Struggling to lose belly fat?

Feel like you've been dieting your whole life never shedding the pounds you wish you could?

Hate the thought of going to the gym and torturing yourself with exercise?

Check out these FREE expert nutritionist weight loss tips and meal plan to help you lose fat fast!

I know what you're thinking, "Losing belly fat fast? This has to be another starvation diet with torturous eating plans!"

Well, think again.

How will it help me lose belly fat?

Following this guide will teach you how to lose belly fat efficiently and safely while eating healthy food to keep you feeling satisfied.

It will teach you simple adjustments you need to make in your daily nutrition and lifestyle.

Food-wise, the plan will keep you feeling full and provide your body with all the ingredients it needs to function at its best.

It'll also teach you about foods to avoid that harm your body and belly fat loss progress.

To avoid misunderstanding, let’s get one thing clear.

It is possible to lose 10 pounds in a week, but not all of these will be pure body fat because to burn each pound of fat requires a 3,500 calorie reduction.

So, losing 10 pounds of pure body fat in a week would be far from safe for you.

But, don’t worry.

With this ultimate guide, you’ll be able to safely lose belly fat and shed 10 pounds while staying healthy!

Keep in mind that you’ll also lose pounds by losing excess water weight.

This happens because going on a diet plan to lose this amount of weight lowers your insulin levels, which makes your body get rid of the stored carbs bound in water.

Reduced insulin levels lead to reduced water retention and as a result, your kidneys dispose of excess sodium, you feel less bloated and you'll notice a large reduction in belly fat.

Let's begin!

1. Fewer Carbs, More Protein

You can easily lose belly fat by going on a low-carb diet for a week.

Even a short-term reduced carb intake lowers water weight and prevents bloating.

People going on a low-carb diet see the difference immediately.

High protein foods, on the other hand, make you feel fuller for longer periods, thus reducing your appetite.

They also increase your metabolism.

Here are some recipes that will help you reach this goal.

Breakfast Ideas

#1 Egg sandwich

• 1 boiled egg
• 1 slice of Ezekiel bread
• 2 slices of tomato

#2 Oats Cup

• 1 cup of unsweetened milk
• 1 cup of oats
• ¼ cup of blueberries

#3 Veggie Smoothie

• 1 medium-sized beet
• 4 carrots
• Half a lemon
• Ice cubes

Lunch Ideas

#1 Chicken veggie bowl

• 2 oz. baked and diced chicken
• 1 Avocado slice
• 1 bowl of lettuce and tomatoes

#2 Tuna Tortilla

• 2 oz. of tuna
• ½ cup chopped onions
• 3 kale leaves
• Whole wheat tortilla
• Small spread of olive oil

#3 Spinach Salad

• Spinach
• Carrots
• Kale
• Zucchini
• 2 tablespoon low-fat dressing

Dinner Ideas

#1 Chicken Stir-Fry

• 3 oz. chicken
• 2 cups of broccoli
• ½ cup of cooked brown rice
• 1 tablespoon of olive oil

#2 Asparagus and Salmon Pasta

• 2 oz. of cooked salmon
• ½ cup of cooked brown rice
• 2 tablespoons lemon juice (spread over salmon)
• 1 clove of sliced garlic
• 1 cup of asparagus

#3 Potatoes and Salad

• 2 boiled potatoes
• Salad side (kale + lettuce + canned cabbage w/ light dressing)

Allowed drinks

In addition to water, you can drink green tea, coffee with almond milk squeezed orange or lemon juice without added sugar.

2. Start With The Basics

So now you have a healthy diet plan you'll have to throw in some exercise too.

There are several ways to burn calories without even going to the gym.

Start with the basics.

You can walk to work instead of driving or take the stairs instead of the elevator.

You can also try some running, biking, or jogging depending on your fitness level.

Maybe try some aerobic activities followed by strength training.

With these activities, you will burn calories while also boosting the fat-burning processes in your body.

Since you're aiming to burn belly fat, you need to motivate yourself and be as active as possible.

Once you start exercising, the fat will be replaced with muscle and your body will start burning calories even when you’re sleeping!

What's more, regular training will help your body to oxygenate your blood, improve your circulation and cardio system, and carry nutrients to your tissues.

All these processes are extremely important for your weight loss plan.

Note: Consult with your doctor before starting a diet or workout plan, especially if you have any kind of medical condition requiring you take medication on a daily basis.

3. High-Intensity Workouts

So, now you have the diet plan and supplement advice.

What's missing now is a structured workout routine for the week.

You can continue with your light training, but a high-intensity exercise routine or strength training will help you reduce the stored carbs and water weight faster and more efficiently.

Remember that doing HIIT for 5 - 10 minutes can be five times more effective than an average workout routine.

Here are our most popular workout programs that you might like to try:

• 10 Best Toning Exercises For Women
• 8 Ultimate Exercises and Diet Tips For Women
• 8 Exercises That Burn More Fat Than Running
• 8 Kettlebell Exercises For Calorie Burning Overdrive
• 6 Exercises To Get Rid Of Your Belly Pooch Fast

4. Start Sunday

Did you know that you're more likely to stick to your diet if you start it on a Sunday?

Several studies have shown this to be true, and they also showed that the worst day for starting a diet plan or workout routine is Tuesday.

5. Eat colorful food

If your plate has little or no color, you need to change your nutrition because your meals are most likely lacking healthy ingredients.

Make your meals colorful by adding different fruits and veggies.

6. Use big fork

Researchers have learned that eating with a big fork helps you control how much you eat, who would have guessed?

7. Turn off the cooking shows

Watching the preparation of delicious meals can make you crave for food and cause trouble during your weight-loss journey, so turn off the cooking shows and do something active instead!

8. Only eat the starchy foods recommended here

In our diet plan, we have incorporated some starchy foods like potatoes, brown rice, and Ezekiel bread.

But, try not to add more food rich in carbohydrates since they increase your sugar intake and cause hunger cravings.

9. Whole grain controls the morning cravings

You can carry a cup of oats with you to eat it in between meals and to help you avoid sugary snacks.

Oats are a complex carbohydrate that provides your body with sustained energy.

10. Keep healthy snacks at home

Snacks like nuts, tomatoes, carrots or whole wheat pretzels are great to have around the house or at work.

11. Use almond milk

Almond milk contains far fewer calories than normal milk and you need to stay away from animal dairy products during your weight-loss journey.

12. Include protein in every meal

It’s crucial to have sufficient amounts of protein to boost your fat burning and metabolism.

It's also important for muscle building and recovery from the workouts you'll be doing.

13. Keep a bowl of fruits and veggies around your house

They are a crucial part of every healthy diet and will help you eat less.

They are low in calories and provide your body with the essential nutrients it needs to function optimally.

However, try and avoid fruits high in sugar like cherries, bananas, and pineapples.

14. Say No

At some point in your diet plan you’ll be tempted to indulge.

So, when you are offered some treats just say ‘no’ and let the other person know (or remind yourself) that you are on a journey to lose 10 pounds in a week.

You’ll be respected because of your ambition, and you'll have a sense of achievement for sticking to your diet.

15. Tell friends and family

Stating your goals to your family and friends makes you accountable to these people because they will expect you to live up to your statement.

This will help you not to make poor decisions and also push yourself harder.

Who knows?

Maybe some of them will want to join you on your journey!

16. Let go of the past

Most likely you've already tried numerous weight-loss plans that didn’t work out, but please don't let them haunt you.

It’s natural to fail before you're successful and everyone who's lost a significant amount of weight will tell you about the countless number of times they messed up before they made it.

Forget about your past plans and try to think positively and move forward.

Most importantly, put your mind, soul, and body into it - believe in yourself!

17. Supplements

Finding the best supplements to use for weight loss can be really tricky since there are so many gimmicks on the market.

Fortunately, there are some supplements that can really aid in reducing your appetite and food cravings, just be careful of the fake versions.

Frequently Asked Questions

Can I drink alcohol on this diet?

No, you should completely avoid alcohol.

I feel lightheaded and hungry before bed, what should I eat?

It’s best to eat some fruits or veggies because they have little or no calories and will make you feel full for the rest of the night.

Of course, avoid eating fruits high in sugar before bed.

Others are having success with this diet, why am I not getting that similar results?

Don’t get disappointed.

Everyone’s condition is different.

Additionally, any medical condition that you’ve had could affect your results.

I am midway through the week and I’m not losing any weight. What should I do?

It’s important to be persistent.

Everyone’s metabolism is different and that is why results will vary too.

It’s very important not to starve yourself because that will affect your health and the diet’s effectiveness.

It may take a while for your body to adapt to the changes you've made, but stay persistent and you will start seeing the benefits from it.

Can I substitute something else for rice?

Potato and quinoa are great substitutes for rice.

I want to lose more belly fat, can I continue it after the first week is over?

You shouldn't stay on this diet for more than 1 week.

If you're looking for a more long-term diet keep reading below!

Wish you could have a flat belly?

Do you feel demotivated after looking at yourself in the mirror due to your weight?

Well, you are not alone!

The Robert Wood Johnson Foundation along with Trust for America's Health recently released its study about adult obesity percentage in the United States.

The study found that around 30 percent of adults in the United States are Obese.

Obesity has been related to heart diseases, stroke, cancer, diabetes, and several other health issues in the past.

Now, according to one report published in the American Journal of Public Health, obesity is killing at least one out of every five Americans.

The study also suggests that overall 18 percent of Americans die due to Obesity-related diseases.

So, reducing that fat is definitely as important as reaching office on time.

Are you planning to take steps that can reduce your weight quickly? Here are some tips that can help you get rid of ten pounds in the next seven days.

Lots of people gather the willpower, time, and resources required to lose 10, 20 or even 50 pounds within a month's time.

But they end-up just frustrated with no results due to lack of proper planning.

This may not sound true, but you can reduce considerable weight in just seven days by simply changing the way you do certain things in your day to day life.

During the first seven days of your struggle for weight loss, your body will start getting rid of bloating, perhaps, some toxins and excess water.

But, even getting rid of these substances will give you that winner like feeling.

Your eating pattern, sleeping pattern and exercise pattern is what you should focus on.

Here are some points that may prove helpful in-order to lose at least ten pounds in seven days.

Eating Pattern

In order to keep hunger at bay and maximize fat burning, you should make sure that you are eating during the appropriate time frame.

Most importantly, never start exercising with an empty stomach.

You can eat a snack before exercising.

After coming back from a workout, eat a snack rich in carbohydrates.

Try to eat within 45 minutes from the time when you finish exercising.

Some people eat two heavy meals and one snack throughout the day.

This is definitely not the appropriate way of eating.

Experts recommend people eat breakfast within one hour after waking up from sleep and then go for a quick snack after three hours form breakfast.

Eat lunch during the afternoon, then after three to four hours, go for a quick snack.

Keep a gap of three hours and eat your dinner.

Experts also recommend people to keep a gap of three hours between dinner and bedtime.

Make sure that you reduce sugar consumption, eat natural food items, drink juices, and plenty of water.

Avoid consuming too much salt, and carbs.

At any cost, do not let your emotional condition impact your eating pattern.

Do not eat bread, buns, and avoid eating too much garlic, onion, gluten and yes, say no to Pasta!

When it comes to consuming alcoholic drinks, every expert shares different opinions, but it is advisable to stay away from such drinks.

As far as coffee is concerned, a recent study released by the Wayne State College of Medicine and Michigan based Henry Ford Hospital, found people should avoid drinking caffeine-laden drinks at-least six hours before their bedtime.

In order to make sure that you lose your weight fast, and always feel full of energy, our team of experts has created list of food items for your breakfast, snacks, lunch, and dinner.

Follow this eating pattern to get the best possible results for your seven days weight loss plan.

Flat Belly Diet Meal Plan

Days 1 and 2

• Breakfast - Four egg omelet with asparagus or broccoli and low-fat cheese, coffee or green tea.
• Snack - Cherries and plain non-fat yogurt OR your favorite protein shake.
• Lunch - Grilled chicken breast, lettuce and low-fat dressing with your choice of peas, green beans, asparagus, carrots or steamed broccoli.
• Snack - Apple or banana with one tablespoon of natural peanut butter OR your favorite protein shake and a handful of almonds.
• Dinner - Your choice of grilled chicken, beef or turkey with half a cup of steamed asparagus or broccoli and a lettuce salad with lemon juice, balsamic vinegar or fat-free dressing.
• Snack (optional) - Half a cup of cottage cheese with cherries or mixed berries.

For breakfast, you should opt for an omelet made from four eggs, along with asparagus or broccoli and low-fat cheese.

You can also enjoy one cup of plain green tea or coffee.

A quick snack between breakfast and lunch, we advise going for cherries and plain nonfat yogurt.

If you don't like cherries and yogurt, you can opt for a protein shake with your favorite protein powder.

Then, for lunch, go for grilled chicken breast, lettuce with low-fat dressing.

Make sure that you also eat peas, green beans, asparagus, carrots and steamed broccoli.

For a quick snack between lunch and dinner, eat apples or bananas with one spoon of natural peanut butter.

If you don't wish to eat fruits, go for almonds or drink a protein shake.

It's dinnertime! Losing weight does not mean that you have to stay away from tasty dishes.

Just make sure that you do not eat white bread or buns.

You can opt for a Boca burger; grilled chicken, beef, turkey.

Add half cup of steamed asparagus, broccoli to your plate, along with plain lettuce and make sure that you add lemon juice, balsamic vinegar, or fat-free dressing.

If you work till late during the night, feel like going for a quick snack, go for a small amount of cottage cheese with cherries or mixed berries.

