to discouragement; for an average overweight woman or man, you should target to lose 10 pounds but if you are obese you should target to lose 100 pounds.

T-Set a time limit
Decide the time frame within which you want to achieve your desired targets. Know your current weight and determine the amount of excess weight that you want to shed within a given time frame.
If you set to lose an average of 1 pound of extra weight every week, you would lose 10 pounds of extra weight within 10 weeks; if you set to lose an average of 2 pounds per week then you would lose 10 pounds within 5 weeks.

To lose an average of 1 pound per week, you have to either consume 500 calories less than what your body needs or you would have to burn 250 calories through exercise and eat 250 calories less than what your body needs.

If you want to lose an average of 2 pounds per week, you have to create a daily negative calorie balance of 1000 calories either through diet alone or through diet and exercise.You have to plan and prepare very well to lose weight successfully with your diet plan so, you can click here to sign up for a free 7 days fat loss diet e-course.

Highly Recommended Protein Foods for Your Six Pack Abdominal Muscle Workouts

If you are engaging in exercises to build up and tone your abdominal muscles, you will need to consume more protein to aid in building your abdominal muscles. You need protein to build and repair muscle tissues and proteins could also serve as a source of calories for the energy needs of the body.

However, you have to be careful in your search for extra protein as some of the common sources of protein also contain high levels of fat. Most nutritionists recommend that the best sources of protein are proteins from natural foods; you should only take protein supplements like protein shakes if you cannot get as much protein as you need from your diet without exceeding your daily calorie requirements.

So, here are some of the natural foods that you should consume to supply your body with most of the protein that your body needs to build up your abdominal muscles:

1-Sea foods and fish
Fish is regarded to be one of the healthiest sources of protein for people that want to build up their body muscles. Tuna fish in particularly is an extremely good source of protein; just make sure that you use tuna in water or brine; avoid eating tuna in oil.
Other good protein rich fish are deep sea fish like mackerels, sardines, pilchards, salmons and other trouts. These oily fish also contains lots of essential fatty acids.

2-Poultry meat
Poultry white meat from chicken and turkey is very rich in protein; another good thing about this kind of white meat is that it does not contain much fat. However, the skins of these poultry meats are full of bad cholesterol fat so, they should be removed from these white meats before eating them.

3-Eggs
Eggs are very healthy foods. There was once a time when eggs were thought to contain lots of harmful cholesterol, but recent scientific information has revealed that the type of cholesterol inside eggs is actually beneficial to the body. The white part of the egg is rich in protein while the yolk is rich in calories and other beneficial nutrients so, it advisable that you eat the whole egg to benefit maximally.
One delicious egg based fat burning recipe that you can eat is scrambled eggs with smoked salmon.

4-Low fat milk
If you want to drink milk as a source of protein, make sure you drink only the low fat milk; avoid buying latte from coffee shops.

5-Lean lamb and beef
The leaner the meat that you eat is, the more the protein it contains. Do not eat burger meats as these meats have high fat and low quality protein content thus eventually leading to cardiovascular diseases like stroke, heart attacks etc.

6-Lean pork chops
If you want to eat pork as a healthy source of protein, you have to eat high quality lean pork meat. You should avoid the pork meat in sausages, hotdogs, bacon, salami etc as these meats also contain lots of fat.

7-Other high quality sources of meat protein
Other good sources of meat protein include rabbit, lamb, and venison meat.

8-Low fat cheese
Low fat cheese is a good source of protein. A good example of low fat cheese is cottage cheese.

By the way, are you interested in discovering other good recipes that can help you to build up your abdominal muscles?

If so, click here to download the Diet solution system to discover more healthy fat burning recipes that you can use to melt extra body fat.

Delicious Fat Burning Fruit Juices That You Can Add To Your Weight Loss Diet

Even though you cannot make use of fruit juices alone to improve your health and lose weight successfully, you can make use of some nutritious fruit juices to aid and supplement the fat burning efforts of your exercise routines and your fat burning balanced diets.

Therefore, in this article, we shall be looking at some highly nutritious fruit juices that you can add to your weight loss diets:

1-Mixed honey, lemon, ginger and grapefruit juice
This mixed fruit juice is very good at burning excess body fat and it also aids proper regulation of blood sugar thus helping to reduce hunger; this mixed fruit juice is a proven weight loss fruit juice drink.
It is highly recommended that you take this drink as your first meal in the morning before you eat anything else. The ingredients inside this juice are rich in certain digestive enzymes that will help you to shed off excess fat and they also help to boost your immune system to ward off colds and flu.
The components of this nutritious fruit mixture include the following:
A-Honey
This component is rich in healthy digestive enzymes and it also contains vitamin B. Honey has anti microbial properties; it helps to improve the level of hydration of the body; it helps to cleanse the body, and it contains a lot of anti-oxidants.
B-Grapefruit
This natural fruit is rich in fat burning enzymes; it also aids in the lowering of the insulin levels in the blood thus helping to regulate blood sugar levels. It contains pectin which is a great type of soluble fibre which helps to resolve indigestion and constipation.
C-Lemon
Lemon is a natural cleanser and detoxifier; it also improves liver function and digestion thus causing less excess carbohydrates to be converted into fat.
D-Ginger
This natural food aids digestion by stimulating the secretion of lots of digestive juices in the stomach. It also improves blood circulation and metabolism; it strengthens the immune system and the internal organs of the body.

How do you prepare this drink?
 -Chop 2 grapefruits, 3 lemons, one large ginger and put them into a juicer to squeeze out their juice
-Add honey to this juice mixture and stir
-Serve the juice
You can also take this drink before you eat all your major meals to burn more fat and nourish your body with the wide range of minerals and vitamins that this drink contains.

2-Raw carrot juice
Another great fat burning fruit juice is raw carrot fruit juice. To make this juice, it is better to use uncooked carrots that have a lower glycaemic index than cooked carrots.
You can take up to 6 glasses of uncooked carrot juice once a day to detoxify your system which will help to wean you off sugar laden junk food. This fruit juice will also supply your body with lots of vitamins and minerals like the following: folic acid, calcium, magnesium, and copper.

3-Apple juice
Apple is a fibre rich fruit that aids weight loss (the average sized apple contains 5 grams of fibre). You can take this apple juice as a great juice snack.

4-Kale juice
Kale is a kind of cabbage that contains lots of fibre, nutrients and anti-oxidants. It is rich in beta-carotenes, vitamin K, vitamin C and calcium. This juice is also a good fruit juice snack which helps to shed excess body weight.

By the way, are you interested in discovering other great recipes that you can add to your weight loss diets?

If so, click here to sign up for a free 7 days fat loss diet e-course.

How To Get Rid Of Your Beer Induced Belly Fat Fast - Simple Steps

Once most men and sometimes women grow beyond their teenage years, they will begin to indulge in the drinking of beer. Initially, they will start by taking moderate amounts of beer, but after a while when they really start enjoying it, they would not get satisfied by taking moderate amounts again.

