Don’t just aim to lose your belly fat because you want to look good come swimsuit season; lose it because having belly fat is more harmful than being obese.

Obesity has been an extremely serious health issue for more than a decade now because it has been linked to a number of chronic and life-threatening diseases.

But scientists and health experts have also been raising awareness about the bigger danger of abdominal fat and visceral fat.

You may feel it’s okay if you have belly fat as long as your BMI is still within the healthy range, and you would be fatally wrong.

Having a flat stomach is not just about vanity.

The most recent study and the first one to focus on the health risks of abdominal fat has revealed that having a “spare tire” around your belly poses greater health risks than being obese.

You read that right.

You can have a normal BMI, but if you have belly fat, you are at greater risk for serious diseases than people who are obese.

Having a healthy BMI is not the only measure of good health.

Why People with Belly Fat Have More Cause for Worry than People Who are Obese

A recent article on CBSNews.com presents the results of the aforementioned study, which were published in the Annals of Internal Medicine.

“[But] in this study, we actually proved that a person can be centrally obese and have normal BMI and that person is at a greater risk for serious health problems,” explained Dr. Francisco Lopez-Jimenez, a cardiovascular specialist at the Mayo Clinic and the study’s lead author, during his CBS interview. [1]

The study involved analyzing data submitted by 15,000 participants, U.S. adults between 18 and 90, in the Third National Health and Nutrition Examination Survey, and follow-ups over the course of 14 years.

Lopez-Jimenez’s team found “that normal-weight adults with central obesity -- measured by waist-hip ratio -- have the worst long-term survival compared with any group, regardless of BMI.

In fact, the data showed that normal-weight people with fat around the midsection were twice as likely to die compared people who were overweight or obese according to BMI.” [2]

What Your Midsection Says About You

Having a flat midsection, it turns out, is more than just about looking good.

Abdominal fat is one of the most difficult to get rid of and the easiest to gain.

In more ways than one, people with flat stomachs have good control over their body and health.

There are several reason that fat in the abdomen can be more fatal than fat everywhere else in the body.

In fact, you can be thin except around your belly and you would still be in greater danger of developing Type 2 diabetes, high cholesterol, heart disease, and liver disease, among others, than somebody who is obese.

This is because excess abdominal fat is also indicative of other fat deposits, or visceral fat, inside the body.

As the name implies, the fat deposits build up in the viscera (the spaces inside the abdominal cavity), particularly around the internal organs: the heart, liver, pancreas, and intestines.

Visceral fat produces toxins that adversely affect the functions of these internal organs.

For example, visceral fat produces cytokines, harmful chemicals that are linked to an increased risk for heart disease, insulin resistance, and cancers of the esophagus, colon, and pancreas.

A Few Extra Pounds Around Your Middle Should Not Be Taken Lightly

You may not be overweight, much less obese.

Your only problem area may be around your midsection, and you may easily shrug this off.

Because visceral fat is hidden deep within the abdominal cavity, many develop a false sense of security about their health and they only realize that they have a serious problem when it’s already too late.

Such lack of concern because of their presumed relative “healthfulness” is also a major reason that abdominal fat is dangerous.

The long and short of it is if you have excess belly fat and especially if you have had it for a while, the chances that you also have ample stores of visceral fat are extremely high, and so are your risks for related diseases.

You may also think that you’re better of being overweight, or even obese if having normal weight but with excess abdominal fat puts you at greater risk for diseases.

This is not the solution you should be going for either, for obvious reasons.

Additionally, where the excess fat gets stored is partly determined by genetics.

Some people get heavier around their thighs, butt, and upper arms, first, and still have small/skinny faces; most women who easily gain fat in their upper arms also store the excess fat in their breasts.

And for others, the extra fat goes straight to the waist.

You don’t have to develop a six-pack to reverse the risks for disease associated with excess belly fat.

The important thing to do is to get rid of the excess pounds and to develop a strong midsection, with or without six-pack abs.

It’s also important to remember that you should not just rely on your BMI to determine your overall health condition.

Especially if you’re prone to developing belly fat, you have to start seriously focusing on changing your diet and exercising more often and regularly to get rid of it and to keep it off.

It’s not about vanity; it’s about your long-term health.

Love Yourself Right, Lose the belly fat

The equations for weight gain/weight loss are simple enough to remember: If you eat too more than you burn, you gain weight; if you burn as much as you eat, you maintain your weight; and if you burn more than you eat, you lose weight.

To lose the belly fat, you have to burn more than what you eat, as well as avoid certain foods.

As you age, your body’s ability to burn calories decreases because your metabolism also slows down; this is why it gets harder to get rid of excess weight as you grow older.

And this is all the more reason to start getting fit while burning calories is still relatively easier.

Developing healthy habits, after all, takes time.

Start conditioning your mind and body as early as possible so that maintaining a fit and healthy body as you age will be a lot easier.

Losing a few pounds around your waist will improve your health many times over.

It will take time to develop a flat stomach, as well as a lot of patience and commitment.

But the benefits make all the effort well worth it.

Here are 11 tips to help get rid of excess abdominal and keep it off.

1. Aim for slow and steady weight loss each week

It can be 1 kilo or 2; keep track of your progress to keep you motivated.

2. Add more fiber to your diet

Fiber is more filling and also promotes a healthy digestive system.

The fuller you feel every meal, the less you will overeat and indulge in unhealthy/fattening foods.

The trick is to make your plate as colorful as possible with fruits and vegetables.

3. Practice portion control

Eat smaller portions, but more frequently.

This strategy works two ways:

First, you limit your food to what your body needs and efficiently burn, avoiding any excess that will only get stored as body fat.

Second, you keep your metabolism up.

When you feed your body only what it can burn, you condition it to keep your rate of metabolism up.

The small, but frequent meals you have is efficiently metabolized because you have trained your body to expect the regular input of adequate fuel.

Conversely, when you eat fewer but bigger meals, your body goes on survival mode by slowing down your metabolism and storing most of the food as fat because the fuel it needs comes less frequently.

4. Engage in more physical activities throughout the day

Sustained vigorous aerobic activity is the ideal regimen to have if you want to lose excess belly fat and keep it off.

Brisk walking or jogging for at least 150 minutes a week is what experts recommend.

You can spread this out evenly throughout the week, and even throughout the day.

Take the stairs instead of the elevator, or just two or three flights before using the elevator.

Walk to and/or from the restaurant or the grocery store instead of driving; or ride your bike.

Climb up and down the stairs at home more often.

Watch and learn simple aerobic exercises online; 10-15 minutes a day will make a huge difference if you do it regularly.

5. Strengthen your abdominal section through simple, strength training exercises

Do these exercises a few times a week, together with your aerobic exercises, and you will shed those excess pounds around your belly sooner.

6. Build some muscle.

In your arms, your butt, your belly.

It does not matter where.

The more muscles you have, the more fat you burn.

You don’t have bulk up; you just need to get toned.

7. Avoid sitting for hours at a time.

Take frequent breaks from sitting down at your desk or your couch.

Just stand up for a few minutes; stretch your muscles; march in place; do some squats.

8. Reduce your sugar intake.

Fruit juice may seem healthier than soda, but these pre-packaged products are also high in sugar content.

Water is still the healthiest way to stay hydrated.

Drink water before every meal, and often during the meal, to feel fuller faster.

Drink lots of water throughout the day to also help stave off hunger.

You can easily satisfy a craving for something sweet by eating a banana or an apple instead of a cookie.

A peanut butter sandwich (on whole-grain bread) is better than doughnuts.

9. Avoid processed foods.

These are not only high in sugar content but also salt content, as well as unhealthy fats and numerous chemicals.

All you get are empty calories which will go straight to your abdomen.

10. Make sure you get enough sleep.

Lack of sleep stresses the body and, consequently, affects your energy levels and rate of metabolism.

11. Consider taking up yoga.

It builds up flexibility and is a great way to strengthen core muscles.

A final word of motivation

You will really have to give yourself a lot of tough love to get rid of your belly fat for good.

But such love is the kind that gives back something that is far more satisfying than any sinful food indulgence; the satisfaction lasts for a lifetime, too, compared to the short-lived gratification you get from unhealthy food cravings and habits.

Get started on making these changes now and stay focused on your goal – lifelong good health!

Struggling with weight loss in your 40's?

It's no secret it's harder to lose weight as we get older, especially as a woman.

But there are some crucial habits you can adapt to your lifestyle that will burn pounds and potentially double your weight loss.

Forty is believed to be a real milestone.

On a personal level, many people say that once they reach their 40’s, they feel more comfortable in their own skin because they really “know” who they are.

On a professional level, lots of 40 somethings have reached a stage of stability in their careers too.

Financially, 40 somethings possibly own their own homes and many have a young family.

There are lots of reasons why for so many people, their 40’s is the best decade yet!

However, there are some niggly negatives too, and one of those is that metabolism naturally slows down, especially for women.

You might be one of the lucky ones.

You may still be the same size as you were in your 20’s, but most women find that weight does slowly creep on.

Even half a pound every month soon leads to half a stone over a year!

Read on to find out about those crucial weight loss tips for women over 40 and keep your figure svelte well into your 50’s (plus).

1. Take that Exercise!

You might not want to hear it but if you don’t exercise (or you only do the bare minimum) now is the time to start.

Not only for weight-loss, but exercise is also vital to keep your joints moving and safeguard your overall health and wellbeing.

It also improves muscle tone so if you’ve noticed some flabbiness creeping up as well as the weight, exercise will help to tone up your body.

Exercise speeds up a flagging metabolism so it’s really important to factor it in every day when you’re over 40.

There’s lots of exercise choice too.

You could take up power walking, it’s gentler on the knees than jogging, or you could join a local class and try something new like spinning or Zumba?

Swimming is an excellent all-over body workout.

If you just cannot face exercise, stop taking the lift or escalator and start walking more.

Walking is good for you and if you’ve never taken any exercise before, just adding a 20-minute walk a day will help to keep off that monthly half a pound weight gain!

2. Cut the Carbs

If you love your jacket potatoes, white rice, bread and pasta, they might be part of the reason why you’ve put on weight, particularly if your metabolism has slowed.

As soon as you cut out carbs, your kidneys get rid of excess water and you lose weight very quickly, sometimes up to half a stone in a couple of weeks.

Instead of burning carbs, your body begins to burn fat as its energy source.

As a word of caution, on a low-carb diet, the weight loss will slow down as your body adjusts but it is still an excellent way of losing weight.

Check out the Keto diet if you want to focus on a specific low-carb diet.

3. Eat Dinner Earlier

Your body needs time to digest food.

If you tend to eat a big meal late in the evening, you run the risk of it lying on your tummy, interrupting your sleep and piling on extra pounds because the food hasn’t digested properly.

Try and eat no later than 7 pm so you have a few hours to work off your food before you go to bed.

Don’t eat heavy meals at night either.

There’s a saying, breakfast like a king, lunch like a prince and eat dinner like a pauper and there’s a lot of truth in it! Keep your dinner light, a lean piece of meat or oily fish, a healthy salad or vegetables as accompaniment and fresh fruit for dessert.

Save bigger meals for earlier in the day.

4. Lift Weights

Yes, it’s another exercise but lifting weight really helps you to get lean!

It’s proven by various studies particularly this one carried out in 2017 at Wake Forest University.

It shows that by weight training (and eating healthily) people lose more fat and less muscle than just performing a cardio exercise.

Start with small dumbbells and low repetitions; slowly build up the reps and weights until you can manage larger weights including using kettlebells and bigger weight machinery at the gym.

5. Have Eggs for Breakfast

Firstly, never skip breakfast.