It is also important to drink half a liter of water after every meal.

Days 3, 4, 5, 6 and 7

• Breakfast - Two apples and a tablespoon of natural peanut butter along with your favorite protein shake OR a four egg omelet with minced asparagus and one slice of whole-wheat toast. One cup of green tea or coffee.
• Snack - Handful of almonds OR non-fat yogurt with a handful of cherries or mixed berries.
• Lunch - Your choice of turkey, grilled chicken or tuna with a cup of brown rice and a small baked sweet potato or a slice of whole-wheat bread. Add one cup of steamed broccoli and a lettuce salad with lemon juice, balsamic vinegar or a non-fat dressing.
• Snack - An apple with one tablespoon of natural peanut butter OR two cups of cherries OR a handful of almonds.
• Dinner - Fish, tuna, salmon, turkey, beef or chicken breast with your favorite mixed vegetables and one cup of brown rice. Add your favorite low-fat dressings.
• Snack - Half a cup of cottage cheese or yogurt with half a cup of your favorite mixed berries.

From day three, you will enter the second stage of your war with your weight.

For breakfast, you can either opt for apples, a protein shake along with a small amount of natural peanut butter, or, the second option is a tasty omelet made from four eggs combined with minced asparagus, and one slice of plain whole-wheat toast.

It is advisable to drink a cup of green tea after breakfast.

For a quick snack between breakfast and lunch, you can eat almonds, or go for plain nonfat yogurt combined with cherries or mixed berries.

Food items recommended for lunch during days three and seven are mouth-watering.

You can eat something from turkey to a Boca burger, tuna in water, or, grilled chicken, along with brown rice.

You can also enjoy a small backed potato, small sweet potato, or one slice of whole-wheat bread.

Make sure that your dish also contains broccoli with honey and mustard, along with plain lettuce and bit of lemon juice.

For a snack between lunch and dinner, it is advisable to eat an apple with a small quantity of natural peanut butter.

The second option is eating cherries, and the third option, eat almonds while on the go.

As pointed out earlier, weight loss does not mean starvation.

For dinner during days three to seven, you can pick from dishes like freshwater fish, tuna, salmon, turkey or grilled chicken, beef burger or sirloin steak.

Make sure that your dish also contains lots of mixed vegetables, honey and mustard, lettuce, fat-free dressing, and steamed brown rice.

Before sleeping, you can also opt for a small amount of cottage cheese with half a cup of berries or a small amount of plain nonfat yogurt with half a cup of berries as a quick snack.

Sleeping Pattern

Brigham Young University's researchers suggest that people who follow a proper sleeping pattern can manage to keep their body fat in control.

This may sound weird, but following an incorrect sleeping pattern can influence your decision making.

Less sleep can also result in weight gain.

Sleeping for a fewer number of hours can trigger hunger.

Your diet plan can go for a ride if you get inadequate sleep.

So, health experts recommend people to sleep for at least seven to nine hours during the night.

But if you cross nine hours, again that can trigger weight gain.

What time do you need to get to sleep in-order to wake-up by 6 AM?

Can you manage to go to bed by 11 PM every night?

Understand your own sleeping pattern, and try to answer these questions.

Then, start following a new sleeping pattern before those seven initial weight loss days.

If you are one of those individuals who love to press the snooze button, you should ask your wife, girlfriend, or parents to wake you up on time every morning till your body starts responding to your new sleeping schedule.

Say no to working night shifts, at-least during the first seven days of weight loss.

Exercise Pattern

Cardiovascular exercises and strength training exercises are the best for weight loss.

Strength training may require an expert's assistance.

But cardiovascular exercises like swimming, cycling, and running are something that you can start any time, even if you have set a small budget for your weight loss plan.

Around 45 minutes of cardio exercise every day can prove to be good enough, and you will feel better while looking at yourself in the mirror after seven days.

As your body gets more used to exercising, you can increase the time to an hour or more.

However, if you are looking for the best results, it is advisable to join a gym and hire an experienced trainer.

Forget about the unsuccessful weight loss attempts you've made in the past!

Surveys suggest that every month, hundreds of people join the gym, health clubs and create timetables for exercises.

But, most of the people get exhausted on day one and stop following their weight loss plans from day two.

So, even if you have failed before, there is no need to worry. Y

ou can wipe the slate clean, and start from scratch, and face those obstacles in a better way than before.

Just try to avoid mistakes that made you with your previous exercise plan.

Your willingness to lose weight is enough to help you reach your goal!

Set Targets That Are Achievable

Why do you wish to reduce your weight?

Do you wish to impress your loved ones?

Do you wish to use those old garments by reducing your weight?

Is it that your doctor has advised getting rid of excess weight?

These questions will offer energy and motivation for your mind to move forward.

Make sure that you set exercise and food-related targets that are achievable.

If you know that you cannot wake-up at 6 AM in the morning to workout, set the alarm for 7 AM from day one.

If you know that you cannot run for more than thirty minutes, don't allow more than thirty minutes in your timetable for the run and don't push yourself too early.

Make A List Of Everything You'll Need Before You Start

Every task requires the set of the right gear.

Make sure that you purchase and keep all the necessary health-related beverages, nutritional food items, shoes, track pants, and t-shirts for exercising.

Make a list of all the possible items that you may need during these seven days in which you plan to start your weight loss journey.

If you are planning to join a gym or fitness center to perform exercises, make sure you pay your membership fees in advance.

On the other hand, if you plan to exercise at home, buy all the necessary equipment well in advance before these first seven days.

Plan Exercises And Diet Changes That Suit Your Lifestyle

Most of the time, people fail to follow an exercise routine or diet plan because they fail to fit in their day to day life.

As mentioned earlier, plan something that you know your body can sustain.

You may feel tired and stressed on day one and two, but stay strong and survive during those first two days like your life depends on it, because it very may well!

Later, you will start feeling great about your routine.

Celebrate When You Reach A Milestone

Celebrating your achievements will offer energy to keep going, freshen-up your mind and motivate you even further.

So, whenever you reach your first goal, try to celebrate by rewarding yourself.

Buy a new gadget for yourself, buy new garments, or spend a day at a spa and opt for a body massage.

If you follow all the food, sleeping and exercise pattern tips along with the additional instructions, you are sure to end-up losing ten pounds or even more in those seven days.

Then keep pushing forward!

How much would you be ready to pay if you found out there was a pill that has been proven to help you lose 10 pounds in a week?

The chances are that you wouldn't mind any amount as long as the result was guaranteed. But do you know what?

You can eat your way to good weight and health. Other factors being kept constant, you are what you eat. Be on the wrong diets and you not only become a heavyweight but a recipient of many illnesses.

In this piece, we shall be considering 5 different diets that can help you lose weight very fast without affecting your health. If you are a celebrity or not, and have been watching your weight or seeking some supplements to your daily exercise to get rid of excess fat, you are in the right place. You don't have to pay for this "pill."

And you don't have to starve yourself either. No need to worry about side defects because there are none. After you go through the 5 diets discussed here, you can choose whichever resonates with you depending on your nutritional needs.

Weight Loss Diets That Work Fast

1. The Cabbage Soup Diet

This is most appropriate for you if you love cabbage and can eat it as many times as possible. In addition to your regular exercise, cabbage soup diet works so fast that within a week, you can lose as much as 10 pounds. The beauty of this diet type is that there is no limit to the amount of cabbage you can eat in a day.

Cabbage is loaded with a lot of fiber which your body needs to get rid of toxins in your system. One celebrity that has adopted this diet plan and has worked for her is Jaime Presley who acted in the TV series titled "My Name Is Earl." With the aid of the cabbage soup, she was able to get rid of the excess 32 pounds that she gained while she was pregnant.

Another celebrity who has also become a big fan of the cabbage soup diet is Sarah Michelle Gellar who starred in "Buffy And Vampire Slayer." You just have to increase the intake of cabbage soup while reducing other types of food. It works very fast.

2. The Low-Carb Diet

This diet type ensures that you consume foods whose carbohydrate content is low and it really works fast if you follow it. These low-carb foods, though low in carbohydrates that can decrease your weight, are really rich in vitamins and minerals that function in improving body metabolism.

Examples of low-carb foods which you can begin to eat to lose your weight quickly are strawberries, milk, spinach, tomatoes, broccoli, sea bass, chicken breast, herbs and a whole lot of other green vegetables that may be readily available around you.

The working mechanism of this diet rests on the fact that too many of carbohydrates in your system can result in insulin imbalance which, in turn, can lead to excessive weight gain. This diet ensures that of the 100 percent calories you take every day, only 10 percent comes from carbohydrates, 60 percent would be fat, while the remaining 30 percent would be from protein.

It should be noted that there are different types of proteins but of all, the lean protein should be chosen for fast weight loss. Similarly, only mono and poly-saturated fats should be consumed. Examples of such fats include nuts, peanut butter, olive oil, fish oil, seeds, and flax oil.

You need to know as well that there are different types of low-carb diets and these differences are based on the percentages of the calories from carbohydrates. But for a really fast weight loss, you have to choose one in which grains such as pasta, flour, and bread and even beans would be at the minimum.

3. The Juice Fast Diet

This is a crash weight loss diet that you can be on if you have a target to meet. You may not even have to bother with exercise that much when you are on it as it is known to bring about very fast result in weight loss with no known side effects. When you are on this type of diet, all you feed on are fruits and vegetables and nothing more.

You can try it for 2 or more days at a stretch and then incorporate some low-calorie carbohydrates in-between. This type of diet is also known as Fat Sick and Nearly Dead diet. It was popularized by the 2010 documentary in which an Australian by the name Joe Cross placed himself on a 60-day juice fast diet during his journey across the U.S. On his way, he met an Iowa truck driver named Phil Staples who was morbidly obese.

Joe then convinced him to join him on his juice fast diet and he did. Consequently, Phil Staples lost 80 pounds and never needed to continue using any medication. You may not have to go 60 days on a juice fast but as earlier mentioned, if you can observe it for up to 72 hours at a stretch, you are sure to witness a really fantastic result.

4. The Volumetrics Diet

This type of diet ensures that you eat to your satisfaction without taking in too many calories. In other words, it is based on achieving satiety while keeping your body calorie level in check. The foods you eat here are normally low in density but are high in volume. Examples of such include cucumber and watermelon.

They have a high water content such that when you eat them, you get the satisfaction of being full and you don't load your body with too many calories. In the scale of volumetrics eating, all foods can be categorized into four types, the first of which is very low-energy-dense-foods whose contents are mostly water and fiber.

Some examples are non-starchy vegetables, soups that are broth-based, fresh fruits and dairy products that don't contain fat. The second category is low-energy-dense-foods and the types of food that fall in this category are grains, breakfast cereal, starchy fruits and vegetables, legumes, meat that is low in fat, beans, rice, and so on. These foods are dense but low in energy.

The third category in volumetric diets are foods which are of medium-energy. Examples are ice creams, meat, salad dressing, cheese, bread, cake, and pizza. The last category is high-energy-dense foods which include oil, butter, crackers, chocolates, cookies, nuts, and chips.

In effectively losing weight within a short time, volumetric diet requires that you eat more of the first two categories while category 4 should be drastically minimized. Category 3 should also be taken with caution.

5. The Grapefruit Diet

Grapefruits are believed to have enzymes that burn fats and as early as 1930, the diet has been in vogue to eliminate as much as 1000 calories of fat in a single day. If you love grapefruit, it may be the time to revisit it for your weight loss. However, in using it, you would have to be on low-calorie foods too and couple it with regular exercises.

Kylie Minogue was one celebrity that used it and reported that it worked. Brooke Shields equally attested to this fact too. For longterm weight loss, you may have to incorporate the grapefruit into your diet.

Final Remarks

Since your body is at stake here, you would do well to cross-check with your physician with which weight loss diet is best for you. That's because there are really no hard and fast rules on this subject. However, the information contained in this piece is reliable to a large extent as many of the diets have been proven to work.

They should help you to know which types of food to be avoided and which type of diet plan you can opt for when you discuss it with your physician.

I've gotta tell you about these easy, no-exercise weight loss tips to burn fat!

Make these simple changes to your diet and lifestyle to slim down and get that beach-bod for summer without setting a foot in the gym!

“I knew I should have said no to that second slice of pie!”

“That third glass of wine was just too much, but I couldn’t resist.”

We get you! We have the same problem as well.

Now, people often believe that hitting the gym and sweating it out is the only chance to get back into that same pair of jeans we just love too much but that’s just not true.

Yes, exercising can help you lose the weight BUT... we’ve come up with 10 easy weight loss tips that speed up the process without hitting the gym.

1. No More Skipping Meals

The belief that skipping a meal, especially breakfast, will help you to shed some pounds is erroneous.

Yes, at the moment you take in no calories but what happens when the hunger pangs kick in?

We leave that part to your imagination.

Breakfast is essential for a healthy diet.

Not only does it provide your body with the nutrients and energy it needs to start off your day, but it also jumps start your metabolism which aids in weight loss.

2. Have Three Full Meals A Day

“What?? How do I lose weight that way??” You think.

Well, eating three full and nutritious meals a day will keep your body nourished.

It will also ensure that you are satisfied and stop you from hunting for food due to hunger.

Make sure your meals are well-planned and provide you with the right amount of each food group.

Trust us, that is the best way to lose weight.

Protein, fiber and healthy fat in all your meals.

3. More Fiber Please

Fiber is so important for weight loss. Why?

Well, for starters it aids in proper digestion and serves as a natural detoxifier for the body, cleaning the built-up toxins from our system.