1 pint of beer contains 182 calories so, when you take lots of beer especially on Saturday nights when you could consume up to 8 pints, you are gulping in around 1500 calories at a go. If you add this to the other calories that you would have taken into your body through your major meals and all the other junk foods that you eat throughout the day, you would probably end up consuming about 3000 calories on most Saturdays.

All these excessive calories that you get form excessive beer consumption will eventually get converted into body fat which is deposited mainly in the centre of your body around your abdomen especially if you are a man. If you are a woman some of this extra fat will be deposited around your hips and buttocks.

This belly fat is more dangerous than other forms of superficial fat deposited around the body, because belly fat is actually deposited around the internal organs thus predisposing to more serious health related conditions.
So, if you have beer induced belly fat you can take the following steps to burn off your extra abdominal fat:

Step 1-Stop Drinking Beer
The main reason why your tummy became enlarged is because you took too much beer so, if you want to stop the accumulation of fat in your belly one of the things that you must do is to stop consuming beer.
Step 2-Reduce your consumption of foods that contain lots of calories.
Step 3-Stop eating white bread and pasta; instead eat more of healthy vegetables, fruits and salads.
Step 4-Cut down on the consumption of fruit juice as most fruit juices contain lots of fructose which is readily broken down into extra calories.
Step 5-Eat foods that have low glycaemic index I.E foods that do not release their sugar content too rapidly into the blood.
Step 6- Eat lots of protein; eat eggs during breakfast, chicken meat (without the skin) during lunch, and fish at night.
Step 7-Make sure you eat soup at least once every day.
Step 8-Eat salad at least once a day as part of one of your major meals.
Step 9-Drink black coffee
Set 10-Engage in high intensity exercises that make you sweat and pant.
Step 11-Engage in weight training exercises to replace your excess body fat with well toned muscles. You can engage in exercises like bench press, shoulder press, squat, use of dumb bells, dead lifts etc. Work up your muscles to burn off excess fat.

Finally, click here to download the popular diet solution program to discover good slimming meals that you can take to get rid of body fat.

How To Lose Weight Without Doing Too Much Exercise - Simple Tips

If you want to lose weight without experiencing the pain and stress of intensive exercise workouts, you can make use of the following tips:

Tip one - Do not eat while watching television
When you eat when you are in front of the television set, you tend to eat more and faster as you think less about the food that you are eating while you are concentrating on the program that you are watching on the television.

Tip two - Know the amount of calories that you are eating
Calculate the amount of calories that are in the foods that you are eating; you can make use of different calorie counter applications on your smart phone

Tip three - Do not blame your excessive body weight on your "slow metabolism"
When you claim that you are overweight because of your "slow body metabolism", you are just looking for an excuse to remain overweight. If most overweight people that claim to have a slow metabolic rate will keep a food dairy, they would discover that they consume more calories than they need; if you give in to this erroneous idea, you are setting yourself up for failure.

Tip four - Avoid getting hungry
If you starve yourself and go hungry because you want to lose weight, you would break your hunger with sugar laden foods sooner or later. What you need to do to ward off hunger and lose weight is to eat protein rich foods like eggs, fish and lean meat which will make you feel satisfied more easily. If you increase the protein content of your breakfast by 30%, you would eat less food for lunch.

Tip five - Eat eggs every morning
Egg proteins stimulate the production of the hormone called PPT which helps you to feel satisfied more easily.

Tip six - Consume lots of soup
When you eat soups, you stay and feel fuller for longer periods of time; this natural suppression of hunger by soups help you to eat less so, you should eat soups at least once daily.

Tip seven - Avoid going to buffets
When you are presented with a wide array of foods, you will eat more; increased exposure to a wider variety of foods leads to around 30 % increase in consumption so, avoid going to buffets.

Tip eight - Eat foods that are rich in calcium
If you eat a lot of foods that contain calcium you will reduce the absorption of fatty foods by the body as you would tend to excrete more than twice the amount of fatty foods that you would excrete normally.

Tip nine - Engage in moderate exercises every day
If you can engage in moderate exercises like walking on a daily basis, you would be able to burn up excess calories. The amount of calories that you burn while walking is determined mainly by your weight and the distance that you cover while walking; your walking speed does not really affect the amount of calories that you burn as much as these two other factors do.

A 180 pound person burns about 100 calories for every mile he or she walks, while a 120 pound person burns about 65 calories for every mile that he or she walks. Walk for at least 90 minutes every day to burn off excess body fat.

Tip ten - Be more agile
Do not just sit down in one position; become more active around the house; do not send your kids or your maids to do all your household chores for you while you just sit down on one spot.
You can burn up to 240 calories per day which amounts up to an equivalent of weight loss of 124 grams per year if they become more active at home.

Final tip - Click here to sign up for a free 7 day fat loss diet e-mail course by the diet solution program to help you get started on a weight loss diet plan that does not require too much exercise,

How To Know If You Need To Lose Weight

Before you start looking for how to lose weight you must first be sure that you are actually overweight.
So, how do you know if you are overweight?
There are several methods that you can use to determine whether you are overweight but, you have to realise that none of these methods is perfect; most of them actually provide you with a good guide of the amount of fat in your body.
In this article we are going to be looking at two of the most widely used ways of determining whether you are overweight.

Method one-Measurement of body mass index (known as BMI)

Your body mass index is a statistical measurement of your body weight in relation to your height. It is one of the commonly used guides to determine whether a person is overweight or not. You can calculate your body mass index by dividing your body weight in kilograms by the double of your height in meters.
The body mass index of people can be classified into these different broad groups:
Group A-Underweight
If your BMI is less than 18.5 then you are considered to be under weight; what this means is that you should increase your calorie intake and you should also eat lots of protein to build up your muscle mass. You should also consider taking up bodyweight training to build up more muscles.

Group B-Normal weight
If your BMI is 18.5 to 24.9 then you are considered to have a healthy weight. However, you must realise that even though you are within the normal weight range your body might still not be fit especially, if you are living a sedentary lifestyle and if your diet lacks some essential nutrients that your body needs.
So, even if you are within the normal weight range you can still improve your fitness levels by exercising more and eating more nutritious foods.

Group C-Overweight
A BMI value from 25 to 29 means that you are overweight and you need to shed excessive weight quickly so that you do not become obese; if your BMI is in this range you need to start exercising and eating the right diet.

Group D-Obesity
If your BMI is over 30 then you are obese; at this level you must take urgent steps to shed off excessive weight. This level of high body weight makes you very vulnerable to serious diseases like diabetes, hypertension, stroke, and heart attack.If you are obese you need to make immediate lifestyle changes; you must start exercising everyday and you should also overhaul your diet.

However, note that BMI does not take the muscle mass of the body into account and most body builders and muscular athletes will erroneously have high BMI.

Method Two- Measurement of waist circumference
This is another way of determining the level of the weight of the body. This method is considered to be a better way of determining whether you are excessively fat because it actually measures the size of excessive abdominal fat which is actually a stronger indicator of the predisposition of the body to develop serious weight related health problems than other methods of measuring body fat.

To measure your waist circumference all you need to do is wrap a tape measure around your waist while you are standing and then read the measurement on the tape.

