Easy Weight Loss Secrets Guide

By Harry Kainth

Publishers :- Higrade Publishers

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The Art of Day To Day Weight Loss In 21st Century’s Busy Life.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Contents

Part 1... Benefits You Will Get By Getting This Book.

Part 2... The Weight Loss Morning Show

Part 3... Everyday, Day To Day Regular Weight Loss Secrets For You.

Part 4... 151 Weight Loss Tips That Actually Work

Part 5... Home Remedies For Easy Instant Natural Weight Loss

Part 6... Natural Home Remedies to Lose Weight

Part 7... 50 Foods For Stomach Flattening

Part 8... Easy Everyday Exercises To Instant Weight Loss

a. How to warm up before exercising

b. 10-minute home cardio workout

c. 10-minute legs, bums and tums home workout

d. 10-minute home toning workout

e. 10-minute legs, bums and tums home workout

f. 10-minute abs workout

g. 10-minute bingo wings blaster

h. 10-minute firm butt workout

i. How to stretch after exercising

 

Part 9... 6 Easy exercises for overweight and obese people

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

What Benefits You Will Have By Reading & Applying This Book’s Techniques In Your Day To Day Life???

 

1. Several studies have shown that the major benefit of weight loss is that it improves not merely one risk factor but the entire risk-factor profile. Health benefits increase as weight loss moves along a scale from modest to substantial, but modest weight loss nonetheless produces clinically significant benefits. Accordingly, modest weight loss is appropriate initial therapy for obese patients with comorbid conditions. Maintaining a modest weight loss, moreover, is more desirable than achieving a larger weight loss that will be regained. For example, a man who decreases his BMI from 40 kg/m2 to 38 kg/m2 (~5% weight loss) will theoretically decrease his mortality risk by 12%

 

 

2. Your eye sight will improve, as you will follow instruction given this book. Some of readers who regularly practice according to this book also claims that their height increases by 1 To 3 inches.

 

 

3. Your problem related to Sleep apnea will be disappear, you will be able to sleep well by following the techniques and diet plans.

 

 

4. Your immune system will improve.

 

 

5. Your blood will be purifying.

 

 

6. You will loose extra fat from your body, deposited on your waist, stomach, thighs, butts,

7. Your sex stamina will increase.

 

 

8. If you have pre-mature ejaculation problem, that will be solved.

 

 

 

9. If you have problems of fatty lumps on your body, arms, thighs, back, by following my tips those fatty lumps slowly-slowly dissolve automatically and you and your partner will notice it and love it.

 

 

10. Will boost your sex life, stamina, will enhance your look.

 

 

 

11. When you will loose your weight, automatically your blood circulation will improve, your blood vessels will be cholesterol free and you will notice your penis size will also increase , because your healthy veins and healthy heart will pump maximum blood in your penis in those moments.

 

 

 

12. Your skin will have glow, extra fatty cells will disappear from your face, this will uplift your look.

 

 

 

13. According to new research, 90% of all diabetes, 80% of heart disease, and 60% of cancers are preventable with healthier lifestyles and normal body weights.

 

 

14. Your blood pressure will be at normal level, you will then no need to take any blood pressure related medicine. Your high blood pressure will be treated well.

 

 

 

15. Your diabetes will be resolved, and as you will follow my instructions your diabetes will be disappear.

 

 

16. Coronary heart disease will be healed.

 

 

 

17. Your stomach related Gastroesophageal reflux disease will no longer disturb you again.

 

 

18. If you are suffering from Osteoarthritis, you will get relief from your Osteoarthritis problem.

 

 

 

19. Extra cholesterol from your body will be removed, this will solve your heart related disease and will save you from heart attack, will clean your veins and will open blockage of your veins, then you will live a healthy normal risk free life.

 

 

20. Following tips given in this book, you will be saved from certain types of cancers, like skin related problems,

 

 

 

21. With regular practice and following these small tips , it will increase your chance to live longer life , and will add 8-10 years extra in your life, so you will enjoy this world more.

 

 

22. When you will regularly follow instructions given in this book, your erectile dysfunction problem will be ok, you soon will be able to enjoy your sex life.

 

 

 

23. Obesity is the main headache of modern age. People that suffered with obesity expense a lot from their pocket for weight loss treatment. Ayurvedic home remedies mentioned in my book will provide you natural way to lose weight naturally without

spending a lot of money. A regular exercise and a healthy balanced diet are very necessary, which are already i explained in this book in your weight loss targets. There are many weight loss success stories that people share online. But to get real results you must follow simple techniques to weight loss.

 

 

24. Your digestive system will be strong by following my book. And day by day your health will improve.

 

 

 

The Weight Loss Morning Show

 

Almost Everyone’s Day Starts With The Morning, So, before getting up from the bed in the morning, try breathing practice first, start your day with special breathing practice of weight loss. You can start these breathing exercises after going to Toilet and Brush.

But when there is a rave about so many weight loss workouts and expensive exercise equipments how can a simple and inexpensive breathing help us lose weight? The reasons below will convince you of the fact behind weight loss associated with breathing exercises in yoga.

• Deep breathing promotes weight loss as deep inhalation fills your lungs with fresh oxygen that gets transferred to all body cells. This increases oxidation and helps in burning fat cells.

• Breathing exercises in yoga boosts metabolism. The thyroid gland is responsible for regulating metabolic rate. Deep breathing in yoga triggers release of hormones from thyroid gland that stimulate metabolism and thereby indirectly leads to weight loss.

• There are some specific yogic breathing techniques that massages your abdomen and helps burn fat faster around the mid-region.

• With deep breathing in yoga, oxygen intake in blood increases and the rate at which carbon-dioxide leaves the body slows down, thus giving us more energy to workout.

 

 

 

WeightLossLover.com’s breathing exercises FOR WEIGHT LOSS Will Help You Instantly For Easy Weight Loss

 

Let us start with certain breathing techniques combined with yoga poses that will accelerate weight loss.

Pranayam refers to deep breathing techniques. There is a set of breathing exercises that will effectively help lose weight.

 

1. Kapalbhati:

Also known as the Breath of fire technique, this breathing exercise made popular by WeightLossLover.com’s Team is a very helpful weight loss exercise. Let us learn how to do it.

 

i. Sit cross-legged on your yoga mat.

ii. Your body should be straight, an elongated spine, neck and chin up.

iii. Close your eyes and place hands on your knees in a comfortable position.

iv. Your abdomen muscles should be completely relaxed, don’t strain them.

v. Breathe in deeply and exhale the air out of your nose as if a sniff. When you sniff out the air, you’ll feel your abdomen pulling inwards.

vi. If you are a starter, practice this breathing exercise upto 30-50 times. Slowly increase the pace and continue upto 5-10 minutes at a stretch.

Don’t do this exercise when having periods or if you are suffering from high blood pressure or any other heart disease.

2. Anulom Vilom Pranayama:

This breathing technique is also known as alternate nostril breathing. Lets learn this breathing technique.

 

i. Sit with cross-legged on a mat and relax.

ii. Close your eyes and keep all your muscles relaxed.

iii. Now press the right nostril with the thumb of your right hand and breathe in through the left nostril.

iv. Count until 5 to retain the breath.

v. Then close your left nostril with the ring finger of your right hand and leave the right nostril to let the air exhale through the right nostril.

vi. Now again inhale through your right nostril while still keeping the left nostril pressed.

vii. Retain the breath until 5 counts and release air through left nostril.

viii. This way you complete one round of this pranayama.

ix. Repeat some 10-15 rounds more.

This exercise should be done in fresh air before having your breakfast. However if you are pregnant or having periods, do not do this exercise.

 

3. Bhastrika Pranayama:

This pranayama is meant to provide enough amount of fresh oxygen to your body.

 

i. Sit comfortably on a yoga mat. Your legs should be crossed, one over the other in a padmasana.

ii. Place hands on your knees with palms facing upwards, the tip of your thumb and ring finger pressing one against the other.

iii. Take normal breaths and relax.

iv. Now breathe in deeply with all your strength so that your lung is filled with oxygen.

v. Then breathe out forcefully though the nose such that a hissing sound is made.

vi. Repeat this for 5-10 times.

If you are suffering from any heart disease, consult your doc before practicing this exercise.

4. Bhramari Pranayama:

 

i. Sit on a mat cross-legged in a padmasana.

ii. Straighten your spine and relax.

iii. Now with your thumb, close both your ears. iv. Use the middle finger of both hands to press lightly on your closed eyes. v. With the index finger, press your temples lightly. vi. Place the ring fingers and little fingers on the bridge of your nose. vii. Now breathe in deeply through nose and exhale slowly through nose while making a humming sound and chanting OM in your mind. viii. Do this exercise for 11-21 times.

5. Surya Namaskar (Sun Salutation):

 

There are twelve steps in Surya Namaskar. Each of these poses is accompanied with sequenced breathing which if done with concentration and accuracy promotes weight loss toning up your entire body.

 

6. Seated Spinal twist:

Also known as Ardha Matsyendrasana, spinal twists works on your abdomen and back.

 

i. Sit on the yoga mat with your legs extended before you. Breathe and relax.

ii. Bend your right knee and bring the heels as much close to your buttocks as possible.

iii. iii. Now fold your left knee and cross it over your right knee. Your left foot ankle should be just by the side of your right knee.

 

iv. Take your left arm and place it behind you with the palm on the floor.

v. Your right arm should be touching the toes of your left foot.

vi. Now that you have positioned yourself, take in a deep breath and elongate your spine.

vii. Twist your torso to your left and look over your left shoulder. As you twist exhale.

viii. Inhale and straighten your spine; exhale and twist.

ix. Stay for 5 breaths and release the twist.

x. Now twist to the other side too.

These poses of yoga for breathing and weight loss will undoubtedly give you long term benefits!

 

 

Now you are thinking what after doing these all breathing practices or some breathing practices. Yes, I have something next for you.

 

Now, get up, go to your kitchen, take 1 cup of water and boil it , add very little amount of smashed ginger in it, then add 1 spoon green tea leafs in it and boil for 20- 30 seconds, then switch off your gas and after 2-3 minutes add 1 to 2 litre clean drinking water in it, now little Luke warm it upto the drinking level, add 1 or 2 spoon honey in it and add 2 lemon juice in it, add some powder of black pepper upto the taste level as you like. Now mix everything with spoon and after that now use tea strainer and pour that water in a glass and drink that all water or maximum water you can drink easily. The regular use of this mixture will give your body a boost, a slim look, a disease free body,

Benefits of Green Tea and other items in this mixture.

1. Green tea is anti oxidant. And have anti aging aliments, and helps you in weight loss, remove extra fat from your body.

2. Honey – Honey is a natural anti oxidant and boost your stamina, gives you energy and drinking honey with warm water will help you in your weight loss.

3. Black Pepper- Black Pepper is rich with natural vitamin C, it helps you in weight loss and fasten the process of fat burning in your body.

4. Ginger – Ginger helps you in your blood purifying process, remove extra Cholesterol from the blood, enhance the fat burning process in your body

5. Lemon- Lemon is a natural anti oxidant, rich with vitamin C, which boost your stamina, burn fat when taken with warm water and honey, gives your skin healthy clean look, cleans your inner skin, gives a natural glow to your skin and burn extra fat cells under your skin. Gives your body a healthy look.

6. Water- Water clean your all body, clean your stomach, flush out toxins from your body, helps you flush out extra fat cells from your body, helps you in your digestion system, purify your blood, boost your stamina, clean your skin, help you in glowing your skin. Help you in your diabetes problem, and remove extra sugar from your blood cells. So it is recommended try to drink everyday 8-10 litre water to maintain your body fit.

 

Everyday, Day To Day Regular Weight Loss Secrets For You.

 

1. Drink 8 -10 litre water.

2. Use Small Plates and bowls To Eat Food.

3. Drink 3-4 times green tea in a day.

4. Drink Luke warm lemon water in the morning with honey, black pepper, ginger. And repeat same in the night before going to bed.

5. Change your eating habits accordingly given below. Try to eat salad, fruits in lunch and add fiber rich food in your diet.

 

6. Say no to junk food like, Noodles, burgers, fried food, pizza, soda, cold

drinks,

 

 

 

 

 

 

 

7. Sleep Well, sleep minimum for 7 hours.

8. Take long breaths.

9. Walk/Jogging for minimum 30 minutes a day.

10. Exercise Regularly.

11. Be Stress Free, Always.

12. Drink 1 glass of little warm water after every time meal.

13. Try to wake up some early in the morning and get 20-30 minutes of morning sunlight, because By nature, morning light is much stronger than afternoon or evening light. That's because there's a higher amount of blue light in the morning—and blue light is the kind that has the strongest effect on your circadian rhythm, say researchers.

14. Fast weight loss = YOU eating more RAW fruits & veggies

 

Your body has to burn a lot of calories to break down the RAW fruits & veggies you eat so basically…

 

151 Weight Loss Tips That Actually Work

 

Losing weight isn’t always easy, in fact, a lot of the time it can be a frustrating roller coaster of ups and downs. As part of our mission make fitness and health easier and more fun, I’ve put together 151 weight loss tips to make the journey to your ideal healthy weight just that much easier. So sprinkle in as many of these healthy, bite-sized tips into your life and see how well they work for you.

1. Drink Water

Research has shown that drinking lot of water average 8-10 litre in a day, will help you , remove extra fat from your body. Especially when you wake up in the morning drink 1 to 1 ½ litre water , and before going to bed drink 1 to 2 glass water, it will help you reduce fat, make your skin glowing, and drinking water before bed time saves you from heart attack.

2. Use Smaller Plates:

Studies show that people automatically eat less when they use smaller plates. Strange, but it works

3. Sleep Like a Baby:

Poor sleep is associated with weight gain and obesity, taking care of your sleep is important

4. Reduce Stress:

Being stressed can elevate the stress hormone cortisol, which can cause fat accumulation in the belly.

Good sleep and reduced stress levels can also help prevent cravings, the dieter’s worst enemy.

5. Add Eggs in your meal, eggs helps you to loose weight fast.

6. Eat Soup

In one study, published in the journal Physiology & Behavior, people consumed the fewest calories on days when they ate soup. Broth-based ones packed with veggies give you the biggest bang for your caloric buck.

 

7. Ditch the Top Slice of Bread

Opting for your sandwich open-face instantly erases 100 calories.

8. Pack Your Snacks with Protein and Fiber

Both protein and fiber are especially satisfying. Think: carrots and hummus, nonfat cottage cheese and orange slices, an apple with almond butter.

 

9. Count Calories

Writing down everything you eat helps you shed pounds. A paper and pen work fine—but weight-loss tracking websites and smartphone apps make looking up calories easy, eliminate the math and offer bonus features like menu planners, healthy recipes and community support groups. Which method is best for you? If you don’t love it, try another site or app—most are free!

 

10. Post a Picture

Post a pic of whatever motivates you to stick with your goal (it works, science shows). Consider a photo of you looking your healthiest, a personal role model, your children. Hang it on your fridge. Make it the wallpaper on your computer or cell phone, kitchen, bathroom.

 

11. Write Weight Loss Goals, Set Targets

Write your weight loss goals, set your targets to achieve them and hang them on the walls of your kitchen, bedroom, bathroom, computer table. So you see them 20-25 times in a day always.

 

12. Use a Big Fork

(Bigger bites led to eating less in a University of Utah study) … and hold it in your nondominant hand (eating more slowly also helps you consume fewer calories).

 

13. Pick a Prize

When you reach a goal, treat yourself to something special: a pair of designer jeans, a pedicure, a massage. Rewards really do work.

14.Lunch on Portion-Controlled Foods

In a Cornell study, having a 200-calorie packaged lunch (e.g., nutrition bar) helped people shave 250 calories from their daily calorie tally—and they still felt satisfied.

 

15. Weigh Yourself and Log Your Progress

The age-old advice to step on the scale at least once a week boosts pound-shedding success.

16. Make a Bet

You create a goal, set the stakes and assign a friend to keep you accountable at stickK.com. Fail to meet your goal and the site pays a charity from your credit card (if you enter one... money is optional, but placing a wager may more than double your rate of success, say the Yale researchers who launched the site).

17. Bounce Back After A Slip Up

After a slip-up repeat this mantra: Back on track, stat.” That whole “I’ll start again on Monday” mind-set really packs on pounds.

18. Have Some Yogurt

Of all foods, it’s the most closely linked with weightloss according to a recent Harvard study.

 

19. Eat more protein

You'll eat up to 500 calories less per day when at least 30 % of the calories you eat is from protein and… You increase your body's fat burning metabolism every time you eat fiber & protein because your body has to burn a lot of calories just to digest the protein & fiber you eat plus…

Protein speeds up your weight loss by helping you build and/or maintain lean muscle that also raises your fat-burning metabolism and…

20. Eat more fiber

Getting more fiber in your diet can help you control your weight. Eating fiber prevents you from overeating because it makes you feel full.You'll have an even greater feeling of fullness and higher energy levels throughout the day if you eat meals that are mostly made up of fiber, protein, and water. Fiber also slows down the digestion of foods you eat keeping your blood sugar/energy levels in check preventing you from getting hungry.

21. Drink milk

Recent research now shows that including more dairy in your in your diet may make it easier to lose those extra pounds and burn fat without cutting back too much on calories.

One of the most exciting findings of this new research is diets that are dairy-rich will help you almost double the rate of weight loss as compared to dairy-poor diets.

Researchers also found that most of the body fat lost from these diets was around the midsection.

22. Limit your salt

Consuming more than the recommend 2500mg (1 tablespoon) of sodium each day will cause you to retain water and gain weight (bloating)

Sodium holds up to 50 times its weight in water.

When you limit the amount of sodium you eat your body will begin to expel some that unwanted water weight.