But wait, there’s more.

Having a lot of fiber in our diet helps us feel fuller for longer periods of time.

Yup, it is slow to digest and therefore provides us satisfaction for hours.

That can stop you from reaching for that bag of chips waiting to be opened in your snack box.

4. Protein, Protein, Protein

Just like fiber, you need a lot of protein in your diet if your serious about losing weight.

The mere digesting of this essential food group causes you to burn calories.

Yup, that’s right!

In fact, 25-35% of what you eat is used by the body as fuel to burn the protein you just ate.

Now, we’re talking about healthy proteins here, like salmon, turkey, lean meat and soy.

Protein is also muscle food.

You lose fat and build up your muscles just by incorporating this into every meal of your diet.

5. Bye-Bye Sugar

“Tears roll down your cheeks.” We know, it hurts!

But yes, sugar could be the number 1 reason why you’re packing on those pounds.

Read the labels of the ingredients you take in and many of it have added sugar.

These tiny, beautiful crystals that look harmless and taste so good actually triggers the liver to store fat efficiently when it gets into the body.

And the storage happens in all the weird places too.

If you’re headstrong about losing your unwanted weight, cut your sugar intake and make room for more fiber in your body.

That would be your best shot!

6. Get On The Scale

Studies have shown that people who took the initiative to check their weights on a daily basis lost more than those who did not.

This study shows that realizing the effects of what you put in your body and taking responsibility for your weight gain or loss can be crucial to your long-term goals.

People who tracked their success had more drive to keep going than those who simply followed their diet.

7. Understand Your Nutrition Label

When on a diet and heading to the grocery, we do check the nutrition label.

We look at how much calories a serving of the product will give us and go for the lower counts.

However, that isn’t the only thing you should be watching out for.

Research has found that many products that are low in calories have a high amount of sodium or sugar.

When serious about losing weight, that is not acceptable.

Watch out for those small details and double the effects of your diet in no time.

8. Know How To Combine The Right Food

After learning how to read nutrition labels right and permanently cutting sugar-rich food out of your diet, it’s time to get yourself acquainted with the right food combinations to help boost your weight loss even more.

When preparing your protein, it’s good to season it with healthy spices like cayenne, chili and rosemary which add nutrition to it.

Also, start beating your eggs and toss in some tomatoes for added lycopene. You can also drizzle some lemon on your salmon.

Be adventurous and keep your meals fun and healthy.

9. Antioxidants

Found in our favorite vegetables and fruits, antioxidants are good for our diet in more ways than one.

Who doesn’t love youthful, glowing skin?

We all want to age gracefully and having the right number of antioxidants in our bodies daily helps us to achieve just that.

It also supports detoxification in our bodies and reduces the risk of heart disease and cancer.

Have some of your favorite berries or a cup of green tea daily to meet your daily antioxidant requirements.

10. Nuts For Nuts

Many people believe that nuts are bad diet food because they are high in calories.

However, these are what we call good calories.

They are full of healthy fat which the body needs to support healthy weight loss.

It is also a good snack option because it is very filling and satisfying, keeping you from bingeing away.

Wish you could burn twice as many calories without having to spend hours in the gym?

These easy weight loss tips will help you lose weight without sacrificing hours and hours each day!

We all know it’s not good to be sat at a desk all day, we all know we should be exercising more, but for most of us there just aren’t enough hours in the day.

But what if you could make your daily tasks into your workout and cut out the gym altogether?

Sounds too good to be true?

It’s not! And we’ve got the top 16 changes that you can incorporate into your daily routine that could help you burn twice as many calories without eating up your free time.

1. Keep It Clean

Perhaps not everyone’s favorite chore, but cleaning is one of life’s necessary evils and if it has to be done you might as well lose that extra belly fat while you’re at it!

To make the most of your cleaning sesh you need to stay mindful about your movements.

Engage your core as you bend over or as you push the vacuum around.

You can increase your strength and balance by balancing on one foot while you clean surfaces or scrub the dishes.

Just 25 minutes of cleaning will burn a whopping 100 calories - so what are you waiting for?

2. Add Some Weight

Invest in some ankle weights and leave them by your front door, so whenever you step out to run an errand you’ll be reminded to slip them on.

Whether you’re heading to the shops or out for lunch, you’ll be burning extra calories as your legs work harder to carry you around.

3. Get on Your Bike

Save money on fuel or public transport and hop on your bike to work.

Studies have shown that just 20 minutes of light exercise in the morning increases overall employee happiness, so you’ll be the ray of sunshine in your office every day!

4. Got a Pooch? Get Playful

Just walking your dog is good exercise but you can maximize the fat-burn potential of time with your pup by joining in his playtime.

Just 10 minutes of active playtime every day with your dog can burn up to 15,000 calories in a year!

5. Why Sit When You Can Stand

Many employers now offer standing desks for their employees and the benefits are enormous.

Not only will you burn up to 160% more calories per hour but studies have shown that sitting for long periods can cause back and neck pain.

6. Get Frisky

A recent study by the University of Montreal showed that women burn 69 calories during the average sex sesh, and men burn 100.

What better reason do you need to get in the bedroom?

7. Take the Stairs

It’s an obvious one but taking the stairs instead of the escalator or elevator is going to burn calories like nobody’s business.

Climbing stairs works both your cardio and your legs so you get a much bigger calorie burn.

If you’ve got to go to the 15th floor, why not walk up the last two flights? Just two flights a day can burn pounds of fat in a year.

8. Get a Ball

Trade-in your desk chair for a stability ball and work your core while you earn your dollar.

The instability of the ball means your body has to constantly make micro-adjustments to keep you balanced - you won’t notice it at the time but this can burn up to an extra 100 calories a day.

Plus stability balls are great for your posture!

9. Mini Workouts

Just two and a half minute bursts of exercise are enough to boost your metabolism and kick-start your body into burning calories.

Try setting a timer at your work desk and every hour complete a high-intensity mini-workout at your desk.

It could be burpees, push-ups or jumping jacks, just make sure you give maximum effort for two to two-and-a-half minutes.

10. Take a Walk

If working out frantically at your desk every hour is not going to go down well at your office, then try to at least get-up and walk for two minutes every hour.

Make sure you time yourself when you walk because two minutes can get you quite far in an office - it’s not just to the water cooler and back!

Go for a walk to another floor, but make sure you take the stairs!

11. Get Active With Your Kids

Join your kids’ backyard games to burn calories while you bond.

Games like tag, hopscotch and hide and seek will have you running around like a big kid and can be a great form of exercise.

If you don’t have kids why not offer to watch your friends’ children so they can get some much-needed peace and quiet for the afternoon?

12. Do the Boogie

Whether you are at home, out partying or even at work, shaking your booty for just 18 minutes will burn over 100 calories.

It’s also a great social activity where you can meet new friends and have fun doing it.

A study by the University of Brighton even showed that certain kinds of dance can burn more calories than going for a run!

So why not check out classes in your local area?

13. Get off a Stop Early

If it’s too far for you to bike to work then you can still sneak in some extra calorie burn by getting off your public transit a stop early and walking the rest of the way.

The walk will freshen you up, get your muscles working and get rid of that dreary commuter vibe, all the while making you slimmer and fitter!

14. Walking Meetings

Why sit in a stuffy office to have a meeting when you could be just as productive outside?

Walking meetings are becoming more and more popular as bosses and managers realize the benefits of getting their staff up and moving about.

15. Take a Hike

Escape the city at the weekend and take a hike in your local countryside.

Or even go exploring in your city - you choose!

Either way, you’ll burn up to 300 calories an hour just by walking briskly and taking in the scenery.

16. Go to the Park

Next time you have a social gathering with your friends why not grab a football and have a kick-about in the local park?

Anything that gets you moving will burn calories, whether it’s frisbee, ping-pong or good old fashioned catch.

Many of us struggle to lose weight - but imagine losing 70 pounds? That's an incredible feat.

We've put together the best weight loss tips from women who've lost a lot of weight and kept it off.

Losing weight and maintaining a healthy lifestyle has become a fad that everyone seems to want more of.

Every so often a new super-food is discovered and announced.

That then becomes incorporated into the diet of every health-conscious individual, baked into their cookies or mixed into their favorite dish, to reap all its health benefits.

This goes on until the next super-food comes to play and then the process continues.

It’s the same for wonder diets and new exercise programs.

We try them to reap the possible benefits we envision.

Wonder why this is so? That’s simply because, as individuals, we like to go for what’s best.

Now, what if I told you that to maintain a healthy lifestyle and diet does not really require major changes or decisions on our part.

Sometimes, it’s the little things that matter.

There are simple routines you can follow to help you sustain the lifestyle that you want.

Here are some that you can try out.

1. Stick To The Diet You Know

Studies have shown that people who regularly ate the same thing had smaller bellies than those who always tried new things.

Sounds boring, yeah? However, it’s because newer flavors excite you and cause you to indulge a bit more.

Eating your regular meal makes you eat the same portion and feel satisfied with it.

If you’re already doing this, switch to a healthier option like a whole wheat sandwich with greens for better results.

2. Read Healthy Articles

You want to keep your mind as nourished as your body so read material that will cause you to make better choices on a daily basis.

Research found that people who actually practice this make improvements into their diet and are encouraged to follow exercise plans.

Subscribe to newsletters or magazines that you enjoy and inspire you to try harder.

3. Have A Good Breakfast

You probably always hear the saying, “Breakfast is the most important meal of the day.”

Here's a reminder - you don’t hear it for nothing.

Many women think skipping the meal helps in keeping a flatter tummy.

That’s wrong! Having no breakfast starves your body of essential nutrients and causes you to gorge over the next meal.

Your metabolism has no way of starting up if you give it no fuel.

Thus, you’re stored up fat stays as it is and there are higher chances of obesity that way.

Feed your body with the right food when you wake up.

Give it lean proteins, good carbs and fiber for a balanced, nutritious meal.

4. Have An Early Dinner

People have questioned whether eating an early dinner really does promote weight loss or not? Well, the answer is yes.

Eating an early dinner gives the body enough time to digest the food more efficiently before hitting the sack.

Therefore, it also promotes better sleep while fighting off the possibility of indigestion.

Research has found that eating dinner 3-4 hours before sleeping is best.

Follow that for a healthier you.

5. Plan The Snacks You Take

Yeah, we all think snacking is a bad thing but think again.

Having regular snack intervals between your bigger meals actually promotes a faster metabolism.

Giving your body fuel to digest keeps it burning thus aiding in fat breakdown and weight loss.

Also, snacking helps you fight the hunger pangs that come marching in when the body is low on sugar.

Have healthy munchies planned for your day, like fruits, veggie sticks or nuts, that are filling and nutritious.

6. H2gO

Drink tons of water daily! Have it first thing in the morning and even before every meal.

Our body is comprised largely of water and thus it is necessary for all of our body processes.

Water is beneficial in promoting digestion and is the best cleansing ingredient available to man.

It also aids in speeding up our metabolism.

Want to lose weight fast and in a healthy manner?

Increase your water intake and try to have it warm.

You will reap the rewards in no time.

7. Weigh Yourself On A Daily Basis

What?? Are you serious?!?

Yes, we are and we’ll explain why.

Weighing yourself can be difficult for many, especially after indulging on a meal or having that slice of cake you know you shouldn’t have had.

However, it’s also the best eye-opener.

We know we are at the moment, we know where we want to be, and weighing yourself daily teaches you how to get there.

How? You realize the effects of your different food intake on your body.

You realize what works and what doesn’t when it comes to your workout and your diet resulting in you making better choices in the long run.

8. Give Yourself Rewards

When you’ve finally established your routine, and are doing great in following it, incorporate a reward system for yourself.

This is great in so many ways. It can be something to work for and look forward to.

When you have a reward day planned, you work hard right before to compensate for what’s in store.

You get yourself excited, thus, motivating you as well.

It also serves as a great form of relaxation.

Whether it’s a spa day, lunch with friends, some cocktails after work, or a dinner and movie date, it’s a time for you to have a break and unwind.

Dieting and working out can be tiring both on the mind and body.

At times, taking a breather can be just what you need and you’ll be ready to get back to routine in no time.

9. Whole Grain Goodness

Whether it’s bread or pasta, brown is so much better for you.

They are rich in fiber which is good for proper digestion and burns much slower keeping you satisfied longer.

Stick to whole wheat or whole grain products to keep you leaner.

10. Go A La Carte

Research has found that consumers who order a la carte have fewer calories than those who order meals to share.

That’s because, many times, we end up eating more with shared orders than we actually should.

Having your own plate with just enough food for you is a better option to choose.

As women age, it becomes so much harder to lose weight and target certain areas of your body that feel out of shape.

You start to notice that stretches and other body movements become a bit more difficult to achieve.

Our metabolism slows down a great deal and body parts that were once shaped beautifully by muscle start sagging and packing extra weight. “What’s going on?” you think.

Dresses and skirts feel a bit tighter and the size 6 jeans that once fit perfectly no longer does.

You carry on with the same diet, yet if feels like you’re just bloating.

Well, let me tell you that this doesn’t have to be the case.

It is very much possible to approach your 40’s cellulite-free and with a flat tummy.

Yup, you heard me right.

We came up with a list of ten items you definitely should look at if you want to look fab at 40!

1. A Pound A Year

Yup! Unfortunately, the myth is true.

People between their 40’s and 50’s can gain up to a pound a year despite having the same diet.

However, professionals have attributed the cause to a lower rate of activity.

Simply put, we are not as active as we used to be.

To fight the trend, establish an exercise routine that will fit your schedule and you can easily follow.