If you are a woman with a waist circumference above 35 inches you are overweight; if you are a man with a waist circumference that is above 40 inches then you are overweight. It is better to have a "pear" shaped body with a narrow waist line with fat hips and thighs than to have an "apple" shaped body with a wide waist line and thin hips.

So, you can click here to access a free 21 day trial of the highly rated truth about six pack abs diet and fitness program that will help you to flatten your belly and reduce your expanded waist line.

4 Reasons Why Your Weight Loss Diet Program Has Failed You

People that criticize diet programs often cite the examples of people (including themselves) that have used different weight loss programs without achieving their desired long term weight loss and fitness goals.
However, before you join the band wagon of people that castigate and condemn weight loss and diet programs, you should endeavour to take a closer look at all those "failed" attempts by these people that claim that their weight loss program did not work for them.
If you take a closer look, you will discover that most people actually fail in their use of diet programs because of the following reasons:

1-Diet cheating
One of the main reasons why people fail to get their desired fitness goals is because they cheat on their diet plans; they still indulge in foods that the diet plan that they are using actually prescribed that they should avoid.
Most good weight loss plans will guide you on the kinds of foods that you should avoid; no matter how much the temptation, you should discipline yourself to avoid such foods.
Most people that claim that their fitness program failed them were actually indulging in such forbidden foods secretly.

2-Concurrent medication
If you are on certain medications that encourage weight gain, they will negate the ability of your program to help you shed excess body weight. Women that are on certain oral contraceptives might not be able to shed their excessive body weight effectively. Also, people that are on certain psychiatric drugs will not be able to shed weight successfully because those drugs cause excessive water retention by the body.

3-Impatience
The truth of the matter is that people start off their weight loss programs at different levels of fitness and weight gain; some people that are fatter than others initially will have more excess fat to shed than others so, it might take more time for them to get to their desired goals.
Also, since we are of different metabolic types, some people will burn their excess fat faster than others because they have higher metabolic rates.
So, if you do not see your desired results as fast as other people, it does not mean that you should give up and go back to your former diet because each time you deviate back to your former diet and then come back to your diet plan you set yourself back by many days.

4-Lack of exercise
Some people do not exercise at all when they are on a weight loss diet; such people will most likely never get to their desired goals.
Even if all the exercise that you engage in is simple walking for about 20 minutes every day, this will go a long way in helping you to reach your desired fitness goals; you must combine some form of exercise irrespective of how light it is to your slimming diet if you want to become slim and fit.

So, even if you are not keen in engaging in too many exercises, you can click here to sign up for a free 7 days fat loss e- mail course of the diet solution program starter kit that will teach you how you can kick start your effective weight loss diet plans with minimal exercises.

How Use Fasting To Lose Weight

There is simply no way that you can lose excess weight if you do not restrict your calorie intake. The more you eat the more overweight and the more prone you become to developing different diseases. The less food that you eat, the less prone you are to developing diseases like cancer, diabetes, heart diseases and stroke.
One way by which you can reduce your calorie intake is by fasting and this article will be looking at different types of fasting plans that you can use to control your weight.
So, here are different fasting plans that you can use:

1-3 Day fasting plan
For this plan you consume only water, hot tea and powdered tea soup that contains only 50 calories for three days. During the first and second day, you will experience serious hunger and you will be seriously tempted to go and eat but, by the third day you will be coping better with the fast.
Also, by this the third day you would have exhausted most of your glucose reserves and you would have started burning your excess body fat to provide more energy for your body.
At the end of this 3 day fast, the level of the hormone called insulin like growth factor one in the body would have gone down considerably; low levels of this hormone in the body helps the body to repair damaged DNA more efficiently.
You can go on this 3 day fast once in a month and you must change your general diet to a low protein, low calorie, vegetable and fruit based diet to sustain your lean body weight.

2-Alternative day fasting plan
Another fasting plan that you can use to reduce weight is the alternate day fasting plan; this fasting plan also leads to decreased cholesterol and blood pressure levels.
You consume very low calories on the first day of the fast and you then eat as much as you like on the next day. This does not lead to over compensation in the amount of food and calorie that you tend to eat on the second day; your total calorie intake over these two days is still lower than what you would have consumed over these two days.

3-The 5-2 diet plan
Another diet plan that you can use is the 5-2 diet plan which entails 5 days of eating as you like followed by 2 days of restricted calorie intake of not more than 600 calories per day. On the 2 days of restricted calorie intake, you can eat breakfast as your main meal for the day.
If you can follow this diet plan for up to about 5 weeks you will lose an appreciable amount of weight and your body mass index should go down by as much as 7% to 10%. This alternate day diet also leads to lower blood glucose, lower cholesterol levels and lower levels of insulin growth factor one hormone in the body.
However on the long run, you have to plan and maintain your low calorie diet on a consistent daily basis to stay fit and healthy forever.

So, you can click here to sign up for a free 7 day e mail diet course by the diet solution program starter kit to help you design and plan your own long term low calorie diet.

Proven Steps To Help You Overcome Sugar Craving

As long as you crave excessively for sugary foods, you will not be able to shed excessive weight and you will not be able to stay fit.
One of the main reasons why you are overweight is because you are addicted to sugar. When you consume foods that contain a lot of sugar and simple carbohydrates that are easily broken down into sugar by the body, your body secretes more of certain hormones called endorphins.

The two main types of endorphins that are released into the body by the consumption of sugar are serotonin and nor epinephrine; these two hormones causes your brain to experience certain "good feelings".
Also this high level of blood sugar causes the secretion of insulin which causes absorption of sugar into the body cells thus leading to decreased activation of the release of endorphins by lower blood sugar levels.

This drop in the level of endorphins makes you tired and lethargic thus making you to start longing for another shot of sugar to make you feel "good" again. So you set up a vicious cycle of craving for more sugar to get an emotional boost from the release of endorphins after which your blood sugar decreases and you set up another chain of events to repeat the process again.

Realise that the reason why you cannot resist the temptation to eat cakes, biscuits, chocolates and white bread is because you have basically become a sugar addict; you are hooked on the transient emotional good feeling that those foods give you.

The main reason why you are overweight is because of the excessive sugar that you are eating so, you can apply these following tips to get rid of your sugar addiction:

Tip 1-Eat diets that are low in carbohydrate content
You have to cut down on the amount of sugary foods that you eat; you have to eat less of cakes, biscuits, candy, ice cream, white breads and other foods that are made from refined flour. If you want to eat carbohydrates, eat more of complex carbohydrates like whole grains, vegetables, legumes, yam etc. These complex carbohydrates digest very slowly and they do not cause spikes in the level of blood sugar.

Tip 2-Stop the consumption of sugar totally
If you are really serious about overcoming your sugar addiction then you should stay off sugary foods totally for at least 4 weeks. This will not be an easy task for you if you have been seriously addicted to sugar but, with the right determination and strong desire you will be able to see this "sugar "fast through. Eat more of fruit salads, vegetables and fresh fruits.