Your body, like a car, needs fuel to run efficiently.

If it runs on empty it won’t perform properly and neither will it kick-start your metabolism.

You might think that skipping breakfast will help you to lose weight but actually instead, it slows down your metabolism further and makes you more likely to snack mid-morning.

The best breakfast is eggs and that’s because they are filling and low calorie.

There have been various studies to prove just how well eggs work for weight-loss too.

This study shows us how those who ate eggs for breakfast experienced a 34% greater reduction in their waist measurement than those who ate something else of the same amount of calories.

6. Load up on Apples

Not only are apples delicious, but they’re also part of your 5-a-day and they’re a great snack that quickly targets hunger pangs.

There’s more too, research tells us that eating 3 apples a day could increase your weight loss.

This study compared two groups of overweight women over a set period of time.

One group, the fruit group ate three apples a day as part of their snacking routine and the other group, known as the oat group, focussed their snacking on oats.

The results showed that the fruit group lost more weight than the other group.

7. Drink Water

Some excess weight is simply fluid build-up.

To get rid of excess fluid, you need to drink water.

It’s best to drink at least 2 liters a day to flush your system of toxins and impurities and help reduce bloating.

If you drink a glass of water before a meal, you should end up eating less as the water fills you up.

In fact, if you ever feel a hunger pang strike, rather than reaching for the first calorific snack you can get your hands on, just have a glass of water, it often staves off hunger for longer – especially if you know you’re close to your next main meal.

Perhaps you’re actually relatively slim but you still have some belly fat that you just cannot shift, or it could be that you’ve dieted for what seems like forever, but the belly fat just refuses to go?

Maybe you are on a mission to lose weight from all over your body, belly fat included?

Belly fat isn’t just unpleasant to look at; it can also play havoc with your health, putting a strain on your heart, even potentially leading to heart disease.

While a little belly fat won’t do you any harm, too much could.

If your waist measures more than 40 inches (male) and 35 inches or more (female) you are classified as obese.

It is vital that you tackle your belly fat for health reasons if nothing else.

The thing with belly fat is it’s often the hardest area to lose the excess weight but the good news is, it can be done!

With our sure-fire tips, you can get rid of that belly fat and keep up your new, trimmer tummy.

1. Exercise

Sorry but you do need to work your abs and it’s easier done than you think.

If you can factor in stomach crunches and sit ups every day, maybe first thing in the morning or before you go to bed, you’ll start to tone your muscles and that fat will soon become lean and taut.

You won’t lose weight just by doing stomach crunches but you could lose inches!

You should also factor in some cardio – even if you hate doing exercise, brisk walking for 20 to 30 minutes three times a week will help to melt the fat away.

What about running? Even those of you who’ve never done anything more than run for the bus can run!

You could try an app such as Couch to 5k, which gets you running for half an hour by week 9 and it really works because it’s a slow program that gets you gradually accustomed to running for longer periods.

2. Cut Out Sugar

Sugar is belly fat’s number one enemy.

It is the cause of excess fat, especially visceral fat.

As soon as you cut sugar out of your diet you’ll start noticing a difference.

We’re not talking sugar cubes; we’re talking about all food containing sugar.

So, do check the labels because as an example, low-fat food and processed food is often high in sugar content.

It’s also present in many kinds of cereal and in fruit-flavored yogurt.

Additionally, carbonated drinks are full of sugar so they should be completely banned.

You can eat naturally derived sugar (fruit has natural sugar) but anything that has sugar as an ingredient should be completely avoided – even chewing gum unless it’s sugar-free.

3. Water

Sometimes belly fat is a result of carrying excess water – so you might just be bloated.

To get rid of bloating you need to drink more water.

Water doesn’t make you bloated (contrary to popular belief), it encourages your lymphatic system to work to the optimum and to flush out excess fluid (along with toxins and impurities).

So, give your body a break and fill up on at least 2 liters of water a day.

Always drink a large glass of water before meals too because your stomach will fill up faster so you won’t want as large a portion of food and if you’re hungry, why not drink a glass of water instead of reaching for a snack?

Often thirst is mistaken for hunger.

4. Eat More Protein

Protein is a very important macronutrient, ideal for weight loss.

By adding in more protein you could reduce cravings by up to 60% and boost your metabolism by 80-100 calories per day.

However, make sure you choose the right type of high protein foods.

You should eat lean meat and white fish, eggs, nuts and legumes.

Don’t add bread (for example, if you wanted a hamburger), it’s an unnecessary carb that will contribute to belly fat and refined carbs are linked to increased belly fat.

Try this Low-Carb Chinese Beef Stir-Fry Recipe With Orange Recipe!

More in point 5.

5. Cut out the Carbs

While on the subject of carbohydrates (leading on from point 4), restricting carbs is one of the best ways to reduce belly fat and this is well-documented by various clinical trials.

When carbs are removed from your diet, your appetite will significantly reduce and you will almost definitely lose weight (from your belly and other areas of your body).

Low carb diets are far more effective at weight loss than low-fat diets and that’s because as soon as you cut out carbs, you start to lose weight almost immediately (although that weight loss is mainly water to begin with, that definitely helps trim down an excess belly!).

You should definitely cut out refined carbohydrates such as white bread, white pasta, sweets and sugar as mentioned in point 1) and with the combination of a higher protein diet, the difference should be noticeable within a week.

If you want to lose weight very quickly, drop your carb intake to only 50 grams a day, this puts your body into Ketosis, where you burn fat for energy (this is the Keto diet and enormously effective).

6. Eat more Fiber

Fiber is excellent for good bowel movements and keeping yourself regular.

That’s why fiber is also good for weight loss.

It helps you to feel fuller faster too but not all fiber is good.

Soluble and viscous fibers are best for weight loss, they are the fibers that bind water and that water turns into a gel that positions itself in the gut as it travels through the digestive system.

This slows digestion down (which is why you feel full) and the body reaps the benefit because it absorbs more nutrients because digestion takes longer.

The best type of fiber to factor into your diet is vegetables, fruit, legumes and certain high-fiber cereals.

Your body is your temple so you want to keep it looking its very best, but sometimes, no matter how much you diet and exercise, you simply can’t shift that excess belly fat!

Why is that?

Why do you still have a little pocket of fat that hangs over your jeans?

Why do you have to hold your tummy in every time you want to wear a bikini?

Stubborn belly fat is the barrier between wearing that fabulous body-con dress or those skinny jeans with a body-skimming T-shirt but it can be removed.

It’s not just about looking lean and trim, holding onto excess belly fat could contribute to health complications.

Extra belly fat can increase your risk of type 2 diabetes.

It can also add to heart disease risk and even be a factor in encouraging cancerous cells.

So getting rid of it healthily and steadily is the key.

It’s simply a matter of knowing what to do, in this piece we look at what you need to do to lose belly fat forever!

1. Exercise

Yes, we know you’ve heard it all before but there’s a reason why you keep on hearing how good exercise is for your body.

You need to make it a part of everyday life and factor in at least 20 minutes of aerobic exercise every week.

Not only does it help to reduce that belly fat, it makes you feel better all over, increases your fitness levels (that means more energy) and gets you moving.

If you have a sedentary lifestyle then building in exercise will definitely make the difference between that pocket of fat and a leaner, trimmer tummy.

Try it, start slowly and ease yourself into a routine, download a good fitness app and build up over a couple of months.

You should start seeing an improvement within just a few weeks.

2. Tone your Abs!

A flatter stomach is achievable with exercise (as long as you combine it with a healthy diet).

If you’ve never tried sit-ups or core exercises this one is definitely for you.

There are lots of workouts available online or on YouTube that help you to tone up your tum.

Spending five minutes a day on repetitive stomach exercises will trim down that fat and turn it into lean muscle.

From sit-ups to crunches, planks to Pilates, there are so many great toning exercises to try.

Start with a set of 15 stomach crunches, then move into a 30 second plank, switch your plank to two side planks (either side for 30 seconds) and go back into side twists (like a stomach crunch but you twist your upper body from side to side with your shoulders lifted away from the floor).

Finally, try bending your knees and lifting them off the floor while reaching with your elbows to each knee (side to side), right elbow to left knee, then switch left elbow to right knee.

Perform this exercise with your upper body raised away from the floor.

Repeat five on each side.

3. Stop Eating Carbs

One of the quickest ways to a flatter stomach is by getting rid of “bad” carbs.

So, no more bread or pasta, anything that contains gluten should be binned (the supermarkets are full of gluten-free products nowadays), no more potato crisps, breadsticks or white rice.

You can still eat carbs but make them good carbs such as vegetables, whole fruits, lentils, peas, kidney beans, most nuts and seeds and your wholegrain carbs such as pure oats, brown rice and quinoa.

When you cut carbs out of your diet, your body eventually reaches a state of Ketosis, so it burns off fat – this is known as the Keto diet.

For more on our Keto diet tips, click here.

4. Drink that Water!

Honestly – the best liquid to drink is undoubtedly water and actually, upping your intake of H2O will help to reduce your belly.

Contrary to popular belief, not drinking water will bloat you out more and have you ever thought that the excess belly fat is a combination of fat and bloating?

Water retention is the number one cause of bloating.

Drinking at least 2 liters a day of water will reduce water retention, get rid of toxins and impurities, make you feel brighter and more energized but it will also make you feel fuller for longer!

Water is your best friend when it comes to trimming the fat.

Embrace it!

5. Think about Liquid Calories

As well as food calories, there are also liquid calories to consider and many people eat a healthy diet, even exercise regularly but don’t think about their drinks!

A regular coke contains 139 calories if you consume three of those you’re already at almost 420 wasted calories!

Combine that with sweetened tea, sweetened coffee and adding full-fat milk and you’re on a roll!

Switching out full-fat milk for skimmed, banishing the sugar and trading in your sugary drinks for water (which you can sweeten just by adding natural fruit sliced up) is an easy win, try it and see how lean your belly becomes.

6. Always Eat Breakfast

Skipping breakfast is not the answer to a skinnier, leaner tummy.

In fact, studies show that by missing out on the most important meal of the day, you could increase your weight rather than reduce it.

Actually, those that skip breakfast tend to be larger than those that don’t.

It’s even better to eat small portions more regularly, so split up your food intake into five different times during the day, this also stops you snacking and helps you to stay fuller for longer.

Just make sure they’re good choices, lean meat, poultry (without the skin), fresh fish, lots of vegetables, salad (without fatty dressings, try balsamic vinegar instead), fresh fruit, a handful of nuts…just be controlled, there’s no need to go hungry.

7. Don’t Eat After 7 pm

We are not suggesting you never go out for dinner, but when you’re eating at home with your family, or even alone, be strict about when you have your last meal of the day.

That’s because if you eat late, the body doesn’t have enough time to fully digest your meal before bed.

Unfortunately, the later you eat, the more likely the food will turn into fat than be used as an energy source.

That’s why a big meal makes you feel full and uncomfortable in the morning, it could also be the reason why you don’t sleep as well as you should!

With summer months just around the corner, you might well be thinking about that bikini body!

Whatever you do, don’t suddenly limit your calorie intake, yes you will shed weight fast but that weight is mostly water and it will soon pile back on as soon as you revert back to your old eating habits.

It’s also very unhealthy to lose weight this way and puts a strain on your vital organs.

It is better to take care when losing weight and do it slowly.

However, warmer weather means more flesh to bare so if you want to get rid of that belly fat or shed a few pounds to feel extra-fabulous, read our safe and quick tips to slim down for summer so you hit that beach with confidence.

1. Download a Fitness App

There are thousands of fitness apps available suitable for smartphones and most are tailored to “regular” people who don’t spend their days rigorously exercising but just want to get fitter or shed a few pounds.