Brisk walking at night, 2-3 yoga sessions a week or any other form of activity which will help you keep the pound away would do.

2. Drink More, Eat Less

Studies have shown that drinking a full glass of water before eating, preferably warm, helps, a lot in weight loss.

Why? If you’re tummy is full from the water, you are more likely to eat less.

It would also be good to take small sips in between your meals and before grabbing a snack.

Many times, we think our body is asking for food when what we really need is a glass of water.

Drinking lots of water is very beneficial for your body and is the best way to keep the pounds at bay.

3. Fruit Is Our Friend

If you’ve decided to cut fruits from your diet because of the sugar it contains, you’re making a huge mistake.

Yes, fruits have sugar but it’s the natural kind – what our body and mind burns as energy.

Fruit is also a good source of natural fibre which helps in digestion and water which makes us feel full.

The nutrients we get from the different fruits we eat is essential and thus promotes health and wellness.

4. Speed Up Your Metabolism

It is natural for our metabolism to slow down as we age.

That is why it is so much more important to engage yourself in physical activity.

Don’t lose your muscle.

Build it up because the more muscle you have, the greater number of calories you will burn.

Muscle also gives the body beautiful shape.

5. Include Fermented Food In Your Diet

Yogurt, kimchi and sauerkraut are some examples.

Digestive problems start to become an issue at this point in your life and you will want to help your body fight that.

Along with water and fruits, fermented food also aid in digestion and are powerful for cleaning out build ups of waste and toxins in your body.

Eat pro-biotics as well to keep good bacteria working in your tummy.

Want a flat belly? Then keep your tummy healthy.

6. Super Foods

Let me name a few.

Eggs, for starters, has only 72 calories but 6 grams of protein.

Researchers have found that having them for breakfast actually helps you slim down.

Brussel sprouts have more glucosinolates in them than other vegetables.

These are compounds that detoxify the body.

Oats are another super food.

Your body digests it slowly so it keeps you full all morning.

It is beneficial for you to get to know the super foods that will help your body stay healthy and keep it in the shape you want.

7. Carbs To Make You Slim

When we think carbs, we immediately imagine the worst.

That’s because a lot of the diets advertised these days actually make you cut them out completely.

It is exciting to know that some carbs can actually keep us slim and help lower our cholesterol.

Of course, portion control when it comes to carbohydrate intake is still key but food like brown or red rice and whole grain breads and pasta can actually help the body in digestion thus keeping it slim.

Don’t say no to carbs altogether.

The key is to choose the carbohydrates you eat and make sure it benefits your body.

8. No Skipping Meals

When we were younger, skipping a meal was the fastest way to lose the weight we needed to.

That worked then; but as you get older, you will notice that isn’t the case anymore.

The body no longer responds the same way.

It actually stores up calories to burn just in case it needs to thus packing in more pounds into your system.

The best way to keep your weight down is to eat healthy snacks like fruits and vegetables several times a day.

Yup, you’re better of having small regular meals.

9. Low-Salt Diet

We already know that salt makes the body retain water and so we definitely want a low-salt diet.

Another thing salt does, is make us eat more food.

According to studies, salt messes with the messages within our body to tell us to stop eating and so we end up eating more.

Interesting, huh> No more salt!

10. Full-Body Workouts

According to a fitness expert, when you reach a certain age, full body workouts are more effective in keeping your whole system healthy.

We make the mistake of simply focusing on our core and that just won’t work.

Instead, engage your whole body to have better results with your workout.

Ladies, do you struggle with weight loss?

Tired of your weight going up and down?

Check out these fat loss tips that are proven to shed pounds.

Want to stay skinny this year?

If you want to get something done, you listen to people who got it done, right?

So, we searched for ideas for staying fit from people who really do it like Padma Lakshmi, Shaun T, and Maria Menounos.

We discovered the 50 best-kept secrets and tips that you won’t get from your doctor or weight-loss guru.

1. It’s better to be healthy than thin

Maria Menounos’ first tip is to stay healthy.

According to her, health is the most important thing in your life and if you want to be thin, too, that’s a big plus for you.

Many thin people can be unhealthy, living on energy drinks and soda and starving themselves.

They don’t have a quality life and most of them are unhappy, too.

2. Drink tea in the morning

Padma Lakshmi, the Top Chef host reveals that she always starts the day with ginger tea, which consists of black tea, milk, honey, ginger, and cardamom.

Her breakfast ritual includes also a green juice with mint, beets, kale, carrots, apple, and ginger or a three-egg-white, one-yolk scramble.

3. Have your coffee with heavy cream

Cassie Bjork, RD, LD, always order a plain cup of coffee, but she has it with heavy cream.

Heavy cream is a healthy fat that gives you energy and brainpower since it is a healthy fat.

A benefit plus is that it makes your coffee taste more decadent.

4. Crack the color code

You can get nutritional information through the pigment of the produce.

Here are five different color categories of fruits and vegetables and their benefits to your health.

• Whites- pears, bananas, onions, cauliflower, garlic.
• Health benefits- lower the risk of heart disease and reduce the LDL cholesterol levels
• Greens- kiwi, spinach, broccoli, Brussels, honeydew, cabbage, sprouts.
• Health benefits- protect eyesight, teeth, and bones.
• Blues and purples- blackberries, plums, blueberries, purple grapes, raisins, eggplant.
• Health benefits- reduce the risk of several types of cancer and keep your memory sharp.
• Yellows and oranges- grapefruit, peaches, oranges, mangoes, cantaloupe, pineapple, carrots, squash.
• Health benefits- prevent eye diseases and improve the immune system.
• Reds- strawberries, cherries, raspberries, cranberries, red apples, radishes, tomatoes.
• Health benefits- boost the blood flow to the heart and prevent Alzheimer’s disease.

5. Run a marathon, not a sprint

A long-term, gradual approach will provide better results when trying to lose weight.

According to Maria, slow and steady is the most realistic and smartest way to get slimmer.

Such gradual changes in your lifestyle will prevent you from gaining back weight and will get you where you want to go.

6. Pour a glass of Pinot Noir

Pinot Noir is rich in resveratrol, which has been established like a blast fat.

It contains five times more than the amount in California cabernet sauvignon.

7. Treat yourself with a glass of Guinness

Sam Adam Light was recognized for its discernable nutty flavor and full body at the Light Beer Taste Test.

Most of the beers have fewer than 175 calories, but even the extra-heady brew contains 250.

It’s the extra heft of carbohydrates that make the beer different than other alcoholic beverages.

8. Avoid THIS type of soda

It’s commonly known that all sodas are bad for your health.

But, fruity ones carry more sugar and contain more artificial colors- chemicals that can be associated with concentration and behavioral problems in children.

9. Make PB + JS

Peanut butter and jelly sandwich is the perfect post-workout snack.

It contains approximately 400 calories, 20-30 grams of protein and 50-65 grams of carbohydrates.

A small bowl of pasta or lean meat can do the trick, too.

10. Don’t buy bottled spices

Spices’ essential oils fade with time, so instead of buying a bottled spice that you would use only twice a year, buy them on markets or specialized stores where you can choose an amount that fits your needs.

It’s cheaper and you’ll get fresh and potent spices.

11. Choose the right cut

Skirt or flank steaks are lean cuts that contain rich deep and beefy flavor.

And it will cost you half the price that you would buy for a tenderloin steak.

12. Power up your pasta

Pasta meals are often considered bad because of a lack of substantive nutrition.

However, you can improve your pasta dish by adding 8 ounces of grilled rotisserie chicken, 8 ounces of sliced cremini or button mushrooms prepared with onion and garlic, or 8 cups of spinach stirred with the pasta.

13. Go wild

Meats like bison, venison, and ostrich contain the same amount of protein and iron as pork but have fewer calories and fat.

A buffalo burger has approximately two grams of fat and 24 grams of protein as opposed to 10 grams of fat contained in an average hamburger.

14. No fancy crackers

Your body runs on chemical energy and it’s fueled by the oxidation of carbohydrates, fats, and protein that occur in our cells’ mitochondria.

So, you need to track fats, protein, and carbohydrates in addition to calories when evaluating your foods.

15. Divide and dine

Here is a golden rule: divide your meal in and eat half.

Wait for 10 minutes before you dig in the second half.

That way your stomach will have enough time to digest it and decide whether you have had enough.

16. Go for 100

Cornell University food and brand lab conducted an experiment giving the participants a single bag containing 100 Wheat Thins or smaller bags with 25 Thins each.

Those given the big bag ate around 20% more.

Bottom line- stick with the small 100- calorie packs.

17. Work the perimeter

In supermarkets essential products like bread, milk, and eggs replaced in the back and along the perimeter of the supermarket so that the costumes travel to each part of the store and expose themselves to multiple temptations on the way.

So, next time, just go straight forward to your product.

18. Check yourself out

Approximately 80% of candy and 61% of the salty-snack purchases are impulsive buys.

But, that number tends to drop significantly when using the self-checkout aisle.

19. Organic is not healthy

Organic doesn’t necessarily mean healthy.

Some of the companies use ‘organic’ just for marketing and still fill up the yogurt or crackers with high amounts of unhealthy organic high-fructose corn syrup.

20. Play with squash

Spaghetti squash is an excellent alternative to pasta.

You’ll feel that you’re eating noodles, but you’ll get a vegetable dose.

21. Scan for new brands

Bear in mind that lesser-known brands are often more affordable and healthier than big-name products.

22. Add 8%

Packagers want to look nutritionally appealing, so they are likely to make an error concerning the nutritional value.

Tufts University conducted research that showed that frozen supermarket meals’ calorie count averaged 8% less than the nutritional analyses.

23. Drink away your heart attack

Replacing the sodas, bottled teas, energy and sports drinks, juices and vitamin waters with lean beverages will get you the healthy benefits of the visceral fat.

Drink more water, unsweetened tea and coffee and milk.

24. Shop on Wednesday

Midweek late night shopping will enable you to get in and out quickly, thus resisting any temptation.

25. Come prepared

The prepared food bought in groceries is a quick and low-cost choice that has been highly demanded in recent years.

However, the nutrition of these products can be concerning because supermarkets are usually just looking to maximize profits.

So, next time go for a rotisserie chicken- it is versatile, healthy and really affordable.

26. Push a cart

People using a pushing shopping cart instead of carrying a basket are more likely to resist the quick-grab impulse.

If you carry a heavy basket around you won’t take time to make smart choices.

27. Read between lines

Don’t reach always for the item that sounds healthy.

Here’s a strategy: find the unhealthiest word on any item and let it guide you.

When you’re reading a nutritional value of a fish fry is not about the fish, it is about the fry.

28. Avoid ‘low-carb’

The healthiest choice is to eat for balance.

Any product ‘low’ in one thing is normally high in something else.

29. Don’t call snacks ‘meals’

Dinner is not a snack.

If you do snack, do it healthily.

A good snack is in the 100-250 calorie range and will help you lose weight.

30. Stay on top of the toppings

Even a healthy avocado grilled chicken sandwich can become a calorie monster if you eat it with a bacon, swiss and mayonnaise topping.

31. Make sure ‘grilled’ means grilled

Most restaurants use a grill that is actually a flame grill, using a generous amount of oil.

If that’s the situation, ask for the broiled meat which will give you a similar effect, only healthier.

32. Recognize salad decoys

‘Decoy marketing’ is part of the restaurant trade as a way to make you order cheaper, more caloric food.

You’ll choose a ‘healthy option’ like salad and feel on track with your diet goals.

The reality is that you will eat a larger and more calorie-dense meal with a calorie count similar to that of a burger.

33. Be wary of a natural

The word ‘natural’ doesn’t necessarily mean ‘organic’ or ‘ no additives’.

Products like ‘Wendy’s Natural-Cut Fries’ still contain added sugars and additives and are far from a healthy choice.

34. Skip the vegetables sometimes

Many restaurants put veggie sandwiches in the menus in order to offer nutritious-sounding menus.

But, remember that it’s all about the toppings.

Even a healthy meal can be drowned in a sea of bad calories.

35. Speak French

The French phrase ‘mise en place’ means ‘have all ingredients ready before start cooking’.

This is essential for stir-frying.

Dice and chop everything you’ll need and measure out the sauces and condiments. Also, make sure you have salt and pepper at arm’s length.

36. Add Umami

Umami is an intense savory flavor found in tomatoes, Parmesan, and mushrooms.

Bottom line: the more umami, the tastier food.

37. Curry

Curcumin is an antioxidant known to fight bacteria, inflammation, cancer, cholesterol and a number of other maladies.

And it resides in turmeric, giving the curry the characteristic hue.

The culinary choices with curry are endless.

38. Become wrap artist

Eating a wrap made of large lettuce leaves is like eating a burrito for a quarter of the calories.

39. Harissa should be your secret weapon

The hot red pasta sauce made from chilies, garlic, and a variety of spices is great for boosting your metabolism.

Mix it with yogurt and use it as a dip, marinade or spread- the choice is yours.

40. Blend Plant Protein Smoothie

Protein smoothies are delicious and high in nutrition.

But, many of the commercial drinks are filled with chemicals that can lead to inflammation and bloat.

Make sure you try vegan protein which will give you all the benefits, without the bloat.

41. Take a walk before breakfast

Exposure to sunlight in between the hour of 8 a.m and noon will reduce the risk of weight gain since it synchronizes your metabolism and undercuts your fat genes.

42. Don’t get thirsty

Thirst is often mistaken for hunger.

Make sure you carry a bottle of water everywhere you go.