Thirst is a good indicator that your sodium intake is two high. As your sodium levels get high your body ask for more water to dilute the sodium by making you thirsty.

This is why many bars offer salty snacks such as pretzels and peanuts for free, after customers get thirsty they will order drinks to quench their thirst

To limit your sodium intake stay away from foods like canned soups, fast foods, and cured meats.

23. Get more active

Adding a little physical activity to your daily routine will help you start losing weight quicker than you can imagine.

Don't Worry, getting more active doesn't mean you have to sign up at a gym and take tae-bo or start participating in marathons regularly!

There are many ways that you can gradually become more active to lose weight.

For example:

• When you go to a store - Instead of trying to get the best parking spot take the worst one all the way at the back of the parking lot so you have to walk more.

• Throw away your TV remote & get up to change the channels.

• Go to shopping malls. But before you shop walk around the entire mall one or two times.

• Stop using the elevator. Take the stairs or at least take the stairs half way up.

• After you come back from a day of shopping. Carry all the items you just bought into your house one by one. The more items you buy the more walking back and forth you have to do.

 

 

Challenge yourself by adding 5 minutes of extra physical activity to your daily routine everyday JUST GET ACTIVE!

 

Those are just a few examples of ways that you can gradually start adding physical activity to your daily routine. It may not seem like much in the beginning but… All the extra calories you burn by doing these little activities adds up to you losing more weight.

 

24. Use music to lose weight fast

 

Use your favorite music to keep you motivated and energized longer during your weight loss workouts to reach your weight loss goals faster.

A recent study shows that overweight people who did their weight loss workouts to music lost an average of 16 pounds - twice as much as the people who didn't workout with music.

25. Make Yourself heavier to lose weight faster

 

The more you weigh the more calories you'll burn while exercising(Go here to see why) so… You can make yourself heavier by wearing a Weight Vest or backpack to burn more calories while walking or running and…

You only need to add an extra 10-to-40 pounds to your weight vest or backpack to lose weight faster.

26. Eat and run walk

 

Take a 5-10 minute walk after each meal. It doesn't have to be a walk, but any activity will do. The reason you should do this is because it increases the amount of calories you burn during digestion.

27. Don't sit down for more than 4 hours

 

According to researchers at Missouri University - sitting down or being virtually inactive for longer than 4 hours slows down your metabolism making it easier for

you to store fat so to prevent this from happening try standing up for at least 10 minutes within every 4 hours.

28. Keep Records

 

Researchers at the University of Arkansas found out during a 13 week study that people who kept detailed records of what they ate lost 3.5 pounds more than those who didn't because it helped them accurately estimate their protion sizes so they could eat just enough to make them lose more weight.

29. Watch less TV & Play less Video Games

 

You can burn more fat each day just by cutting your TV & video game time in half says research from the University of Vermont but it's common sense…

Less TV means you have to fill your time by doing something more active that gets you up off your lazy ass.

30. Don't let plastic make you fat

 

Plastics contain synthetic chemicals (called BPA & phthalates) that act like estrogen in your body and estrogen is basically a fat-gaining hormone you'd want to limit when trying to lose weight so to prevent these estrogen-like chemicals from getting into your body…

Avoid drinking out of plastic containers & Styrofoam cups and…

Avoid heating plastic containers in microwaves & ovens which can leach the estrogen like chemicals into your foods and…

Avoid plastic wrapped meats and…

Avoid canned foods which contain traces of BPA.

31. Brush your teeth after every meal and snack This will be a signal to your mouth — and your mind — that it's time to stop eating. Brushing will also give your mouth a nice fresh taste that you'll be disinclined to ruin with a random chip. At work, keep a toothbrush with a cover and toothpaste in your desk drawer.

 

 

32. Fidget!

Research has shown that spontaneous physical activity (SPA) like fidgiting, doing the dishes, getting up to change the T.V. channel etc. can add up to burn an impressive 350 calories a day. Remember, like so many things in life: it all counts! All the small pieces add up to a big result, so don’t discount even small, consistent actions – keep them up and they’ll soon add up.

33. Mind over lettuce.

It sounds crazy, but it’s true, studies show that if you think that you’re eating a ‘light’ meal then you won’t feel as full. And it’s not just psychological, your perception of the meal can actually cause you to create more of the hormone ghrelin, which can prevent you feeling full. So instead of focusing on the lettuce in your salad, focus on the more calorific parts: the cheese, avocado, the nuts. It also helps to choose foods which are healthy, but seem like a treat, e.g.: a delicious broth or lemon-garlic shrimp & vegetables.

34. Get your partner on board.

It can be tough to lose weight when your partner is gorging on cakes and deserts, so get them on board. Let him (or her) know that you need his support, if you go to a lot of restaurants or are always getting takeaway, do a little research and get some of the healthy options, maybe skip (or split) desert, spend an hour working out together. If you involve your partner (and are firm about your own weight loss goals) then you’ll make it much easier on yourself.

35. Don’t eat in front of T.V.

First, studies have repeatedly shown that there is a correlation between obesity and time spent watching T.V. – that’s why we have the phrase: “couch potato and not couch celery. Further, studies have shown that people who eat while watching T.V. consume as much as 280 calories more than those who don’t. In fact, for every 2 hours T.V. you watch, your chance of obesity goes up by 23%. Not only that, but if you’re watching T.V. you’re not exercising or sleeping. So, sit down at the table to eat your meals, get active during commercial breaks with mini-workouts and TRADE 1 hour of T.V. for 1 hour of exercise – if you do this every day you will get closer and closer to your weight loss goals.

36. Exercise.

Duh, right? We all know that exercise burns calories, but did you also know that it burns calories while you sleep. So, it’s even better than we thought! The recommendation from a Harvard study (2010) was to do 60 minutes of moderate-intensity exercise a day FOR

WEIGHT LOSS; the study found that 30 minutes a day conferred many of the health benefits, but did little FOR WEIGHT LOSS.

37. 3 healthy meals, 2 healthy snacks.

Most people only need to have 3 meals and 2 snacks to get their daily caloric requirements. Knowing this you can plan ahead, ration your caloric intake per meal and per snack and then stick to it – make them healthy and you’ll be heading closer and closer to your weight loss goals.

38. Increase your fiber.

Getting enough fiber is critical for weight loss, in fact it’s probably one of the most important tools you can use to help you reach your ideal healthy weight. The reason: it makes you feel full – the fiber absorbs water and expands in your stomach, which in turn promotes the production of leptin, the hormone which makes you feel full. Find some sources of fiber you enjoy and eat them every day, try brocolli, flax seeds and apples!

39. Get your go-to snacks ready.

Find your favourite quick and healthy snacks and then have them in bowls around the house and in your refrigerator at eye level, so that if you get the urge to snack you can reach for one of those healthy guys and move closer to your weight loss goals.

40. Train intense.

Studies have found that training with high-intensity for a brief amount of time burns more calories than training with moderate or low-intensity for a long period of time. In other words, spending an hour walking on the treadmill is not the best way to lose weight – 15 minutes high-intensity interval training (HIIT) is far better than 1 hour slow cardio. One of our favourite ways to do HIIT is with a jumping rope, Harvard Medical School has determined that a 125lb person will burn 300 calories in 30 minutes – more if you use the HIIT protocol. Remember, you have to build up slowly to higher intensity training so as always, consult your doctor before making changes to your diet or physical activity.

41. Don’t skip meals.

If you do, your body starts to crave high-calorie foods rather than healthy alternatives.

42. Know what you really want.

Many people talk about losing weight, but what they really want is to be more confident, or feel sexier, or be fitter, or get more romantic interest. Whatever you reasons are, take some time to really clarify in your mind what it is you want and begin to build your resolve around that, so that when temptation creeps up you can squash it with the strength of what’s really important to you in the long-term. Another way of thinking about it is: you’re not losing weight, but rather, gaining something much more important.

43. Change your plate color.

It sounds strange, but if you choose a plate which has a contrasting color to your food, then you should eat less. A Cornell University study found that contrasting plate color would

result in a serving size that was 20% less than those who had plate colors which blended in with the meal color. While you’re at it, next time you have a desert try it on a blue plate – many people find that it works as a natural appetite suppressant. Weird, but that’s science for ya!

44. Combine exercise and diet.

Exercise alone just won’t cut it, in fact of the two – a healthy diet is probably the most important part (although you need both if you want to be truly healthy). As the saying goes: you can’t out-exercise a bad diet. So eat healthy and find exercise you enjoy and you’ll be well on your way to reaching your ideal healthy weight.

45. Ignore the impulse buys.

Shopping malls are designed to part you from your money and nowhere is this more evident than when you’re waiting for your turn to pay: display counters packed to the brim with candy bars, soda and all manner of weight-loss saboteurs. MARKETERS know that this is a moment of weakness for people, in fact, research has shown that impulse purchases accounted for an excess of 14,000 consumed calories per woman, per year! So not only do these impulse buys contribute to overspending, but they can also make you fat! The good news is that once you know the trick it’s much easier to resist. Just think: “they’re trying to blow my budget and make me fat!”, put on the blinkers (figuratively) and walk on by. Opt for the self-checkout too, because further studies show that impulse purchases drop by 32% when you scan and bag your own groceries.

46. Walk off those calories.

Get a pedometer and up your activity level. Take the 10,000 steps a day challenge and you will burn off about 300 – 400 calories. It sounds like a lot, but you can work your way up to it and research has shown that it will significantly improve your health.

47. Set SMART goals.

Maybe you’ve already heard about this method of goal setting. S – specific, M – measurable, A – achievable, R – realistic and T – time-based. Goals set in this way have a much better rate of success, so don’t make it nebulous: “I want to lose some weight” but “I want to lose a total of 20lbs by the 23 November, losing 1 – 2 pounds a week while eating healthy and reducing junk and processed foods”. As you move towards your ideal healthy weight, you’ll probably want to adjust your goals according to your progress.

48. Reduce the fat.

Try reduced fat versions of spreads, dairy products and salad dressings. Remember, though, that healthy fats are good for you in moderation!

49. Don’t bring it into your home.

If you don’t want to eat it, don’t let it in. We made this mistake for years, thinking we could bring in a box of cookies, or tub of ice cream and ration ourselves – it doesn’t work! If it’s in the house, you’ll eat it, so stick to the healthy foods and snacks.

50. Beware of hidden sugars!

Did you know that foods often contain hidden sugars? So even if the label doesn’t say sugar, it could still contain some of the sweet stuff! For e.g. high-fructose corn syrup, dextrin, glucose-fructose… the list goes on and on. Get to know these hidden sugars, so you can avoid them!

51. Get a meal routine and stick to it.

Okay, so we know routines are boring, but having an eating routine which you stick to will prevent you from eating unplanned snacks and meals. Let’s face it, often the most convenient foods are not the healthy option, that’s why they call it fast food, not healthy food!

52. Skip the fads and magic bullets.

Losing the weight and keeping the weight off (that’s the important part) requires a lifestyle change, but you don’t have to do it all at once: just taking small healthy steps every single day will move you closer and closer to your weight loss goals. The important part is to realize that this is about long-term changes, fad diets and diet pills may work in the short term (with who-knows-what consequences to your health) but all-to-often people end up putting the weight back on, then you have to do all the work again when you want to lose weight again! Take the long-term view and small consistent healthy decisions every day and you’ll enjoy the process and have much better success.

53. Disable food cravings.

All cravings start with a cue: it could be the sight of that gooey-sweet glaze or the delicious aroma of cinnamon. On an emotional level: apple pie could give you a feeling of comfort because it reminds you of home, or you may associate the end of the work-week with Chinese takeaway. So you can end up craving these foods when you actually want the feeling associated with the foods, e.g.: apple pie if you’ve had a bad day. You’re not craving the food, but for the emotion. So next time a craving comes up, head it off at the pass: think about the emotion you’re trying to fufill and find another way to fufill it which isn’t food-dependant. If you’re not able to satisfy that emotion fully, take whatever small steps towards satisfying it that you can.

54. Drink green tea.

This probably isn’t news to you, but drinking green tea promotes weight loss. This is because it contains a wonderful group of polyphenols (antioxidants) known as catechins. Research has discovered that not only is green tea beneficial to health, but some studies have shown that it can also prevent the accumulation of fat inside fat cells. Green tea is also a mild appetite suppressant.

55. Don’t drink your calories.

Ditch the sodas, most of them are just water loaded with sugar. Limit how much fruit juice you drink to a max of 1 glass a day – it’s high in natural sugars and thus very calorific. Alcohol is also very high in calories and contains almost no nutritional value (it’s actually a toxin), so take it easy on how much you drink.

56. Eat more dairy.

Studies have shown that the calcium found in dairy products, increases the amount of calories burnt in each cell. The basic idea is that the more calcium in the cell, the more fat that is burnt. Just make sure that it’s a low-fat dairy source. If you’re lactose intolerant you can also get calcium from other food sources, e.g.: dark leafy vegetables, almonds, oats and salmon.

57. Purge your environment.

If you’re really serious about losing weight, then you’ll need to change the messages you’re getting on what to eat: pack away the cookbooks, get some healthy meal cookbooks on your coffee table, get rid of the tubs of ice-cream and muffin mix, watch the healthy eating channels, skip the junk food TV commercials and ignore the MARKETING by focusing on your weight loss goals. Avoid the kitchen treats at work and get your colleagues on board to get healthy (but remember, it’s ultimately up to you). In other words, look around you and declare: “there’s a new sheriff in town!”

58. Get a personal trainer.

Sometimes it’s easier to motivate yourself if you have someone else kicking your ass. Not only that, but you’ll also learn the correct form for your exercises, how to warm up and cool down and thus make getting injured much less likely. Personal trainers can be expensive though, so the next best option is to get hold of one of the many fantastic exercise programs out there.

59. Cook less food at a time.

Cooking just the food you should be eating, will cut down on any second-helpings which get in the way of your weight-loss goals.

60. Find other emotional outlets.

You’ve heard of comfort food? Well, there’s a clue in the name – emotional eaters often turn to foods to satisfy an emotional craving, usually the high-calorie, sugary, fat kind. In other words, the exact opposite of what you want to be eating to lose weight. The truth is though, when you turn to food to cope with stress or boredom, it doesn’t really resolve the underlying negative feelings – in fact, you can often be left feeling worse. The solution is to find out what is triggering your emotional eating and make a positive change at that level – it could be your job or relationship or something else. Until then, make a list of other non-food related activities you could do, which you believe would be a step towards satisfying those emotional needs: running, watching a sitcom, talking to a friend, reading, or anything else. And if you find activities which are moving you towards being healthier then you get even more bang for your buck.

61. Use support networks.

The Internet has some really fantastic support communities for people who want to lose weight, so no matter your specific weight loss goals are, get involved in the communities and participate. Remember though, ultimately it’s all down to you… and you can do it.

62. Recalibrate.

Most people underestimate the amount of calories they eat and overestimate the amount of calories they burn. This is where keeping a food journal is going to be your BEST WEIGHT LOSS friend: if it enters your mouth jot it down. In the beginning you will need to measure everything so that you get a good understanding of what healthy portion sizes actually look like, or use recipes that have already worked out the calories per serving for you. What happens when you do this is you begin to develop an awareness of how many calories you’re actually eating. Especially take note of calorie-dense foods you may be eating: dips, salad dressings, fruit etc. The other mistake is overestimating how much calories you burn when exercising. For example, if you spend 30 minutes on the treadmill and burn about 300 calories, you may go home and think: “I’ve worked out, I can afford to eat a few cookies…” Well, a few cookies later and you’ll have wiped out the calorie-burning effects of that workout. So, spend time getting to grips with how many calories your taking in and how many you’re burning – write it down!

63. Carry a snackable source of protein.

We’ve already shown how protein helps you lose weight, but most protein sources aren’t exactly grab-and-go, so make sure you’ve got a high-protein snack on you whenever possible. Some great options are: boiled eggs, protein powder, nuts or jerky! Keeping topped up on protein will also ensure that you lose fat and rather than muscle.

64. Stick to low GI foods.

Studies have shown that eating a diet with low-glycemic foods has a significant effect on weight loss (particularly in women) – in one study, the lower glycemic group doubled their FAT LOSS when compared to the high glycemic group. So go for the lentil soup, snack on a banana, or try some of these other low GI foods.

65. Chew more.

Studies have shown that healthy-weight people chew on average 15 times, while overweight people chew on average 12 times. So, try chewing your food more. Not only will it slow down your eating, but it also activates more of the digestive process and allows you to taste more of the foods natural flavours – meaning your less likely to reach for those extra calories in condiments.

66. Eat more protein.

Eat a high-quality source of protein with every meal. Studies have shown that protein helps you retain muscle mass and reduce body fat while you’re losing weight. Protein is also high in Peptide YY (PYY) which is an appetite suppressant. Just make sure it’s part of a balanced diet, because too much protein will put a strain on your kidneys amongst other less than healthy effects. So remember those veggies too!

67. Don’t eat too many fruits.

We love fruits, they’re a great healthy alternative to candies and cakes, but moderation is key. Fruits are packed full of natural sugars; for example grapes are almost all sugar, and there is some evidence that sugary foods actually leave you feeling more hungry. So treat fruits like

treats – don’t gorge yourself on them, try some low GI fruits and trade up some fruits for vegetables. Try snacking of snap peas, cucumber slices, celery or whatever tickles your fancy. Also try to get the most bang-per-fruit by sticking to the nutrient-powerhouse superfruits.

68. Lift weights.

You’ll get more muscle and muscle increases resting metabolic rate – that means you’ll burn more calories even when you’re not working out. So not only do you get better body composition and look more toned, but you also get fat-loss thrown in for free. If you’re a woman, you don’t have to worry about getting huge muscles – it’s a myth (women don’t naturally have the testosterone). Studies have found that when you lift 85% of your max load per exercise, for 8 repetitions you burn 8 times as many calories after your workout than if you lifted less weight for more repetitions – in other words, lift heavy (but not crazy heavy).