As an example, the running apps (such as Couch to 5k) slowly guide you through a plan to get you from running for 60 seconds to half an hour in 9 weeks.

Running three times a week speeds up the metabolism, a person of normal height and weight can burn an extra 250 calories in just 20 minutes of light running.

As well as running, there are lots of 7-minute exercise plans available that take just 7 minutes per day, these are good for toning and tightening, however, you do need to be disciplined and stick to your exercise plan to see the effects and you need to factor in some cardio for best results.

2. Re-examine Your Protein

Protein is essential for a healthy diet and making small changes such as switching out your protein choices could make all the difference to your weight.

Choose lean protein such as chicken breast, sole or salmon rather than burgers, bacon, pork, etc.

Don’t eat high-fat cheese, instead choose cottage cheese and instead of full-fat creamy yogurt, choose Greek yogurt instead.

Think about how you cook your protein too, don’t deep fry and skip shallow frying too unless you use an oil substitute.

It’s worth remembering that a single serving of oil (one tablespoon) provides 119 calories and all of those calories are from fat!

3. Switch Out Tea and Coffee

One very useful way of shedding a few extra pounds is by drinking green tea.

It is a natural antioxidant too so it is really good for you and it speeds up your metabolism, safely.

There are lots of studies that believe the flavonoids and caffeine in green tea can boost metabolism and even get rid of pockets of fat.

However, don’t rely solely on green tea, you can’t drink it and eat lots of chocolate too!

4. Choose Healthy Snacks

We all get hungry during the day and sometimes it’s difficult to avoid eating in-between meals (especially as there’s often not enough time to eat three meals during the day).

However, reaching for a calorific chocolate bar or a packet of crisps won’t do your body any favors!

It’s best to pack up healthy snacks in little Tupperware containers so you have them to hand.

A handful of raisins, a few almonds, sunflower seeds and chopped up fruit are all far healthier than sugary snacks and will stop extra pounds piling on.

5. Switch out Fatty Milk

If you drink full-fat milk with your cereal, tea or coffee, change it to skimmed milk.

Skimmed milk contains almost half the calories of full-fat milk, as an example, a glass of full-fat milk equates to 150 calories whereas a glass of skimmed milk is only 90 calories.

If you drink lots of tea and coffee a day, you’ll make a good calorie saving.

Of course, if you switch out to green tea as mentioned before, you’ll instantly eliminate all those extra calories entirely!

6. Walk, Don’t Take the Bus!

If you take the bus, why not walk instead?

If you have a long journey, just walk to the next bus stop and give your metabolism a small boost.

Don’t take the elevator, take the stairs!

Wherever there’s an opportunity to use your legs, do so.

These little changes soon add up.

7. Drink Good Old Water

Everyone should drink at least 2 liters a day of water.

It is so good for you, not only does it flush out impurities and toxins from your body, but it also clears skin and makes you glow from within.

Water is also essential in keeping your body slimmer and there are lots of reasons why.

Often, you are thirsty rather than hungry (the body sometimes cannot differentiate) and drinking regularly helps to reduce hunger pangs.

So next time you think you’re hungry, try a glass of water instead (flavor it with natural slices of fruit such as strawberries or oranges).

Water also reduces fluid retention and bloating because if you don’t drink regularly, your body releases an antidiuretic hormone.

This is what leads to water retention.

8. Stop Drinking Alcohol

Yes, alcohol is a huge culprit when it comes to piling on calories.

It delivers far more calories than carbohydrates and protein and it has zero nutrients.

Unfortunately, it’s a fact; alcohol makes your tummy wobble and adds empty calories too.

If you simply can’t live without alcohol, you should perhaps try a white wine spritzer (wine mixed with calorie-free soda water), it’s 75 calories a glass but limit the spritzers to twice a week.

9. Don’t Eat after 6 pm

Eating late slows down metabolism and it takes the body longer to process food.

Your body needs a good four hours to process a meal so try and eat your dinner earlier in the evening and give your body time to break it down before you go to sleep.

Most nutritionists will agree that eating early dinner is better for digestion and anything that benefits your digestive system helps you lose weight.

10. Reduce your Carbs

Just switching out your carbs for a week will have an impact on your weight.

There are lots of replacements.

For example, you could switch out pasta to gluten-free pasta (you can find this in most health food shops), don’t eat potatoes (so no French fries either), choose green, leafy vegetables for “good” carbs and avoid bread and crackers entirely.

If you don’t eat any carbs for a week and you follow a healthy eating plan you could shed up to 3lb!

Summing It All Up

So there you have it – 10 tips to losing weight quickly and easily without impacting your health.

Never skip meals or starve your body, it puts excessive stress on your organs and can lead to health complications.

I absolutely love smoothies and they are my go-to weight loss drinks.

They're packed with nutrients, super easy-to-make, and taste absolutely delicious.

They also help me feel full longer and have the added benefit of boosting your metabolism which means more weight loss!

Combine smoothies with a healthy diet plan and exercise routine to discover one of the little known secrets to burn off extra pounds.

These are my favorite 8 smoothie recipes I've added to my diet which have helped me lose weight and improve my health.

8 Best Smoothie Recipes for Weight Loss

1. Tropicana Smoothie

Serves: 2 Smoothies

Ingredients:

• 1 banana
• 1 cup pineapple pieces
• 1 ½ cup plain yogurt
• 1 ½ cup pulpy orange juice

Instructions:

Place all ingredients in a blender and mix till smooth.

2. Stone-Fruit Smoothie

Serves: 2 Smoothies

Ingredients:

• 1 Banana, chopped
• 2 Peaches, chopped
• 2 Nectarines, chopped
• 6 Heaped spoonfuls of Greek Yogurt
• 1 Tablespoon of Honey
• 2 cups of Coconut Milk

Instructions:

Place all ingredients into a blender and blend till smooth.

3. Cinnamon Twist Smoothie

Serves: 2 Smoothies

Ingredients:

• 2 bananas, chopped into slices
• 6 heaped tablespoons of plain yogurt
• 1 tablespoon of ground cinnamon
• 3 teaspoon of maple syrup
• 2 cups of almond milk

Instructions:

Place all ingredients into a blender and blend till smooth. Pour into 2 large sized glasses.

4. Blueberry and Oat Smoothie

Serves: 2 Smoothies

Ingredients:

• 2 cups frozen blueberries (if you use fresh berries add some ice to thicken)
• 6 spoonfuls strawberry flavored yogurt
• 2 cups oat milk

Instructions:

Place all ingredients in a blender and mix till smooth. Pour into two glasses.

5. Matcha-Kiwifruit Smoothie

Serves: 2 Smoothies

Ingredients:

• 2 Bananas, chopped
• 3 Kiwifruit, peeled and chopped
• ½ cup Greek yogurt
• ¼ cup boiling water
• 3 teaspoons Matcha powder
• 2 cups Almond milk, or any other milk of your choice

Instructions:

Place matcha powder into a cup with boiling water and stir. Pour into a blender and add all other ingredients.

6. Blueberry, Orange and Coconut Smoothie

Serves: 2 Smoothies

Ingredients:

• 1 orange, peeled and chopped
• 1 frozen banana, pre-chopped and frozen or use chopped fresh banana
• 1 cup frozen blueberries
• ½ cup Greek yogurt
• 1 teaspoon vanilla extract
• 2 cups of coconut milk

Instructions:

Place all ingredients into a blender and blend till smooth. Divide between two glasses.

7. Peach, Banana, Coconut and Spinach Smoothie

Serves: 2 Smoothies

Ingredients:

• 2 Bananas chopped into pieces
• 2 Peaches skin on and chopped into pieces
• 2 Handfuls of Spinach leaves torn
• 4 Heaped spoonfuls of Plain Yogurt
• 2 Cups of Coconut Milk

Instructions:

Place all ingredients into a blender and blend till smooth.

8. Healthy Green Smoothie Recipe

Serves: 2 Smoothies

Ingredients:

• 1 avocado
• 2 handfuls washed spinach leaves
• 1 apple, peeled cored and diced
• 2 tablespoons mint leaves
• 1 tablespoon ginger, peeled and finely chopped
• Juice of ½ a lemon
• 2 cups of water

Instructions:

Place all the ingredients in a blender and mix until smooth.

Final Words

Yummy and easy!

8 decadently delicious and healthy smoothie recipes for weight loss.

Add these weight loss smoothies to your diet and meal plan to feel full longer without hunger pangs while reducing your calorie intake.

Reducing your calories is by far the easiest way to lose weight naturally.

You should always watch what you eat if you want to maintain a flat tummy and lose weight.

You are always told to burn more calories than you consume to get rid of belly fat, but weight loss is not just about that.

You really don’t have to concentrate on calories too much; after all, they make eating fun.

There are some ways you can ensure you aren’t hungry and still burn body fat while losing pounds.

Below are tips on how to satisfy your hunger pangs while you drop weight and live a more healthy life.

1. Cook Your Own Meals

Preparing your own meals allows you to control the number of calories from home, unlike at the restaurant where everyone cares about the bills and not your weight loss journey.

There are a variety of meals you can prepare to save over 600 calories compared to having the same meals at restaurants.

Some good examples are yogurt parfait with berries for breakfast, avocado toast with fried egg and tomato for lunch, hummus with cucumbers and carrots as snacks, veggies, and roasted chicken and quinoa for dinner.

On average, you can consume 137 fewer calories and 16 fewer grams of sugar at home than you regularly consume at restaurants.

2. Start the Day with 2 Glasses of Water

You already know the importance of H2O to your body.

Every activity in your body involves water including flushing out wastes and metabolism.

Moreover, the lack of enough water in your system may lead to dehydration, and it impacts your energy levels.

Jumpstart your day with two glasses of this natural fluid to boost your energy levels. A hydrated body is always active and burns more calories.

3. Snack Whenever You Feel Like

Contrary to what has been said before, eating the right snacks at day time is one of the eating habits to help shrink your waistline.

According to a study, people who eat low-sugar, high protein snacks shed more body weight.

How do snacks help? It depends on the kind of snacks you are consuming.

The appropriate ones are the high protein snacks, and they help to maintain blood sugar levels.

Perfect blood sugar levels prevent your brain from receiving hunger signals that lead to consuming high-energy foods after you feel like you’re starving.

4. Fill Your Recipes with Fiber

For the love you have for your body, foods with fiber are as essential to your body as jet fuel to a Roll’s Royce engine.

Fiber keeps you full for longer so that you can concentrate on your job, cleans out your bowels, and feeds the helpful bacteria living in your gut.

When that bacteria feed on soluble fiber, they turn them into inflammatory fatty acids which trigger your fat genes to shut and allow your body to lose some pounds or kilos without even bothering about calories.

Besides, if your gut had been damaged by high-sugar diet and high saturated fat, fiber will help mend it off.

5. Also, Add Proteins

Rather than incorporating calories in your meals, eat more proteins including possibly one of your favorites, pasta.

Protein is a slow-digesting micronutrient that boosts your metabolism while it decreases appetite and squashes cravings.

If you love smoothies, there are many protein powders in stores and supermarkets that you can mix with your fruit pulps whenever you are making those healthy beverages.

Smoothies packed with protein can nourish your calorie-burning muscles.

6. Apply the 80-20 Rule on Your Diet

Creating healthy habits can take time, and you will make some errors while watching your weight.

An unhealthy snack at one time is not bad.

The idea is to eat 80 percent healthy food and leave the 20 percent for those unnecessary but delicious treats.

For every five meals, four should be healthy and one should be food treats.

That way, you won’t feel like you messed your body by eating some McDonald’s fries or slices of pizza.