43. You need the cheese

According to Fabio Viviani, chef and Top Chef alum state that cooking should be fun.

Make sure you add your own personality to it and enjoy everything in moderation.

44. And champagne also

Balance is the key.

It’s ok to indulge sometimes in something that is bad for your health, but good for your soul!

45. Have a carb curfew

Axing carbs at night pitch the fat-burning switch by increasing the amount of fat-burning hormones released while asleep.

That is why participants in Extreme Weight Loss always consume high-protein and high-fat meals for dinner, instead of starchy and sugary carbs like potatoes and quinoa.

46. Be ready for anything

Chris Powell’s number one diet tip is to prepare your meals in advance and always have a healthy snack like almonds with you.

47. Keep it clean

To succeed in your dietary plan remove all temptation from your kitchen and restock it with healthy groceries- fruits and veggies, almonds, turkey, chicken, fish, lean proteins, and eggs.

48. Put down the smartphone

Diners who are distracted during mealtime are more likely to consume more foods since your brain can’t register the experience.

49. Learn to take a joke

15 minutes of laughing can help you burn 10-40 calories.

Also, happy people have an all-around healthier lifestyle.

50. Finally, take action!

Do something towards your goal EVERY day.

Are you a women who struggles with weight loss? Does your weight Yo-Yo around? A little known fact is that it is easier to lose weight for a short period than to keep weight off long-term.

Numerous studies have shown that most dieters are able to stick to their diets and lose weight initially, but after time they return to their old bad eating habits and gain the weight back. Some dieters have even rebounded badly by becoming even more overweight after dieting than when they started!

The problem is that losing weight requires a lifestyle change, not a short term diet. You have to enjoy the food that you are eating while losing weight, and learn to live with healthier habits. So how do you do it? Well, there are a number of tips and tricks which will help you not only lose weight but keep it off long-term.

Healthier habits to keeping the weight off long-term

Several studies have been done tracking the habits of people who have lost weight and kept it off long-term. Researchers James Hill (PhD) and Rena Wing (PhD) initiated the National Weight Control Registry (NWCR), which was used to record the habits of over 6,000 people. From this group, the average amount of weight lost per person was 70 pounds, and the time they had kept the weight off was six years!

Hill and Wing studied this group intensively, and found out that the people in the group shared a number of habits which had allowed them to keep weight off long-term:

1. A low-fat, calorie-controlled diet

People in the group had low-fat, calorie-controlled diets. When controlling portion size and eating low-calorie foods such as soups and vegetables (which are also high in water), it is easier to eat a lower amount of total calories per day.

By reducing the types of foods you have in your diet it can be easier not to overeat – choose foods you love and don’t waste calories on foods you don’t.

2. Consistency, consistency, consistency

Consistency is crucial! Whether it’s Monday or Sunday people who successfully keep weight off follow their eating patterns religiously. This works because you develop a habit that you use each and every day.

Developing this routine is crucial to your success, and it does get easier in time. However, it is important to treat yourself every once in a while – but it is recommended that you plan these little splurges well ahead to avoid overdoing it.

3. Eat small meals frequently

Every 3 or so hours and up to 4 to 5 times daily has also been shown as a key factor in keeping weight off long-term. The feeling of being hungry is usually what causes people to relapse into bad eating habits, but by eating every 3 hours you maintain your blood sugar levels and avoid feeling hungry.

Combined with drinking extra water this strategy really works, as the extra water also helps you feel full longer.

4. A good breakfast

The first thing you should do each day is have a good breakfast. It doesn’t have to take a huge amount of time to prepare – a simple wholegrain cereal with fruit and low-fat milk will keep you going through the morning and help you perform better during the day.

Better yet, you can prepare this the night before and have it ready in the morning!

5. Exercise

You have to exercise. That’s right, there’s no easy way around it, and the most successful in the group were exercising for around 1 hour each and every day. It can be as simple as just walking 5 or 6 miles a day – but if you are having trouble losing weight it is advised to step up the intensity.

Interval training is a very good way to burn calories in a short period of time and is quite intense – your heart rate will be pounding.

6. Regular weigh-ins

The most successful in the group took accountability for their weight loss and increased the intensity of their workout as well as decreased calories when the weight loss slowed. This can be done every day, every other day or once a week – just be consistent.

An important note is to weigh yourself at the same time of day each time you do it as this gives the most accurate results. A good time is first thing in the morning before you’ve eaten anything.

7. Cut down on television/netflix

A surprising habit developed by the group was that they cut their television watching time down to 10 hours every week. This would appear to give them more time to focus on getting exercise and avoid binge eating while sitting in front of the television.

8. Keep positive!

If you slip up it’s not the end of the world, and it was shown that by keeping positive the group was more successful in losing weight. It has been shown that being negative is counterproductive to weight loss – so staying positive is vital to keep you on track.

9. Everybody is different, and others diets may not work for you

There is no right or wrong way to lose weight but what works for a coworker may not necessarily work for you. You have to find what exercises and foods you enjoy so that you can maintain a healthier lifestyle long-term.

10. Don’t lose too much weight too fast!

Losing weight slowly is not only better for your body but allows you to spend more time living with healthier habits. This is vital for long-term weight loss as you adapt to your new, healthier life.

So, you're hitting the gym regularly and eating more healthy than ever, but you still can't see any change in your tummy pooch?

It's super frustrating, I know!

But don't worry, it's likely that you’re sabotaging the fit and toned figure of your dreams because these common lifestyle habits.

1. Reaching For Soda When Thirsty

Just a single glass of soda or other sweetened beverage can contribute to weight gain, especially in the abdominal area.

Drink water infused with fresh fruit, herbs, and vegetables, instead of drinking juice or soda for breakfast or when you feel thirsty.

2. Eating Chinese or Japanese Food Without Chopsticks

Eating with a fork means you’re eating a lot quicker than you would with chopsticks.

Eating slowly promotes consuming fewer calories.

No chopsticks? No problem!

You just try and hold the fork with your non-dominant hand to produce a similar effect. Cool tip right?

3. Grabbing Late-Night Cupcake Treats

Cupcakes are sugar-laden treats that aren’t friends to your abs.

A cupcake can pack approximately 20 grams of sugar which contributes to additional stomach fat.

Try replacing them with some healthier snacks.

4. Obsessing Over Gluten-Free Foods

Sarah-Jane Bedwell, RD, LDN, shared a secret with us - most of the gluten-free breads have twice the carbs of whole-wheat breads because they are made from refined grains, such as white rice flour.

If you need to eat gluten-free bread look for one made with a mixture of whole grains and seeds, like amaranth and millet.

5. Eating Only Mini Meals

Eating mini meals such as two squares of dark chocolate, a handful of almonds or a stack of multigrain crackers is not always the best option for speeding up your metabolism.

Lisa Hayim, MS, RD, and founder of The Well Necessities says that although those meals control the appetite, eating more than three times a day can have an impact on your total food intake.

So, always make sure that the small meals are light and within the needed caloric intake.

6. Avoiding Apples and Bananas

Cutting bananas and apples off of your menu is a mistake.

The potassium found in them de-bloats the body naturally and their natural sugar acts differently than added sugars.

So, don’t say “No, thank you” to apples or bananas anymore.

7. Drinking Wine in Olivia Pope’s Glasses

The recommended alcohol consumption for a woman is one glass of 5 ounces a day -definitely not the size of an Olivia Pope’s glass which holds up to 23 oz!

A glass of wine has 120 calories and your body burns alcohol calories first to get them out of your system as fast as possible.

This means that food calories are put on hold, making it harder for you to lose weight.

And, of course, alcohol stimulates your appetite, making you eat more with each sip.

8. Having Partner Comparison Disorder

Partner Comparison Disorder may not be an official diagnosis, but the struggle is real, especially when it comes to weight loss.

Maybe it has happened to you! You and your partner commit yourself to health, wellness and losing weight.

Both of you work out and eat healthy for a period of time and then, your partner starts to fall off the bandwagon.

You continue your journey and after some time, you realize that he is sleeping in, not working out as much and somehow getting better results!

The point is to understand that women will always have a higher percentage of fat than men, despite consuming fewer calories.

A healthy range of body fat is 20% to 25% for women, whereas for men it's 10% to 15% for men.

So, remember not to compare yourself to your partner and don’t beat yourself if you aren't seeing the same results!

9. Are You Cutting Out Egg Yolks?

Egg yolks are a great source of vitamin D which is proven to help in preventing abdominal obesity.

Also, because of the healthy fat contained in the yolk, you will feel fuller for longer meaning you're far less likely to overeat later in the day.

So, give remember to give the yolks some love!

10. Meeting With People in Restaurants or Bars

Even if you choose a healthy meal from the menu, you can’t control which ingredients go into the dish.

Of course restaurants and bars want their food to be delicious, so it's likely that they're adding extra fats and sugars to the items on the menu.

Dr. Taz says that people who prepare meals at home consume fewer calories than those that eat out.

Try and make your own meals in the kitchen as much as possible where you know exactly what ingredients are going into each dish.

11. Stuck Eating the Same Thing

Most women on a diet repeat the same meals over and over.

This habit lovers your metabolic rate and prevents probiotic diversity in your stomach.

According to Dr. Tasneem Bhatia, MD, also known as Dr. Taz, food diversity challenges the gastrointestinal system by giving new sets of probiotics with each new food, increasing your metabolic rate.

12. Late Night Binge Watching

Researchers constantly show a strong connection between being overweight and getting low amounts of sleep.

The shorter a woman sleeps, the higher her body mass index is likely to be.

So, next time instead of binge watching your favorite series on Netflix, brush your teeth and try reading a book in bed.

Be sure to get 6 to 8 hours of beauty sleep and you'll find yourself losing pounds without even changing anything else!

13. Pre-Workout Eating

Your trainer must have told you to eat something before and after a workout.

These words can become so ingrained into your brain that you eat whether you’re hungry or not.

But, you may have enough fuel from recent meals and not need more calories, especially if you have had a large meal the day before.

If your last meal was more than three hours before your upcoming workout, grab a healthy snack rich in carbohydrates like a banana and you'll be good to go!

14. Starbucks Addiction

The new holiday flavors that Starbucks and other coffee chains offer contain up to 300 calories, and they're filled with more than a day’s worth of sugar.

Next time, go with a lighter version of your favorite coffee flavor or treat yourself once a week.

15. Thinking that Kettlebells Add Bulk

A lot of women are worried about adding too much muscle.

There's nothing to worry about because women naturally have high amounts of estrogen which makes it harder to build muscle, so it's not possible to become too bulky no matter how much weight you're lifting!

Muscle cells also burn more calories at rest because they need more energy to maintain themselves, compared to fat cells.

Adding weight training exercises to your workout routine will increase your muscle-to-fat ratio and you'll look much more lean and toned.

16. Not Believing in Healthy Fats

Eating food with monounsaturated fats like fish and nuts is proven to promote losing abdominal fat.

Simply put - your waistline won’t be happy without enough healthy fats.

You need to get a sufficient amount of Omega-3's and Omega-6's in your diet, without them you'll see far less than optimal results!

17. Consuming Too Much Salt

Even if you're on a low-calorie diet eating too much sodium promotes belly bloating and water retention.

This could be the reason you're not losing pounds and still looking bloated.

Try to eat less processed foods high in salts like pizza, bread and any type of processed snack.

Consume more foods lower in sodium or whole foods made with fresh ingredients.

18. You Are a Meat Head

Although your body benefits from meat protein, eating a lot of eating can compromise your health and your flat belly.

Try and incorporate more plant-based foods into your diet because they offer you lower levels of saturated fat and cholesterol; and provide higher levels of fiber, potassium, magnesium, carbohydrates, and antioxidants.

19. Saving Calories For Later

Saving the calories for your late night tacos and margaritas date doesn’t quite work out as well as we'd like.

By the time you get there, the feeling of extreme hunger will hit you and you will look for food high in calories.

Plus, the alcohol will stop your body metabolizing the calories efficiently and increase your appetite.

Instead, consume normal meals before any dates and enjoy your cocktails with light snacks instead of heavier foods.

20. Overdoing The Coconut Milk

Think coconut milk is the healthiest option? You’re wrong!

Although it’s plant-based, it is high in fat and has little to offer in protein.

So, you’re better drinking coffee with low-fat milk or just sticking to water.

21. Making Dietary Changes Just to Be On Trend

It’s important to understand why you want to make changes in your diet.

You need to educate yourself and talk to a doctor before making drastic dietary changes.

You can cut out gluten or become a vegan and still gain weight because of the calorie-dense or nutrient-depleted foods you consume.

Ever notice that lots of vegetarians are overweight?

22. Not Having a Water Bottle Next to Your Bed

Not drinking enough water throughout the day can have a negative effect on your metabolism and your appetite.

Also, a lack of water in combination with a high fiber diet can result in digestive problems.

Take your water bottle to your bed tonight and remember to drink constantly throughout the day.

23. Avoiding Beans

Women who eat beans have shown to have more success in weight loss and have slimmer waistlines than those who don't.

If you’re avoiding them because of the fiber which can cause gas and bloating, you just need to drink more water and you will prevent those issues from occurring.

24. Not Having a Period Game Plan

Don’t forget that hormonal cycles can interrupt your flat belly dreams.

When you're on your period you'll often notice a bloating effect.

So, next time you’re close to your period, cut yourself some slack and don't worry too much about it.

25. Too Many Post Workout Smoothies

You may need to reconsider if you have the habit of drinking a protein shake or smoothie after every workout.

For a workout less than an hour it is unnecessary to consume shake or smoothie in between because it only increases caloric consumption, just wait until your next meal.