69. Focus on short and long-term goals.

People who sucessfully lose weight and keep it off tend to have short-term as well as long-term goals. Establish your long-term goal and then break it down into smaller, more attainable pieces – daily, weekly and monthly goals. Quick tip: some research has shown that if you make goals which seem almost a little too easy that it can be much more motivating because it feels more attainable. In addition, a recent study has found that when cravings come up if you focus on your short and long-term weight loss goals it activates the prefrontal cortex which dulls the craving; as an added bonus it also increases your ability to resist temptation.

70. Drink your coffee black, no sugar.

We love a good cup of joe, and there has been some talk about it being good for weight loss (but the jury is still out on whether it’s actually good for weight loss or bad for it). What we do know for certain though, is that loading your coffee up with sugar, milk and whipped cream is definitely bad for weight loss! So if you’re going to enjoy coffee (and we still do) stick to a shot of espresso or a cup of joe, black no sugar.

71. Team up.

Buddy up with someone who has the same goals as you and is serious about reaching them, then set a plan and stick to it. Hold each other accountable.

72. Eat at regular intervals.

Although the latest studies have shown that meal frequency is not related to weight loss, it can still be a good idea to eat at regular intervals. The reason? Recent studies have shown that skipping meals can cluster together with other behaviours (like lack of meal planning) with the result that you reach for unhealthy, high-calorie but convenient foods.

73. Beware of hidden calories!

Many of our everyday foods contain calories which add up quickly. Especially beware of calorie-dense foods which contain huge amounts of calories even though you get very little food.

74. Find an exercise you love.

Just because most people think about gym when they think about weight loss, doesn’t mean that’s what you need to do. There are lots of exercise options out there: from basketball to running to rock climbing. Find an exercise you love to do and you’ll have a lot more fun getting the weight off. Just make sure that it burns enough calories, golf is fun but you’re not going to burn a lot of calories playing it (well, unless you use two clubs at a time and run the course).

75. Pack healthy snacks.

If you pack healthy, you’ll eat healthy. For e.g. fruit can give you that sugar fix when you need it and it’s a totally guilt-free snack.

76. Rest your cutlery between bites.

Most of us eat way too fast, lots to do right? The problem with this is that it takes about 20 minutes from the time you start eating for your brain to tell you you’re full. In other words, by eating too fast, your brain doesn’t have enough time to tell you: “Whoa stop, the tank is full”. By eating at a slower pace, you give it plenty of time to send the signals and help you avoid over-eating.

77. Steer clear of food porn.

We love looking at images of delicious sticky, sweet and savoury foods we know we shouldn’t be eating, as much as the next person. But… neuroscientists have discovered that spending hours pouring over these images provoke a real emotional and physical hunger – duh! To make matters worse, they have found that people who are overweight appear to be more sensitive to the effect of viewing delicious foods. Studies have also found that looking at images of delicious foods actually increases the level of ghrelin (the hormone which makes you feel hungry) and further to that, studies have shown that people looking at food porn were more likely to overeat later than those who were looking at the actual food on a plate in front of them! So, stay away from the food porn… or try the healthier options: images of healthy food and exercise.

78. Don’t eat standing up.

Research has shown that people tend to eat more food and faster when they eat standing up – i.e. away from the meal table. Psychologically, it’s much easier to discount those mini-meals we have away from set meal times, yet they all add up to a higher total calorie count – bad FOR WEIGHT LOSS. It’s good to eat when you’re hungry once you’ve reached your ideal healthy weight because you will have retrained your eating patterns to follow a more healthy schedule. Until that point, if you find yourself eating while standing, you’re probably snacking when you shouldn’t be (unless it’s a healthy snack), so save it for your scheduled meal time!

79. Do it slowly.

Like the saying goes: “You didn’t put it on in a day; don’t expect to get it off in a day.” Studies have repeatedly shown that the most successful approach to lose weight and keep it

off is slow and steady; aiming to lose about 1-2 pounds per week means that THE WEIGHT LOSS will primarily be fat as opposed to muscle.

80. Don’t food shop when you’re hungry.

We know what it’s like, when you buy food when you’re hungry you want to put everything in the basket, especially the sweet and salty stuff. There’s a reason for this, research has shown that when you’re hungry your brain sends signals to you to go for the high-calorie food choices – tasty, sure… good FOR WEIGHT LOSS, erm no. So to keep yourself on track with your new healthy lifestyle snack healthy before you shop, or fill up on a healthy meal and then go shopping.

81. Use olive oil.

You’ve probably already know how good the Mediterranean diet is because it’s packed with high-quality proteins, an abundance of vegetables and healthy fats. Well, it turns out that olive oil is also a big part in making this diet so healthy – it’s packed full of polyphenols (antioxidants) and vitamin E. In addition to the many benefits of olive oil, studies have shown that it also speeds up the rate of fat oxidation, in other words it helps you to burn fat faster! Olive oil is quite high in calories so moderation is key and if you can, go for extra-virgin olive oil, yes it’s more expensive, but it’s so worth it. Be careful though, olive-oil packs a serious calorie punch: 120 calories per tablespoon! So if you do use it, make sure it’s just a teaspoon, about 40 calories.

82. Put it in a bowl.

Don’t eat food directly from the bag: ration it out, put it in a bowl or on a plate and then pack the container safely away before you eat. This way you’ll be much less likely to go back for another handful (especially if you make it really difficult to reach the container again).

83. Be flexible.

Trying to stick to an overly regimented and disciplined diet is no fun at all – weight loss should be fun, when you think about it you get to be healthier and look better – those are good reasons to smile. You’re going to make mistakes and you’re going to have days when you wonder why you’re doing this at all, but when you see it through and you can see and feel the results of your efforts, you’ll know it was worth it. Rocky said it best: “It’s not about how many times you can hit, it’s about how many times you can get hit and get back up”. The most important thing is to stick to it every day, make it fun and you’ll be there sooner than you think!

84. Sack the sugar.

Refined sugars and many artificial sweeteners are the enemy of weight loss (and good health). The main problem is the amount of sugar the average person consumes is huge! Things like candies and cakes are almost devoid of nutritional value and displace your desire for healthy foods – you’re not going to snack on some snap peas after you’ve had a cake, are you? The American Heart Association recommends most women get no more than 6 teaspoons of added sugar a day (24 grams). The problem is that it’s tucked away in places you’d never thing to look (until now) from condiments to crackers – so read the labels. The

healthy alternative is to treat yourself with fruits instead, and maybe try a healthier, weight-loss friendly sugar alternative like stevia.

85. Limit eating out.

When you eat out at a restaurant, you typically have less control over portion sizes, ingredients and cooking methods. If you eat out, find out the low-calorie, healthy food choices before you arrive, and if it means having to be a fussy eater, then so be it, after all you’ll never see the waiter again, but your health is with you your whole life.

86. Relax.

Stress is bad for our health in many ways, but it’s also an enemy of weight loss. Boo for stress! When you stress yourself out your body produces a shot of adrenaline and cortisol to deal with the perceived flight-or-fight situation. The adrenaline leaves your system pretty quickly, but it’s the cortisol which hangs around for longer stimulating insulin, which in turn can result in an increase in appetite. Not only that, a Swedish study has found that cortisol may also lead to increased fat storage around the abdomen. Lack of sleep has also been found to increase cortisol levels. Uh-oh. So make sure you take time to relax during your day, or make a little me-time in the evenings where you won’t be disturbed, do some yoga in the mornings or even try meditating. Not only will you be more mentally calm and able to deal with life, but you’ll look better while you do!

87. Fill your plate with vegetables first.

Veggies (especially the dark green leafy and cruciferous types) are nutritionally dense and will help fill you up – meaning less room for junk-food snacking! Also, since recent studies show that we need 7 (instead of 5) daily servings of fruits and veggies, the more vegetables the better. The only exception is potatoes – go easy on these, because they pack a hefty caloric punch.

88. Vanquish hunger with Volumetrics.

Volumetrics is a way of eating which is based on calories per bite: the less calories per bite, the bigger the portion size, but the less calories per meal. Volumetrics aims at making you feel satiated (i.e. not hungry) at each meal but with less caloric intake. The trick is to eat mainly high-volume foods: brothy soups, vegetables and fruit and limiting low-volume high-calorie foods.

89. Eat soup.

Food in a liquid form is absorbed slowly, and because of the water content, expands your stomach causing you to feel full.

90. Cut up your food.

As strange as it sounds, a study has shown that cutting up your food can help you feel more satisfied by your meal. The reason is that we judge food quantity by number (with larger numbers taken to mean more food), so the psychological effect is that you feel like you’ve eaten more. Try it out and let us know!

91. Don’t sneak bites!

If you sneak in little bites from other peoples plates (friends, kids, spouse) then stop it. All those calories add up, especially the sweet stuff, and if you’re taking a bite from here and there, pretty soon you’ll be looking at a big increase in calories for that meal… and one that’s often discounted because it wasn’t on your plate – but it still adds up! Not only that, most people don’t count these sneaky bites in their food journals. If you want to share a desert, cut your own slice so you can account for those calories.

92. Get active at work.

Let’s face it, most of us do a lot of sitting during work hours. So break it up as frequently as possible, get up from your desk for a standing break, talk to collegues face-to-face rather than email, take the stairs! And, if it seems like your kind of thing, see if you can convince your work to get you a standing-desk. Commuting via the train? Stand to burn extra calories. Remember, all the small steps add up.

93. Reward yourself.

Have a list of REWARDS which will keep you motivated to attaining your weight loss goals. Make them realistic and achievable, but don’t make your rewards about foods – go for something totally different, yet just as rewarding, e.g.: watch a movie, go shopping, whatever tickles your fancy.

94. Go nuts!

Nuts are jam-packed with healthy compounds, from healthy fats and antioxidants to essential minerals and vitamins. Research is showing that FOR WEIGHT LOSS, eating bigger portions of healthy foods is actually more important than dieting because, simply put, you’ll have less room and less inclination to eat junk food when you’ve already got a belly full of the healthy stuff. Nuts are a great for this, because they are high in fibre and slow to digest, plus the healthy fats help make you feel full. Remember, we’re not talking about the roasted, salted kind – keep your nuts natural and grab a handful to snack on before you go out to keep hunger at bay.

95. Watch your weekends.

Many people are able to stick to a pretty healthy diet during the week when they’re following the work-week routine, but once the freedom of the weekend arrives: woohoo, all bets are off! You need to be strong, not weak, on the weekend. So one of the things you can do to make things easier, is allow yourself a single ‘cheat meal’ each weekend. This does not mean that you make up for a weeks-worth of not having deserts, but simply that you’re a bit more relaxed with the foods you allow for that meal. Warning, do not let your ‘cheat meal’ turn into a ‘cheat day’ otherwise you risk undoing all your hard work from the week! Many people skip ‘cheat meals’ entirely, so it’s down to your personal preference.

96. Count calories.

Studies have shown that people who count calories have dramatically more success at losing weight and keeping it off than those who don’t. It also helps you to structure your eating and reveals some surprising high-calorie culprits!

97. Drink water.

Zero calories, super-hydrating – need we say more? Drink plenty of water to stay hydrated. Add a slice of lemon and boom, you’ve got yourself a great-tasting, hydrating drink.

98. Count to 100 to beat cravings.

Next time a craving comes up, slowly count to 100 while you focus your mind on both your short and long-term weight loss goals.

99. Broccoli is your friend.

Broccoli is a powerhouse of nutrition: it contains more vitamin C than an orange, is contains a paltry amount of calories in comparison to its’ incredible nutritional profile and contains as much calcium as a glass of milk. It’s the perfect Volumetric diet food, with a very low amount of calories per bite and studies have even shown that it can help boost DNA repair in cells. Add raw grated brocolli to salads, or even try snacking on small florets.

100. Eat watermelon.

A recent study found that the group (animal models) who ate watermelon had a 50% decrease in arterial plaque, high levels of citrulline (which is good for general health) and even more exciting 30% less weight gain. Watermelon is such a treat, just make sure you also get close to the rind, where there is an abundance of citrulline.

101. Find your motivation.

Reaching your ideal healthy weight isn’t going to be easy in the beginning: it requires making hundreds of healthy mini-decisions every day. When you have to choose between a piece of cake and a piece of fruit, your taste-buds are going to tell you to eat the cake, so you have to dig deeper from the beginning and find out why you’re really doing this and why it’s important to you, because if it is important enough to you then you’ll make the healthy decision. This doesn’t mean that you won’t have times when you make mistakes, but it does mean that you wont waste time getting back onto the health-wagon when you do.

102. Ditch the diet.

Yes, you read that right. The problem with being on a ‘diet’ is that it puts negative psychological pressure on you. A diet by it’s nature is temporary; however, reaching and maintaining your ideal healthy weight is something which requires making lifestyle changes which stay with you for good. Find out what works for you, which activities are the most fun, the healthy foods you enjoy most and make those part of your life – remember, the more fun and enjoyable you make this, the more successful you’re going to be!

103. Chew gum while you cook.

If you nibble on food while you’re cooking then try chewing a stick of gum while you prepare your meals. You’ll freshen your breath and you’ll reduce your total calorie intake.

104. Find out your calorie requirements.

Fundamentally, weight loss is pretty simple: burn more calories (energy) than you consume. If you want to lose weight you need to consume about 500 calories less than you need every day, but in order to do this you need to know your daily caloric needs. Without knowing this, it’d be like trying to shoot a target while blindfolded – you have no idea where to aim.

105. Communicate with family and friends.

We humans are funny creatures, often people get attached to having you remain a certain way, for whatever reasons of their own (maybe even unknown to them). Unfortunately, this rarely serves you in being the person who you want to be. When you want to lose weight, and when you start losing weight family and friends may seem to tempt you off the path, the best way to deal with this is communication: explain to them that this weight loss is truly important to you and you’d love their support. If they’re unable to do that, respect them but stay focused on your weight loss goals – this is your life, not theirs.

106. Skip the solid fats.

Solid fats are an example of empty calories – high calorie foods, with little (or no) nutrients: butter, beef fat and shortening. These are fats which stay solid at room temperature and are added to many foods to appeal to our tastebuds (as well as occurring naturally in some foods), e.g. cakes, cookies, cheese, pizza and bacon. The problem isn’t that they’re necessarily bad, but that most people just eat far too many of them, so serious moderation is key!

107. Plan ahead.

Spend some time in the evening planning what you’re going to eat the next day. When you have no idea what you’re going to eat and hits lunchtime, it’s easy to reach for the most convenient or most familiar food – not usually the healthiest option. By planning ahead you will be prepared to make the healthy choice when the time comes. Check out restaurant menus, calorie counts or if you want to be really prepared: make and pack your healthy meals and snacks for the next day – well done!

108. Read the labels, read the labels, read the labels!

Make sure you check the sugar and fat content when you shop for food.

109. Healthy doesn’t mean low-calorie.

Especially when you talking about foods high in fats and oils, for example: an avocado has about 145 calories while olive oil packs a mammoth 120 calories per tablespoon. So even though they’re healthy, if you gorge yourself on them it won’t help you to lose weight at all. Find some healthy, low-calorie foods you can eat in a lot of and snack on those when you’re hungry, try: celery, spinach, cottage cheese, carrots.

110. Laugh!

You probably already know that laughter is a good way to reduce stress (and we’ve talked about the weight loss benefits of lower stress), but did you also know that British researchers

have found that 1 hour of intense laughter burnt up to 120 calories – that’s a pretty good workout! So if you’re going to watch TV, make sure you watch the sitcoms, grab some healthy snacks and ditch the remote – your waist will thank you.

111. Feast on flax seeds.

These little gems are an ideal weight loss food: they’re packed with healthy fats, fiber, minerals and vitamins. The high fiber content (1 ounce is 32% of your RDA) makes you feel full because it promotes the release of leptin (the hormone that makes you feel full), but even more so with flax seeds, because they form a gel-like substance which enhances the feeling of satiety. In addition to this, the healthy fats help increase your metabolism. For weight loss, make sure you have ground flax seed, which is far easier to digest and divide it into portions to have with you meals throughout the day (sprinkled on food, or in smoothies).

112. Eat healthy fats.

Fats have gotten a bad rap, but not only are healthy fats essential to good health, a Harvard study found that eating good fats actually makes your body more efficient at burning fat. In the study, the group eating healthy fats lost 5 more pounds than the low-fat diet group. Healthy fats are usually high in calories, and you should aim to get about 20% of your calories from these nutritional powerhouses; good sources include: nuts, avocados, extra virgin olive oil and wild salmon.

113. Get a daily dose of cocoa.

Now you’re talking our language: an excuse to eat more chocolate? Bring it on! Well, not exactly… a study from the Journal of Nutrition found that the antioxidants in cocoa reduced fat deposits in mice (as well as reducing degeneration in the aortic arteries). The trick is, normal chocolate wont do because it’s loaded with sugar, so opt for a high-cocoa (80-90%), low-sugar chocolate. Or even better, get unsweetened cocao powder and add it to smoothies and other recipes.

114. Skip desert most days.

Desert should be a infrequent treat, not a daily occurrence. Even the so-called ‘light’ versions are often not that diet-friendly (and they’re usually loaded with other unhealthy additives), plus they come in bulk packs which only make it harder to resist overeating these treats: remember, if it’s in the house you’ll eat it, so stock healthy and you’ll eat healthy. So, have deserts once in a while, but don’t turn them into a REWARD, just enjoy them for what they are: an indulgent treat.