Just don’t consume too much and you can alternatively make those fries or pizza at home.

Remember that restaurant food is filled with calories.

7. Don’t Award Yourself with Certain Foods

It’s good to be proud of your small wins and achievements, including achieving weight-loss milestones and getting that perfect body that you always dreamed off.

You can also reward yourself, but don’t do that with fatty and sugary treats or else you will triggering your body to gain weight again.

You can alternatively reward yourself by catching a movie at the theater, going to the beauty spur to get a manicure, or checking into a fitness class.

The moment you start fighting food urges, your lifestyle will change, and you will be able to eat healthily.

8. Get Enough Rest

Feeling full doesn’t depend on how much food you consumed alone.

It also depends on how much sleep you get every day.

Failing to get enough sleep leads to increased levels of hunger causing a hormone known as ghrelin and lowers the level of hormone leptin resulting in hunger pangs.

Your sleep-deprived body will continue craving for more food, and you end up munching calories even when you aren’t hungry at all.

Catch some good rest in the evening after taking your main meal to stay full for longer.

9. Maintain an Exercise Regimen

Sticking to one weight maintenance plan is as important as sticking to a balanced diet.

According to a study performed by the University of Alabama, clinging to a single exercising program might be the key to maintaining the weight you have.

The research indicated that people who stopped working out after achieving their weight goals would experience a dip in their metabolism while their counterparts who continued to work out for only forty minutes and thrice a week would fry their calories and still maintain their weight.

Add cardio and resistance training to your routine and use them to stimulate muscle growth and burn more calories.

10. Keep Your Heart Beating

Your heart keeps beating all the time and stopping is a matter of life and death.

Sometimes your work, travel, and spending time with kids can make you too busy that you miss your workout routine.

It’s not the end of the world as long as you boost your heart rate and make your blood pump faster by taking the stairs instead of the escalator and elevator.

According to a study, walking for a minute twice in one hour levels your blood sugar and lowers the insulin levels in overweight people.

You don’t have to hit the gym every time but when you have some free time.

11. Create a Plan

Without a plan, you will end up making poor diet decisions.

Also, figuring what you will have for breakfast, lunch, or dinner when you have no plan can make you prefer to eat cookies or a hot dog.

Planning your meals helps you to remove unnecessary calories and control what goes into your mouth.

List a few go-to meals that have fewer calories, and you can eat consistently and switch the plan every month.

12. Eat Slowly Without Distractions

The simplest way to avoid overeating is eating with intention! Whenever we are eating the food’s first stop is in the stomach.

Your stomach has stretch receptors that notify the brain that you are full when it can’t hold any more food.

It takes almost 20 minutes for the brain to get the signal and so you should minimize distractions to prevent you from overeating.

13. Limit Added Sugar

Limiting products with too much-added sugars can be one of the ways to cut calories.

Sugary foods have almost no nutrients, and they leave you hungry most of the time and tempt you to overeat.

Added sugars can also affect your insulin response and lead to obesity, insulin resistance, and even worst, type II diabetes.

Instead of cookies, eat fresh fruit.

Drink your coffee black, and instead of taking juices, blend smoothies.

14. Pay Attention to Your Body

Do you take dairy products and feel congested or eat grains and you feel bloated?

Most people brush off such issues and continue with their routine, but it’s not something you should ignore.

In most cases, such reactions could be signs of food intolerance or allergy which would make your immune system weak, contribute to increased inflammation, and trigger weight gain.

Learn to pay attention to your body and observe if there are any discomforts.

15. Make Healthy Eating a Norm

If you ever cared to check how many calories you eat, you will like you are eating too much and you the food guilt you feel inside disturbs you.

Switch to healthy eating to maintain those pounds or kilos.

Don’t subject yourself to a diet, but organize your diet around a healthy life.

You will start enjoying enough sleep, working out, and also have fun cooking at home.

Once you start maintaining a healthy diet, you will be glad that you made that decision.

16. Take a Deep Breath

When you are stressed out, and you feel like your life is a mess, take a deep breath and relax.

Whenever you are stressed out, your body produces a hormone known as cortisol.

Cortisol is the hormone that alerts your body about impending danger and lowers your blood-glucose levels.

This hormone forces your body to store fat and send hunger signals to your brain.

That means you will start craving for food even when your stomach is full.

17. Go Meatless at Least Once a Week

Or you can as well become a vegan.

It’s recommended.

However, you can still enjoy the benefits of veggies even without taking meat out of your diet.

According to a study, people who eat less meat have lower chances of suffering from obesity, sport lower BMI, and they also have low body fat levels.

We aren’t insinuating that you should completely abandon your meat, but it’s just that they tend to fill you up before you can eat all the veggies in your plate.

Vegetables are known to fight fat.

18. Avoid Drinking Calories

The likes of soda, milkshakes, bottled coffees and teas, those are the kind of drinks to avoid.

The calories in the sugary beverages usually have no other nutrients, and they leave you hungry.

According to research, the energy obtained from beverages has less impact than that of solid foods.

It’s better to go for solid food and reap their health benefits.

19. Make Your Own Salad Dressings

Many salads have many dressings and are filled with more sugar and less chocolate syrup.

While making your own salad dressings, you can use your own ingredients.

Go to your nearest store and grab a bottle of virgin olive oil and combine it with apple cider vinegar, Dijon mustard, and pepper.

Olive oil helps to lower blood pressure while apple cider vinegar is a detoxifying liquid.

20. Hide The Junk

Maybe the reason you are eating that junk food is because you see it.

Get all those kind of foods from your kitchen’s clearest points.

Keeping those vices on kitchen counters will tempt you to forget your goal.

Hide your stash in opaque containers and hind them behind the healthier snacks to always remember your goals whenever you feel like eating some junk food.

Closing Remarks

To achieve that weight and curvaceous look, you have to be patient, eat healthy food, exercise, and avoid impulse eating, especially foods with added sugars.

Cutting on carbs is not a bad decision, but there are a lot more things you have to do to achieve your goal.

Refer to the tips above whenever you feel like you aren’t approaching your goal in the right way.

We know you are trying so hard to maintain your weight, but then one day you decide to try your pair of jeans that you wore like a month or two ago and boom!

They are too tight that you can’t reach for the button.

You wonder where you went wrong since you have been exercising, eating healthy foods, and drinking plenty of water.

Would there be another reason to gain weight?

Yes, actually! And they will surprise you.

There are many things that can expand your waistline and we are going to explore fifteen of them.

1. You Overeat Healthy Foods

As much as you want to lose weight, eating healthy food is recommended, but overeating of that healthy food can result in the opposite.

Try to eat portions instead.

Foods like quinoa, avocados, nuts, and dark chocolates should be consumed in controllable portions.

Unless it’s a vegetable or fruit, the food you are eating might not be low in calories, and so you should start these portion control cues.

• Rice and pasta size of your fist
• Nut butter and shredded cheese smaller than a ping-pong ball
• Lean meats the size of a deck of cards

2. You are Going Through Depression

Suffering from depression is something we don’t want to experience.

The medication makes some people gain more pounds as some reports have stated.

According to dieticians, some antidepressants can lead to cravings especially for carbohydrates, and you know very well what carbs do.

Moreover, depression results in loss of appetite, but its medication makes sick people regain their appetite and overeating.

The solution to this problem is switching medication since some of them cause weight gain than others.

However, changing your medication might have a lesser effect on your depression.

You have to decide what comes first, losing weight or getting rid of depression.

3. Your Body is Dehydrated

According to research conducted by the University of Birmingham, downing two cups of water before every meal can accelerate weight loss.

Water helps us to feel more full and therefore eat less, and also gives us the energy and maintain our bodies’ temperature.

Skipping those two cups of water before consuming your meal can make you eat excess calories, and result in weight gain, and a dehydrated body conserves the remaining water for vital body functions.

Keep your body hydrated and avoid gaining weight by drinking enough water throughout. You can also drink tasty detox water.

4. You Stay Up Late

You could be eating right, working out like Dwayne Johnson, but if you are staying up late watching his movies and catching up with “Game of Thrones,” “Empire,” “Narcos,” and “Charmed,” you aren’t doing your body any justice.

You will notice your waist increasing.

Shorter amounts of sleep are associated with weight gain because lack of sleep awakens the hunger hormone known as ghrelin and decreases the satiety hormone.

When you are awake, your brain tends to tell you to eat some junk food, and it becomes harder to practice portion control.

According to dieticians, when you sleep for seven to eight hours every night for a week or two the surge of hunger and cravings lower down.

5. You are Obsessed with Your Workout Sessions

To lose weight, you also have to work out as much as you are eating healthy food, and most of us love those sessions.

However, don’t be obsessed or overthink about your sessions since according to experts, it can make it difficult for you to lose weight.

As long as you are thinking about your workout, you are tempted to consume more calories because you are too confident that you will burn them at the gym.

Sadly, it’s far from possible.

What’s good? Set the date, the reminder, and forget about it!

Don’t worry; your iCal will remind you.

This way, you won’t have to think about your workout constantly.

6. Your Thyroid is Sluggish

The grand in the neck above Adam’s apple is known as the thyroid, and it plays a couple of roles in your body including boosting your metabolism.

However, there are times for some reasons that your thyroid doesn’t accomplish its purpose, and the condition is known as hypothyroidism.

So what’s one of the symptoms? Well, you know why we are here.

Weight gain is one of them but according to doctors, the condition develops slowly, and many people aren’t aware that they have the condition until it reaches its full-blown level.

If the thyroid is the reason you gained weight, no matter how much you work out, eat the appropriate diet, you won’t be able to achieve the lean body that you have always wanted.

Best advice is if you notice some sudden weight gain yet you eat healthy food and workout, visit your doctor and have them check whether you have any thyroid issues.

7. You hardly Step on the Scale

You have even heard it in the songs, that what you don’t know will never hurt you, but that probably means there is some bad news waiting on the other side.

When talking about weight gain, ignoring to weigh yourself is what will hurt you.

You probably don’t want to know the number.

According to dieticians, we feel lazy to step on the weight scales especially in the winter months, and we tend to indulge in comfort food, barely workout, and we sit at the fireplace or turn the thermostat on.

To burn those extra pounds, reduce treats, be more active and step on your scale at least once in a week.

The most recommended days to measure your weight is on Mondays, Wednesdays, and Fridays.

8. You Forget to Check Yourself Out

The candies you eat can derail your weight loss if you forget to use the self-checkout kiosks that grocery stores have provided for their customers.

Let’s dig deeper.

IHL Consulting Group did a study which indicated impulse purchases lowered for both men and women at 16.7 percent and 32.1 percent respectively when they were the ones scanning their items and swipe and their credit card.

Most impulse shopping is dangerous for your waistline.

80 percent of candies and 61 percent of salty snacks purchases are unplanned for.

Next time you pass by a grocery store, be the one to check yourself out.

9. You are Getting Older

After clocking 30, our bodies start to lose muscle mass.

Our metabolism also slows down.

With the cakes, the candles and drinks, you are in a celebration mode, but the worst gift you get is gaining weight as you grow older especially if you consume the same types of food you ate before 30.

To maintain that youthful figure, stay active.

Include a combination of cardio and weight-bearing workouts to preserve your tissue and lean body.

10. You’re Achy

Achy parts of your body can discourage you from working out or involve yourself in physical activity.

Failing to exercise can make you gain weight with time especially if you haven’t stopped eating what you were eating when you were working out.

Who can be comfortable to work out with joint pains?

It’s almost impossible! But exercises can defend you against arthritis symptoms, and you should go for low impacts activities such a swimming, and cycling.

According to experts, some strength training exercises like lifting light weights can help you a lot.

