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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.