115. Skip the soda.

If you’re still drinking soda… why?! It doesn’t matter if it’s diet soda or not, soda has absolutely no nutritional value, is filled with additives and artificial sweeteners, and is just bad news all round. It took us a while to break the cola habit, but it’s so worth it. Studies have shown that people drinking 2 or more diet sodas a day had waist size increases that were 6 times greater than non-soda drinkers. Need we say any more? Stick to water and avoid sabotaging your weight loss!

116. Reduce your plate size.

It sounds strange, but studies have shown that the smaller your plate, the less food you tend to eat. For example, a simple change from 12 to 10 inches can decrease the food you eat by up to 22%, isn’t that awesome?

117. Think before you heap.

Don’t heap food on your plate, otherwise you’ll be inclined to eat it. The exception is if it’s vegetables, in which case go crazy (but not with potatoes).

118. Follow the nutrients.

Try to pack your diet full of as many nutrient-rich foods as you can: lean meats, low-fat dairy, fruits and vegetables. Include as many of these foods (in the right proportions) as you can at every meal.

119. Get moving!

The less time you spend sedentary, the better. If you work an office job, you already spend most of your day sitting down (which burns very little calories). So stand up, move around. Remember, every little bit of activity you do all adds up to your daily total: the more small bits of activity you do, the more calories you’ll have burnt by the end of the day. It all counts!

120. Stay committed to your goals.

Losing weight isn’t always easy, there are usually lots of factors: from your relationship, to food addictions, to emotional triggers – the list goes on. But it is possible, because people do it all the time and they keep the weight off, and it is possible for you to do too. You need to realize that you will have moments of weakness, but just because you mess up 1 meal doesn’t mean the whole day is ruined – the sooner you can get back on the wagon the closer you’ll be heading to your goals and the better you’ll feel. Stay committed because you’re worth the commitment and show the world what you can do.

121. Take small steps.

Diving head first into a super-strict diet is much harder to do than taking small steps into a new way of eating. According to wellness expert Kathy Freson, if instead of focusing on cutting out prohibited foods, you begin to crowd them out with healthy alternatives, then little by little you’ll have no room left for the bad stuff. So set a plan to add one healthy piece to your diet every single day: swap some candies for fruits, add a couple of veggies, drink water before your meals, try some ground flax seed etc. By the time you’ve been going for a month, you’ll already be well on your way to a healthier and leaner body!

122. Journal your foods.

Journaling is a great way to make hidden habits and triggers obvious. When you track the food you eat (and physical activity), it will help you to identify the habits and emotional triggers you have to eating. Journaling is one of the most powerful tools to aid in weight loss according to the National Weight Control Registry.

123. Focus on eating when you’re eating.

The day and age of multitasking in which we are in is not a friend to weight loss. It turns out that if you eat while multi-tasking, you’re apt to eat more, partly because the distraction makes it harder for you to recognize feelings of fullness. Psychologically, you’re also less likely to count it as an actual meal, so it’s easy for it to slip by unnoticed. The solution is to drop the multi-tasking when you’re eating, set some time aside for your meal, sit down and focus on eating your food and little else.

124. Drink red wine.

There are already many studies which have found that a small glass of red wine (about 125ml) a day is beneficial for health, and now there is increasing evidence that the resveratrol (a powerful antioxidant) found in wine could help to release fat. Another study showed that women who were light drinkers had less weight gain and less risk of obesity than those who drank no alcohol, in addition a study using animal models found that the resveratrol also helped increase exercise endurance. If you’d rather not drink, peanuts, blueberries, cranberries and pomegranate are good non-alcoholic sources of resveratrol.

125. Watch the salad dressing.

Most salad dressings are surprisingly high in calories, for example: 2 tablespoons of French dressing can easily be as much as 150 calories. We love getting enough good healthy fats, but it has to be done in moderation if you want to drop those pounds. Opt for some low-calorie, healthy alternatives instead: try a squeeze of lemon juice, balsamic vinegar or even some salsa (a powerhouse of nutrition).

126. Weigh yourself weekly.

While some studies have shown that daily weigh-ins promote maintenance of healthy weight, it’s not necessarily true when you’re trying to lose weight. Losing weight takes time and your weight fluctuates from day-to-day (as well as monthly), so rather than doing daily weigh-ins, opt for weekly weigh-ins – as long as you’ve been making healthy choices and upping your activity level, you should see good results and you’ll be motivated by your success. Also remember, the best time to weigh yourself is in the morning.

127. Don’t exercise on an empty stomach.

Common sense would seem to say that exercising on an empty stomach would burn more fat, but the research actually shows that the calories burned actually come from muscle rather than fat. Remember, not only do you want the muscle because it looks good, but it also increases your at-rest fat-burning metabolism. In addition, by not being properly fuelled you can’t exercise as intensely, so grab a simple carb snack 15 – 30 minutes before you hit the gym (carbs give your body energy and simple carbs digest easily).

128. Get active at home.

We’re spending more and more time sedentary at home; watching television, on the internet, etc. See if you can get active – try watching T.V. standing up, do short bursts of exercise during commercial breaks, ditch the remote, try using a standing desk while you’re on the Internet.

129. Get enough sleep.

Great news for all us sleep-lovers, recent studies show that getting enough shut-eye is good for your health and your weight loss goals. The gist of it goes like this: most of us are sleep-deprived, getting less than the optimal 7 – 9 hours of sleep; in the study the group that got 8.5 hours sleep lost more weight than the 5 hour sleepers. There is also evidence that adequate sleep can turn off obesity-related genes. So if you’re not already getting enough sleep, do it for the health benefits and to help you reach your ideal weight.

130. Skip processed foods.

Most processed foods are filled-to-the-brim with sugars and hydrogenated fats, while providing a fraction of the nutritional value you’d get from the healthy non-processed food. What’s more, the sugar-free, fat-free, carb-free meals are usually packed full of chemicals you don’t want in your body. Ditch the processed foods and make your health and weight-loss a priority.

131. Don’t save calories up to splurge on junk.

Junk food will not leave you satisfied later in the day – plain and simple. If you ‘save calories’ to splurge on junk food, then later on you’re still going to be hungry because junk food lacks the nutrients that healthy food has in abundance. Treat yourself occasionally, but stick to high-quality, healthy foods which will satisfy you in the long-term and move you closer to your ideal healthy weight.

Use these tips!

Okay, we hear you: this may not seem like a real tip, but it is… Just a few of these tips sprinkled in to your daily life could make a huge difference to your weight loss goals, so try them out and find out how well they work for you

 

Home Remedies For Easy Instant Natural Weight Loss

 

Whether you are a youngster, teenager, parent or an employee, you are concerned about your weight. It is due to the kinds of food we are exposed to. Controlling this urge to eat that tasty chocolate ice cream is hard! Oily food and desserts seem to be the best delicious food available. Regretting eating an extra pastry or chicken piece is of no use. Try to control this urge before you pop something into your mouth.Don’t worry and stress out about your weight, every second person has the same problem. However you can try to use a few home remedies FOR WEIGHT LOSS, that will help you cut down the extra flab.

 

Being overweight can affect one’s self esteem, it is also harmful to one’s health. The extra fat in your body can make you prone to diseases easily. High blood pressure, diabetes and heart attack are few examples from the list of diseases. Obesity or being overweight is caused due to boredom, depression, anger, lack of exercise, lack of rest, incorrect lifestyle, improper diet and HYPOTHYROIDISM. Try these natural remedies to lose weight.

 

Before you go on you should have a simple understanding of the process your body goes through when dropping the pounds. Fat (along with protein and carbohydrates) is stored energy, plain and simple. Calories are the unit that is used to measure the potential energy in said fats, carbs, and proteins. Your body will convert fat to usable energy through a series of chemical processes, and any excess energy (calories) that you don’t need will be stored away. To lose weight, you must expend more energy (or calories) than you take in. When you are using more than you taking in, your body draws on stored fat to convert it to energy, which makes the fat cells shrink. It doesn’t disappear; it simply changes form, like water to steam. While this is the basic process, you also have to take into account genetic and environmental factors. How well the above process takes place does vary from person to person.

1. Cinnamon Tea

 

 

Blood sugar has a direct impact on your weight as it affects how hungry and how energetic you are (if you have energy you’re much more likely to exercise!) If your blood sugar is balanced you are less likely to have a disproportionally large appetite, and your body will be more apt to use fat (energy) rather than storing it. While debate about its effectiveness drags on, more and more preliminary studies are coming out showing that cinnamon can help manage blood sugar levels, so why not whip up a spicy cinnamon tea?

You will need…

-1 teaspoon of ground cinnamon -1 cinnamon stick -8 ounces of fresh water

Directions

Place the cinnamon in a mug and cover with 8 ounces of boiling water. Steep for 15 minutes before straining. Drinking 1-2 times a day.

 

 

2. Green Tea & Ginger

 

 

Green tea has long been debated as a weight loss aid, and more research is needed to confirm or deny how well it works. While some studies have turned up nothing, others have identified three main components in green tea that could help manage weight-caffeine, catechins, and theanine. Caffeine is just an overall boost to your system, and speeds up a number of bodily processes, including metabolism related to weight (technically speaking, metabolism refers to any and all biological processes in a living organism needed to sustain life.)

Catechins are considered anti-oxidant flavonoids, and are superior in green tea rather than black tea due to a difference in processing (black tea is fermented.) While the mechanism is yet to be determined, in vitro and in vivo studies have shown that catechins can help lower the absorption of lipids (fats) via the intestinal track. Theanine is an amino acid in green tea that can encourage the release of dopamine, the chemical that makes you “happy” and relaxed. If you tend to eat due to stress, this may be useful. It also counters the caffeine so

you don’t get all jittery. The ginger added to green tea will help improve digestion and add a little flavor-no sugar or milk in this tea!

 

You will need…

-1/2 inch of fresh ginger root, peeled and finely chopped OR ½ teaspoon ground ginger -1 teaspoon of green tea -8 ounces of fresh water -Raw, organic honey (optional)

Directions

Place green tea and ginger in a strainer or sieve and cover with 8 ounces of boiling water. Steeping green tea for too long can leave it with a bitter taste, so don’t exceed 3-4 minutes. You can stir in a little raw honey if you really need to sweeten it, but avoid milk or sugar at all costs. Drink 1-2 cups daily on an empty stomach.

 

 

3. Rose Petal Water

 

 

The benefits of rose petal water are backed more by anecdotal evidence than anything, but that’s no reason to shrug off this mild yet refreshing drink. Rose petals act as a very gentle diuretic. Diuretics encourage your kidneys to put more sodium (salt) into your urine. This excess salt in turn draws water from your blood, decreasing the amount of water in your circulatory system. This is not “permanent” weight loss-just water weight-but the action

encourages you to drink more and keep your system flushed clean and hydrated. Staying hydrated, believe it or not, can be hugely beneficial to losing weight.

 

You will need…

-Handful of fresh or dried rose petals -Distilled water (roughly 1-2 cups) -A pot with a tightly fitting lid Note: Be sure, especially if using fresh rose petals, that they have not been treated with any sort of chemical (insecticides, pesticides, herbicides, fertilizers, etc.)

Directions

Place the pot on the stove, put in the rose petals, and add just enough distilled water to completely cover them. If some float to the top it’s not a big deal. Cover the pot with a tightly fitting lid and simmer until the petals lose most of their color, about 15-20 minutes. Strain the liquid into a glass jar and keep in the refrigerator for up to 6 days. Drink about ½-1 cup every morning on an empty stomach.

 

 

4. Ginseng

 

 

Ginseng is any one of 11 perennial plants with fleshy roots belonging to the genus Panax. While there are different kinds of ginseng, the two that you should use –also the ones that have had the most controlled double-blind studies done on them-are American ginseng (Panax quinquefolius) and Asian or Korean ginseng (Panax ginseng.) While widely known as a stimulant to speed up a sluggish metabolism, that description doesn’t do it justice. Ginseng’s greatest quality is that it can help fight fatigue and boost energy as well as mental alertness (in a randomized double-blind study in 2010 290 cancer patients at the Mayo Clinic were given ginseng daily and it was found to fight even the crippling fatigue caused by chemotherapy.) This is huge when it comes to weight loss-without energy, it’s hard to exercise. Without exercise, it’s near impossible to lose weight-at least in a healthy way. In addition to boosting energy, there is tentative evidence that it can help manage blood sugar, which also affects energy levels as well as appetite.

You will need…

-1 teaspoon of chopped American or Korean ginseng -8 ounces of fresh water -raw honey/lemon to taste (optional)

Directions

Roughly chop the root and measure out 1 teaspoon per cup of water. Bring water to a boil and then pour over the ginseng, allowing it to steep for 5-9 minutes. Strain, add honey or lemon if you like, and drink 1-2 times daily.

 

5. Dandelion and Peppermint

 

 

Dandelion and peppermint tea is a fabulous drink that will help keep your liver healthy. The liver is an incredible organ. Not only is it the only way to truly detoxify your body, it is also plays a central role in many metabolic processes-a lot of which affect weight. In terms of fat metabolism, the liver is full of cells that break down fats and turn them into usable energy. These cells are also responsible for the flow of bile, which helps breakdown and absorb fats. In the metabolism of carbohydrates, the liver helps keep your blood sugar steady, therefore keeping energy levels up and regulating appetite. The list goes on, but the point is helping your liver helps your weight, as it plays a crucial role in managing fats and their absorption. Dandelion and peppermint both help your liver. Dandelion has hepatoprotection constituents, with hepatoprotection meaning an ability to prevent damage to the liver. Peppermint and dandelion both automatically stimulate the production of bile in the liver, helping with digestion and the absorption of nutrients. Mix these two together, and you have a powerful liver protecting tea!

You will need…

-1 teaspoon of dried dandelion leaves -1 teaspoon dried peppermint leaves -8 ounces of boiling water -Lemon to taste (optional)

Directions

Pour a cup of boiling water over the dandelion and peppermint and steep, covered, for 5-10 minutes. Strain, add lemon to taste if you like, and drink a cup twice daily. You can also make this with fresh dandelion leaves/roots and fresh peppermint, just use a rough handful of the fresh leaves for the amount. If you do use fresh, be absolutely certain that there have been no chemicals applied to them- this is especially important for dandelion. If you use dandelion on a regular basis, I suggest growing your own.

 

6. Sip on Sage

 

 

We live in a hectic world, and most of us are stressed about one thing or another on a daily basis. The thing is, our bodies weren’t made to handle constant stress, and it can have damaging effects on a wide variety of functions-including weight gain/loss. When under stress, the body releases cortisol, a steroid hormone that is part of the fight-or-flight response. Cortisol can effect blood sugar level (therefore appetite), and cause energy to be stored more readily as fat. Neuropeptide Y is a neurochemical that is also related to stress. When released, it causes growth of fat tissue (energy is stored easily as fat around the abdomen) as well as an increase in appetite. One way to fight this underlying stress can be to ingest more sage, which has calming effects on both the body and mind. Making a calming sage tea, or even just adding it in dishes you cook, is one way to help combat your stress levels.

You will need…

-A handful of fresh sage OR 2 teaspoons of dried sage -8 ounces of boiling water -Lemon to taste (optional)

Directions

Pour boiling water over sage and steep for 4-5 minutes. Strain, add lemon to taste if you like, and drink 1-2 times daily.

 

 

7. Chew Gum

 

 

Chewing gum is a great way to trick your brain (and your stomach) into thinking it’s getting more than it is. The flavor of the gum reduces appetite and curbs the urge to snack on something unhealthy, and also stimulates the flow of saliva, whose enzymes help break down starches and fats.

You will need…

-1 piece of natural sugar free gum

Directions

When you feel the need to start munching, pop in a piece of gum instead.

 

Have a Routine (and stick to it)

 

Having a routine is, in my opinion, in the top three most important things you can do to lose weight, right up there with exercise and diet. If you don’t stick to a routine, you won’t see results, and you’ll be discouraged. Several years ago I saw a personal trainer and, after paying a decent sum of MONEY, I figured out that it was the routine of going to see her made the biggest difference. It’s probably the single hardest thing you’ll do when you try to lose weight, but once those habits become hardwired into your brain, things will only get easier.

 

8. Just Add Water

 

 

Staying hydrated is an important aspect of weight loss that people often brush off-you don’t want to gain water weight and feel bloated right? Either that or you hear that you should drink ice cold water to burn more calories. Not exactly. The idea that ice cold water burns more calories because your body tries to “warm it up” first may technically be true, but the effect is miniscule (like 8 calories miniscule.) Rather, you need to be hydrated for your body to run smoothly, and that includes burning fat. It flushes bad stuff through your system, and also helps curb appetite. And don’t fret about water weight-if you are staying hydrated, your body is less likely to retain water since it simply doesn’t have the need to-similar to how eating more can make weight loss easier, within reason. I should also say-DO NOT BUY INTO SPECIALTY WATERS! Get your vitamins through your diet or supplements. Those waters are not better for you-in fact some are so loaded with flavoring and what not they rival soda.

You will need…

-8 ounces of fresh water

Directions

Drink at least 8 cups of fresh water every day

 

 

 

9. Coconut Oil (as a replacement fat)

 

 

In the 1970’s and ‘80’s, saturated fats got shoved into the spotlight as the main cause for obesity. Coconut oil, being a saturated fat, was tossed along with the rest of them. The healthier alternative that we created? Trans-fat. One could say that backfired a wee bit eh? Coconut oil isn’t just any old saturated fat though; it contains unique fats called medium chain triglycerides that help you use energy (aka calories) more efficiently. MCT’s are indeed a saturated fat, but they are not the same as many of the other saturated fats we hear about-those fats are long chain triglycerides. Why does the length matter? Its chemical makeup is what determines how our body processes it and breaks it down. MCT’s are not broken down in the intestines, and therefore do not get stored away immediately as fat. Instead, they absorbed intact and sent right to the liver, where they are used as energy. Now sitting around eating coconut oil isn’t going to make you lose weight, but using it as a replacement fat can be a good choice. In addition to that, just plain coconut oil is an incredible appetite suppressant (it’s almost scary, actually.) Tack on that it can raise energy levels and you are more likely to get out, move around, and exercise.