11. You Eat Too Many Healthy Foods

According to a dietitian Leah Kaufman, when her clients feel like they aren’t allowed to indulge a few times, they develop irresistible cravings.

To beat that desire, you need to eat no more than 100 calories a day to slow down those cravings without losing track.

Some of the recommended foods are single Reese’s Peanut Butter Cup, 12 gummy bears, and nine peanut M&Ms.

12. You Carry a Basket While Shopping

You probably entered the store to pick some few things, but picking the handheld basket is not a good idea. It’s better to take the cart instead.

According to a study done by the Journal of Marketing Research, pushing a cart makes it less likely to pick items that add fat to your belly.

The researchers added that carrying a basket can trigger an impulse to pick items like crackers, cookies, and chips. Grab some healthy snacks instead.

13. You Are Not Eating Enough Protein

Consuming enough protein is important because it’s satiating, prevents you from overeating, and they are slowly refined compared to carbohydrates.

Proteins also help to maintain lean muscle mass.

If you aren’t eating enough protein which makes your muscles and cells healthy, your body has no alternative but to break down those muscles to acquire the nutrients you need.

The lesser muscle you have, the slower the metabolism which can mean weight gain after some time.

Keep your metabolism strong by consuming protein-rich foods such as chicken breast, organic tofu, and turkey.

14. You Are In a Stressful Job

Your too demanding boss could be the reason you are increasing the circumference of your waistline.

The stressful nature of your job is making your body release cortisol which directly causes the increase of belly fat.

Elevated cortisol can lead to hunger pangs by increasing blood glucose.

The unused blood glucose is stored as fat as well.

Discuss your work schedule with your boss, or you can come earlier to the office when there is no one to bother you and plan for the day’s assignments.

15. You’re Taking Medication

There are a variety of medications that you take including birth control pills and beta-blockers that can make your waistline increase in size.

Some drugs stimulate your appetite, while others slow the body’s metabolism.

Weight problems have also been as a result of not complying with treatment.

There are some drugs also, especially for treating the common cold that can cause drowsiness and weakens you so that you can’t even work out.

Pay attention to this.

If you think your dose is causing you to gain weight, don’t stop taking it.

Instead, talk to your doctor and ask for an alternative drug that has no effects on your weight.

Conclusion

Most people want an athletic look, spend some hours every week to work out and are on a diet to help them maintain proper weight.

But there are some certain instances such a thyroid sickness, medication, and getting older that can make it hard for you to achieve a lean body.

There are also some things that you can control like not having enough sleep, or shopping with a basket.

You have to know that it’s only you who can control your weight with your lifestyle decisions.

Apply the tips above, and maybe you will have that body you have always dreamed of.

You'll be surprised to learn how these tricks can potentially double your weight loss!  It’s a common misconception that rapid weight loss is bad for your body, but that’s just not true.

There’s nothing wrong with pushing yourself for a short period of time to shed some extra pounds quick.

Your body won’t go into ‘starvation mode’ because we don’t think you should starve yourself!

Our plan is all about making the right choices of foods and cranking up your exercise routine to blast off way more fat than a long-term routine.

Once you’ve got the results you are looking for then you can switch back to one of our regular health and fitness plans.

This plan is perfect if you’ve got a hot date, a wedding or a holiday coming up and you need to get beach ready - quickly!

1. Get Enough Sleep

It sounds obvious but sometimes we’re so busy focusing on what we’re eating and what workout we are doing that we forget how important sleep is!

When you are asleep your body gets to work repairing and building muscle as well as building back your energy stores for the day to come.

If you’ve got no energy how are you going to work out?

Sleep deprivation is a sneaky saboteur of even the best diet and exercise regimes because it disrupts your metabolism and can throw your hormone levels of balance, making your body store energy as fat instead of burning it off.

Lack of energy is also a key contributor to snacking and carb cravings, and you will certainly want to avoid those when starting out on our 10-day plan.

Try and get a good night’s sleep from day 1 - that means at least 7 hours, but preferably 8 or 9.

2. Increase Your Protein Intake

Think protein, protein, protein.

It’s the main nutrient needed to build muscle tissue, and when you’re slimming down you’ll need to be building muscle to give your body perfect definition.

Also, unlike most cardio activities, muscle building exercises continue to burn calories even after you’ve finished working out, as your body keeps using energy to repair and build muscle.

But it can’t do that without the right amount of protein, so make sure you’re eating 1.5 grams per pound of your target body weight.

It’s especially important to load up on protein after a workout, so make sure you have a shake or bar handy after you hit the gym.

3. Plan When You Eat Carbs

Carbs can be the downfall for even the most committed health nut.

Your mind is hardwired to crave them because they are packed full of calories, but they are not so good if you are trying to lose weight fast.

We don’t recommend trying to cut carbs out completely because you’ll end up feeling lousy and lethargic, which won’t help you when it comes to getting the most from your workouts.

Instead, plan when in your day you are going to eat carbs and the amount you will have - then stick to it.

We recommend a small portion in the morning and another post-workout.

Try to stick to whole foods and slow-release carbs - steer clear of processed and refined carbs (white flour, pasta, bread).

4. Start Lifting

Strength exercises are great for shedding weight quickly so get yourself down to the gym and start lifting.

If you’re already a regular weight lifter then try to up the ante a little by adding extra weight or working out two muscle groups in one session.

Don’t overdo it and listen to your body.

If you have never lifted weight before aim for three sets of twelve reps of each exercise, with the last two reps in each set being quite a struggle to complete.

If you are a total newbie make sure to get someone to explain the exercises to you beforehand.

5. Implement Interval Training

Interval training is the king of cardio and it needs to be part of your routine if you are looking to slim down quick.

It’s recently hit the mainstream as one of the most effective ways to build fitness and shed body fat.

HIIT (High-Intensity Interval Training) alternates between high-intensity cardio and short rest periods, which make your cardiovascular system work hard to power your body through the exercise and then quickly recover.

This kind of exercise will keep the calories burning even outside the gym and you’ll see those pounds melt away within days.

6. Balance Hormone Levels

The hormone testosterone is important in building muscle as well as in post-workout recovery so it’s useful to up your body’s testosterone production.

Don’t worry ladies, this isn’t going to turn you into a man-beast with enormous muscles!

Getting laid regularly can actually have enormous benefits for your weight loss too because it boosts testosterone levels in your blood.

Too much stress can release a hormone called cortisol which triggers your body into storing energy as fat.

So try to keep your stress levels down, whether it’s at work or at home.

7. Hydrate Correctly

Your choice of hydration is incredibly important.

What you drink should vary throughout the day and you should pay as much attention to what you are drinking as to what you are eating.

Recent research in the UK has found that a caffeine hit before a workout increases performance by an average of 11.2 percent.

So a coffee or caffeine-rich tea before you head to the gym each day will give you the extra boost you need to push yourself.

To stay hydrated throughout the day we recommend green tea.

Aim for about 4-5 cups at least throughout the day.

This tea is rich in an antioxidant called catechin which speeds up the liver’s function which turns fat into energy.

Staying hydrated will also keep you full of energy and help stave off food cravings.

Losing weight is statistically the most popular resolution in America and we are more than happy to help people achieve their weight loss goals.

Losing weight and getting fit, obviously, are often achieved by making a number of small lifestyle changes.

These smaller resolutions are definitely worth making a big deal out of since small lifestyle habits often have a large impact on your mental and physical health.

Even if you’re in ideal shape and at your desired weight, you can still improve your life by focusing on at least one small, positive change.

Starting from healthy eating to feeling happier here’s your first step to identify at least one positive change you could make today!

1. Drink More Water

A 2015 study showed a greater amount of weight loss for the individuals who drank up to 16 ounces of water half an hour before a meal than the individuals who didn’t drink.

Start drinking more water to slim down.

2. Stop Using Plastic Water Bottles

Yes, it’s great that you consider drinking more water, however, you should be aware that the BPA in plastic bottles has been linked to weight gain.

What is more, you know that all that plastic is bad for the environment.

Choose a BPA-free reusable water bottle to stay hydrated and full without the negative consequences.

3. Stop Drinking Soda

Study displays that drinking soda leads to weight gain but it can likewise cause heart disease, diabetes, and increase cell aging at the same rate as smoking.

It's best to replace soda with freshly squeezed juices.

4. Quit Smoking

There is much evidence showing how harmful smoking is to your body and to others around you.

Also, it has become one of the most unacceptable habits of American society.

It’s high time that you stop smoking this year!

5. Eat Veggies With Every Meal

Don’t focus just on cutting junk from your diet.

Instead, focus on adding healthy things, like vegetables to every meal.

When you aim to eat healthy stuff, you’ll automatically eat less of the junk food without feeling deprived.

6. Walk More

Trust me, it’s really easy to add more steps without even noticing!

Skip the escalators, use only the stairs.

Park farther away from the mall, and take more often a walk with your friends.

7. Read at Least One Book a Month

It’s amazing to think that you’ll read at least 12 twelve books a year, right?

Take a break from work, family, and social obligations and let your mind escape into a fantasy world.

8. Escape From Your Routine Every Week

Try a new thing every week.

It can be a latino-dance class, a new route to work, a new avocado recipe, anything!

And don’t get your hopes high - a new TV show or movie doesn’t count!

9. Get Organized

Yeah, I know - easier said than done.

But, keep in mind that studies demonstrate that being organized can make you calmer and boost productivity.

You get two awesome things for conquering any other goals!

10. Make Travel Plans

Don’t wait, book that trip that you wanted last year!

It will be one of your best moments of 2019!

11. Spend More Time With Your Loved Ones

When it comes to taking people for granted, it’s often the family members and friends whom we see as never-going-anywhere.

Spend more time with them, drink a coffee now and then, ask them how they feel, and be there for them.

12. Give at Least one Compliment a day

If you make the others feel good, it will make you feel good too.

And who wouldn’t want to feel happier in the coming year?

13. Volunteer

There are plenty of options you can consider if you decide to volunteer.

From experiences like cleaning up community centers to commitments like mentoring grade school children, the volunteering this year can be as flexible as you like.

14. Say “No” More

We're often so busy satisfying everyone else that our own needs and wants get overlooked.

If you feel that you don’t put yourself in the first place, just learn to say “no”.

It doesn’t make you selfish, it just means that you value yourself the same as you value others.

15. Spend Less Time on Your Phone

Just put down your device and look around you.

Enjoy and don’t get too addicted to social media.

What is more, don’t pick it up so much in the first place!

16. Spend More Time With Yourself

Learn how to appreciate your alone time and get the most out of it.

Spending time alone allows you to think, reflect and reboot.

Also, it will allow developing a better relationship with yourself and that is one of the crucial things in your life.

17. Quit Your Job if you Hate it

Obviously, you must pay your bills, so you need a backup plan when making such a decision.

But if you really hate your job, there’s no point in keeping it.

Also, you will not be productive if you hate what you’re doing.

It’s time to take control of your life and eliminate the things in your life that bring you down.

18. Make a “Career Resolution”

It’s never too late to decide what you want to do in your life.

So, maybe it’s time to learn how to edit video.

Or to find a mentor.

Whatever you’ve always wanted to do, don’t hesitate!

You never know what your new career decisions could lead to!

19. Make Lists

Having so many things in our mind, makes us often forget about what we meant to do.

So, making lists ensures we get it all done, and checking that list makes us feel accomplished.

20. Establish a Date Night

Researchers show that married couples who spend alone time together at least once a week are 3.5 times more likely to report “being happy”.

And pay attention here: They’re also 3.5 times more “sexually satisfied” than couples who don’t spend time alone.