Tip 3-Reduce your appetite by eating vegetables
Fresh vegetables help to reduce sugar cravings and you can also take a teaspoon of L-Glutamine powder before you eat major meals to help you feel satisfied easily. You can eat lots of tomatoes as tomatoes also help to reduce appetite.

Tip 4-Reduce snacking
Engaging in thoughtless and often sugary snacking will only lead to consumption of excessive calories so, stop snacking while you at work, while you are watching television and when you are in deep conversation. Focus on eating only 3 healthy balanced and nutritious meals a day.

Final tip- Click here to sign up for a free 7 day fat loss e-mail course of the highly recommended diet solution program to help you get started on your balanced diet plans.

Common False Myths About Weight Loss Diet Plans That You Should Avoid

Because of the huge market for efficient weight loss programs in our developed societies, there has been an avalanche of different weight loss programs that have been introduced into this huge market.
However, if you take a closer look at some of these programs you will realise that "all that glitters is not gold". Some of these products are actually dangerous to your health while others are not really as beneficial as they claim to be.

So, in this article we shall be taking a closer look at some false myths that surround some of the diet and weight loss programs that have hit the market recently:

-The raw vegan diet plan
The proponents of this raw vegan diet plan brainwash people into believing that this type of diet is good for their health whereas, this diet actually leads to serious vitamin and nutritional deficiencies if it is not properly supplemented.
Children that have tried this type of strictly raw vegan diet for long periods developed growth problems like the development of abnormally low heights and body weights in children, reduced bone density and development of skinny limbs.
Some children fed on this diet also develop swollen bellies and pinched cheeks while some other children developed rickets.
If you want to be on this type of raw diet you should seek professional advice and you must supplement this diet with the right amounts of nutritional and vitamin supplements.

-Meal replacement diet plan
A good example of this type of diet is the lighter meal replacement plan which advocates that you should restrict your calorie intake to 500 calories by replacing your major meals with lighter products like shakes and soups. The dieter is instructed to drink only water in addition to these products.
However, if you do not follow the instructions in this diet plan diligently, it can lead to catastrophic consequences; some people that drank too much water after making use of the products in this diet plan actually died.
If you want to make use of this diet plan, you must follow the instructions to the letter.

-Acai berry fruit
One of the most overhyped weight loss foods is acai berry; most of the advertising campaigns about this false super food are full of fake testimonials and a lot of pseudo-science claims.
Some of the funny adverts about this fruit claim that it has cleansing and detoxifying properties. They also claim that once you are using this acai berry, you do not need to adjust your diet and lifestyle.
The truth of the matter is that even though acai berry contains some vitamins and minerals, you can also get most of the nutrients and vitamins that it contains form less expensive fruits like oranges and lemons.
Also if you consume only acai berry to lose weight, all the pounds of weight that you lose will be gained back once you revert to your normal diet; it causes serious rebound weight gain after you stop eating it.

-Hoodia diet pills
The hoodia diet pill is a diet pill that is commonly advertised as an appetite suppressant which is able to trigger significant weight loss. Some advertisers of this pill also lay claim to the endorsement of this pill by various celebrities.
However the truth about this pill is that most of the scientific trials on this pill have not given any conclusive and consistent positive results thus refuting the claims that this pill is a wonder weight loss pill.
Also, you must realise that this Hoodia pill is yet to be fully approved by the food and drug administration known as the FDA. So, please do not get carried away by all the advertising hype around this pill.

-Excessive use of vitamins
The health benefits of vitamins have been exaggerated to false high levels in recent times and this has made a lot of people erroneously believe that using high doses of vitamins will make them stronger and boost their immune system.
However the truth is that if you use excessively high doses of vitamins you can develop the following complications:
a-If you consume more than 1.5mg of vitamin A in a day your bones will become brittle and more prone to fractures.
b-If you consume more than 1000mg of vitamin C supplements in a day you can develop diarrhoea and flatulence.
c-Excessive consumption of vitamin A rich beta-carotene foods like green leafy vegetables, yellow fruits like mangoes, apricots and lemons can actually increase your chances of developing lung cancer especially if you are a smoker.
d-Consumption of more than 540 mg of vitamin E could be detrimental to your health.
e-Excessive use of more than 0.3mg of selenium in a day leads to complications like hair loss, nail loss and skin loss.

-Weight loss teas and slimming capsules
Many weight loss teas and slim capsules contain a substance called sibutramine that can cause serious harmful diseases like heart attacks and strokes. If you are interested in using weight loss teas and weight loss pills you must check their ingredients to make sure that they do not contain sibutramine.

-Accu fat burning beads
These beads have been banned in the United States and in Great Britain.

-Other common false diet myths
Other common overhyped and inefficient weight loss diet plans include the lemonade diet plan.

So, are there any effective weight loss and diet programs out there?

Yes there are, and you can click here to discover this  proven and well tested diet and weight program that have been used successfully by hundreds of thousands of people to get rid of their excessive body fat.

How To Add Super Foods To Your Fitness Diet

Diet plays a major role in our quest to be fit and lean; we have to consume a healthy diet to stay fit and maintain a lean body so that we can be free from diseases and illnesses.
In recent years there has been an upsurge in the advertisement of certain foods which have been labelled as "super foods" that have supposedly "extraordinary properties".
However even though recent scientific research and information from the National Health Service have refuted some of the extra ordinary claims about these super foods, you can still make use of these foods if you add them to your diet in the right way.

So here are some tips that you can use to add super foods to your fitness diet properly:

Tip 1-Only add super foods that have been classified as healthy foods
The National Health Service classified most of these foods into three main groups in the year 2001.
These three groups are:
a) Healthy foods-These are those food items that have beneficial nutritional benefits.
b) Good and bad foods-These foods have both good and bad effects on the body.
c) Unhealthy foods-These foods actually have detrimental effects on the body.
You should eat only those ones that have been classified as healthy foods. Good examples of this group of foods include the following:
Broccoli-This vegetable contains certain chemicals substances called glucosinates which help to fight stomach cancer. To gain maximal nutritional benefit you should steam the tender stem broccoli variety; it contains more nutrients than the standard broccoli.
Tomatoes-Tomatoes are rich in anti-oxidants like lycopene and it also contains lots of vitamin C. You can eat tomato soups, bolognaise sauces and baked beans in tomato sauce.
Chillies-Chillies contain capsacin which is actually responsible for their scorching taste; this capsaicin has anti-cancer properties.
Onions-Onions are rich in bioflavonoids which have strong anti-oxidant properties to counteract the effect of free radicals which are part of the underlying causes of most diseases.
Carrots-Carrots contain a lot of the natural anti-cancer chemical called falcarinol. It is recommended that you should eat at least one carrot every day to stay healthy and fit.
Blueberries-These types of berries contain a compound called pterostilbene which has anti colon cancer properties.
Apples- Apples are rich in anthocyanin which has anti-cancer properties.
Green tea-This tea contains anti-oxidants that help to prevent lung cancer.