As far as studies on it go, here are some that I mentioned in The Everyday Roots Book. In 2002 the Journal of Nutrition concluded that it can aid weight loss when used in place of long chain triglycerides. It was also shown to strongly curb appetite and it appeared to increase the burning of calories. In 2003 Obesity Research found that it may help burn calories, probably due to the fact that it boosted energy. In 2010 the International Journal of Food Sciences and Nutrition also found that it could help boost metabolism and reduce appetite.

You will need…

-2 tablespoons of good virgin cold-pressed coconut oil

Directions

Twice a day, take 1 tablespoon of coconut oil. You can take it before, during, or after a meal. If you tend to struggle with proportions, I suggest taking it before you eat, or if dessert is your demon, take it right after dinner. In terms of substitution I’ve used it in place of olive oil and love it.

 

 

 

10. Plain Yogurt and Honey

 

 

This is an awesome breakfast/snack. It’s one of those “I wouldn’t guess this is good for me!” type foods. The probiotics in yogurt do wonders for the digestive track and maintains a healthy balance of gut flora that optimizes digestion and the breakdown of certain substances (like fat.) When you digestive track is running smoothly, your body is processing things better and it’s not as likely to pack on the pounds. The honey is just a little added (healthy) sweetness to satisfy any cravings you might have. The beautiful thing here is that you really don’t feel like you’re getting shorted any flavor or fullness when you eat it. For optimum weight-loss awesomeness, try low fat yogurt.

Note: There was once a time when certain large companies began to add so much sugar to their yogurt the amounts surpassed those found in sugary breakfast cereal, like Lucky Charms. People were gobbling it up and wondering how it could be so tasty and good for you, when really the image and wholesomeness of yogurt was simply being abused. Read the nutrition label first.

You will need…

-1/2-1 cup of plain (not vanilla) yogurt -1 tablespoon of organic raw honey, or to taste

Directions

Eat this for a snack or breakfast, adding on the honey for flavor. Feel free to try adding fresh fruit or even oats for a little variety.

 

 

11. Get Enough Sleep

 

 

Our body is a cohesive unit, a complex system, not just individual parts. Everything has to be working harmoniously for things to be balanced and correct-like your weight. Studies have shown that even just a little bit of sleep deprivation over the short time frame of 4 nights results in increased insulin resistance, and essentially ages the metabolism 10-20 years in that time frame. The fat cells sensitivity to insulin dropped by 30% to levels usually seen in people who were obese or diabetic. By getting the right amount of sleep, you’re doing more than just resting your body-you’re ensuring that all systems are go, and that you have the best chance possible to succeed at losing weight.

 

12. Black Pepper and Lemon Juice

 

 

This spicy little concoction contains black pepper and lemon juice to create a drink that can help you keep ahead on your weight loss battle. Black pepper contains a naturally occurring chemical compound called piperine, which is responsible for giving it its pungent flavor. Several new studies have shown that piperine can interfere with the genes that control the generation of fat cells, as well as reducing fat levels in the blood stream and enhancing the absorption of nutrients from our foods. Lemon juice can help aid in digestion and give your G.I. track a helping hand when it comes to breaking down foods.

You will need…

-Several sprinkles of freshly ground black pepper -Juice of half a lemon -Fresh water

Directions

Mix lemon juice with water and sprinkle in black pepper (about 3-4 turns of the pepper grinder.) Drink once daily after a meal.

 

 

13. Bottle Gourd Juice

 

 

Bottle gourds are old-world hard-shelled fruits that anecdotal evidence suggests can help you lose weight. People who swear by it find that, due to its high fiber content, it creates a sensation of fullness and curbs appetite. It also has high water content (always a good thing) and has a number of great nutrients. If you do decide to drink bottle gourd juice, do not do so in such a way that you use it to “starve” yourself (see below.) Your body needs all the (good) food and nutrients it needs to maintain a balanced diet, however, it’s a great way to help resist cravings and potential snacking sprees!

You will need…

-1 cup of bottle gourd juice, chilled -A little lime juice

Directions

When you feel the urge to snack, drink a glass of cold bottle gourd juice with a dash of lime juice added.

 

14. Eat More (and figure out why you’re eating in the first place)

 

 

Deprivation never works. It is a painful struggle that will almost always result in failure. Instead of starving your body of the nutrients it needs to stay healthy, eat “more” good stuff. Break your meals down to 5 or 6 small ones a day to reduce snacking (which is when a good chunk of weight gain takes place for a lot of people) and to prevent your body from storing more fat-which is does when it feels “starved.” Also ask yourself why you’re eating in the first place-we so often eat out of boredom or nerves or stress. Wait until you feel a rumble and let your stomach tell you when it needs to eat.

 

15. Apple Snacks

 

 

An apple a day keeps the weight at bay! While not overflowing with nutrients like other fruits or vegetables, apples still have a number of benefits that can contribute to weight loss. First, they are packed with fiber, which helps curb appetite, so eat one when you feel the urge to snack on some less-desirable foods. Second, they can help regulate blood sugar levels, and therefore help regulate your appetite and energy levels. Third, the pectin in apples can lower cholesterol, and serve as another way to help regulate blood sugar, by slowing the absorption of carbohydrates. Finally, apples are a naturally low-sodium food, which can help prevent excess water retention and water weight.

You will need…

-1-2 fresh apples

Directions

Rinse and slice an apple, and eat one to two daily. Leave the skin on, as that contains a good amount of fiber.

 

 

16. Add in More Asparagus

 

 

Pay attention to seasonal fruits and vegetables, and pounce on the asparagus when it comes along. Asparagus is nutrient dense and, like apples, contains a lot of fiber to help curb appetite. It also contains a host of vitamins that work together to metabolize blood glucose, therefore regulate blood sugar. If you find yourself feeling puffy or bloated, asparagus is a mild diuretic that can help reduce bloating and leave you feeling your best. Try eating asparagus steamed on the side of your favorite dishes-this vegetable doesn’t need much to make it taste good

You will need…

-1 bunch of asparagus -some water

Directions

Wash the asparagus and lightly peel the stems if they are thick. Place in a pan with ½-1 inch of water, and cover with a tightly fitting lid. Turn the heat to medium high and steam for 3 minutes, or until the asparagus is tender and can be pierced easily with a fork.

 

 

17. Put Your Fork or Spoon Down Between Bites

 

 

Your brain lags behind your stomach by roughly 20 minutes, which ,means that it isn’t the best thing to rely on when it comes to letting your know when you’re full. To avoid over-eating, and thus consuming extra un-needed calories, slow down your eating by putting your fork or spoon down between bites. You might feel a little silly at first, but it can really help when it comes to managing your weight.

 

18. Snack on Flax

 

 

Flax seed has been known to help with digestive ailments for centuries, and this goes hand in hand with weight loss. Flax seeds are high in fiber, as well as mucilage, which helps lower cholesterol. It has also been proven to LOWER BLOOD SUGAR LEVELS. With such a high amount of fiber, flax seeds also act as a natural gentle way to regulate bowel movements and help promote healthy gut bacteria, both which work well to help you manage weight. It is important to eat flaxseed ground, as it tends to pass through the digestive track undigested if eaten whole, thus depriving you of its nutritional benefits.

You will need…

-1 tablespoon of ground flaxseed

Directions

Once a day eat a tablespoon of ground flaxseed-sprinkling it over cereal or oatmeal if my personal preference.

19. Milk Thistle

 

 

Milk thistle contains active flavonoid compounds collectively known as simirilyn. Simalrilyn helps to protect the liver which is a vital organ when it comes to managing weight and encouraging weight loss. When your liver is bogged down and sluggish, weight loss can be slowed by up to 30%*. The simarilyn in milk thistle can help reverse this. There are several ways to take milk thistle, however I recommend a capsule form (make sure the source is reliable) or as a tincture, since milk thistle does not impart its benefits when steeped in water (such as when made into a tea.)

You will need…

-Milk thistle capsules or tincture

Directions

Follow

Directions

on the packaging for dosage.

 

20. Go Ahead, Eat That Chocolate

 

 

Remember deprivation hardly works? When you get the urge for a sweet treat, turn to dark chocolate. It will help curb your craving thanks to its insulin-resistance lowering flavonoids. The healthy fats in dark chocolate can also slow the absorption of sugar into your blood stream, preventing “insulin spikes.” Studies have shown that eating some can help put a stop to cravings for sugar, salt, and fat. However, the chocolate must be 70% cocoa, otherwise it has too much milk or sugar added to be beneficial.

You will need…

-70% dark chocolate

Directions

Directly after a meal, eat a piece of dark chocolate roughly the size of your thumb to glean its benefits.

 

 

 

21. Join the Navy… Beans

 

 

Beans, beans, the magical fruit, the more you eat the more you…lose weight? Apparently, since the protein in navy beans can take a while to digest, therefore reducing appetite and aiding in weight loss management. The fiber in navy beans can also help lower cholesterol.

You will need…

-1 cup of dried navy beans -3 cups of water

Directions

Prepare the navy beans by adding 3 cups of fresh water to a pot for each cup of dried beans, so that the liquid level is about 1-2 inches about the beans. Bring the water to a boil and then reduce to a simmer, partially covering the pot. Skim off any foam that develops, and simmer for 1 to 1 ½ hours until tender. Add to a salad or enjoy as a dish on its own.

When you’re trying to figure out how to lose weight, know that there really is no magic thing that works for everyone. Yes, diet and exercise are vital, but people are different, bodies are different, and you have to take into account things such as genetics, health conditions, gender, and age. You might be glaring at your co-worker chowing down on donuts at the office while you pick at a salad and wonder how they manage to stay so fit when they eat whatever they want-but don’t let this drag you down. The journey is different for everyone, but there is

always a way to complete it. And when in doubt, simplify the situation-eat good food, get proper exercise. We’ve turned eating and weight loss into a science that delves into such minuscule things we feel like we aren’t capable of eating right or losing weight without professional help. Assuming you have no outstanding condition that complicates the situation, you can reach your goals on your own! It may be difficult, but hey, that’s where things like these remedies can lend a helping hand.

 

Natural Home Remedies to Lose Weight

 

a. Honey and Ginger Juice:

The combination of honey and ginger is excellent to lose weight. Taking this mixture twice a day will help to reduce your weight.

Ingredients:

o 3 tbsp Honey

o 2 tbsp Ginger

 

Method:

Extract the juice from ginger and add 2 tbsp in a bowl. Add 3 table spoons of honey to the juice. Mix it well and drink it twice a day. Notice the change in your body in a month’s time.

 

b. Honey and Cinnamon:

The benefits of honey and cinnamon are endless. Though honey adds a great taste it has a healthy glycemic index, hence it does not get absorbed into the body all at once like sugar. Cinnamon is great to stabilize high blood pressure and improves the function of insulin. Hence, you lose weight.

Ingredients:

o Honey 1 tbsp

o Cinnamon 1 tbsp

 

Method:

Boil the cinnamon in water for 15 minutes. Remove it from the stove and let it cool. Add honey to the water and drink this mixture every day. Honey will lose its enzymes if it is added to hot water, so mix honey to the cooled cinnamon water.

Don’t Miss: Top 5 Vegetarian Diets to Lose Weight

 

 

c. Lemon, Honey and Black Pepper:

Lemon and honey is a famous combination used to lose weight. Adding black pepper to it doesn’t just give it a better taste but also boosts your energy and makes your body light.

Ingredients:

o Luke warm water-1 Glass

o Honey – 1 tsp

o Black pepper – 1 tsp

o Lemon juice – 4 tbsp

 

Method:

Take a glass with luke warm water. Add 1 tsp of honey, 1tsp of black pepper. Add 4 tbsp of lemon juice and mix it well. Drink this mixture everyday in the morning to gain a noticeable change.

 

d. Jujube or Indian Plum Leaves:

These leaves are said to cut down fat in the body. Take a handful of Indian plum leaves or jujube leaves and soak it in water overnight. Remove the water in the morning and eat these leaves on an empty stomach. It will take a month’s time to observe the results.

e. Apple Cider Vinegar Water:

While water is good to flush out extra toxins from the body, apple cider vinegar helps in boosting the metabolism. Lemon juice will help make the taste of vinegar bearable. Try this mixture to notice the change in your body.

Ingredients:

o Water – 1 bottle

o Apple cider vinegar – 1 tsp

o Lemon juice – 1 tsp

 

Method:

Add a tea spoon of apple cider vinegar to a cup of water. Add a teaspoon of lemon juice to this mixture and drink it at least once a day. You will surely see a good result.

 

f. Dandelion Remedy:

The most nutritious herd with vitamins A, B, C and D is dandelion. It is a nutritious herb with iron, boron, silicon, chlorine, calcium, potassium, magnesium, manganese and copper. Rich in nutrients, this herb also helps to stimulate the secretion of gastric and salivary juices. It also helps in better digestion of food. Consuming 4 to 5 herbs of dandelion everyday is good for health.

 

 

g. Peppermint Remedy:

Our ancestors have been using mints for healthy digestion of food. Peppermint which comes from the mint family stimulates the flow of digestive juices and relaxes the muscles of the digestive system. It calms to improve digestion in the stomach. Use peppermints in your daily life to promote healthy digestion.

 

h. Apple Cider Vinegar:

Vinegar as it is has a sour taste to it, if consumed gives a burning sensation in the stomach. However apple cider vinegar remedy is recommended by every diet specialist. Consuming a teaspoon of apple cider vinegar every day before going to bed is good to lose weight. The tartaric acid present in the vinegar will burn body fat while you sleep.

i. Cabbage:

One of the most recommended home remedy to lose weight is the consumption of cabbage. The tartaric acid present in cabbage does not allow sugar and carbohydrates to be converted into fat. It is very good for losing weight. It is a rich source of vitamin C and A and works well to prevent heart disease and cancer.

 

 

j. Cucumber Remedy:

Cucumber contains 90% of water and just 13.25 calories. It is an effective and famous home remedy to cut down fat cells and excess body fluids. Cucumber has vitamins A, C and E that eliminate the toxins from the body. Consuming cucumber also gives you energy and makes your body feel light and energetic. Try to consume lots of cucumber daily.

 

k. Hot Water Remedy:

Switching from cold water to hot water can do you good. Hot water flushes out the fats from the vessels helping you lose weight easily. Drink hot water before and after your meals regularly, you need to give a gap of at least 30 minutes. Don’t drink water immediately after your meals. See the difference in your body after one month.

Using the above remedies will cut down fat in your body and help you gain satisfying results. Along with the mentioned remedies try to add 30 minutes of exercise to your daily routine. Try to reduce the calorie intake and fill yourself with water as much as possible.

It is very important to love yourself, do not stress out on being overweight. Be a little conscious while making decisions related to food. Losing weight bit by bit is much healthier than trying to lose it all at once. Be happy, stay fit and enjoy being healthy by using the home remedies

 

l. Drink Lemon Water to Lose Belly Fat

You need to detoxify your liver because a stressed liver cannot metabolize fat effectively and which gets deposited around your waistline. Lemon water excellently increases enzymes that detoxify your liver so that it may carry out its basic functions efficiently.

Get this:

• Lemon- 1

• Water (warm preferred)- 1 glass

 

Do this:

• After you get up in the morning, take the lemon and squeeze out its juice into the water.

• While warm water is good to make lemon water for fat burning purpose, you can also use water at room temperature. This won’t stop lemon doing its job.

• Mix well and drink this lemon water on an empty stomach everyday in the morning.

• Do not eat or drink anything for at least 30 minutes after you have your regular lemon water every morning.

 

 

 

m. Drink Cranberry Juice to Lose Belly Fat

Cranberries are a rich source of organic acids like malic acid, citric acid, and quinic acid that function as digestive enzymes. These acids act as emulsifying agents on stubborn fat deposits in your lymphatic system which transports all the waste products that your liver cannot process. Cranberry juice digests these lymphatic wastes and help you reduce fat. So, drink 100 percent cranberry juice (unsweetened) or cran-water.

Get this:

• Unsweetened cranberry juice- 8 oz. Or 1 cup

• Water- 56 oz. Or 7 cup

 

Do this:

• In the morning, mix cranberry juice with water to get your day’s supply of cran-water.

• Have one cup of this cran-water at a time through out the day.

• You may have a cup each before breakfast and lunch, after dinner, and at other times of the day.

• You may also make this cran-water just before you have it. Just mix 2 tablespoons of cranberry juice to 7 oz. (a little less than a cup) of plain water.

 

 

 

n. Have Fish Oil or Fish to Lose Belly Fat

Fish oil has omega-3 fatty acids in it. Omega 3 acids such as icosapentaenoic acid, docosahexaenoic acid and linolenic acid help in breaking down fat while reducing fat storage around your waistline. If you can’t take fish oil, have fish rich in omega 3 fatty acids.

Do this

• Have 6 g of fish oil daily. 6 g roughly equals a generously filled tablespoon which is on the verge of overflowing.

• Alternatively, you may have such fish as salmon or mackerel two times a week. Tuna and halibut are also high on omega-3.

 

 

 

 

 

 

 

 

O. Eat Chia Seeds to Lose Belly Fat

If you are a vegan and cannot have fish to get your day’s dose of omega 3 fatty acids, you can eat chia seeds that are equally high on omega-3 and are best plant based source of omega 3 acids. However, your body needs to work a little to convert the alpha- linolenic acid in these seeds into DHA or EPA that directly comes from fish oil. Apart from omega 3 acids, chia seeds are good source of antioxidants, calcium, iron and dietary fiber which helps you feel fuller for longer. The diet book, ‘The Aztec Diet’ suggests having 4-8 tbsp (1-2 oz or 30-60 g) of chia seeds during a day to keep you less hungry and prevent you from overeating. However, 1 tablespoon of chia seeds too is a good amount to include in your daily diet

 

How to eat chia seeds?