So, if you want to be one of these happy couples, make a romantic dinner or go to your favorite cafe with your significant other at least once a week.

We all want a fast metabolism that works to blast away calories, but as we age, it becomes more elusive.

Did you know between their 30's and 40's, women will lose around 3% to 5% of their muscle mass?

That means it becomes more difficult to keep your metabolism working at the same pace and becomes more easy to gain weight, especially around your belly.

It becomes much harder to eat the same foods and the same sized portions without putting on extra pounds.

So, as we get older, muscle mass decreases and fat increases, meaning our bodies are no longer burning as many calories as when we were younger.

Sadly, our metabolism just isn't what it once was.

But don't worry - if you want to keep slim and looking your best we've put together a number of the best weight loss hacks for a flat belly after 40!

You can make simple lifestyle changes and choose the right foods to boost your metabolism back to what it once was, keep reading!

1. Protein, Fats & Carbohydrates

There are three sources of nutrition that every food falls into fat, carbohydrate, or protein.

The best way to support your metabolism is to include all three in balance.

Cassie Bjork, RD, LD tells ‘PFC Every Three’ is a term she coined and refers to eating a mix of fat, carbs, and protein every few hours to keep the blood sugars stable and the metabolism turned on.

2. Eat Every Few Hours

Don’t worry anymore about eating multiple times since Bjork says eating snacks between the meals reduces hunger at mealtimes, so you’re likely to eat smaller portions.

She says snacking lowers the levels of the fat-storing hormone, insulin and supports the release of your fat-burning hormone, glucagon.

In other words, stop keeping your body into starvation mode and then overcompensating by eating massive meals once or twice a day!

3. Breakfast Is A Must

You must have heard this already, but you’re always in a hurry, right?

Rachael DeVaux, RD explains the metabolic functions slow during sleep, so it’s essential to properly refill your body with a nutrient-dense breakfast.

Don’t hesitate and go for a high-protein breakfast, like cottage cheese on a high fiber cracker.

“Not only is consuming protein important for maintaining muscle mass while decreasing breakdown, amino acids are harder for the body to break down, causing you to burn more calories in doing so,” she adds.

4. Hydrate

Always hydrate! But the best choice is with water.

You need to avoid soda, juices, and other drinks containing added sugars since they have low (if any) nutritional value.

What is more, they’re full of unnecessary calories.

Dr. Lauren Beardsley, NMD of the Omni Scottsdale Resort & Spa says drinking water increases energy expenditure throughout the day, meaning the body burns more calories at rest.

Good hydration supports healthy digestive function, help the body detoxify.

5. Eat More Beans

Fiber is the zero-calorie, indigestible part of a carbohydrate that adds bulk to food.

Fiber swells in the stomach, allowing you to feel fuller with less food.

DeVaux says beans are a rich source of protein and fiber, burning many calories during digestion.

So, include fruits, vegetables, whole grains and bran in your diet.

6. Protein is Your Friend

You should consider eating protein at every meal!

Protein is good at any time, you don’t have to restrict protein intake to just post-workout.

Research published in the Journal of the American Dietetic Association indicates the low-protein diets caused greater lean muscle loss in postmenopausal women and slowing their metabolisms along the way.

And don’t connect protein only with meat!

You should add quinoa beans and nuts.

They can help you get more of the muscle-building nutrient.

7. Cut Out Artificial Sweeteners

Research published in the journal Trends in Endocrinology & Metabolism demonstrates artificially sweetened beverages may confuse the body’s regular metabolic response to sugar, which can in turn increase appetite.

Additionally, diet drinks are increasingly being connected with gaining weight, metabolic syndrome, and a host of other ills.

The best advice according to Amy Shapiro, MS, RD, CDN of RealNutritionNYC limit your sweets altogether.

Her rule is 150 to 200 calories of sweets per day.

8. Stress Less

Keep in mind that stress can sabotage all your metabolism boosting efforts.

Bjork explains Cortisol, the stress hormone it’s triggered in response to stress.

It causes the blood sugars to rise any time you are stressed out.

That is the same as if you’re eating large amounts of sugary foods all day long!

This causes insulin, the fat storing hormone, transporting sugar from the bloodstream to the cells stored as fat.

Unfortunately, there is no clear way to beat stress, but you must try your best to reduce stress in your everyday life.

This can be anything from going to the park with a friend, keeping a journal, going to the gym or meditating.

9. Sleep Is Essential

High-quality sleep is essential for keeping your metabolism in check.

Be sure it’s a huge myth that people need less sleep as they age.

Dr. Beardsley says research has demonstrated the sleep-deprived individuals have more problems regulating their blood sugar, therefore they are often hungrier than those who are getting their required eight hours per night.

Dr. Beardsley adds the more sleep deprived a person is, the more resilience he or she loses while producing excess stress hormones making them more likely to weight gain.

10. Move More

Exercising and moving more are important in maintaining metabolism, but don’t just limit to a gym.

Marisa Moore, MBA, RDN, LD explains as people age activity is essential since hormonal changes and metabolism in your 40's create a perfect environment for excess fat storage, particularly in the midsection.

The gym isn’t the only way to increase activity; walk to the mall, use the stairs, and take long walks with your loved ones.

As we age, it’s not a surprise that our metabolism slows down, but Leah Kaufman, MS, RD, CDN, says we don’t have to settle for a slow metabolism.

Exercise is essential for maintaining muscle mass but more important is changing up the routine or exercising at a higher intensity.

It’s almost a common knowledge that sitting is the new smoking.

Many studies have demonstrated that sitting for a longer period each day can make us fat, also it increases the risk of premature death.

But what can we do if we spent half a day at the office with our butts glued to a chair?

So, you must figure out a way to get up and get moving!

Luckily, you don’t have to go to the gym to do it, according to an expansive new study.

The study, published in The Lancet, discovered that just 150 minutes of exercise weekly can help extend your life and decrease the risk of heart disease.

Most importantly, it doesn’t matter how you choose to spend those minutes exercising, any physical activity counts.

Dr. Scott Lear, the study lead author and a professor at Simon Fraser University’s Faculty of Health Sciences in Canada, dispelled the notion of having to spend money to be active.

You’re in luck today because we’ve put together a guide to becoming more active today.

The following are some of the easiest ways to start burning more calories right now.

Stop with the excuses by trying these calorie-burning tips!

1. Clean Up Your House

Besides making your house look spick-and-span, the cleaning up can make your body look better.

All you have to do is stay mindful of your movements as you move around the house.

Stand on your toes while you scrub some dishes or clench your core while you bend over the tub.

Michelle Opperman, Group Fitness Manager of Crunch in New Montgomery suggests to balance on one foot while wiping down sinks, counters, sinks, walls, but make both sides.

With tips like these, you wouldn’t mind cleaning anymore. For just 25 minutes cleaning you can burn 100 calories.

2. Bike To Work

If you live close enough to work and don’t have an occasion where you have to dress up, consider biking to the office.

There is a solution if you’re too far as well.

Split it up, take the train, subway, or the bus, to a near point and then bike to your workplace.

You’ll be grateful in the future for that decision.

3. “Stand Out” at the Office

Dave Colina, certified CrossFit trainer, Krav Maga instructor, and founder of formula O2, recommends to experiment with a standing desk if work in front of a computer all day.

If your office doesn’t allow for a standing desk, keep your monitor and keyboard on a stack of books.

It is possible to type just as easily when you’re standing as when you’re sitting.

Plus, you’re burning a lot more calories while you’re at it!

4. Get To Gardening

You can burn 100 calories by gardening for just 22 minutes.

A hundred calories if you weigh 175 pounds, but if you weigh more than that, you’ll burn calories at an even faster pace.

Also, you can give yourself a double dose of the good stuff while you’re digging in the dirt anyway.

You can plant some veggies or make your garden even beautiful with some pretty flowers.

That way, you’ll have fresh vegetables to help with your healthy meal preps and your garden will be the most beautiful in your neighborhood!

5. Make Time For Tiny Workouts

No matter how busy you’re with your work and your kids, you can find time for tiny workouts.

The thing is you only need 2 and a half minutes to start burning calories and boost your metabolism.

Research printed in the journal Physiological Reports demonstrated the individuals who did five 30-second bursts of maximum-effort cycling, then took a rest of 4 minutes, burned 200 extra calories and boosted their metabolism for the next two days.

Chasing your kids never sound so much fun, right?

6. Have a Dance Party

Shaking your body for just 17 minutes will burn off 100 calories.

Whether you’re taking a class, heading to the club on Saturdays, or showing your best moves in your living room, just start dancing!

Moving to music is one of those workouts that doesn’t feel like a workout and it’s a great way to get your heart pumping.

Don’t believe us? Certain kinds of dancing can burn more calories than a run, according to a study by the University of Brighton discovered

7. Play a Tourist in Your Own City

You can check out historic walking tours in your city or even better, find a nearby nature path with a breathtaking view.

Lace up your sneakers, go hiking and enjoy in the sounds and sights of nature all while burning off calories.

With 15 minutes hiking, you’ll burn off 100 calories and most trips last longer than that!

Walking and hiking is easy, burns many calories and is a great opportunity to take in new sites and sounds.

8. Choose Stairs Over the Escalator

You’ll burn off an insane amount of calories if you skip the escalator and go for the stairs instead while you hiking out of the Subway system or walk around the mall.

Tourists pay attention here, all those stairs can help balance out those big vacation meals.

9. Go Window Shopping

In about 33 minutes checking out the latest gadgets and fashions at the mall will burn off 100 calories!

Enjoy your window shopping!

10. Park Farther Away

Zuta Gilchriest, Regional Group Fitness Director of NY CRUNCH gums, says an easy way to get yourself moving is to park your car a few blocks away from the mall or at least at the farthest spot in the parking garage, so you’ll extend your short walk.

11. Go Bowling

A round of bowling, which lasts 25 minutes, will fry out 100 calories to the curb.

12. Go Mini Golfing

A 37 minute game of this game will burn off 100 calories.

13. Move Some Furniture

Are you looking to redecorate or a friend is moving?

Moving furniture around for half an hour will burn off 167 calories.

14. Play Darts

If you spend 51 minutes playing a fun game of darts with friends at your favorite bar, you’ll burn off 100 calories.

But, try to stay away from the booze!

15. Get Under The Sheets

Those who want to cuddle, pay attention here.

It’s possible to lose weight without even getting out of bed! According to University of Montreal researchers, men burn off 100 calories and women burn 69 calories during the average sex sesh.

We believe you didn’t need any excuse to get busy in the bedroom, but you have to admit this is a good reason to stay even more!

Try these evidence-based weight loss tips from women who have lost a large amount of weight and kept it off.

Become more healthy, happy and fit today!

The next 25 weight loss tips are scientifically proven to not only help you lose weight but improve your overall health.

This is what women who have lost significant amounts of weight and kept it off do religiously:

1. They plan workouts in advance

If you can make plans to go to a Beyonce concert, then you can schedule a 30-minute workout at least 3 times per week.

That’s what busy, fit folks do.

2. They DVR their favorite TV shows

There is nothing wrong with recording the latest episode of The Walking Dead.

Research shows that staying up late to watch TV or Netflix hinders most people's sleep.

And when your sleep is hindered, weight gain is sure to follow.

3. They corral their emotional eating side

I understand.

We all have our days where life is as tasty as earthworm soup (Yuck!)

That’s why we engage in emotional eating.

Well, guess what? It’s okay.

Even fit individuals indulge in a bowl of ice cream with M & M pieces sprinkled on top (Yum!) to soothe their stress occasionally.

Emphasize on “occasionally.” They don’t let a bad day transform into a bad week that morphs into a bad month that grows into a bad year (or years).