Tip 2-Realise that these foods are not as super as they are touted to be
Even though these foods have some nutritional benefits, you cannot rely on only these foods to supply you with all the nutrients that your body needs to be healthy and fit; these foods should at best be used as adjuvant to your main healthy diet.
The main type of diet that you must consume is a healthy balanced diet that consists of major food items like carbohydrates, protein and fat in conjunction with essential minerals and nutrients in the right proportions. It is by eating a balanced diet with "super foods" as adjuvant that you can stay healthy and fit.

So, you should click here to download the free 7 day fat loss e-mail course of the highly successful diet solution program to help you discover and plan your balanced diet.

How To Lose Weight With A Simple Three Day Diet Plan

The simpler your weight loss diet plan is, the more you are likely to succeed at it. This article will be looking at a very simple three day diet plan that you can easily incorporate into your weekly diet plan for a long time. You can also make use of this diet plan to plan your healthy diet over long weekends.
This diet plan is based on the consumption of low amount of calories from foods that will provide your body with a slow steady release of energy and the consumption of other essential nutrients and high fibre foods.
Some of the constituents of this diet like oats in molesi have a low glycaemic index which makes them to release their sugar content slowly into the blood without causing sharp increases in the blood sugar level thus helping to control insulin secretion and fat accumulation.
Other components of this three day diet plan include fruits and raw vegetables which provide the body with vitamins and fibre. This fibre helps to make you feel satisfied and full easily; even the main meal of this plan which is the dinner is low in calorie content.
However, if some of the foods in this diet plan do not appeal to you; you can replace them with suitable alternatives. You can replace sushi with chicken satay and you can replace pork chops with either lean steak or chicken.
Irrespective of whatsoever you decide, the most important thing is to use the pattern of eating laid out in this diet plan as a guideline to develop your own simple and healthy eating plan.
Here are the different stages of this three day diet plan:

1st Day
-Breakfast: Eat breakfast made up of high fibre molesi that weighs around 40 kg and mix it with semi skimmed milk of about 125ml. You can also add about seven straw berries on top of the milk.
-Mid afternoon snack: Eat three apricots for your "brunch".
-Lunch: Eat tuna and cucumber sandwich. You can make this type of sandwich with the following ingredients:
a) Some pieces of sliced bread
b) One can of drained 90 grams tuna flakes
c) Shred one medium sized cucumber
d) Chop one medium sized tomato into thin slices
First of all, spread cream over one side of the sliced bread. After mixing the tuna and the cucumber, you then spread this tuna mixture on the side of the sliced bread that you have covered with cream.
After this place tomato slices over the tuna and cover this slice of bread with another slice. Then, bake these sandwiches in an oven set at a temperature of about 250 degrees Celsius for around 5 minutes after which it will be slightly brown and ready to eat.
-Mid evening snack: Eat 150 grams of low fat yogurt
-Dinner: Eat brown rice with chilli con carne of about 250mg. Add about 70 grams of peas and fresh mango chunks to your dinner.

2nd Day
-Breakfast: Again eat high fibre molesi of about 40 kg mixed with 250mls of semi skimmed milk. Top this 2nd day breakfast meal with a small banana.
-Mid afternoon snack: Eat two plums
-Lunch: Eat oven baked plain jacket potato with baked beans. Top this meal with 100 grams of seedless grapes.
-Evening snack: Eat one big orange in the evening.
-Dinner: Eat 100 grams of grilled salmon fillets ton supply your body with about 198 calories of energy mixed with 225 grams of green salad for dinner. Top this meal with one apple.

3rd Day
-Breakfast: Have one slice of whole meat toast with 2 boiled eggs in the morning and then top it up with 200mls of fresh plain orange juice.
-Mid morning snack: Eat 50 grams of preferably homemade low fat houmous mixed with carrot and celery sticks.
-Lunch: Eat cooked Japanese vinegared rice called sushi; eat up to 235 grams of sushi. Top your lunch with 100 grams of grapes that do not contain any seed.
-Evening snack: Eat 23 grams of blueberry and yogurt nougat bar to supply your body with 89 calories.
-Dinner: Mix 120 grams of grilled pork chops with 120 grams of boiled fresh potatoes for dinner. Add steamed broccoli vegetables and then top this meal with one 250 ml cup of fresh pineapple juice.

By the way, are you interested in discovering more effective and simple weight loss diet plans?

If so, click here to sign up for a free 7 day diet e-mail starter kit of the diet solution program to discover other simple and effective diet plans that you can use to get your body back into shape.

Important Steps To Help You To Develop An Effective Nutritional Plan For Your Abdominal Workouts

If you want to make use of intensive abdominal exercise workouts to lose your belly fat and build up your six pack abdominal muscles, you have to plan your nutrition effectively.

If all that you want to achieve is to lose weight without building your abdominal muscles, you just need to eat a well balanced diet and make sure that you do not consume more than your calorie needs so that you do not gain extra weight.

However, if you want to build up your muscles as well as lose belly fat you need to pay more detailed attention to your nutrition and here are some main steps that will help you to plan for your special nutrition as you engage in intensive abdominal workouts:

Step 1-Develop a pre-workout nutrition plan
-If you want to exercise to lose belly fat and at the same time build up your abdominal muscles, you have to take some food before you start your workouts so that your muscles do not easily become fatigued.
-Eat a moderate meal about 2 hours before you commence your exercise routine. This is to allow the food to digest properly so that the nutrients and the energy in the eaten foods would have been absorbed into the muscles.
If you do not allow enough time for the foods that you have eaten to digest properly before you start your exercises, your body will still be digesting the food when you start your workout and you will experience an energy loss as most of the blood in your circulatory system will be diverted to your guts to aid digestion instead of going to your exercising muscles.
-Do not over eat so that you do not end up gaining instead of losing weight. Your pre-workout meal should consist of carbohydrates that have a low glycaemic index which makes them release their sugar content very slowly. A good example of such a meal will consist of salad mixed with vegetables and fruits.
You should also add lean protein from eggs, poultry meat, lean meats and fish to your pre-workout meals.
-Eat a vitamin and supplement rich snack 15 to 20 minutes before the commencement of your workout to improve growth and keep your body up and running during the exercise.

Step 2-Develop an intra workout nutrition plan
-When you engage in intensive workouts and weight training, you should consume additional quick releasing carbohydrates to give you additional energy boost.
-You also need to take lots of fluids during the exercise routine to keep your body well hydrated especially when you are engaging in long workouts.

Step 3-Develop a post workout nutrition plan
-After engaging in serious weight training sessions or intensive cardio sessions or endurance training sessions you need to consume some proteins and carbohydrates immediately.
-You should consume a high protein snack like the popular whey protein shakes within at the most 30 minutes after completing the exercise.
-You should also consume carbohydrate rich foods and drinks within 2 hours after strenuous exercises that lasted for more than 90 minutes to refuel the glycogen stores of the body.
-You will also need to rehydrate your body after you finish your strenuous exercise routine and you can either make use of commercially prepared drinks like lucozade, isotar etc or you can also make your own sport rehydration drink at home.