1. Add chia seeds to your smoothies, salads and yogurt.

2. Add them to your breakfast cereal.

3. Use chia seeds as a thickening agent for soups and gravies.

 

 

p. Have Ginger Tea to Lose Belly fat

You know that ginger is a natural digestive aid but did you know that ginger is a thermogenic? Thermogenic agents increase body temperature thus helping burn fat more effectively. Your belly fat may be due to one of the various reasons like overeating, age-related reduction of hormone, lack of exercise or stress. Ginger can practically solve each of these issues. Ginger is also said to suppress cortisol production. Cortisol is a steroid hormone essential for energy regulation and mobilization. So, have ginger tea daily to aid your efforts of losing belly fat.

How to make ginger lemon honey tea?

Get this:

• Water- 4 cups

• Ginger (peeled and sliced)- 1-2 inch piece

• Lemon- 1

• Honey- 1 tbsp

 

 

Do this:

• Boil the water.

• Add ginger to the hot water and simmer for 5-10 minutes.

 

 

• Remove from the stove and add lemon juice and honey to this.

• Mix well and have a cup of this ginger tea in the morning.

• To regulate your metabolism, stimulate your digestion and reduce your cortisol production, have at least 2 cups of ginger tea throughout the day.

 

 

 

q. Use Garlic to Lose Belly Fat

You might be knowing that garlic is good for your cardiovascular system as it reduces both systolic and diastolic blood pressure as well as triglycerides apart from increasing good cholesterol. You might, however, not be knowing that garlic has excellent anti-obesity properties too! Every minute our body cells die and our body makes new cells to replace them. Adipocytes (also called lipocytes and fat cells) are the cells in our body which primarily compose adipose tissue (body fat). In the adipose tissue, there undergoes a process wherein pre-adipocytes are converted into full-fledged adipose tissue or fat. This process is known as adipogenesis. Studies show that garlic inhibits this process of adipogenisis or the process of making fat. If stated in simple language, garlic stops your pre fat cells from converting into fat cells. So, you might well like to add garlic into your daily diet. However, raw garlic is more beneficial when you want to lose belly fat!

Get this:

• Garlic cloves- 3

• Lemon- 1

• Water- 1 cup

 

Do this:

• Squeeze the lemon juice into the cup of water.

• Chew 3 garlic cloves and then drink the lemon water

• Repeat every morning on an empty stomach.

• You will start losing belly fat within 2 week’s time.

 

 

r. Herbs Infused Water to Lose Belly Fat

There are many herbs in your kitchen that you don’t even call herbs. You use them daily in your cooking or in salads etc. but you are unaware of there effects on your body fat. Some of such herbs include ginger, mint, and cucumber. These herbs when combined with the excellent fat burner lemon can do wonders to get you rid of belly fat. Consisting of water and dietary fiber, cucumber is a great food to lose belly fat. It cleanse your body from deep within and help you lose weight. Ginger is a great fat burner which allows blood vessels to expand leading to better blood circulation. It also boosts metabolism. A study suggests that people who eat ginger can lose 20% more weight than people who don’t eat it. Due to its rich contents of vitamin C and antioxidants, lemon boosts your energy apart from burning fat. Mint not only calms down your cravings but also soothes tummy after

you indulge in foods. Water keeps you hydrated and this flavored water will also detoxify your body. So, here’s the recipe of what you might call a flat belly diet drink.

 

Herbs Infused Water to Lose Belly Fat

 

Get this:

• Water- 2 liters

• Cucumber (sliced)- 1 medium

• Ginger (grated or pressed)- 1 tsp if grated; 1-2 inch piece if pressed

• Lemon (sliced)- 1

• Mint leaves- 10-12 sprigs

 

Do this:

• Soak all the ingredients in water overnight.

• Once they are infused for the whole night, drink this water throughout the day.

 

 

s. Dandelion Tea to Lose Belly Fat

If your belly fat is due to water retention, dandelion herb can come to your rescue. Dandelion is a natural diuretic which increases your urine output. Dandelion will improve your liver’s functioning capacity. It will flush out retained water and toxins out of your body, especially from belly area which you know by the name of abdominal bloating. Combined with some fat reducing spices, dandelion tea not only tastes good but helps reduce belly fat which is due to water retention.

Get this:

• Dandelion root (roasted)- 1 tbsp OR Dandelion root powder (roasted)- 1 tsp

• Fresh ginger (minced)- half inch piece

• Cardamom seeds- from 1 cardamom

• Cinnamon bark- half inch piece

• Mint leaves- 4-5

• Water- 1 and ½ cup

• Honey (optional)- 1-2 tsp as per taste

 

Do this:

• Add all the ingredients except honey to water.

• Bring this water to a boil.

• Boil the water for 5-10 minutes

• Strain the tea and add honey to this if using.

• Mix well and have this delicious dandelion root tea.

• You may have 2-4 cups of this tea during the day.

 

Precaution: If you have blocked bile ducts or some issues related to gall bladder, avoid having dandelion tea. Consult your doctor before taking this tea.

 

t. Hot Peppers to Lose Belly Fat

Hot peppers contain capsaicin which has thermogenic effects. It boosts your body’s heat production and thus uses more energy or calorie. A study published in the “American Journal

of Clinical Nutrition” says that when capsinoids are consumed daily, it reduces abdominal fat and improves fat oxidation. So spice up your foods with hot peppers to lose belly fat. Eat peppers raw, cooked, dried, or in powdered form. Red peppers contain different amounts of capsaicin, making some peppers more hot than others. Habanero pepper has the highest amount of capsaicin but cayenne pepper too can be a good choice. Although not as hot, cayenne pepper do has a significant amount of capsaicin which can increase fat burning and lead to your belly fat loss. Don’t be shy to add as much cayenne or hot sauce as you can to your soups, eggs, gravies and meats.

 

u. Coconut Oil to Lose Belly Fat

Don’t be surprised. Although it is a fat, coconut oil can actually help lose your belly fat! I’ll tell you how. This oil extracted from coconut has a unique combination of fatty acids. It has a positive effect on your metabolism too. Coconut oil is high on medium chain triglycerides. The medium chain fatty acids are metabolized differently from long chain fatty acids. These fatty acids directly go to the liver from your digestive tract, where they are used in one of the two ways- either as energy or are converted into ketone bodies. Ketone bodies are three water-soluble biochemical compounds that are produced by the liver using fatty acids when you fast or reduce your food intake. These are used by body cells as energy instead of glucose. So when you want to follow low carb diet to lose fat, coconut oil can help you a lot.

Coconut oil is also a thermogenic and burns fat. Many studies have shown that medium chain fatty acids when compared to the similar amount of calories from other fats, can improve feeling of fullness. Thus you automatically reduce calorie intake.

A study has shown positive results about coconut oil in reducing abdominal fat. In this study, some women were given 2 tablespoons of coconut oil and some other women were given 2 tablespoons of soybean oil for 28 days. Both the groups lost about 2 pounds but the group taking coconut oil also reduced their waist circumference while those on soybean oil had a mild increase in belly fat. The coconut oil group also increased HDL (good) cholesterol levels. However, mindlessly having coconut oil may in fact increase your weight, after all it is a fat. So, keep the following tips in mind when using coconut oil to lose belly fat.

Tips to use coconut oil to lose belly fat

• Do not add coconut oil to the existing oils that you use daily. You must replace other cooking oil with coconut oil.

• Do not have loads of coconut oil. Just 2 tablespoons a day is sufficient.

• Remember, coconut oil is to aid your efforts for losing fat. Your primary diet should always be whole, nutritious foods.

 

 

v. Vitamin C Boost for Belly Fat Reduction

Deficiency in vitamin C will not let you get rid of belly fat as this vitamin is essential for proper metabolism of fat. If you have more fat around your stomach, it is more likely that you are low on Vitamin C. This vitamin is needed for production of those molecules that are used in metabolism of fatty tissues and lack of it means that your body is not using the stored fat howsoever hard you are exercising. Moreover, this water soluble vitamin cannot be stored in the body. Unused vitamin C is excreted out of your body via urine. So, you need to replenish your vitamin C stock everyday. Most of the fruits and vegetables have vitamin C in them but there are certain fruits and veggies that have rich sources of this vitamin. Include these fruits and veggies in your diet for a daily boost of vitamin C to reduce abdominal fat.

1. Gooseberry (amla)

2. Oranges

3. Lemons

4. Papaya

5. Red bell peppers

6. Broccoli

7. Kale

8. Strawberries

9. Kiwi

10. Cauliflower

11. Brussels Sprouts

12. Cabbage

13. Sweet potatoes

14. Cantaloupe

 

 

 

w. Easy Lifestyle Changes to Lose Belly Fat

Sometimes you exercise adequately and adopt a host of natural remedies to lose belly fat but still you can’t. If that’s what happening with you, you need to analyze your lifestyle and make some small changes. These changes are very small but may need a while to convert into a habit. If you really want to get rid of your abdominal fat, you better start bringing these lifestyle changes from now itself.

• Sleep adequately- Lack of sleep is one of the prominent causes for belly fat accumulation. When you don’t sleep, you crave for sugar and fatty foods. It also spikes your cortisol hormone which makes you insensitive to insulin. As a result, you lose your body’s bio-rhythm. So, sleep well.

• Reduce or stop alcohol consumption- Alcohol is full of calories but when you consume alcohol you don’t feel full. Binge drinking in particular deposits fat around your waistline. It’s better not to have alcohol but if you can’t do that at least avoid binge drinking and also reduce the quantity and frequency of alcohol intake.

 

 

24. Develop Right Food Habits to Lose Belly Fat

Yes food can get you rid of belly fat, if you are eating the right food though. Here’s how you can develop good food habit and lose your belly fat.

1. Choose snacks intelligently- What you call light snacks do more harm. Burgers, pizzas, French fries and all that junk food is not good for your body. Eat less of them as also sodas and processed foods. Foods indicating low calorie, low fat or sugar free too can contribute to belly fat. Artificial sweeteners in these foods may induce your body to store fat. Avoid them and opt for healthy snacks like fruits, nuts etc.

2. Reduce sugar in your diet- Sugar is one of the main causes of fat. Instead of sugar, have complex carbohydrates. Your body converts complex carbohydrates into sugar and they are beneficial for you.

3. Have more good food- eat more of protein, vegetables, fresh raw fruits, whole grains and nuts. Remember canned fruits and veggies can further increase your belly fat so avoid them.

4. Have more of good fat- Omega 3 fats help lose belly fat. So have more of foods having this good fat such as salmon. Low glycemic-index foods such as beans too are beneficial when it comes to losing belly fat.

5. Consume more vitamin C- It must come from natural sources like lemon, orange, kiwi fruit etc.

6. Don’t skip meals- When you starve your body, it gets into survival mode and starts storing foods in the form of fat. So, have your breakfast, lunch and dinner daily. Keep your meals small and snack on healthy foods in between these main meals.

 

 

x. Exercise to Lose Belly Fat

Yes, you cannot spare this. You must exercise too. All the natural remedies to lose belly fat and good food and lifestyle habits will go waste if you don’t exercise. This is the eternal truth. The fast you understand this, the early you will lose your belly fat!

1. Do whole body workouts- Losing belly fat just by spot exercising stomach won’t do. Exercise your entire muscle groups in whole body workouts.

2. Do cardiovascular exercises- Walking, jogging, running, cycling, aerobics etc. increases your body’s capacity to burn more calories.

3. Do Strength training- Along with cardiovascular exercising, do strength training too. It will build your muscle tone to help you get rid of overall body fat.

 

 

 

 

Tips

-Weight isn’t everything. Muscle does weigh more than fat, and being fit and healthy is more important than being incredibly “thin.” Healthy looks good on you, and don’t forget it!

-Never underestimate stress as a cause of weight gain. The body cannot perform any function, including burning fat for energy, optimally when under stress.

-There are no super-foods. Don’t rely on one thing to help you lose weight-always maintain a balanced diet.

-Don’t eat before bed. Your metabolism slams on the brakes when you go to sleep, so eating at night makes weight gain tough to avoid.

-Get a buddy to make goals that the two of you strive towards. When you lose willpower or motivation, a friend can be all that stands between success and setback.

-Read a book called Salt, Sugar, Fat: How the Food Giants Hooked Us In by New York Times investigative reporter Michael Moss. Just do it. It will give you something new and tangible to hold onto when you are trying to avoid junk food. At the risk of sounding corny, it actually changed my life.

-Along the lines of the first tip-manage your weight to be healthy, and ultimately, happy. Ignore images of perfect figures. Forget about the silly things society bombards you with, telling you what you should look like. To say that’s easier said than done is the understatement of the century, but do try to keep it in mind. When you are healthy, and happy, you truly glow from the inside out.

 

 

 

50 Foods For Stomach Flattening

 

Almonds

Not only are almonds packed full of skin-boosting vitamin E and protein, but their high fibre content stops you feeling hungry. In 2007, researchers at Purdue University also reported that –despite the fact they are relatively high in calories – almonds themselves do not contribute to belly fat. Swap out your usual mid-morning snack for a handful and see if it makes a difference.

 

 

 

Leafy Greens

The quickest way to flatten a stubborn stomach? Include a portion of leafy green vegetables at every meal. Kale, spinach and romaine lettuce are all extremely low in calories, full of fibre and offer several vital vitamins and minerals that help to ease water retention without causing the bloating and discomfort that some other vegetables might do.

 

 

 

Oats

Oats are filling, which makes it hard to believe that they can help you lose weight. But eating a portion in

the morning for breakfast as part of a low-calorie diet is a great way to provide your body with slow-release, natural energy throughout the day, which keeps you feeling fuller for longer and can even lower your cholesterol.

 

 

Olive Oil

Mad but true – fat CAN help you to lose weight. Poly unsaturated fats like those found in olive oil can stave off hunger pains, while olive oil itself contains a naturally-occurring chemical called oleic acid, which aids the breakdown of excess fats in the body.

 

 

 

 

 

Beans

Each tiny bean is packed with nutrients, including protein and fibre, while remaining low in calories and full of slow-release energy. This means you’ll feel fuller, while the high protein content will help firm up your muscles and keep you toned. Swap out burgers for burritos, and beef chilli for bean chilli.

 

 

 

 

 

 

 

Peppermint

Peppermint is known for its potent healing and calming digestive properties, so if you’re looking to slim down your stomach, it makes sense to start including it in your diet. The easiest way to do this is to drink it in tea form, so pick up a box from your local supermarket (organic if possible) and try drinking three cups a day. Great for clearing the skin, too!

 

 

 

 

Green Tea

Addicted to your builder’s brew? It may be time for a change. Swopping to green tea has been found to assist the body in flushing out excess fluids, helping to calm bloating around the stomach caused by water retention. What’s more, it has been found to speed up the metabolism, which can aid the burning of excess fat in the body.

 

 

 

 

 

 

 

 

Kelp

Kelp or seaweed is prized for its high levels of iodine which helps to create the thyroid hormones in your body. These regulate your metabolic rate – the rate in which your body burns fat. It also contains several minerals which have been found to assist the breakdown of belly fat and relieve water retention. Source it out in Japanese supermarkets or pick up from health food stores in a supplement form.

 

 

 

Apple Cider Vinegar

If you’re looking for a quick fix body detox, try adding a few capfuls of apple cider vinegar to your meals. It acts as a digestive tonic, helping to slay off harmful bacteria in the intestines, flush out toxins and relieve water retention around the stomach. Try adding some to vegetables during cooking or as a dressing over salad.

 

 

 

 

 

 

 

 

 

Cranberry Juice

As well as high levels of antioxidizing vitamin C, cranberry juice has fantastic diuretic properties. This means that it encourages the body to get rid of excess fluids through excretion (going to the toilet). Swap out your morning OJ for a glass of sugar-free, all natural cranberry instead.

 

 

 

 

Asparagus

Asparagus is often considered a luxury vegetable, and not without good reason. Each spear is packed full of vitamins A, B-complex, C and E, as well as containing high levels of skin-clearing zinc and potassium, which assists the removal of excess fluids from the body. Asparagus has long been used to treat inflammations such as arthritis and rheumatism too.

 

 

 

 

Tomatoes

Delicious, full of antioxidants, AND they help you to lose weight? Tomatoes are definitely among our favourite fat-fighting foods. Tomatoes have been found to reduce inflammation and water retention in the body, as well as reversing leptin resistance. Leptin is a type of protein which helps to regulate metabolic rate and appetite, so our bodies rely on it to shed those extra pounds.

Garlic

It might make your breath smell a bit, but each clove of garlic is packed not just with toxin-battling antioxidants, but also a naturally occurring chemical called allicin. When digested, allicin reacts with the blood to create a product capable of killing off many harmful bacteria and viruses that your body may be harbouring – including in the digestive tract. A healthy gut it essential for achieve a flatter tummy – try adding a few raw cloves to your food just before serving to get the most out of it.

 

 

Chilli

Adding chilli to your food is a great way to boost your metabolism, which helps you to burn fat faster. A single chilli pepper also contains a full day’s supply of beta carotene (which is great for maintaining healthy skin, hair and nails) and twice your recommended daily allowance of vitamin C – an essential antioxidant that helps to battle toxins and foreign bodies in the blood stream.

 

Bananas

Contrary to what some people believe, bananas contribute to weight loss NOT gain. Eating a banana is not just a great way to provide your body with skin-healing zinc, brain-powering slow release energy and filling fibre, but can also help you to relieve water retention thanks to the high levels of potassium they contain.