26. Thinking Vitamin D Is Only From the Sun or Milk

Low vitamin D levels contribute to belly fat.

Milk and the sun are excellent sources but don’t forget mushrooms too! They are filled with nutrients and are a great source of vitamin D.

It's especially important to make sure you get enough Vitamin D during the winter when you are most likely getting less sun light.

You can also use supplements to make sure you're meeting your daily intake requirements.

27. Drinking Smoothies As A Meal Replacement

Please note that many of the blender-marketed smoothies and juices are filled to the brim with sugar.

Of course companies want their smoothies to taste delicious and have you keep coming back for more!

Next time, prepare yourself a homemade healthy smoothie of fresh fruits and vegetables.

You'll know exactly what ingredients are going into your smoothie and you'll be able to calculate the calories.

28. Ignoring Probiotics

Probiotics have been proven to lower abdominal obesity and also help with digestive problems.

Choose a yogurt with active cultures and have it daily to make sure you have a healthy amount of bacteria in your gut.

29. Seeing Fruits and Vegetables Only on Instagram

Next time you go to the farmers’ market don’t just document the pretty stands for your Instagram feed, also grab some of your favorite fruits and vegetables.

To meet our nutritional needs we need five or more fruits or vegetables each day.

They are excellent for achieving a flat belly since they are rich in nutrients and fiber while being low in calories.

30. Internet Giving You Cravings

The Internet makes it impossible to stay away from cravings.

It’s basically a huge part in what is making us fat.

Try and google a healthy version of your favorite snacks next time you want to eat them - there will be loads of recipes so there isn’t an excuse for you to eat unhealthily!

Think it's impossible to lose 3 inches off your tummy in 2 weeks?

You need to read this article.

No crazy fads or magical cures - simply read over these fitness expert and nutritionist secrets then add them to your routine for 14 days.

Melt the pounds away!

Frustrated by how long it takes to trim down your belly fat?

Giving in to a few moments of weakness and gaining the fat back?

What if we tell you that you can trim down your waist by to up to 3 inches in just 14 days?

And that all you need to do is to make a few changes to your diet and lifestyle?

Here are the 12 simple, tummy-transforming tweaks:

1. Prepare detox water.

It's super easy to make.

Just toss in a few slices of your favorite citrus fruit in a pitcher of water in the fridge.

Citrus fruits carry abundant amounts of powerful anti-oxidant compounds in their peels such as limonene.

Limonene is known to promote weight loss, prevent cancer, treat cancer, and treat bronchitis.

They also stimulate the liver enzymes, aiding in flushing toxins out of the body.

Some citrus fruits that work well are lemons, oranges and grapefruits.

Consume at least 8 glasses of detox water throughout the day from morning until before bedtime.

2. Get some sun before breakfast.

A recent study suggests that the morning light is not only good for plants for photosynthesis but also for human metabolism.

It says that sunlight exposure between 8 am to noon decreases weight gain regardless of the type and intensity of the activities you do, your calorie intake and your age.

How does it work? Researchers hypothesize that the morning light activates your metabolism and devitalize your fat genes.

So when you take a brisk walk or do some physical activity outside before having your breakfast, you’re forcing your body to burn calories from your fat stores rather than from the food you eat.

3. Have a hearty and healthy breakfast.

A healthy breakfast is the best way to refuel yourself after going around 12 hours without food.

By healthy, we don’t mean tasteless food either.

To get your body’s metabolism kick-started for the day, make sure your breakfast contains protein, fiber, and healthy fats.

We’re talking pancakes, waffles, sandwiches, eggs, meats, homemade cereals, oatmeal, and delicious smoothies.

4. Power-up with eggs.

Protein is essential for muscle-building.

If you’re looking for a go-to source of protein, eggs are one of your best options.

They are easy-to-prepare and can be cooked in various ways.

They are also loaded with choline, which stifles the fat-storing gene mechanism that tells your body to store excess fat around your liver.

Choline can also be found in lean meats, seafood, and collard greens.

5. Say ‘pass’ to green fruits and ‘yes’ to reds.

Red fruits such as red grapes and watermelon contain higher levels of flavonoids than, say, green grapes and honeydew melon.

These flavonoids are known to make your body turn off fat-storing genes.

Because red fruits have more flavonoids than greens, they are also more nutritious.

In particular, they have anthocyanins, a type of flavonoid that gives them their crimson to deep purple coloring.

Red-bellied stone fruits such as plums are also high in phenolic compounds that curb the action of fat-storing genes.

6. Eat guacamole.

Avocados are great weapons against belly fat.

Because they are crammed with heart-healthy monounsaturated fats, they keep you feeling full longer.

In addition, the unsaturated fat content in these fruits are known to prevent tummy fat storage.

7. Make your own trail mix.

A good trail mix is a blend of protein, fiber, and healthy fats without extra oils, salt, and sugar.

To cut down on these unwelcomed additions, mix up your own choice of nuts, unsweetened dried fruits, seeds, and dark chocolate.

Make sure you add peanuts into your trail mix, which are a top source of the fat-gene suppressors, genistein and resveratrol.

8. Have some exercise for snacks.

Yup, you read that right.

We all know that exercise comes hand in hand with a good diet plan.

Realistically though, going to the gym only works when we have the energy and time to spare.

However, a study conducted by scientists in New Zealand showed that doing a simple 10-minute exercise routine can have a strong effect on decreasing blood glucose levels, which is optimal for your body to fight off the fat.

Try doing a short 10-minute exercise routine before breakfast, lunch, and dinner.

9. Eat green salads before lunch and dinner.

Leafy greens, such as kale, collard greens, watercress and arugula are filling and low in calories.

They also contain a compound called sulforaphane that may help you reach a healthier body weight.

Add a teaspoon of vinaigrette to the leafy greens to help your body absorb these fat-soluble nutrients.

10. Indulge in dark chocolate and berries for dessert.

Forget about counter-productive, self-denial diets that make you, at one point or another, feel frustrated and defeated.

And let’s face it, only a few of us see long-lasting results on these diets.

One of the heavenly foods you can spoil yourself with is dark chocolate, which has been proven to decrease weight gain and high blood sugar levels in laboratory mice.

Gut microbes in your stomach also ferment chocolate, turning it into compounds that fight off the genes linked to insulin resistance and inflammation.

As for berries, they help speed up the fermentation process.

11. Pass up on farmed salmon and go for wild salmon.

Salmon is very rich in heart-healthy omega-3 fatty acids.

But there’s a huge difference between wild and cultured salmon.

While wild salmon has 1,253 mg of omega-3s and just 114 mg of omega-6s, farmed salmon carry 1,900 mg of omega-6s.

Omega-3 and omega-6 are essential fatty acids but they must be in a healthy ratio, with more omega-3s than omega-6s, so opt for wild salmon when you can.

12. Hold off taking extra supplements.

Mega-dosing on supplements has been found to activate our fat genes and, consequently, increase the chances not only of obesity but of diabetes as well.

A daily multivitamin is probably fine, but taking excessive amounts of other vitamins may be counter-productive and actually cause you to gain weight.

Having trouble with middle-age weight gain? Weightloss over 40 can be tough, but we've put together the best tips to stay healthy over 40.

If you think it’s impossible to drop 20+ pounds in 2 weeks then you need to read this article. No magic pills, insane diets or crazy fads – simply pick four of the fitness expert and nutritionist secrets that follow and add them to your schedule for the next 14 days.

Rather than having to follow a strict regime we know you’ll be more likely to stick to your new lifestyle plan if you can pick and choose from a number of exercises and eating strategies. So all you have to do is pick four. Want more results? Feeling ambitious? Add on a few more, the more you follow the more the pounds will melt away!

1. Cardio 30 Minutes Each Day

Cardiovascular exercise increases your heart rate which will burn calories. Depending on your level of fitness do what works for you – if you can pick a routine that engages multiple muscles at the same time you’ll burn even more calories.

To burn 300 calories per hour as well as tone your arms, legs and tummy you might like to try spin classes, cardio kickboxing or boot-camp workouts. You can burn even more calories each session if you incorporate interval training which alternates between bursts of intense cardio followed by periods of easy/moderate cardio.

2. Have Coffee or Caffeine 60 Minutes Before Your Workout

Caffeine gives you extra energy during your workout so you can push yourself harder and burn even more calories. A pre-workout cup of coffee or a calorie-free energy drink also increases your metabolism so you’ll burn more calories while achieving a more effective workout.

A black coffee is just 5 calories, and a coffee with a splash of skim milk and calorie-free sweetener is only 11 calories.

3. Swap Beverages For Water

Did you know an energy drink, sports drink, smoothie or light beer can contain up to 150 calories? Not only is this a waste of 150 calories which you could replace with food, but the sodium and sugar can play havoc on your body and brain - leaving you bloated and craving unhealthy snacks.

Substitute those drinks for water – a zero-calorie zero-carb alternative which helps you flush out excess weight and boost your metabolism. Drinking ice cold water can even make your body burn calories to process as it has to heat the water to your body temperature!

If you don’t like the taste of plain water try adding some lemon wedges and mint leaves and let infuse in the fridge.

4. Substitute Refined Carbohydrates For Veggies

Refined or ‘simple’ carbs are one of the worst things to eat when trying to lose weight. They are digested extremely quickly and give you an energy spike, then crash – making it more likely that you’ll overeat later on. Avoid foods like chips, white rice, spaghetti, bread and rolls.

Try replacing refined carbohydrates with vegetables. Instead of white rice try cauliflower rice. Substitute chips for carrot and dip or celery and dip. Vegetables are complex carbs and digested much more slowly giving you sustained energy without the crash and cravings.

5. Nightly ‘You-on-Top’ Sex

You can burn an additional 150 calories for every 30 minutes that you’re on top. The position is a fat blaster. Not that you needed an extra excuse to hook up with your guy every night, haha!

Sex also pumps out endorphins keeping those food cravings subdued. Bonus points for riding your guy reverse-cowgirl to give your butt and thigh muscles some extra work.

6. 40 Push-Ups and Lunges Every Other Day

These staple exercises will help tone your body for a more streamlined appearance as well as sculpt muscle. Lunges work your lower body - butt, hips, thighs and core. Push-ups target your upper body – arms, chest and core.

Make sure you keep your spine and legs straight when you do push-ups to improve your muscle tone. If you’re finding bodyweight lunges too easy, you can work your legs harder by holding dumbbells in each hand while you do them.

Start out doing 3 sets of 12 push-ups and 3 sets of 12 lunges every other day. Add more sets as you become stronger.

7. Get 30 Minutes More Sleep Each Night

Did you know that getting an extra half hour of sleep a night can reduce cravings and make you feel less lethargic? It doesn’t matter whether you sleep 5 hours or 9 hours – getting an extra half hour will help immensely with your weight loss.

More sleep results in a boost in your metabolism which means more calories burned. Also, when you sleep your body is repairing and building muscle so more sleep means a more toned body.

8. Sacrifice 1 Indulgent Food

You can subtract 200 to 300 calories from your diet each day by simply sacrificing one of your indulgences. Whether it’s the chips you have for lunch, or the chocolate or ice cream after dinner – skip this one indulgence for 2 weeks and you’ll be losing flab.

9. Add Salmon To Your Diet

Salmon is loaded with healthy fats and essential fatty acids that our body needs. It is packed with protein and nutrients that add to muscle tone and even give your skin a radiant glow. Nutritionists claim that consuming a portion of salmon each day can immediately make your face look more contoured.

10. Keep Good Posture by Standing Up Straight

Good posture makes your tummy more streamlined and gives you a slimmer overall appearance. Keep your shoulders back and spine straight. Good posture will even make you look taller.

11. Do Squats and Sit-Ups Each Day

Squats and sit-ups are commonly used by bodybuilders before competitions to tone and add definition to their muscles. Squats work the biggest muscles in your body – your legs, butt and core. Bigger muscles mean more calories burned without even exercising.

Tighten and tone your abs, butt and legs temporarily by doing 3 sets of 12 squats and sit-ups each day.

12. Bye-Bye Sugar

“Tears roll down your cheeks.” We know, it hurts!

But yes, sugar could be the number 1 reason why you’re packing on those pounds. Read the labels of the ingredients you take in and many of it have added sugar. This tiny, beautiful crystals that look harmless and taste so good actually triggers the liver to store fat efficiently when it gets into the body.

And the storage happens in all the weird places too. If you’re headstrong about losing your unwanted weight, cut your sugar intake and make room for more fibre in your body. That would be your best shot!

Suffering from weight gain? Unable to lose the pounds? These 8 shocking reasons may be playing a huge role in stopping your weight loss. Chances are that you do several of these already in your day-to-day life, so learn what they are and stop doing them now!

Wondering why your weight loss results have stalled even though you're keenly following your workout regime? Eating a healthy diet of well-controlled food portions but not seeing results? We've all been there - the digits on the scale stay the same, your waistline isn't losing inches and clothing sizes just won't go down, so frustrating I know!

So what on earth is the problem? Shockingly, the reasons you're not losing weight could be due to everyday things that you do and habits that you have! These are things you wouldn't even think could contribute to your predicament, so read on to learn about these 8 mistakes...

1. You don’t focus on clean eating

A study carried out by Yale University showed that the food choices you make signals the brain to alter the level of ghrelin in your body. Also, the study explains that convincing your brain that you have made the right choice of food results to less production of the hormone and therefore making you feel satisfied and full.

Ghrelin “the hunger hormone” increases appetite, slows down metabolism and stimulates you to increase food intake according to Alia Crum, an author, and a Ph.D. student.