Final step- Click here to sign up for a free 7 days fat loss diet e-course to help you develop an effective fat loss diet plan

Proven Healthy Foods That You Can Add To Your Weight Loss Diet

If you want to shed excess body fat you have to remove some food items from your diet and you have to replace those foods with more healthy food choices.

In this article we shall be looking at the following different healthy foods that you can add to your weight loss diet plans to help you lose weight and at the same time stay healthy:

-Salmon
This fish is a good source of protein and omega-3 fatty acids which are very good for the body. Salmon also contains lots of vitamin B6 and vitamin B12. It is recommended that you eat more of wild salmon as it contains more nutrients.

-Blueberries
This berry is rich in vitamins and anti-oxidants which help to fight heart diseases and cancer.

-Kale
Kale is a green leafy vegetable that has anti-cancer and detoxifying properties. It is also a rich source of vitamin A and beta carotene which help to improve vision and prevent certain serious eye diseases like glaucoma. This vegetable also supplies the body with lots of vitamin C.

-Apple
This fruit is rich in fibre and due to the fact that it derives its rich taste from its fructose content which is broken down into sugar at a slow rate by the body, it does not lead to sudden spikes in blood sugar.
This fruit helps to keep blood sugar levels within normal limits and it also helps to control your appetite. Eat at least one apple with its peel a day to stay fit, lean and healthy.

-Almonds
This natural fruit is rich in monosaturated fats which help to lower cholesterol levels and prevent heart diseases. If you eat this fruit with your major meals it will decrease your post meal sugar levels.

-Organic beef
Beef from cows that were fed on grass only is a very healthy food choice. This type of beef is usually lean and it is very rich in omega-3 essential fatty acids and beta carotene.

-Beet
The chemical substance that gives beet its red colour has strong anti-cancer properties. Beet also helps to lower blood cholesterol levels and protect the heart against heart diseases. This natural food also contains lots of anti oxidants.

-Avocado
This fruit is particularly rich in potassium and folate. It increases the level of good cholesterol in the blood and it also aids the absorption of fat soluble vitamins from vegetables.

-Garlic
This pungent smelling food helps to lower blood pressure and it is rich in vitamin B6, selenium, and manganese. However, it is preferable that you use fresh garlic instead of using garlic powder or pre chopped garlic sold in jars.

-Carrots
These cheap food items are one of the richest natural sources of carotenoids and they have some anti-cancer properties. You can either eat carrots raw or you can eat cooked carrots.

Take note however, that most of these foods are to be used as adjuvant to your main weight loss diets; you should not consume only these natural foods if you want to lose weight as you will only end up with different types of nutritional deficiencies.

So, you are invited to sign up for a free 7 day fat loss e-mail course by the diet solution program that will put you through the essential steps that you need to take to start and plan your main weight loss diets.

Essential Tips For Healthy Dieting

If you eat a healthy diet you will improve your overall health and well being; you have to maintain a good nutrition to experience the maximal benefits of your diet changes. You need to be disciplined to follow through on your diet plan; no matter how good your diet plans are, if you do not follow through on them you will not get your desired results.

If you eat the right diet you will lose excess body fat, your heart will become stronger and you will be less prone to cardiovascular diseases like stroke.

These following diet tips will help you to lose weight and stay healthy:

1-Eat lots of green vegetables and lots of fruits.
You should eat lots of vegetables like kale, broccoli, spinach, and other green leafy vegetables. You should also eat plenty of carrots, sweet potatoes, pumpkin, split peas, and lentils.
You should take the following fruits everyday:
-1 small banana
-1 apple (medium sized)
-1 big orange
-Dried peaches (1/4 cup).
Also, drink fresh fruit juices every day.

2-Avoid foods that contain lots of saturated and Trans fats
Animal products like beef, lamb, pork, butter, cheese, whole milk dairy products and tropical oils contain a lot of saturated fat so, you should avoid such foods. You can replace them with foods that contain minimal amounts of saturated and Trans fat.

3-Reduce the consumption of foods that contain a lot of cholesterol
Most food items that contain a lot of cholesterol also contains lots of harmful saturated fats so, you should eat foods that have a low cholesterol content like fruits, vegetables, whole grains, low fat dairy products, moderate amounts of lean meats and white poultry meat that has been stripped of its skin and flesh.
The main exceptions here are eggs because even though eggs contain a lot of cholesterol, they are still good and beneficial to the body.

4-Reduce your salt intake
Excessive intake of salt can lead to increased blood pressure, retention of excessive water in the body, insomnia and anxiety. So, stop the habit of adding extra salt to your meals and also cut down on the consumption of salty processed meats like ham, bacon etc.

5-Cut down on your consumption of butter
Butter predisposes to the formation of blood clots which clog up your arteries leading to serious heart diseases like heart attacks and strokes.

6-Eat lots of fish oil
Fish oil is rich in omega-3 fatty acids that actually protect our body cells from damage thus, making them more durable. This healthy effect of omega-3 fatty acids translates into more beneficial changes in the body. It improves mental function, it delays the onset of senile dementia and it makes the eye function better.
Omega-3 fatty acids are found in oily sea fish like salmons, mackerel and sardines.

7-Combine your diet with exercise
To get the best results it is essential that you also engage in exercises.

So, you can click here to sign up for a free 7 days fat loss diet and exercise plan by the diet solution program.

Important Diet Guidelines To Help You Lose Belly Fat Fast

Excessive belly fat which causes central obesity is a major risk factor for developing serious diseases like diabetes and heart diseases so if you have lots of belly fat, you should seek for means of reducing your central obesity so that you do not come down with these life threatening diseases.

If you want to trim down your wide waist line you have to combine the use of a good fitness and exercise routine with the right diet guidelines and it is only when you are able to get rid of your abdominal fat that you will be able to get the six pack abdominal muscles that you dream of.

So, here are some very important dietary tips that you must make use of if you want to get rid of abdominal fat:

1-Stay off junk foods
Most junk foods are full of sugar and refined carbohydrates which cause a sharp rise in the sugar level of the blood after consumption. This sharp rise in the sugar level of the blood ultimately leads to the conversion or body into great shape.

How To Use Running To Stay Fit And Lose Weight

One of the simple but highly effective exercises that can help you lose weight and stay fit is running. Running and jogging regularly improves your general physical condition and it also gives you some other health benefits which include the following:
1-Running and jogging makes your heart very strong; it improves the efficiency of your blood circulatory system and your respiratory system.
2-It speeds up the rate of digestion of food in your bowels thus making you less prone to constipation and other digestive problems.
3-This form of simple exercise causes your body to burn fat and to use up more calories thus ultimately resulting in significant weight loss. If you expend more calories in exercise than the calories that you consume, you are bound to lose weight. Running is particularly good at burning stubborn belly fat.
4-This form of exercise also helps to improve your appetite; you are working hard and you will need to refuel and repair your muscles. Even though it is important that you burn more calories than what you are eating during exercise you have to be careful not to create a calorie deficit that is more than 1000 calories.
5-Jogging and running also makes you have better quality sleep and stronger bones and muscles.

So, what are the steps that you need to take to develop a good running plan?