 

 

 

Melon

Half a melon contains almost twice as much potassium as bananas do, making it a low-calorie, high-antioxidant alternative that can aid the removal of excess fluids around the body. Cantaloupe melon also offers twice the recommended dose of vitamin C too, which will help to support your immune system and keep your skin in tip-top condition.

 

 

 

Cucumber

Believe it or not, cucumbers are actually a member of the melon family, and therefore have very similar slimming properties. It is a natural diuretic, which means consuming it eases water retention and bloating in the body. Why not make a slimming watercress, bean, mint and cucumber salad for a powerful tummy flattening lunch?

 

 

Watercress

Watercress is jammed full of nutrients, including vitamin B1, B2, B6, C and E, as well as minerals manganese, carotene and potassium. This makes watercress a powerful cleansing agent, improving the digestion and nourishing the skin, while its diuretic properties help to flush out toxins and excess fluids. Watercress is also a fabulous source of iodine, which

helps to boost your metabolism, so it makes sense to include it in your diet if you’re striving to achieve a flat stomach.

 

Fennel

This liquorice-flavoured root vegetable is packed with vitamin C, potassium, and manganese and has long been used as a remedy for digestive problems. Thanks in part to its high dietary fibre content, it promotes healthy digestion, reducing swelling in the body, flushing out toxins and excess fluids. Fennel tea can also help to stave off hunger pangs, so pick up a box from your local health food shop and get slurping.

 

 

 

 

Berries

Tiny but mighty, berries are stuffed full of antioxidants and fibre – just one cup of raspberries contains a whopping 6g. Plus, they’re low in calories too. Add a handful into a healthy smoothy or sprinkle over your breakfast cereal.

 

 

 

 

 

 

 

 

 

Cinnamon

A sprinkling of cinnamon could be all that’s standing in the way of you and those washboard abs. The sweet spice helps to regulate soaring blood sugar levels by stimulating insulin production. There is some evidence to suggest that cinnamon extract also makes fat cells more responsive to insulin, which means they’re much less likely to hold on to excess energy, and far more likely to burn existing fat stores instead.

 

 

 

 

 

 

 

Lemongrass

A key ingredient in many south east Asian dishes, lemongrass is thought to have an anti-inflammatory effect on the digestive system, as well as improving blood circulation. It is also thought to aid the body in dealing with excessive fats in the body.

 

 

 

 

 

 

Ginger

Ever wondered why your sushi comes with a side of ginger? The spicy root has been used for centuries as a digestive aid, because it possesses anti-inflammatory, anti-nausea and antioxidant properties. It also contains an enzyme called zingibain, which helps digest proteins.

 

 

 

Artichoke

Artichokes are rich in fibre, thus helping to speed the digestive process up and relieve bloating in the abdomen, while containing relatively few calories. Artichokes are often recommended by nutritionists for the treatment of digestive disorders, like IBS, too.

 

 

 

 

 

Brown Rice

If you’re looking to flatten and tone your belly, you should aim to eat a complex carbohydrate that is rich in muscle-strengthening protein and vitamins, like brown rice. It’s better than white rice, because it contains a rich supply of energizing B vitamins, which could help you burn calories faster.

 

 

 

Peanuts

Peanuts get a bad rep in the diet world, but eating a small handful as a snack in between meals could stop you from overeating, and give you the protein you need to carve a lean, flat stomach. Peanuts are rich in omega 3 fatty acids and fibre, as well as skin-conditioning vitamin E.

 

 

 

Avocado

There is a reason why guacamole exists beyond it being darn tasty! Avocado is often paired with spicy food because it soothes the digestive system after it is irritated by the heat. Avocado also contains potassium, which helps to regulate fluid balance, as well as magnesium, which prevents constipation.

 

 

 

Quinoa

Did you know that, when she wants to get into shape for a shoot fast, Kate Moss eats quinoa instead of cereal for breakfast? That’s because it’s what is known as a complete grain, combining protein, fibre, B vitamins and complex carbohydrates all in one. Eating grains like quinoa will help to boost your metabolism, and burn belly fat faster, as will…

 

 

 

 

Couscous

…Couscous, another nutritious grain. Opt for wholemeal, rather than yellow couscous, as it will keep blood sugar levels at a steady rate by releasing energy more slowly.

 

 

 

 

 

Sunflower Seeds

Sunflower seeds contain a bountiful supply of dietary fibre, which could fill you up for longer and keep sweet cravings at bay, while easing digestion at the same time. They are packed full of antioxidant vitamin E, too, which is essential for skin health, as well as protein and complex carbs.

 

 

Pistachios

If you’re looking to trim down your belly, then pistachios, together with almonds, are one of the best nuts you can snack on. They are lower in calories and fat than most other nuts, while remaining high in protein, fibre and other essential vitamins and minerals.

 

 

 

 

 

Natural Yoghurt

Pro-biotic, live natural yoghurt can help to relieve bloating and discomfort in the stomach, because it contains live bacteria that aid digestion. Opt for a low fat option to cut down on saturated animal fats, too.

 

 

 

 

Mackerel

Eating plenty of oily fish is a good idea if you want to tone up your tummy, because it is high in protein and low in ‘bad’ or saturated animal fats. It is also a rich source of omega 3 and 6 fatty acids, which are crucial to proper brain function. Slimmer AND smarter? Sounds good to us…

 

 

 

Salmon

Salmon, much like mackerel, is a good source of lean protein, and a rich source of omega 3 and 6 fatty acids. Grill or steam with a bit of lemon and serve with asparagus for a powerful belly-flattening meal.

 

 

 

 

 

Papaya

Papaya contains a naturally-occurring enzyme called papain, which aids the digestion of protein. It can also help to break down food faster, easing bloating and flattening out your belly in no time.

 

 

 

 

Pineapple

Much like its tropical cousin, pineapple boasts a digestive enzyme that helps to ease bloating, settle your stomach, and even relieve heartburn. It’s high in natural fruit sugars, or fructose, which could stave off sweet cravings.

 

 

 

 

 

Black Pepper

A simple way to prevent bloating and discomfort after eating? Add a bit of freshly ground pepper to your meal. It’s a natural digestive aid, and helps to relieve bloating at the same time.

 

 

 

 

Celery

While it is a myth that celery is a minus-calorie food (that it takes more calories to digest it than it does to eat it) it is still a detoxing stem that can reduce water retention and help to purge your body of toxins.

 

 

 

 

Lentils

Eating a couple of portions of lentils a week could help you to flatten your tummy, because they’re a cost-effective way to pack in a lot of different stomach-strengthening nutrients at once, including fibre, complex carbohydrates and proteins.

 

 

 

Peppers

Red peppers, like their hotter chilli cousins, are thought to have a soothing effect on digestion, while giving the metabolism a kick in the process. As a sweet vegetable packed with vitamin C, too, they can also fend off sweet cravings when they strike – the perfect weapon against belly fat.

 

 

Pears

The high pectin (natural fruit sugars) content contained within pears makes the juicy fruit a strong diuretic and good at fending off unwanted water retention. They are high in fibre, too, which encourages a feeling of fullness and healthy digestion.

 

 

 

 

Horse Chestnut

Horse chestnut seeds, leaves, bark and flowers have been used for centuries to treat numerous conditions and diseases, thanks to its anti-inflammatory and antispasmodic properties. Drink in tea form to reap the belly flattening rewards.

 

 

 

 

 

Leeks

High in potassium and vitamin C, eating leeks is a quick and easy way to relief excess weight around the stomach caused by water retention.

 

 

 

 

 

Lemons

… Lemon to your herbal infusion as well. A well-known detoxifier, it’s a great natural weapon against water retention and could help you achieve a flatter stomach.

 

 

 

 

 

Peaches

Peaches are great for restoring balance to an upset or bloated stomach, as they have both laxative and diuretic properties due to their alkaline nature.

 

 

 

 

 

Juniper Berries

No wonder gin is often drunk as a digestif after a meal. Juniper berries, which are used to create the alcoholic beverage, have stomach benefits that include diuretic and detoxifying effects.

 

 

 

 

Artichokes

Artichokes have long been used to remedy digestive disorders and bloating. The edible buds are particularly high in a natural compound called cynarin, which helps the body’s natural detoxification process by encouraging the regeneration and stimulation of bile in the liver. It’s also a well-known diuretic.

 

 

 

 

 

 

Easy Everyday Exercises To Instant Weight Loss

 

 

1. Walking is the Best Exercise To Start With, Everyday in after wake up, go for walk, walk minimum for 10 minutes, always try to breath from nose only.

2. Then after walk if you can do some running, do it, run slowly slowly, do some jogging, it will give me maximum benefit.

 

 

 

How to warm up before exercising

 

Warm up and stretch properly before exercising to prevent injury and make your workouts more effective.

 

This warm-up and stretching routine should take at least 6 minutes. Warm up for longer if you feel the need.

 

March on the spot – keep going for 3 minutes

Start off marching on the spot and then march forwards and backwards. Pump your arms up and down in rhythm with your steps, keeping the elbows bent and the fists soft.

 

Heel digs – aim for 60 heel digs in 60 seconds

For heel digs, place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig. Keep a slight bend in the supporting leg.

 

Knee lifts – aim for 30 knee lifts in 30 seconds

To do knee lifts, stand tall, bring up alternate knees to touch the opposite hand. Keep your abs tight and back straight. Keep a slight bend in the supporting leg.

 

Shoulder rolls – 2 sets of 10 repetitions

For shoulder rolls, keep marching on the spot. Roll your shoulders forwards 5 times and backwards 5 times. Let your arms hang loose by your sides.

 

 

Knee bends – 10 repetitions

To do knee bends, stand with your feet shoulder-width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees. Come up and repeat.

 

 

 

10-minute home cardio workout

 

Burn calories, lose weight and feel great with this 10-minute home cardio workout routine for aerobic fitness.

 

If you have a skipping rope, replace any of the exercises listed below with a 60-second burst of skipping.

This 10-minute cardio workout counts towards your recommended 150 minutes of aerobic activity every week

 

Before you begin, warm up with a 6-minute warm-up routine. After your workout, cool down with a 5-minute stretch.

 

Rocket jumps – 2 sets of 15 to 24 repetitions (reps)

 

For rocket jumps, stand with your feet hip-width apart, legs bent and hands on your thighs. Jump up, driving your hands straight above your head and extending your entire body. Land softly, reposition your feet and repeat. For more of a challenge, start in a lower squat position and hold a weight or a bottle of water in both hands at the centre of your chest.

• Recovery: walk or jog on the spot for 15 to 45 seconds.

 

 

Star jumps or squats – 2 sets of 15 to 24 reps

 

To do a star jump, stand tall with your arms by your side and knees slightly bent. Jump up, extending your arms and legs out into a star shape in the air. Land softly, with your knees together and hands by your side. Keep your abs tight and back straight during the exercise.

Squats

 

As a less energetic alternative, do some squats. Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes.

• Recovery: walk or jog on the spot for 15 to 45 seconds.

 

 

Tap backs – 2 sets of 15 to 24 reps

 

To start tap backs, step your right leg back and swing both arms forward and repeat with the opposite leg in a continuous rhythmic movement. Look forwards and keep your hips and shoulders facing forwards. Don’t let your front knee extend over your toes as you step back. For more of a challenge switch legs by jumping, also known as spotty dog, remembering to keep the knees soft as you land. Your back heel needs to be off the floor at all times.

• Recovery: walk or jog on the spot for 15 to 45 seconds.

 

 

Burpees – 2 sets of 15 to 24 reps

 

To do a burpee (1) , from a standing position, (2) drop into a squat with your hands on the ground. (3) Kick your feet back into a push-up position. (4) Jump your feet back into a squat and (5) jump up with your arms extending overhead. For an easier burpee, don’t kick out into the push-up position and stand up instead of jumping.

 

Now cool down with a 5-minute stretch and cool-down routine.

 

10-minute legs, bums and tums home workout

 

Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute legs, bums and tums (LBT) home workout.

This LBT exercise routine counts towards your recommended weekly activity guidelines for strength. Find out more aboutphysical activity guidelines for adults.

Before you begin, warm up with a 6-minute warm-up routine. After your workout, cool down with a 5-minute stretch.

 

Squats – great for firm bums and thighs

 

• perform 2 sets of 15 to 24 repetitions (reps)

 

Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes.

 

Lunges – great for firm bums and thighs

 

• 1 set of 15 to 24 reps with each leg

 

Stand in a split stance with your right leg forward and left leg back. Slowly bend the knees, lowering into a lunge until both legs are nearly at right angles. Keeping the weight in your heels, push back up to starting position. Keep your back straight and don’t let your knees extend over your toes.

 

Calf raises – great for shapely legs and calves

 

• 2 sets of 15 reps

 

Stand straight but avoid locking your legs. Slowly move onto your toes lifting your heels off the ground and then slowly lower your heels back down. Place hands on a wall or chair for stability. For more of a challenge, do these calf raises away from the wall and with a weight in each hand, such as two water bottles.

 

Bridges – great for firm bums

 

• 2 sets of 15 to 20 reps

 

Lie on your back with your knees bent and heels close to your bottom. Your feet should be shoulder-width apart and flat on the floor. Raise your hips up to create a straight line from knees to shoulders. As you come up, tighten your abdominal and buttock muscles. Don’t let your knees point outwards.

 

Stomach crunches – great for strong abs

 

• 2 sets of 15 to 24 reps

 

Lie down on your back, knees bent and hands behind your ears. Keeping your lower back pressed into the floor, raise your shoulder blades no more than 3 inches off the floor and slowly lower down. Don’t tuck your neck into your chest as you rise and don’t use your hands to pull your neck up.

 

Obliques – great for toning love handles

 

• 1 set of 12 to 24 reps on each side

 

Lie down on your back with your knees bent and together and feet off the floor. Place your right hand behind your right ear and extend the left arm out. Keeping your lower back pressed into the floor, lift your shoulder blades off the floor and curl your upper body diagonally across your chest towards your left knee and lower down.

 

Back raises – great for good posture

 

• 2 sets of 15 to 24 reps

 

Lie down on your chest and place your hands by your temples or extended out in front for more of a challenge. Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than 3 inches and slowly lower down. Keep a long neck and look down as you perform the exercise.

 

10-minute home toning workout

 

Firm up your bum, abs, legs and arms with this 10-minute home toning workout.

Resistance bands

Most resistance bands, also called resistance tubes or exercise bands, are colour-coded according to tension level. Resistance bands are available from most health and fitness shops and online retailers. If you're just starting out, use a band with a medium tension.

You will need a resistance band for some of the exercises. If you don't have one, you can use bottles of water or other weighted objects.

This toning exercise routine counts towards your recommended weekly activity target for strength. Find out more about physical activity guidelines for adults.

Before you begin, warm up with this 6-minute warm-up routine. Afterwards, cool down with a 5-minute stretch and cool down.

 

The 3/4 press-up or full press-up – 2 sets of 12 to 15 repetitions (reps)

The 3/4 press-up

 

Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Rest your knees on the floor. Bend at your elbows, lowering your chest down, no lower than 2 inches from the floor. Push back up and repeat.

The full press-up

 

Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Keep your legs straight and knees off the floor. Bend your arms at your elbows, lowering your chest until it is 2 inches above the floor and your elbows reach 90 degrees. Keep your back and legs straight at all times as if your body was a plank. Try not to bend or arch your upper or lower back as you push up. Push back up and repeat.

Tricep dip – 2 sets of 12 to 15 reps

 

Sit on the floor with your knees bent, feet on the floor, hands on the floor behind you with fingers pointing towards your body. To begin, lift your hips off the floor. Now, slowly bend your elbows and lower your body close to the floor and slowly push back up but don’t lock the elbows. For more of a challenge, rest hands on a stable bench or step.

Shoulder press – 2 sets of 12 to 24 reps

 

Place the resistance band under both feet, stand tall with your arms bent and by your sides, fists raised to shoulder level. Without lifting your shoulders, slowly extend your arms above your head until they come together and then widen the hand grip as you bring the arms down.

 

Shoulder press with lunge – 1 set of 12 to 24 reps on each side

 

Get into the lunge position, right foot forward, and place the resistance band under the right foot. Hold the resistance band in both hands, arms bent and by your sides. As you straighten your legs, extend your arms above your head until they come together. Slowly lower back into the starting position and repeat.

 

Bicep curl – 2 sets of 12 to 24 reps

 

Standing tall with feet hip-width apart, place the resistance band under one foot, or two for more of a challenge. Keep your stomach flat and squeeze your bum. Hold the band with arms straight and by your sides and palms facing out. Slowly bend from the elbow raising your fists to your shoulders, without moving your elbows. Slowly lower down and repeat.

 

Lateral raise – 2 sets of 12 to 24 reps

 

Stand tall with feet hip-width apart. Place the resistance band under both feet. Keep your stomach flat and squeeze your bum. Hold the band in each hand, palms facing in, and arms

straight by your sides. Slowly raise both arms, keeping them straight, up to shoulder height, taking care not to lift your shoulders. Slowly lower and repeat.

 

 

Squat – 2 sets of 15 to 24 reps

 

Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes.

 

Lunge – 1 set of 15 to 24 reps with each leg

 

Stand in a split stance with your right leg forward and left leg back. Slowly bend the knees, lowering into a lunge until both legs are nearly at right angles. Keeping the weight in your heels, push back up to starting position. Keep your back straight and don’t let your knees extend over your toes.

 

Stomach crunch – 2 sets of 15 to 24 reps

 

Lie down on your back, knees bent and hands behind your ears. Keeping your lower back pressed into the floor, raise your shoulder blades no more than 3 inches off the floor and slowly lower down. Don’t tuck your neck into your chest as you rise and don’t use your hands to pull your neck up.

 

Back raise – 2 sets of 15 to 24 reps

 

Lie down on your chest and place your hands by your temples or extended out in front for more of a challenge. Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than 3 inches and slowly lower down. Keep a long neck and look down as your perform the exercise.