Therefore, you should focus on consuming the food that you enjoy that still has a high satiety level. For instance, indulge in high protein and fiber food such as a chicken breast salad as opposed to a plain vegetable salad.

2. Paying for stuff on credit and debit cards?

Though considered old-school, shopping for food using cash is a better idea when compared to using credit and debit cards. Dr. Paul Harrison carried out a study that found out those who use credit and debit cards as their preferred method of payment are far more likely to purchase foods high in sugar, salt or fat and other foods that are considered unhealthy.

A research study published in The Street journal established that, when using credit cards for payment, you do not directly feel the pinch of spending your hard earned cash. Therefore, you are likely not to resist the temptation of buying unhealthy foods despite knowing the consequences.

3. You think too much about exercise

Thinking about your workout is likely to make you grab more food than required at your next meal because you will concentrate on the energy and stress level required for the exercise. To compensate for the energy required in the back of your mind, you end up justifying why you need to eat more as explained in a study published in the Appetite Journal by a team led by Carolina Werle.

You can boost your energy levels by taking a healthy low-calorie pre-workout snack, such as a banana milk shake made with half a cup low-fat milk and a medium sized banana as illustrated in the Nutrition Today Journal.

4. You sit too much with very minimal or no activity at work

According to Dr. Mark Hamilton, director of Texas Obesity Research Center, sitting for long hours with considerably minimal activity lowers the production of lipase enzymes which are responsible for breaking down fats. As a result, there is a higher storage of fat in adipose tissue leading to weight gain.

As stated in a post published in the Women’s Health Magazine, you can significantly increase your metabolism by taking breaks from your seat every 30-60 minutes. For example, take a short walk, go down one set of stairs or walk to a colleague’s desk instead of making calls and writing emails.

You might like to look into these portable fitness products we reviewed which are great for the office here.

5. You are sleep deprived

“You tend to consume a bag of potato chips or other comfort food when you don’t get a good nights sleep and this is accompanied by low energy,” says Susan Zafarlofti, the clinical director of the Institute for Sleep and Wake Disorders.

On average, you need 7-9 hours of sleep according to a study published in the sleep journal. Create a routine of retiring to bed and waking up at the same time each day. This way, you will be sure that you get the same number of hours of sleep each night which will add to your weight loss efforts.

6. You are too stressed

Stress is essential for survival, but too much of it could be the main hindrance to your weight loss goals. Research has shown that stress triggers the brain to produce cortisol, a “stress hormone” that promotes fat deposition in the abdomen resulting in abdominal obesity.

Pamela Peeke, the author of Body for Life for Women, recommends that you come up with effective stress coping mechanisms; it will be easier to manage weight loss.

7. You are eating highly processed foods

Highly processed foods have enhanced flavor, texture, and appearance with added sugar, salt, and fat. These are to a great extent one of the leading causes of weight gain, especially in American today. Research has also shown that processed foods are easily digested and therefore make you feel hungry after a short period of time - leading you to eat more than you need.

Excessive intake of food triggers an immune response resulting in inflammation. A study conducted in the UK proved that inflammation and weight gain are directly linked. Eating a diet consisting of whole foods, fruits, vegetables which is high in fiber mitigates this response.

8. Your exercise routine does not incorporate strength training

Cardiovascular exercises are very effective at burning calories but alone they are not enough for sustainable weight loss. “Cardio may be great for the heart but it doesn't do much for the muscles,” says Sue Markovitch, the author of I Know What to Do, I Just Don’t Do It. Shaun Thompson, a fitness instructor at Beachbody, advises that the most effective way to lose weight is to incorporate both cardio and strength training exercises in your routine.

Strength training is beneficial in that it increases your metabolism, strength, lean mass and makes your body burn more calories even at rest according to the National Strength and Conditioning Training Association.

If you want to stick to your cardio routine, you may improve your cardio training by variating the exercises, increasing intensity, time and reps, advises Julia Palamas, a Certified Trainer at Epic Hybrid Training. For instance, if you begin with walking, build up to jogging then running pace or increase distance covered or maintain the same distance but aim to reduce the time used to cover the usual distance.

A little known fact is that it is easier to lose weight for a short period than to keep weight off long-term.

Numerous studies have shown that most dieters are able to stick to their diets and lose weight initially, but after time they return to their old bad eating habits and gain the weight back.

Some dieters have even rebounded badly by becoming even more overweight after dieting than when they started!

The problem is that losing weight requires a lifestyle change, not a short term diet.

You have to enjoy the food that you are eating while losing weight, and learn to live with healthier habits.

So how do you do it?

Well, there are a number of tips and tricks which will help you not only lose weight but keep it off long-term.

Healthier habits to keeping the weight off long-term

Several studies have been done tracking the habits of people who have lost weight and kept it off long-term.

Researchers James Hill (Ph.D.) and Rena Wing (Ph.D.) initiated the National Weight Control Registry (NWCR), which was used to record the habits of over 6,000 people.

From this group, the average amount of weight loss per person was 70 pounds, and the time they had kept the weight off was six years!

Hill and Wing studied this group intensively, and found out that the people in the group shared a number of habits which had allowed them to keep weight off long-term:

Keep positive!

If you slip up it’s not the end of the world, and it was shown that by keeping positive the group was more successful in losing weight.

It has been shown that being negative is counterproductive to weight loss – so staying positive is vital to keep you on track.

Everybody is different, and other diets may not work for you

There is no right or wrong way to lose weight but what works for a coworker may not necessarily work for you.

You have to find what exercises and foods you enjoy so that you can maintain a healthier lifestyle long-term.

Don’t lose too much weight too fast!

Losing weight slowly is not only better for your body but allows you to spend more time living with healthier habits.

This is vital for long-term weight loss as you adapt to your new, healthier life.

A good breakfast

The first thing you should do each day is to eat a good breakfast.

It doesn’t have to take a huge amount of time to prepare – a simple wholegrain cereal with fruit and low-fat milk will keep you going through the morning and help you perform better during the day.

Better yet, you can prepare this the night before and have it ready in the morning!

Exercise

You have to exercise.

That’s right, there’s no easy way around it, and the most successful in the group were exercising for around 1 hour each and every day.

It can be as simple as just walking 5 or 6 miles a day – but if you are having trouble losing weight it is advised to step up the intensity.

Interval training is a very good way to burn calories in a short period of time and is quite intense – your heart rate will be pounding.

Regular weigh-ins

The most successful in the group took accountability for their weight loss and increased the intensity of their workout as well as decreased calories when the weight loss slowed.

This can be done every day, every other day or once a week – just be consistent.

An important note is to weigh yourself at the same time of day each time you do it as this gives the most accurate results.

A good time is first thing in the morning before you’ve eaten anything.

A low-fat, calorie-controlled diet

People in the group had low-fat, calorie-controlled diets.

When controlling portion size and eating low-calorie foods such as soups and vegetables (which are also high in water), it is easier to eat a lower amount of total calories per day.

By reducing the types of foods you have in your diet it can be easier not to overeat – choose foods you love and don’t waste calories on foods you don’t.

Consistency, consistency, consistency

Consistency is crucial!

Whether it’s Monday or Sunday people who successfully keep weight off follow their eating patterns religiously.

This works because you develop a habit that you use each and every day.

Developing this routine is crucial to your success, and it does get easier in time.

However, it is important to treat yourself every once in a while – but it is recommended that you plan these little splurges well ahead to avoid overdoing it.

Eat small meals frequently

Every 3 or so hours and up to 4 to 5 times daily has also been shown as a key factor in keeping weight off long-term.

The feeling of being hungry is usually what causes people to relapse into bad eating habits, but by eating every 3 hours you maintain your blood sugar levels and avoid feeling hungry.

Combined with drinking extra water this strategy really works, as the extra water also helps you feel full longer.

Cut down on television/Netflix

A surprising habit developed by the group was that they cut their television watching time down to 10 hours every week.

This would appear to give them more time to focus on getting exercise and avoid binge eating while sitting in front of the television.

Tired of your stubborn pooch fat? Try these 7 secret tips that will help your weight loss and finally shed your belly fat without spending hours and hours in the gym!

WANTED - six-pack abs! If we could instantly have toned rock hard abs, we would all sign up immediately. Crash diets, hours at the gym lifting weights, or logging miles on the treadmill have not been helping. Since we must be making some mistakes in trying to get these abs, we need step back and correct them.

Research in the field of weight loss and exercise has challenged the usual knowledge about fitness and nutrition. There are seven new secrets that will shock you. Once you embrace these secrets, you will begin to lower belly fat and stop having to worry about working out multiple times a day. Instead of putting in more hours, you may only need to put in a few shorter workouts with bursts of energy to get those abs started.

You will be overjoyed to see your stunning abs as they begin to show off in your mid-section. These best kept seven secrets will assist in getting you the abs you've always desired and you'll be confident putting on display!

1. Choose the Hamburger over the Chicken!

Are you thinking…are you crazy? In the past, chicken was the number one source of protein for athletes and bodybuilders for years and years. However, chicken today is not the same type of chicken that helped deliver protein to those athletes’ years ago.

Today, chicken contains only 63 percent as much protein (and 223 percent as much fast) as they did 40 years ago. Yet, beef contains a type of fat called conjugated linoleic acid (CLA), which is connected to fat loss and muscle gain. Thus, the beef beats out the chicken in this battle.

2. Throw some Cheese on it!

The one catch with adding some cheese is to make sure it is full-fat cheese. Cheese is a great source of protein, but you want to make sure you are eating real cheese. Not only that, eating cheese reduces your risk of diabetes.

The American Journal of Clinical Nutrition looked at roughly 27,000 people and the more people who ate full-fat real cheese had a lower risk of diabetes than those who ate low-fat cheeses.

3. Skip Breakfast!

Most trainers would definitely argue you this point. However, if you truly want those hard abs, you will want to skip your meal and instead get your sweat on! If you skip breakfast, your body will not be spending time processing food and will instead burn fat.

Some people feel that you should fast from 8pm to about noon the next day. The thought process is by extending your nighttime fasting until lunch, you are keeping your fat-burning active. You might still think this sounds a bit nuts, but research dictates that intermittent fasting may increase weight loss.

4. Eat Starch for Lunch!

Even though starchy foods can be high in calories, it is proven to burn away at your tummy. In the journal Nutrition & Metabolism they found that adding starches such as potatoes, brown rice, bananas, and whole-grain pasta (resistant starch) to a meal activated fat oxidation, which really means fat burning.

5. Omega-3, yes please!

These pills aren’t just for people with concerns over heart disease. These little glycerine pills are actually amazing for your abs. They can enhance fat burning and lower your hunger levels at the same time! Taking in a high level of omega-3s allows your body to metabolize fat more.

6. Run, Run, Run!

By taking omega-3s and combining that with exercise results in dramatic weight loss. At the University of South Australia they gave 75 overweight people omega-3s with and without exercise and omega-6s with and without exercise. The only group to achieve weight loss was the one where they combined omega-3s with exercise.

The best exercise to jump start your weight loss is an aerobic exercise, running. You can run at your own pace, and this activity stimulates the heart rate and breathing rate. After running, you will feel a burst of energy to get you through your day.

7. “Healthy” vegetable oil is OUT!

Many people do not realize that they are taking in too many omega-6s in their diets. We often don’t notice because they are masked by items such as “vegetable oil,” which sounds healthy, but does not come from your average vegetables. It actually comes from soybeans.

A study discovered that this omega-6 actually worked the opposite of what we would like to see – it increases your hunger hormone (ghrelin) and decreases the ‘I’m full’ hormone (leptin). Go grab some coconut oil instead!

Try Them Today!

These seven secrets will help you achieve your six-pack abs you’ve always wanted without going on a crazy diet or working out two –three times daily. Enjoy yourself and your abs too!

Having trouble losing weight? These snacks actually make your body burn more fat helping you lose weight fast.

What you choose to snack on between your meals makes a huge difference for weight loss.

Eating the correct foods will boost your metabolism to increase the amount of fat you burn - ultimately helping you lose weight fast.

Healthy snacks will also keep your energy levels up while making sure you reach your daily nutritional needs.

As Americans, we love to snack, but according to recent research by the USDA our snacks are overloaded with calories and unloaded with nutrients.

Luckily there are a number of healthy snacks that you can incorporate into your diet with the right calories, nutrients, and energy aiding fast weight loss.

So what kind of snacks burn fat?

Snacks that burn fat are ideally 200 calories or less and contain high amounts of protein and fiber.

When you eat protein while incorporating exercise into your lifestyle it helps to build lean muscle mass.

More lean muscle means a higher metabolism and more calories burned.

Protein is also digested slowly which helps keep you feeling satisfied longer.

Fiber is great for aiding in your digestion and also reduces cravings for fats and sugars.

Here are 9 fat burning healthy snacks for fast weight loss you can try:

1. Skim milk and an apple

Fruit is always a great option as a healthy snack, but it’s best to combine it with some protein to help you feel more satisfied.

Grab a large apple (110 calories) and a cup of skim milk (86 calories).

This combination will give you 9 grams of protein and 5 grams of fiber for under 200 calories.

2. Tuna on whole-wheat crackers

A can of tuna in spring water is an amazing source of protein as well as a healthy dose of Omega-3 fats.

Grab 5 of your favorite whole-wheat crackers and a 3-ounce can of tuna for a total of 20 grams of protein and 3 grams of fiber for around 200 calories.

3. Hard-boiled egg with asparagus

Eggs are a powerhouse super food loaded with high-quality protein and nutrients.