Step One - Try to Enjoy Running
Running helps to relieve mental stress and you will experience a sense of refreshing when you run especially, when you run outdoors. So, see running as a way of stimulating mental joy and not just as means of exercise.

Step Two - Plan Your Running Sessions
Start your running sessions at a slow pace for some few minutes to warm up and then gradually increase your pace to a level where you are comfortable with. From here you can now start pushing yourself to higher rates gradually; you will need to time your runs over some fixed distances to properly time yourself and monitor your progress.

Step Three - Stretch Your Muscles After Each Running Session
It is a very good practice to stretch your muscles for about three to four minutes after each jogging session; wait for some few minutes after you complete your running session to catch your breath and relax before you stretch your muscles.

Step Four - Plan Your Running Routine
If you are not engaged in any other weight reducing exercises then you must have a running session everyday but if you are engaged in some other weight reducing exercise routines you might not need to have more than two running sessions in a week.
Also eat lightly before each session so that you do not get tired easily.

Step Five - Run Barefoot Occasionally
You can run barefoot on the beach occasionally to reduce the risk of serious injuries and to lose more excess body fat more efficiently.

Step Six - Combine Running With Other Simple Free Exercises
You can combine running with other free exercises to be able to trim down your body fast so that you do not get discouraged.

Final step- Download this highly effective exercise and diet program to learn more about other simple exercises that you can combine with running to trim your body properly.

6 Proven Foods To Help You Burn Belly Fat

Abdominal obesity is a major problem in our developed society and if you are of those people that have a large tummy and expanded waist line you are at major risk of developing serious health conditions like heart diseases and diabetes.

So, you must get rid of the excessive abdominal fat in your body and the number one way to start the process of eliminating your excess belly fat is by making significant diet changes.

The truth of the matter is that you are what you eat; you have excessive belly fat because you have "eaten" yourself into this fat state. Therefore if you want to get rid of belly fat there are certain foods that you must avoid and there are certain foods that you should eat.

This article will be looking at the following foods that you can eat to aid the burning of your excessive abdominal fat:

1-Fish
Fish and most other sea foods contain lots of protein and omega 3 fatty acids which have considerable weight reducing properties. Also, fish is rich in Liptin which increases the rate of your internal metabolism thus causing more stored food fat to be burned to provide energy for the body.

Other benefits of eating sardines includes the fact sardines contain an amino acid called tyrosine which the body can convert into two very important hormones called norepinephrine and dopamine; these hormones stimulate the brain to improve mental function and alertness.
If you want to burn abdominal fat it is recommended that you eat salmon or trout three to four times in a week.

2-Soup
Soup especially if consumed during winter helps to lose weight. Scientific research has revealed that the average man that eats soup at least five times in a week will maintain a body mass index of about 23 which is the ideal body mass index for a lean man.

3-Beans
Beans is a fibre rich food that helps to melt excessive body fat; kidney beans are especially very good at aiding weight loss and you can serve kidney beans with chilli con carne.
Kidney beans slows down the rate at which carbohydrates are broken down into sugar thus preventing excessive elevation of blood sugar which ultimately leads to the conversion of excess sugar into body fat.

4-Yogurt
Yogurt is another good food that aids the burning of excessive body fat; yogurt is rich in magnesium which usually serves as a catalyst to improve the activity of the enzymes that metabolize carbohydrates and proteins thus increasing the metabolic rate of the body. However you have to make sure that the yogurt you are consuming is low fat yogurt.

5-Whey protein
Whey protein helps to burn off body fat and it also helps to increase muscle mass. Scientific research has shown that men that drink two whey protein shakes per day increase their muscle mass by 8% and lose about 3% fat more than other men that do not consume whey protein.

6-Hot chilli pepper
Red hot chilli pepper helps to burn body fat; the hotter the chilli, the more the burning. Chillies also contain capsaicin which increases the metabolic rate of the body thus causing more burning of excessive body fat.

So, if you want to trim down your bloated abdomen you have to eat the right fat burning foods and you can download this popular diet program to discover more foods to burn your fat belly.

How To Choose The Best Exercise To Help You Lose Weight

If you want to engage in exercises to lose weight I guess the most likely question on your mind will be "What is the best exercise that I can use to lose weight?"

Well while the answer to your question might not be a straight forward answer, these following points will be of great assistance to you as you decide on the form of weight reducing exercise that you want to embark on:

Realise that there are no quick fixes
The hard truth is that there are no quick fixes to weight loss; you cannot lose significant weight in a very short time. Do not go for any exercise program that promises to make you lose virtually most of your excessive weight within the shortest possible time.

Set realistic goals
One of the main reasons why people fail in their weight loss exercise routines is that they set targets that are too high. You have a higher chance of success if you set realistic targets that you want to achieve within realistic time frames.
It is highly recommended that you aim for an average weekly weight loss of 1-3 pounds; as long as you manage to lose this amount of weight on the average weekly, you are making good progress.

Realise that there is no best way to exercise
There is really no ideal exercise routine that is best for everybody that wants to lose weight. Some fitness experts erroneously prescribe cardio exercises for everybody while other fitness experts erroneously prescribe more intensive workouts for everybody.
However, the best weight loss exercise routine for you is the one that is planned and executed to suit and bring out the best results in your own body.
Develop your own exercise routine that is based on your metabolic type, your pre exercise fitness level and the level of fitness and weight loss that you want to achieve.

Make sure you combine your exercise routine with the right diet
Realise that no matter how good your exercise routine is, if you do not combine your exercise with the right diet your exercise routine alone will not give you the weight loss that you desire. Irrespective of the kind of exercise that you are using you have to burn more calories than you are consuming and it is recommended that for you to lose weight effectively you have to maintain a negative calorie balance of about 1000 calories.

So, Click here to download a good exercise and fitness program that will teach you how to develop your own personal exercise routine with your own personal diet plan to get the best results.

Proven Home Workouts That You Can Use To Lose Weight

During winter or hot summer periods and also at times when you simply do not like the idea of going outside your home to exercise, you can actually make use of effective home workouts to lose weight and stay fit.
Some of these home workouts might require the use of home gym equipments while others do not require the use of any equipment. The two most important things that you need to carry out most of these home workouts are the right clothes and a strong will power.
You can either make use of any of the following home workout options or you can combine as many of these workouts as it suits your personal needs and goals:

1 - Calisthenics and circuit training
With circuit training you do not need to use equipments and you get to work on your entire body. This kind of exercise is an intensive interval training which really helps you to lose weight and stay fit.

2 - Yoga workouts
You can use various yoga sequences and workouts to improve your overall body health and general fitness level. However, you must first get some lessons on how to make use of proper yoga forms and postures to enable you carry out yoga routines by yourself at home.
One of the best forms of yoga routines to achieve fitness and weight loss at home is the Ashtanga yoga which is a full body workout.

3 - Weight training
You can do most of your weight training workouts with a set of adjustable dumbbells.

4 - Running and jogging
All you need for good jogging are good sport clothes and a pair of good running shoes. You can take out time to jog around your neighbourhood everyday for about 40 minutes; you just have to stay motivated to be persistent and continue till you get your desired results.