Allowing food to be your coping mechanism leads to becoming overweight or obese.

If stress becomes too much, please seek professional help instead.

4. They avoid cream-based soups at restaurants

Some restaurant soups are so unhealthy that you might as well order a big juicy cheeseburger with a side of oily, “artery-clogging” French fries instead.

Cream-based soups are overloaded with “belly-bloating” sodium.

Healthy people opt for soups that are made with clearer broths and sauces.

5. They prepare to indulge at a party or social event

Don’t be that gal or guy who avoids social celebrations because the food there won’t fit your macros.

Fitting in an extra workout or skipping desserts during the week can allow more room to eat free when it’s party time.

6. They order alcohol on the rocks

There’s a reason mixed drinks and beer taste so darn good — they’re loaded with calories and sugar.

That’s why it is better to order a drink on the rocks.

7. They aren’t afraid to lift more heavy weights

I still can’t believe there are people that weightlifting sessions consist of curling 3lb pink dumbbells.

Go heavier, please.

Numerous studies show that heavy weightlifting helps burn a significant amount of body fat as well as building muscle definition.

Use a challenging weight that you can do no more than 8 to 12 reps per set.

8. They snack wisely

The reason a lot of people are out of shape is that they snack too much.

Sure, one little bag of potato chips won’t ruin your physique.

But add up several bags of chips per day over the course of a week x 12 months.

That’s a bunch of extra calories, yet that’s how some people snack.

If you snack that often, start adding more fiber-rich foods (e.g., beans, vegetables, fruit, etc.) to your meals to improve satiety.

9. They indulge in desserts…. sometimes

Who doesn’t want to sink their teeth in a chocolate deluxe brownie every blue moon?

Living a healthy lifestyle doesn’t mean never indulging in dessert.

As a matter of fact, an occasional dessert should be treated as a reward for living healthy.

Most fit folks know and abide by this train of thought.

10. They know a weight scale doesn’t dictate their health status

Your favorite health guru may be mad at me for revealing this secret but….

WHAT A WEIGHT SCALE SAYS DOESN’T MATTER. Why is that?

Because most scales don’t tell you exactly where you’re at health and fitness-wise.

It doesn’t tell you how much body fat or muscle mass you have.

It doesn’t know whether you've dropped a couple dress or pants sizes.

It doesn’t know whether your blood pressure is high or low.

It doesn’t truly know anything about your health…. except your current weight.

How helpful.

11. They practice meditation, yoga and other mindfulness exercises

Question: When was the last time you turned off your smartphone and got at least 20 minutes of peace and quiet?

If you’re scratching your noggin, it has been too long.

Life is too stressful for you not to get your mind right on a daily basis.

Research shows that mindfulness exercises such as meditation and yoga help stave off stress and anxiety.

12. They track their walking steps daily

Have you walked 10,000 steps today?

That’s the minimum recommended amount so that you aren’t considered a sedentary person.

Use a pedometer app on your smartphone to track your walking steps daily.

13. They know carbs aren’t the devil

Whoever said carbs are the devil also thought dietary fat was bad 10 years ago and protein was dangerous 20 years ago.

Listen, the media will always look to blame some food group for the obesity epidemic.

At the end of the day, it’s not carbs that are getting people fat; it’s the people that are eating too much of it.

Also, some people would rather eat donuts than sweet potatoes.

Guess what? They’re both carbs!

Here’s the purpose of carbohydrates: To give the human body the energy it needs to function properly and make it through the day.

Does that sound like a dangerous food group to you? I don’t think so.

14. They don’t judge others’ health choices

By reading this article, you decided to embark on a healthy lifestyle. Fantastic!

So what do you do if your family and friends would rather eat a McDonald’s apple pie than an apple? Nothing.

They’re living their life and you’re living yours.

One thing most long-term healthy individuals realize is that not everyone within their immediate circle will live a healthy lifestyle.

Sure, it is painful to watch your obese relative or friend shove apple pie down they’re throat but that’s their decision.

Just focus on your health and hope they get on-board one day.

15. They order their salad dressing or sauce on the side

One weight loss trick while eating out is to order salad dressing and sauce on the side.

This helps you control how much you put on your salad to avoid adding too many calories to it.

16. They avoid the bread basket at restaurants

The garlic bread at Olive Garden is tasty is heck in which why you should avoid them while on your weight loss journey.

Most fit folks avoid the bread basket at restaurants.

If nothing else, they limit themselves to no more than 2 pieces of bread.

17. They indulge in healthy fats

You thought eating fat was bad?

Not if it’s a healthy fat.

Research continues to support the weight loss benefits of consuming healthy fats like those found in olive oil, nuts, and avocado.

18. They create homemade meals more than they eat out

If you dine at restaurants more than at home, weight loss will continue to be a struggle.

Over the last 40 years, the surge of people eating out at restaurants vs at home has led to a significant decrease in nutrient density and greater health risks.

By cooking at home, you control the ingredients and portion size, two vital factors when it comes to weight loss.

19. They don’t always finish their plate

“Finish your food. There are starving people in Ethiopia wishing they could take your place.”

If you have heard a similar mantra from your mother as a child, you probably feel obligated to always clean your plate even when you’re no longer hungry.

Fit folks don’t do that; they only focus on reaching satiety.

20. They shop around the perimeter at the grocery store

Did you know (or have you ever notice) that the fresh fruits, meats and vegetables are around the perimeter of the grocery store?

Well, now you know!

If you’re destined to live a healthy lifestyle, staying “out of bounds” within the grocery store is where to be at.

21. They grocery shop on Wednesday's

According to a study, only 11 percent of Americans shop on Wednesdays.

Seems like that’s the day you need to go grocery shopping instead of the weekend where the grocery store looks like a warzone.

22. They push a shopping cart instead of carrying a basket

Did you know that pushing a shopping cart increases the likelihood that you choose healthier options at the grocery store?

According to one study, the strain of carrying a basket made shoppers more likely to reach for quick-grab impulse items such as potato chips since they are concentrated at eye level in the aisle.

23. They know to read and diagnose a nutritional label

As you know now because a food is labeled “organic” doesn’t mean it’s healthy.

That’s why it is essential to learn how to breakdown a nutritional label to separate the healthy from the non-healthy options.

Being able to do so is one of the most important skills needed to live a healthy lifestyle.

Check out this FDA article to gain clarity on how to analyze a nutritional label.

24. They avoid anything labeled “low-carb”

Healthy people aren’t fooled with the “low-carb” gimmicks.

Food for thought: Any food that’s “low” in one thing is usually high in something else.

That’s why a number of low-carb options at restaurants are usually high in fat and/or sodium.

Don’t let them “low-carb” fool you.

25. They keep their snacks under 100 calories

Question: How many calories constitute a snack?

Most nutritionists and dietitians feel that a snack is anywhere between 100 to 300 calories.

That’s a reasonable estimate.

However, if you need to stay around 1,500 calories to lose weight, two regular-sized meals (about 1400 calories combined) with three snacks, you’re overeating, especially if each of those snacks is around 300 calories.

A great rule of thumb that most healthy individuals abide by is to keep snacking calories under 100 calories to decrease the possibility of overeating.

Snack on fiber-rich, calorie-dense foods such as fruits, nuts, and vegetables to accomplish this feat.

Oh, yea - there's one more weight loss secret women who successfully keep weight off follow...

"You are what you eat" how many times have we heard that?

Well, I truly believe it, by eating healthily and for substance, there is no need to follow diets for weight loss.

As you reach 40 and beyond, think of aging as ripening, in other words, don't get obsessive about being stick-thin.

After all, not everyone is supposed to be skinny and anyway, if you're too thin after 40 you tend to look older.

Instead, aim to be healthy and fit and find out what your healthy weight should be, chances are you already know.

Beware of crash diets, and "fat-free" foods, they are packed full of sugar, so don't be deceived by it all!

Losing weight for women over 40 is all about re-learning a tasty and healthy way of eating.

Eat seasonal, local produce whenever possible

You will find that as you age certain foods that you used to eat when you were younger will give you indigestion, such as "fish & chips" so substitute it with baked fish and a healthy salad.

The secret is to get to know your body and work with it not against it.

Don't fight the inevitable, just support its changes with common sense.

A Mediterranean diet is so delicious

With its high content of fish, olive oil, fresh vegetables, and fruit and it makes nutritional sense too.

Cook with olive oil whenever possible, use butter sparingly and grill your food whenever you can.

Season your salads with lemon juice and a drizzle of olive oil, it's delicious!

Try experimenting with different ingredients, you'll be amazed at the results.

A word about meat

Cut down on your meat intake and substitute it with oily fish, grilled or baked, at least twice a week.

Sardines and mackerel play an important part in healthy eating, particularly for women over 40 and don't cost much at all.

Experiment with new recipes, there are so many different ways to cook these delicious fish.

Make sure your diet is calcium-rich as it is very important in helping prevent osteoporosis which is very common in women over 40

Make sure you drink plenty of water

It's great for your skin.

Replace normal tea with green tea and avoid fizzy drinks if you possibly can as they blow you out and give you cravings.

If you get peckish in between meals, try snacking on a handful of nuts and raisins or a piece of fruit and a cup of herbal tea.

Enjoy A Glass of Wine

I've got some good news girls, did you know that a glass or two of red wine is actually very good for you? It's full of antioxidants.

Moderation in everything is the key, the odd treat is good for the soul so if you fancy a piece of chocolate, go for eat, only don't eat the whole bar all at once, keep some for another day!

Early to bed, early to rise might be an old-fashioned notion but when it comes to getting up early to workout, there may still be some truth to that saying.

For some of us, morning is an ugly word. We are night owls and we don't get anything accomplished before noon.

But, making your workout a priority as the first thing to do in the morning could greatly increase your fitness success.

1. Consistency

Working out in the morning is the best way to set up a no fail schedule.

It helps you stay consistent with your workouts because there are far less things that can get in your way in the morning.

If you wake up early, before any other responsibilities of the day are involved, there are little to no chances that other things will push your workout out of your schedule.

2. Metabolism

Working out first thing in the morning will help you rev up your metabolism at the beginning of the day and keep you energized all day long.

This will help you burn more calories throughout the day as well because your body will stay in exercise mode.

This effect is called post workout burn and it can keep going for up to 24 hours!

3. Appetite Control

Many people find that working out in the morning helps them stay focused on healthy eating for the rest of the day and they don't feel as hungry either.

This means a healthy lunch, no afternoon munchies, a healthy dinner, and a whole day of healthy eating.

Who would of thought that working out can also help you stay on target with your diet?

4. Mental Clarity

It's been scientifically proven that exercise helps to clear the mind and increase focus for up to 8 hours after your workout!

Wouldn't you like to benefit from that boost of smartness throughout your work day?

Who knows, you might even get a raise! But...if you wait until evening to complete your workout, you will be really smart while you sleep, instead.

5. Hormone Levels

Your hormones are at optimal levels for an effective workout first thing in the morning.

Taking advantage of this will help you see more results and it will be easier for you to complete your workout in the am.

Also, after you complete your workout, happy hormones will be at high levels and help put you in a great mood for the rest of the day.

6. Less Distractions

The early morning hours are usually more peaceful than any other time of day.

Working out during these hours will help you to have less distractions and your mind will be clear from any other thoughts or stresses.

This will allow you to put forth the best effort in your workout and also collect your thoughts, so you can tackle the rest of the day.

So, your day will go a lot smoother and so will your workouts!

If it’s done properly, intermittent fasting (IF) works well for men and women.

But women are more sensitive than men to calorie restriction – so intermittent fasting for females should be more moderate.