 

10-minute legs, bums and tums home workout

 

Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute legs, bums and tums (LBT) home workout.

Before you begin, warm up with a 6-minute warm-up routine. After your workout, cool down with a 5-minute stretch.

 

Squats – great for firm bums and thighs

 

 

• perform 2 sets of 15 to 24 repetitions (reps)

 

Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes.

 

Lunges – great for firm bums and thighs

 

• 1 set of 15 to 24 reps with each leg

 

Stand in a split stance with your right leg forward and left leg back. Slowly bend the knees, lowering into a lunge until both legs are nearly at right angles. Keeping the weight in your heels, push back up to starting position. Keep your back straight and don’t let your knees extend over your toes.

 

Calf raises – great for shapely legs and calves

 

• 2 sets of 15 reps

 

Stand straight but avoid locking your legs. Slowly move onto your toes lifting your heels off the ground and then slowly lower your heels back down. Place hands on a wall or chair for stability. For more of a challenge, do these calf raises away from the wall and with a weight in each hand, such as two water bottles.

 

Bridges – great for firm bums

 

• 2 sets of 15 to 20 reps

 

Lie on your back with your knees bent and heels close to your bottom. Your feet should be shoulder-width apart and flat on the floor. Raise your hips up to create a straight line from knees to shoulders. As you come up, tighten your abdominal and buttock muscles. Don’t let your knees point outwards.

 

Stomach crunches – great for strong abs

 

• 2 sets of 15 to 24 reps

 

Lie down on your back, knees bent and hands behind your ears. Keeping your lower back pressed into the floor, raise your shoulder blades no more than 3 inches off the floor and slowly lower down. Don’t tuck your neck into your chest as you rise and don’t use your hands to pull your neck up.

 

Obliques – great for toning love handles

 

• 1 set of 12 to 24 reps on each side

 

Lie down on your back with your knees bent and together and feet off the floor. Place your right hand behind your right ear and extend the left arm out. Keeping your lower back pressed into the floor, lift your shoulder blades off the floor and curl your upper body diagonally across your chest towards your left knee and lower down.

 

Back raises – great for good posture

 

• 2 sets of 15 to 24 reps

 

Lie down on your chest and place your hands by your temples or extended out in front for more of a challenge. Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than 3 inches and slowly lower down. Keep a long neck and look down as you perform the exercise.

 

10-minute abs workout

Tone your tummy muscles and get a flat stomach with this 10-minute abs workout.

These abdominal exercises from physiotherapist Nick Sinfieldstrengthen your core muscles, the muscles around your trunk.

Before you begin, warm up with a 6-minute warm-up routine. Afterwards, cool down with a 5-minute stretch.

 

Stomach crunch

Target: abdominal muscles

 

Lie on your back, knees bent and feet flat on the floor, hip-width apart. Place your hands on your thighs, across your chest or behind your ears. Slowly curl up towards your knees until your shoulders are about three inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 stomach crunches.

Tips:

• Don’t tuck your neck into your chest as you rise

• Contract your abs throughout exercise

• Don’t yank your head off the floor

 

 

Oblique crunch

Target: oblique muscles

 

Lie on your back, knees bent and feet flat on the floor, hip-width apart. Roll your knees to one side down to the floor. Place your hands across your chest or behind your ears. Slowly curl up towards your hips until your shoulders are about three inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 oblique crunches and repeat on the opposite side.

Tips:

• Don’t tuck your neck into your chest as you rise

• Contract your abs throughout the exercise

 

 

• Don’t yank your head off the floor

 

 

Plank

Target: low back and core muscles

 

Lie on your front propped up on your forearms and toes. Keep your legs straight and hips raised to create a straight and rigid line from head to toe. Your shoulders should be directly above your elbows. Focus on keeping your abs contracted during the exercise. Hold this position for 5 to 10 seconds and repeat 8 to 10 times.

Tips:

• Don't allow low back to sink during the exercise

• You should be looking at the floor

• For an easier version, perform plank with knees on the floor

 

 

Side plank

Target: low back and core muscles

 

Lie on your side propped up on an elbow. Your shoulder should be directly above your elbow. Straighten your legs and raise your hips to create a straight and rigid line from head to toe. Keep your neck long and shoulders down and away from your ears. Keep your abs

contracted during the exercise. Hold this position for 5 to 10 seconds and repeat 8 to 10 times. Repeat exercise on the other side.

Tips:

• Keep your hips forward during the exercise

• Don't let your low back sink

• For an easier version, perform side plank with knees on the floor

 

 

Stomach crunch with legs raised

Target: lower abdominals

 

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands across your chest. Slowly pull your knees into your chest, keeping them bent at 90 degrees, until your buttocks and tailbone come off the floor. Hold the position for a moment and lower down slowly. Perform 12 crunches.

Tips:

• Contract your abdominals throughout exercise

• Don’t tuck your neck into your chest as you rise

• Don’t use your hands to pull your neck up

 

 

10-minute bingo wings blaster

 

Banish those flabby upper arms for good with this 10-minute bingo wings workout.

These arm-strengthening exercises from physiotherapist Nick Sinfield tone your triceps, the muscle above your elbow.

Before you begin, warm up with a 6-minute warm-up routine. Afterwards, cool down with a 5-minute stretch.

 

Press-ups

Target: arms, shoulders and chest

 

Place your hands underneath your shoulders with arms fully extended, palms flat and fingers facing forward. Legs are straight and knees are off the floor. Your body should form a rigid plank from head to toe. Lower yourself by bending your elbows out to the sides until your chest is about two inches above the floor. Push back up and repeat 10 to 15 times.

Tips:

• Don’t let your hips sink as you lower yourself.

• Avoid arching your upper back when pushing back up.

• For an easier version, perform with knees on the floor.

 

 

Close-grip wall push ups

Target: triceps

 

Stand at arm’s length (or further for more difficulty) from a wall. Place your hands on the wall at chest-height and shoulder-width apart or closer. A closer grip will work your triceps harder. With elbows tucked-in, bend your arms to lower your body towards the wall. Let your heels come off the floor as you lean in to the wall to keep your body straight. Push back up and repeat 10 to 15 times.

Tips:

• Your body should form a rigid plank from head to toe.

• For more of a challenge, perform exercise with hands on a stable chair or on the floor.

 

 

Bench dips

Target: triceps

 

Sit on a stable chair with your hands gripping the edges either side of you. Inch your feet forwards to lift your bottom off the chair. Keep your knees hip-width apart and bent at 90

degrees. Lower yourself by bending your arms to about 90 degrees, keeping elbows tucked in. Push back up and repeat 10 to 15 times.

Tips:

• Don’t thrust your hips up as you push back up.

• To make it easier, perform exercise on the floor.

• For more of a challenge, perform bench dip with straight legs.

 

 

Tricep kickbacks

Target: triceps

 

Kneel down on your right knee and lean forwards. Raise your left elbow behind you, keeping the arm bent at about 90 degrees. Straighten your left elbow to raise your arm behind you as far as feels comfortable. Bend your elbow to return to starting position and repeat 10 to 15 times. Then, switch knees and perform exercise with right arm.

Tips:

• The elbow performing the kickback should stay raised during exercise.

• For more of a challenge, perform kickback holding a weight (such as a dumbbell or a bottle of water).

 

 

10-minute firm butt workout

Lose the droopy booty and get the perfectly toned posterior with this 10-minute firm butt workout.

These exercises from physiotherapist Nick Sinfield strengthen your buttocks, thighs and back.

Before you begin, warm up with a 6-minute warm-up routine. Afterwards, cool down with a 5-minute stretch.

 

Squats

Target: back and legs

 

Stand with your feet shoulder-width apart, feet facing forwards and hands stretched out in front. Lower yourself by bending your knees as if you were preparing to sit down on a chair. Go down as far as feels comfortable, aiming to get your thighs parallel to the floor. Slowly rise up to the starting position and repeat 8 to 10 times.

Tips:

• Keep your back straight and look forwards.

• Keep weight equal between toes and heels.

• Don’t let your knees extend over your toes.

 

 

Side-lying leg raise

Target: buttocks and lower back

 

Lie on your right side with your right knee bent at 90 degrees and your left leg straight and in line with your back. Press your left fingers into the top of your buttock to keep your left hip slightly tilting forward. Raise your left leg as far as you can without letting your hips tilt back. Slowly lower to starting position. Perform 8 to 10 times and repeat on the other side.

Tips:

• Raise your leg, keeping it in line with your back.

• Feel your buttock muscles contracting as you raise your leg.

• Keep your abdominal muscles contracted throughout exercise.

 

 

Bridges

Target: buttocks and lower back

 

Lie on your back with your knees bent and heels close to your bottom. Your feet should be shoulder-width apart and flat on the floor. Raise your hips to create a straight line from knees to shoulders. As you come up, tighten your abdominals and buttocks. Lower yourself gently to the starting position and repeat 8 to 10 times.

Tips:

 

• Don’t let your knees point outwards.

• Keep your chin slightly tucked in.

• Contract your buttocks not your hamstrings as you rise.

 

 

One-leg kickbacks

Target: buttocks and lower back

 

Place yourself on your hands and knees – knees under hips and hands under shoulders. Keeping your right leg bent at 90 degrees, raise your knee as high as you can by squeezing your buttocks. Lower to the starting position and repeat 8 to 10 times with each leg.

Tips:

• Keep your neck long and shoulders back.

• Don’t arch your back as you raise your leg.

• For more of a challenge, perform the raise with a straight leg.

 

 

Lunges

Target: legs and buttocks

 

Standing tall with your feet together, take a step forward with your right leg. Slowly bend the knees until both legs are nearly at right angles. Your right knee should not extend over your toes and your left knee should not touch the floor. Push back up to the starting position. Repeat 8 to 10 times before switching legs.

Tips:

• Keep your back straight and look straight ahead.

• Don’t let your front knee extend over your toes.

• Keep your abdominals contracted during exercise.

 

 

 

How to stretch after exercising

How to stretch and cool down after a workout to gradually relax, improve flexibility and slow your heart rate.

This cool-down routine should take about 5 minutes. Spend more time on it if you feel the need.

 

Buttock stretch – hold for 10 to 15 seconds

 

To do a buttock stretch, bring knees up to chest. Cross right leg over left thigh. Grasp back of left thigh with both hands. Pull left leg toward chest. Repeat with opposite leg.

 

Hamstring stretch – hold for 10 to 15 seconds

 

To do a hamstring stretch, lie on your back and raise your right leg. Keeping your left leg bent with your foot on the floor, pull your right leg towards you keeping it straight. Don’t hold at the knee level. Repeat with opposite leg.

 

Inner thigh stretch – hold for 10 to 15 seconds

 

For the inner thigh stretch, sit down with your back straight and bend your legs, putting the soles of your feet together. Holding on to your feet, try to lower your knees towards the floor.

 

Calf stretch – hold for 10 to 15 seconds

 

For the calf stretch, step your right leg forward, keeping it bent and lean forwards slightly. Keep your left leg straight and try to lower the left heel to the ground. Repeat with opposite leg.

 

Thigh stretch – hold for 10 to 15 seconds

To do a thigh stretch, lie on right side. Grab top of left foot and gently pull heel towards left buttock to stretch the front of the thigh, keeping knees touching. Repeat on the other side.

 

 

6 Easy exercises for overweight and obese people

Many overweight and obese people want to work out. However, the extra weight they're carrying makes it hard to stick to a workout program.

Overweight and obese individuals usually get too tired and out of breath when they exercise. Due to the extra weight they're carrying, they usually have painful joints. Others deal with painful numbness and tingling of their legs and feet due to neuropathy associated with diabetes.

When overweight and obese individuals are unable to tolerate regular exercise and increased physical actvity, they miss out on many health benefits of exercise, including appetite control, increased metabolism and stress reduction; in turn, these can lead to belly fat loss and lasting weight control.

 

1.Studies have shown that working out with vibration exercise machines can be an effective way for overweight or obese people to lose excess weight and achieve lasting weight control. The vibration platforms can help build muscle as well as boost weight loss and fat loss with less work. Vbration exercises can be done quickly.

 

 

 

 

 

 

2. Chair aerobics and resistance exercises may be more comfortable and tolerable for ability-challenged individuals. Regular exercise can easily be modified and performed in a seated position. You can increase fitness and toning by using resistance bands and small weights.

 

 

Chair Exercise No 1. Sit Down to Tone Up!

Injured? Stuck at the office? You don't have to give up on your workout. In fact, you don't even have to leave your desk! These sneaky seated moves offer a total-body cardio and strength workout. Not convinced? Give it a try! Your burning muscles will be your proof.

How it works: Do 1 set of each exercise back to back, with little to no rest in between moves. Do the full circuit 1 to 3 times total, depending on your schedule, or spread it throughout the day (1 round in the morning, 1 round at lunch, and 1 round in the afternoon) for an instant, calorie-burning energy boost.

You'll need: A sturdy chair (no wheels and a sturdy back).

 

 

Chair Exercise No 2. Sneaky Buns and Guns

Reps: 30

You wouldn't know simply by looking at it, but this small-range-of-motion exercise is great for firing up the inner thighs, glutes, and triceps. Plus, it's easy to do at your desk!

How to do it: Start on the edge of the chair, knees bent and together with feet flat on the floor, hands just outside of hips,

and elbows slightly bent. Squeeze knees and "cheeks" together tightly while pushing down with hands, extending elbows (you'll sit taller, but you should never leave your seat). Release. Do 30 quick reps in a row.

Chair Exercise No 3. Seated Jacks

Reps: 30

Jumping jacks are great for cardio—but they can be tough to do in the middle of the work day or with a lower-body injury. This seated variation is just enough to spike your heart rate and burn calories without leaving you drenched in sweat.

How to do it: Sit tall with knees bent and together, feet pointed with toes lightly touching the floor, elbows bent and arms open to sides with palms facing forward. Quickly open legs out to sides, flexing feet, landing on heels, and extending arms overhead. Return to start. Do 30 quick reps in a row (the faster your tempo, the harder you'll work).

 

 

 

Chair Exercise No. 4 - Leg Lift and Twist

Reps: 20 per side

Target and tone your quadriceps, inner thighs, and abs with this Pilates-inspired seated strengthener.

How to do it: Sitting tall on edge of chair, extend right leg out straight with foot on the floor, arms crossed over chest. Brace abs in tight and rotate torso to the right as right leg lifts to left knee,

squeezing knees together. Return to start. (Try timing your breathing for better abs activation too—focus on exhaling during the twist and lift, and inhale as you return to start). Do 20 reps, and then repeat on opposite side.

 

Chair Exercise No. 5 - Skater Switch

Reps: 30

This low-impact version of a side skater blasts calories while engaging the core, inner thighs, arms, and shoulders.

 

How to do it: From the edge of your chair, bend right knee out to the side, extending left leg out straight to the side, toes pointed. Extend arms straight and lean forward slightly, reaching left arm to inside of right foot, raising right arm up behind body, twisting through torso. Quickly switch sides. Repeat as quickly as you can for 30 alternating reps.

 

Chair Exercise No. 6 - Hinge and Cross

Reps: 20

Strengthen your back and abs—all while keeping your lower body engaged—with this toning move.

How to do it: Sit tall with knees bent and together (focus on squeezing inner thighs together for more muscular activation), toes pointed, hands behind head. Brace abs in tight and hinge back until just shoulder blades are

lightly touching the back of the chair. Bring body forward, crossing right elbow to the outside of left knee. Return to start. Repeat for 20 alternating reps.

 

Chair Exercise No. 7 - Chair Running

Reps: 30

"Run" from your chair and you'll not only get a nice cardio boost, you'll also engage your abs, arms, and legs (plus, this may be the safest way to run in heels!).

How to do it: Sit with legs extended, toes pointed, arms bent by sides. Brace abs in tight and hinge back until just shoulder blades are lightly touching the back of the chair, lifting legs low in front of you. Bend left knee into chest, turning right shoulder in towards knee, pulling left elbow slightly back, then quickly switch sides. Repeat as quickly as you can for 30 alternating reps.

 

 

 

3. Water workouts are easy on the joints and can burn a lot of calories. Water aerobics exercises include swimming, walking in the water and other workouts using fitness equipments. You can increase metabolism, fitness and toning by using aquatic fitness equipments to take advantage of water resistance. You can get inexpensive swim ankle weights and water fan paddles from your local sports equipment store.

 

4. Chair yoga can help improve flexibility, fitness and strength. In addition, it can also reduce stress and promote better sleep which are important for belly fat loss and lasting weight control. You can get latest information on books and other resources for chair yoga exercises from www.facebook.com/WeightLossLover

5. NEAT movements are easy ways to sneak exercise into your day and burn 500 extra calories a day or more.

Non-exercise activity thermogenesis (NEAT) are small movements, such as, tapping your feet, stretching your legs or standing. These short bursts of "exercise" throughout the day can burn as many as 500 extra calories a day or more and can add up to a big weight loss.

6. Chair dancing can boost metabolism, fitness and weight loss. It can reduce stress and prevent belly fat build-up. Due to its interval-training effect, it can also lead to increased metabolism and faster weight loss. Chair dancing is a lot of fun; so, it's a good strategy for lasting weight control for most people. You can get books and other resources for chair dancing from amazon.com or your local library.

Can you really lose weight just by doing easy exercises?

 

 

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A Final Note

 

Nothing Is Impossible, The Word Itself Says I’M Possible. So, Always Hope For The Best.

 

And a request from the Author and Publisher, If you find this book helpful to you, please promote it by commenting about it online and spread words about it so, others can get benefits from it. Please Help Us By Promoting Us.

 

 

 

 

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Tag der Veröffentlichung: 10.10.2014

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