Combine them with asparagus which is high in vitamins B6, E, and folate and you have the perfect snack.

Grab 15 spears of cooked asparagus with a hard-boiled egg.

It’ll only set you back 130 calories and contains 10 grams of protein and 5 grams of fiber.

4. Half-avocado filled with cottage cheese

A deliciously rich and creamy combination – super healthy too!

Take half an avocado without the pit and top it with 2 ounces of low-fat cottage cheese.

This powerhouse snack will give you 9 grams of protein and 7 grams of fiber for just 200 calories.

5. Celery with natural peanut butter

This snack is a personal favorite of mine – I love the combination of crunch and creaminess.

Simply grab yourself a few celery sticks and slice them up, then spread 2 tablespoons of peanut butter inside them.

For 200 calories you’ll get 8 grams of protein and 6 grams of fiber.

6. Homemade trail mix

This simple quick-and-easy homemade trail mix is super satisfying and loaded with nutrients.

Combine 1 tablespoon of almonds, pistachio nuts, sunflower seeds, walnuts, and raisins.

Just over 200 calories and contains 7 grams of protein and 6 grams of fiber.

7. String cheese and almond platter

A delicious platter filled with the trifecta of protein, healthy fats and fiber.

Grab yourself a stick of 2% string cheese, 3 whole-wheat crackers, and around 10 almonds.

This healthy snack will give you 10 grams of protein and 3 grams of fiber for just under 200 calories.

8. Half a PB&J

Who would of though PB&J would be a healthy snack?

Simply downsize from the full version and grab yourself a slice of whole-wheat bread.

Spread the slice with 1 tablespoon of natural peanut butter and 1 teaspoon of all-fruit jelly.

You’ll be getting 9 grams of protein and 3 grams of fiber for just over 200 calories.

9. Greek yogurt oat-berry parfait

A refreshing treat loaded with a whopping 13 grams of protein and 4 grams of fiber for around 200 calories.

Grab yourself 4 tablespoons of blueberries, 2 tablespoons of toasted oats and ½ cup of non-fat Greek yogurt.

Add alternate layers of the yogurt and blueberries to a glass cup and then sprinkle the toasted oats on top for an added crunch.

More snacks you might like to try

Here are a few more articles with more high protein and high fiber snacks:

• 12 Healthy Snacks for Weight Loss
  
• 14 Healthy Snacks Under 100 Calories

You know losing weight would both make you feel and look better.

But, every attempt you’ve made so far has ended up with that you gained the weight back.

The biggest problem has been that all your diets have been 1) very strict and 2) involved counting calories.

Even if they could work, they just make you too obsessive about what you eat.

Besides, who wants to live their life counting calories forever?

Luckily, there are many other options that can help you lose those love handles; or to finally fit into that dress you’d always wanted.

And no, none of them involves counting calories – promise!

1. Map out your food habits

Dedicate 4-8 days where you document your food habits, not based on calories but rather how you feel after you’ve eaten.

Write down (1) date and time, (2) what you ate and drink, (3) how hungry you were before the meal and how full you were after, and (4) your emotions associated with that meal:

• Date and time - Monday 10/8 7:30 AM
• Food and drink - A bowl of milk and oatmeal, one cup of coffee
• Hunger/fullness - Super hungry! Very full after eating
• Emotions - Energized and satisfied

The goal of this task is to get an overview and to identify patterns.

• If you eat a small breakfast, do you find it harder to concentrate at work?
• If you skip lunch, do you snack more in the evening?
• Do you eat very differently over the weekend compared to during weekdays?

2. Cut the junk

Yes, those donuts look delicious.

But they are not serving you or bringing you any closer to your goal.

Period.

Picture yourself one year from now:

• Where do you want to be?
• What do you want to look like?
• More importantly; how do you want to feel?

Write down the answer to these questions and let them remind you of in which direction you want to go.

You can either remain in the exact same position that you are now, or you can cut the junk (cookies, ice cream, pizza) and be able to:

• Eat without feeling guilty
• Become more energized and rested out
• Become more happy and confident
• Look yourself in the mirror and feel proud

Becoming healthier doesn’t mean that you need to starve yourself. In fact, you can still eat a lot of food; if you choose the right sources:

• Veggies - Broccoli, Spinach, Paprika, Cabbage, Onions
• Protein - Chicken, Turkey, Eggs, Fish, Soybeans
• Carbs - Root vegetables, Legumes, Bulgur, Quinoa, Fruit/Berries
• Fat - Fat fish, Almonds, Seeds, Olive Oil, Avocado

3. Avoid drinking your calories

Many liquids tend to be high in sugar and – even if we don’t like to admit it - way too easy to finish off (another round of shots, anyone?).

Compare this with slowly enjoying a proper meal full of greens, protein, and essential fatty acids.

The second option will keep you full longer 10/10 times.

Replacing your normal soda, juice, and alcohol with water or light-soda is a key to achieving weight loss.

4. Eat enough protein

Protein is one of the most important macronutrients when you are trying to lose weight.

Not only does it help you to lose more fat, but it also reduces your hunger and gives you a better appetite regulation.

Some sources rich in protein are:

• Fish: tuna, mackerel, salmon, cod
• Meat: Beef, pork
• Chicken
• Eggs
• Soybeans
• Lenses
• Almonds
• Seeds
• Cheese

5. Make your plate more green

Vegetables are one of the best tools for weight loss.

They are nutrient dense, rich in fibers, and saturates well – while containing very low energy.

Feel free to allow them to take up half of your food plate.

Fresh or frozen.

Cook them, wok them, or let them roast in the oven.

Get creative and add more color to your diet.

By eating more vegetables, you’re doing both yourself and the environment a big favor.

6. Eat regularly

While meal frequency seems to be of less importance, eating around the same hours every day can make a significant difference.

By being consequent, your mind and body will adjust to when it’s time to eat or not to eat.

In this way, you will minimize the risk of becoming acute hungry and falling for temptations.

Use your documentation from point 1 - at the beginning of the article – to identify if you already have regular eating habits.

If not, tweak your food schedule so that it’s as consistent as possible.

Don’t let that chocolate craving catch you off-guard!

7. Don’t eat in front of the TV

Love to bring your dinner into the living room to watch your favorite TV-show?

Many of us do.

However, this also leads to that you are less likely to pay attention to what and how much you eat.

Avoid mindless overeating by enjoying your food away from screens.

8. Eat proper food

It’s easy to get overwhelmed by all the different diet advice that exists today, both on the internet and from people around us.

• Should you eat high-fat?
• Should you eat low-carb?
• Should you avoid eating in the evening?

In the end, what’s most important is the quality of the food that you eat.

Choose fresh and nutrient dense ingredients that haven’t been processed:

100g of apples = 52 calories 100g of crisps = ~530 calories

This alone makes a massive difference when you try to lose weight.

Even better, it allows you to eat MORE.

Summary

Losing weight doesn’t require you to obsessively count calories.

Neither does it require your diet to be extremely strict.

Start by doing one or two small yet meaningful adjustments:

• Map out your food habits
• Cut the junk
• Avoid drinking your calories
• Eat enough protein
• Make your plate more green
• Eat regularly
• Don’t eat in front of the TV
• Eat proper food

When you can handle those, do a third.

If you can continue to add positive changes over time, you will reach your goal weight in a more healthy and enjoyable way.

As women, we all know weight loss is a challenging and difficult task both mentally and physically. However, we often realize we need to trim down for sake of our appearance and more importantly health. A good exercise and diet plan will only go so far if we continually fall into the traps of eating the wrong types of food!

Snacking on junk food is one of the largest reasons why women become overweight or obese. Women love eating junk food and because we develop a conscience we're often left feeling guilty and depressed. Lots of the time, eating junk food is only concluded when the entire bag of potato chips has been consumed.

If you are currently overweight and are looking to trim down substantially, you must avoid snacking on junk food at all costs. You wouldn't have even guessed some of the foods listed here counted as junk food so you'll be well on your way to losing weight after reading. Here are the worst snack/junk foods that you should avoid religiously.

Potato Chips

Potato chips are by far the world’s most popular snack food. Potato chips come in many forms such as chips, pretzels, puffs, squares, and balls. They also come in a variety of flavors such as cheese, jalapeno, sour cream, onion, and barbeque to name a few. What makes potato chips downright fattening is that they contain nasty vegetable oil loaded with refined sugars, salt, and artificial flavoring. These are all bad for your heart functions, digestion, metabolism, and many more.

Soda and Juices

Soda and juices are many people’s favorite companions to drink with most meals. These beverages are packed with sugar, artificial sweeteners, and numerous other preservatives. When your body regularly receives sugar, your blood sugar spikes and so does your insulin production. When these occur, your body stores fat at an alarming rate. Even with diet sodas that report to have zero calories, they contain artificial sweeteners that are known to increase hunger levels and slow down your metabolism.

Crackers

Crackers contain refined grains, refined sugars, salt, and many times, artificial flavors. People eat crackers when they are hungry between meals. What makes them bad is that they are known to make you hungrier as you eat them. It also increases the production of insulin that acts to remove sugar from your blood stream, which should be used for burning stored fat.

Candy

Candy such as chocolate covered nuts like M&M’s and most candies of that sort are also food to be avoided at all costs. Candies such as these have high amounts of sugar, salt, artificial sweeteners, and vegetable oil which can work to overload your daily calorie requirement.

Sweetened Yogurt

Sweetened yogurt is most popularly enjoyed as fruit flavored. These snacks contain high amounts of sugar, artificial sweeteners, and preservatives that can also ruin your metabolism and store high amounts of fat in your cells.

Dried Fruit

Dried fruit is actually better than all the food that made this list. It is still a food that you should avoid because in many dried fruit products, the fruit is actually fried and contains vegetable oil which becomes just as bad as the other refined foods previously mentioned because your body absorbs sugar more rapidly and converts it into excess fat.

Granola Bars

What many consider a health food is actually unhealthy for weight loss. Granola bars have vegetable oil, artificial sweeteners, and a good amount of sugar. These spike your sugar levels and allow you to once again, absorb sugar at a very fast pace.

In today's world we're constantly on the go and bombarded with more information than ever.

We sacrifice our health due to our fast paced routines and often forget that we only have one body, and it matters how we treat it.

We have to rely on healthy lifestyle habits to extend our life and keep us looking great.

It’s hard to keep up with all aspects of well-being, especially when there's new health fads coming out all the time.

Something that was good for our health yesterday, can now actually make us gain weight or cause diseases.

Luckily for you, we reveal how to look your best for life - we know you're just dying to know!

Incorporate these 5 easy-to-follow lifestyle tips into your daily routine if you want to have a healthy long life as well as a achieve your weight loss goals.

1. Wear Jeans

You're coming after work and you want to make yourself a delicious lunch.

Go ahead, but first take off those comfortable yoga pants.

Instead, put on some jeans.

It may sound silly to you, but note this - we tend to overeat when we are dressed in comfortable clothes.

Cassie Bjork of Healthy Simple Life, also suggests to stop eating when you're 80% full.

This allows your brain to connect with your stomach and realize that it’s had enough.

This will prevent weight gain and lower the risks of heart attack and diabetes.

What's more, stopping eating before you’re totally full prevents blood sugar crashes that can lead you to overeat later in the day.

Remember that obesity can decrease your life by up to 8 years, so think before you eat until you're stuffed!

2. Eat Breakfast Like a King And Dinner Like a Pauper

In interviews with people aged 100 or more, they all had one thing in common - their smallest meal in the day was their dinner.

Tel Aviv University has researched this further by putting two groups of overweight women on a 1,400 calorie diet.

Group A ate a dinner of 200 calories and a breakfast of 700 calories, and lost 50% more weight than Group B, who ate dinner as their highest calorie meal.

Group A also lost twice as many inches around their waist when compared to Group B.

This is great for losing weight but also shows the effect on life expectancy.

Both men and women have a higher risk to die if they have a larger waist because belly fat is often connected with type 2 diabetes, high blood pressure, cholesterol and coronary artery disease.

3. Enjoy a Cup of Tea

In Okinawa, the small Japanese island, 7 out of every 10,000 citizens lives to see 100.

Explorer and author, Dan Buettner, conducted research that shows the citizens there drink green tea every day.

Researchers from Norwich BioScience Institutes have discovered that the polyphenols, a micro-nutrient type contained in green tea, help in blocking VEGF, a signaling molecule that causes plaque buildup in arteries that can provoke strokes, vascular diseases and heart attacks.

Green teas powerful leaves also contain antioxidants, EGCG and catechins, which cause fat release from cells and improve the levels of hunger-quelling hormones in our bodies.

A Swedish study has shown that drinking tea during your meals lessens the desire for eating, even up to two hours after.

Drink a cup of green tea with your breakfast, lunch, and dinner for maintaining your optimal weight and reaping all the additional health benefits!

4. Add Fish to the Menu

Want to lose weight A.S.A.P and live to blow out 100 candles? No problem.

You just need to incorporate more nuts and fatty fish like wild salmon, sardines, or tuna into your diet.

These foods are rich in omega 3 fatty acids which lower your overall mortality risk by 27% and the risk of dying from a heart disease by 35%.

Omega 3's also prevent blood sugar spikes and speed up your bodies recovery after a workout, boosting your weight loss.

5. Drink a Glass of Wine

Treat yourself with a glass or two of wine in the evening.

Researchers have found out that women who drink a glass of wine every day have a lower mortality risk.

Also, those that consume alcohol regularly in moderate amounts are less likely to gain weight and succumb to obesity.

However, if you are already overweight, drinking alcohol will have a contrary effect.