5 - Home exercise machines
If you can afford them you can buy some cardio machines that you can use to work out at home and there are four main types of home machines that you can use to exercise:
Cross Trainers
These machines provide you with very good full body workouts that are low impact; you can easily control the speed and resistance of your exercises.
Rowing Machines
These types of machines are not as popular as they used to be; they make you push with your legs and pull with your upper body so as to provide you with whole body workouts.
Exercise bikes
These machines focus mainly on your lower body and legs.
Treadmills
Treadmills can be a bit expensive and you might not be able to control the speed at which you run thus making them slightly less safe than other machines.

However, you can make use of full free body workouts without the use of machines to get the maximal effects of home exercises and you can click here to discover more simple and full abdominal and body workouts that you can use to lose excess body fat.

4 Reasons Why Your Weight Loss Diet Program Has Failed You

People that criticize diet programs often cite the examples of people (including themselves) that have used different weight loss programs without achieving their desired long term weight loss and fitness goals.
However, before you join the band wagon of people that castigate and condemn weight loss and diet programs, you should endeavour to take a closer look at all those "failed" attempts by these people that claim that their weight loss program did not work for them.
If you take a closer look, you will discover that most people actually fail in their use of diet programs because of the following reasons:

1-Diet cheating
One of the main reasons why people fail to get their desired fitness goals is because they cheat on their diet plans; they still indulge in foods that the diet plan that they are using actually prescribed that they should avoid.
Most good weight loss plans will guide you on the kinds of foods that you should avoid; no matter how much the temptation, you should discipline yourself to avoid such foods.
Most people that claim that their fitness program failed them were actually indulging in such forbidden foods secretly.

2-Concurrent medication
If you are on certain medications that encourage weight gain, they will negate the ability of your program to help you shed excess body weight. Women that are on certain oral contraceptives might not be able to shed their excessive body weight effectively. Also, people that are on certain psychiatric drugs will not be able to shed weight successfully because those drugs cause excessive water retention by the body.

3-Impatience
The truth of the matter is that people start off their weight loss programs at different levels of fitness and weight gain; some people that are fatter than others initially will have more excess fat to shed than others so, it might take more time for them to get to their desired goals.
Also, since we are of different metabolic types, some people will burn their excess fat faster than others because they have higher metabolic rates.
So, if you do not see your desired results as fast as other people, it does not mean that you should give up and go back to your former diet because each time you deviate back to your former diet and then come back to your diet plan you set yourself back by many days.

4-Lack of exercise
Some people do not exercise at all when they are on a weight loss diet; such people will most likely never get to their desired goals.
Even if all the exercise that you engage in is simple walking for about 20 minutes every day, this will go a long way in helping you to reach your desired fitness goals; you must combine some form of exercise irrespective of how light it is to your slimming diet if you want to become slim and fit.

So, even if you are not keen in engaging in too many exercises, you can click here to sign up for a free 7 days fat loss e- mail course of the diet solution program starter kit that will teach you how you can kick start your effective weight loss diet plans with minimal exercises.

Unique Tips To Help You Lose Belly Fat

Even though there is no 100% ideal way to lose belly fat, these following proven unique tips will surely help you to trim down your wide waist line:

Tip 1: Eat Breakfast
Although this might sound negative, the truth of the matter is that many studies have shown that eating breakfast very early in the morning helps to maintain your insulin levels within the normal range and it also helps to maintain low levels of LDL cholesterol.
Your breakfast should consist mainly of protein and high fibre foods as these foods have a slow rate of digestion and they do not cause spike increases in the level of blood sugar. Good examples of these types of foods include eggs, peanut butter, fresh fruits and vegetables.

Tip 2-Reduce your stress levels
The effect of stress on the body causes the secretion of the stress hormone called cortisol which is a steroid that predisposes to weight gain. So, you can make use of the following measures to overcome the negative effects of stress:
A] Make sure that you get adequate sleep; you should have at least 7 hours of sleep every night to be very relaxed.
B] Take out time to relax and make sure that you make out about 15 minutes every day during your lunch break to shut out worries from your mind; take deep breadths and shut your eyes to relax better.
C] Do not carry undone work home after work. Learn to relax when you are at home and reserve your home environment strictly for rest; leave all the worries and stress of work behind at the office.

Tip 3-Take about 10,000 steps everyday
Increase the number of steps that you take every day to up to 10,000 steps; skip the elevator and take the stair case; walk instead of driving to short and moderate distances; take a 30 minutes walk around your neighbourhood every evening; if your job entails that you seat down for long periods of time you should consider getting a treadmill to help you engage in walking while you are at work.

Tip 4-Drink lots of water
Water helps to increase the rate of the metabolism of your body. Water also helps you to excrete waste and toxins through urination. It is recommended that you should drink about 8 glasses of water every day and you should always carry your water bottle with you everywhere you go so that you can get water to drink anytime you feel thirsty.

Final tip- Download the highly successful diet solution program to discover more efficient tips to help you lose body fat fast.

How To Reduce Your Weight With Walking

The simple exercise of walking is a very good way of commencing your weight loss exercise routine. In fact, there are many health benefits of walking and these benefits include the following:
1-Walking helps to burn calories.
2-It helps to make your legs strong.
3-It strengthens your cardiovascular system.
4-It does not cost you any money; you just put on your walking shoes and start walking without paying any body. You do not need to pay at a gym before you start walking.
5-It helps to improve your mental health and mood.
6-It increases the level of good HDL cholesterol in your blood.
7-It helps older people to stay fit and be less prone to injuries and accidents.
8-It decreases the risk of developing cardiovascular diseases.
9-It is a very safe form of exercise that virtually everybody can participate in irrespective of their age or sex.
What are the types of walking that you can use to lose weight?

A-Brisk walking
Brisk walking burns up as much calories as jogging does; if you engage in brisk walking you will burn an average of about 500 calories per hour which is just a little bit below the average of about 700 calories per hour that you burn while running. If you jog you probably will not burn more than 500 calories per hour.
However, most unfit people will not be able to run at the fast pace that will enable them to burn up to 700 calories per hour for more than 5 minutes and if you unfit you will not also most likely be able to jog for more than 15 minutes at a time.
But, you can easily walk briskly for longer periods of time and thus burn more calories; it is recommended that you start walking briskly for about 30- 45 minutes daily after which you can then increase the time you spend walking briskly to 60 minutes every day.
If you can combine brisk walking with the consumption of a fat burning diet you will be able to achieve a total daily calorie deficit of about 1000 calories per day which should translate into a weight loss of about 1kg per day.

2-Slow walking
Most fat people fail to realise that slow walking also helps to burn calories though, at a lower rate than brisk walking. Slow walking at 3 meters per hour helps to burn about 280 calories per hour.
One great way to start your walking exercise routine is by taking 30 minutes slow walks twice in a day and then after about some weeks you can commence brisk walking.

So if properly done, you can make use of walking and other simple exercises to get into a great and lean shape and you can click here to download the highly effective diet solution program to discover great exercises and diet modifications that you can make to get a slim body.