Some studies indicate no real difference between how men and women react to IF, while others show that overly strict fasting regimes can trigger hormonal disruptions, insulin resistance and infertility in women.

Let’s look at the evidence.

One study that received a lot of attention looked at eight men and eight women undertaking alternate day fasting.

The men’s insulin sensitivity improved, but the women’s worsened.

However, this diet allowed no food on the fasting day.

The fast went for almost a day and a half – from dinner one evening to breakfast two mornings later.

I don’t recommend such a harsh fast for women.

I prefer an alternate day modified fast, which allows 500-600 calories on the fasting day.

Other studies have found IF causes health problems in rats.

But rats are foragers that evolved to eat in many small bursts throughout the day.

Humans evolved as hunter-gatherers.

Before the invention of agriculture, our ancestors had to eat intermittently, so IF is in line with our evolutionary heritage.

Let’s look at some better research.

The 5:2 diet

A University of South Australia study divided 137 adults (77 women and 60 men) with type 2 diabetes into two groups – 70 on the 5:2 diet and 67 on a continuous calorie restriction diet.

There were no bad health effects for the fasters.

Alternate day fasting

A 2016 review of 28 studies found that ADF is easier to comply with than a standard daily calorie restriction diet, plus it delivers greater fat loss and preserves more muscle mass.

Daily fasting

In June 2018, the University of Illinois at Chicago researchers released a study that showed daily fasting improved weight, blood pressure and fasting insulin levels in 23 obese volunteers, including 20 women.

How to get ready for fasting

Upgrade your diet.

Cut back on processed foods, sugars and starches.

Eat more protein and fiber, plus some good fats and oils.

This will boost your weight loss and health and reduce food cravings during fasting.

If you snack after dinner, stop.

Not eating between dinner and breakfast gives you an 11 to 13-hour fast – a big head start.

Easing into a 5:2 fasting schedule

There’s no point doing alternate day fasting until you have succeeded in sticking with 5:2.

You can upgrade to an alternate day modified fast later (either every second day or Monday, Wednesday and Friday), but the 5:2 system might be all you need.

Start with 1000 calories on each fasting day and cut back until you’re down to 500-600 calories.

On fasting days:

• Wait until you feel hungry before eating your first meal – this will be hard at first, but it helps curb hunger.
• Eat to feel full and curb cravings – consume plenty of protein and fiber and keep carbs very low.

Easing into a daily fasting schedule

The daily fast might be the easiest system to follow.

A veteran intermittent fasting researcher said fewer participants dropped out of her recent daily fasting study compared to her many studies on alternate day modified fasting.

But don’t go straight to the 16:8 diet.

A 16-hour fast is too much to start with.

Start with 12 or 13 hours and build up from there.

Eat breakfast a little later each day and you’ll soon be at a 14:10 fasting/eating ratio.

Stick with that for a couple of weeks before deciding whether you need a shorter eating window.

Many women get very good results with 14:10 or 15:9.

A typical 14:10 day might be breakfast at 8.30 am and dinner at 6.30 pm.

A typical 16:8 day might be brunch at 10.30 am and dinner at 6.30 pm.

Be strict on weekdays.

But consider having a social breakfast once a week with friends or family if you think that might help your long-term compliance.

Take the fast track

Many studies show sensible intermittent fasting results in improved health.

Intermittent fasting benefits for women include weight loss and reductions in health risks, such as insulin and blood pressure levels.

Thousands of women – including many of my clients – have used IF to transform their bodies, health and lives.

Now it’s your turn.

There are now 1 billion overweight adults around the world! Let that sink in.

To give you an indication of how many people that is, just 200 years ago, that was the entire population of the planet.

Also, over one-third of the American population is obese.

This means that one in three people you see walking past are overweight.

These are some shocking statistics and it’s no question why 45% of all Americans put weight loss as their New Year's resolution every year.

In this new life of fast food, technology, and sedentary lifestyles, the weight of the individuals in the population is ballooning.

With all-you-can-eat buffets and take out foods that can be delivered to your door, gaining weight seems all too easy.

But how do we lose it?

And how can we do this quickly?

You have that wedding in 5 weeks or that reunion at the end of the month.

You want to lose weight to have confidence and have pictures that are flattering.

You’ve been told how to lose weight - it’s simply eating healthy and calories in vs calories out - but how can we speed up this process, make it as easy as possible and produce optimum results in the shortest space of time?

In the following text, we will discuss 6 ways to speed up your weight loss journey.

It is important to remember that there isn’t a magic pill that will help speed up weight loss with no effort involved; it is all done with discipline, eating the right foods and exercising.

However, these next few paragraphs will provide you with some techniques you can use which will supplement your weight loss and give you results sooner.

1. Intermittent Fasting

A technique that is widely used in the fitness industry, this is a great method to allow yourself to feel full and satisfied despite being on a diet.

How intermittent fasting works is that you have certain times that you can eat (an eating window), and certain time periods dedicated to fasting (fasting period).

Extensive research shows that fasting creates better weight loss, better cardiovascular health, improves focus and concentration and can even prolong your life.

Now, you may be concerned with hunger throughout the day that you are fasting.

But don't worry.

The science shows that you become hungry when your body expects you to be hungry.

This explains why, when normally eating three meals a day, at breakfast, lunch and dinner time you begin to feel hungry.

Once you stop eating at a certain time, e.g. breakfast, the hunger hormone ghrelin will cease to be produced at that time, lowering your hunger levels.

There are several different forms of intermittent fasting, so it is important that you choose the approach that best works for you and the one that is easiest to adhere to.

There are several types of intermittent fasting styles that you can choose from, these include;

• Alternate Day Fasting
• 5-2
• OMAD (One meal a day)
• Warrior diet
• 16-8 method

We will give a brief overview of each of these methods, so you can get an understanding of the methods and can decide which would be the best method for you.

Alternate Day Fasting

The top of the list begins with alternate-day fasting.

As the name suggests, this is where you eat one day and fast the next.

This may sound daunting - but don't worry, it is much easier than it looks and provides great results.

Not to mention the fact that you can eat whatever you want on your ‘feeding' days, so it's hardly a diet.

This technique leads to a total calorie deficit for the week despite eating as much as you like on ‘feeding' day leading to weight loss at a faster rate.

It is important to note that the faster the rate of weight loss depends on how much, and the quality of foods that you eat on your feeding days.

For example, eating 5000 calories on your feeding days will not result in significant weight loss, however, eating a diet of 3000/3500 calories on a feeding day, will provide results.

5-2 Fasting

The 5-2 intermittent fasting approach is similar to the alternate day method however instead of fasting every other day, you will pick two days in the week to fast.

This makes it much easier for those who have busy or social schedules.

The benefit of this technique is that you can choose the days you fast, so you should not pick the days where there are no social gatherings around food or days that are busy where you want food to fuel your day.

When done correctly it will provide a calorie deficit for the week and speed up weight loss.

OMAD Fasting

The OMAD fasting technique is increasing in popularity as it provides multiple health benefits from prolonged fasting whilst allowing you to eat a large meal every day.

For example, if I ate one meal every day at 5:00 pm containing 1700 calories made up of whole, nutritious foods, I would be full and satisfied whilst also being a large calorie deficit.

Many who choose this style of eating, skip breakfast and lunch and eat a large dinner so they can go to bed satisfied.

This also allows the person to eat some ‘cheat' foods in this meal, so long as they are not too calorific, and still see weight loss.

Eat what you want and still see weight loss?

Sounds good right?

Warrior Diet

The warrior diet is fasting with an eating window of 4 hours.

Now, this does not mean that you can binge for the whole four hours - you will not lose weight doing this!

You can have two or three meals in this ‘feeding window' and whilst in the fasting stage, your body will turn ketogenic - using fats for fuel.

To speed up weight loss using this method, eat healthy, nutritious, high volume meals in your feeding window but also add in a small quantity of what you are craving to make this diet sustainable.

16-8 Fasting

Perhaps the most widely used, and easiest to stick to, method of this list is the 16-8 method.

Which as it suggests, involves eating for eight hours and fasting for sixteen hours.

This is ideal for those with a hefty schedule or a family.

An example of one who partakes in this style of intermittent fasting would eat between the times 12:00 pm and 8:00 pm.

This leads to a 16 hour fast which entails all the benefits that fasting evokes.

This is a popular, easy way to reduce your daily calorie intake without having to disrupt your daily schedule.

2. Apple cider vinegar

This is an area where research has been carried out because this is perhaps the closest natural source we have that is believed to supplement weight loss.

In a 2009 study of 175 obese patients, the participants were split into three groups; one with no vinegar, one with one tablespoon and one with two tablespoons daily for 12 weeks.

At the end of the 12-week study, results showed that the fat percentage and the weight of the subjects who had the vinegar were significantly lower, however, did not vary massively between those taking one tablespoon to those taking two.

So just one tablespoon a day could speed up your weight loss journey and help you shed those pounds!

3. Veggies before meals

This is one of my favorite ways to speed up your weight loss because you can get more multivitamins and fiber into your diet whilst also encouraging you to eat less food later in the meal.

The idea behind this technique is to fill yourself up on high volume, nutritious foods before you begin to eat your meal of starchy and other high-calorie foods.

This could be a particularly good method before you go out to eat, just eat a small salad before you leave to prevent you from gorging at the restaurant and keeping your weight loss on track.

A simple trick that provides great results!

4. More sleep

One of the most underrated, simple steps to faster weight loss is getting those hours in bed! Sleeping is crucial to your body's regulation and when you lose out on sleep, your hormones fall out of their normal cycle.

The hunger hormones, ghrelin and leptin, end up not functioning as effectively as when you are well-rested.

When you miss out on those crucial hours in bed, ghrelin the hormone which indicates hunger, it released in larger quantities, making you feel hungrier throughout the day.

Furthermore, leptin, the hormone which indicates satiety, is also affected by lack of sleep.

Smaller amounts of this hormone are released meaning it takes longer for your body to feel satiated.

Research shows that when you cut back on sleep for a longer period of time, the amount of fat loss is reduced by up to 55%!

Long story short – Get your sleep!

5. Carb cycling

This is a great method to lose weight quickly and to reduce your reliance/addiction on carbs and sugar.

The first this you need to do is work out how many calories you need to eat to lose weight.

There are plenty of calculators online to do this.

Then work out a schedule of high carb, low carb and no carb days.

On high carb days eat slightly more than the amount you need to lose weight, eat slightly less than this amount on low carb days, and eat a lot less on no-carb days.

For example, if my calorie count to lose weight is 2000, then on high carb days, I would eat 2200 calories.

Low carb would be 1800.

No carb would be 1500.

It is important to maintain the other food groups, protein and fats, throughout these days.

6. Long Duration Cardio/HIIT Session After a Workout

This is possibly the most grueling and unappealing method on this list.

Fortunately, it is also probably the most effective.

After a taxing weight lifting/resistance workout, perhaps the last thing you want to do is 30 minutes of steady-state cardio or 15 minutes of HIIT (High-Intensity Interval Training).

But you should push through it because, after the workout, you would have depleted your glycogen stores, this means that in order to complete the cardio, your body will use fat stores to fuel the exercise.

Resulting is accelerated fat and weight loss.

Final Remarks

All of these methods are aimed toward the goal of losing weight.

If you want, you can use as many of these as you'd like at any one time.

I would recommend trying one at a time to begin with; however, once you get the hang of it, it's all down to you.

You should remember that dropping into a calorie deficit that is too steep is not recommended as it will increase your chances of putting the weight that you lose back on in the long term.

These 6 methods are proven to speed up weight loss so what are you waiting for.

It is now down to you to stick to your weight loss plan and complete your weight loss journey!