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di

When hunger strikes and the next meal is hours away, there are probably a lot of options for you.
You can reach for the gummy bears on the table beside you.
You can hit up the vending machine.
Or best option yet, you can just find something healthy to eat.
If you’re looking to lose weight and keep yourself slim, choose for one of the below healthy snack options that will definitely satisfy your hunger between meals and keep you tummy tight and flat.

1. Sweet Potato Chips

No need to turn to a bag of potato chips!
Sweet potato is super nutritious and a healthy alternative to anything you’d find in the vending machine.
They’re sweet, tasty and great for crunching on when lunch seems a little too far away.

2. Apples

Apples are a great snack.
Slice them or eat them whole, either way you’re set!
The crunchy and juicy fruit makes snack time a little longer, letting you fill up.

3. Grapes and Walnuts

Eat this combo for a healthy snack!
About one cup of grapes with a handful of walnuts gives you a combo of natural sugars, fiber, healthy fats and protein that will keep you full for hours.
Plus, it’s a tasty sweet and savory combo!
Or skip the walnuts and freeze your grapes. They make a great frozen snack!

4. Almonds

Studies have shown that the more chewing you do, the fuller you’ll feel.
Almonds can be high in calories, BUT they are great for filling you up!
Eat a small handful of almonds (and eat them slowly) for a satiating snack.

5. Hard Boiled Eggs

A hard boiled egg is low in calories and high in protein, meaning you’ll be fuller longer.
If a plain egg doesn’t seem that appealing to you, spice it up with a little sriracha sauce.

6. Watermelon

Watermelon is a great snack. Why?
Not only does it taste great, but it’s low in calories and high in water, so you can eat a lot if it!
Not only is watermelon a refreshing fruit, it is soaked with nutrients.
Each juicy bite has significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants and amino acids.
Lycopene has been linked with heart health, bone health and prostate cancer prevention – booyah!

7. Pineapples

Like watermelon, pineapple is also low calories and high in water.
To amp up the taste, consider sprinkling it with lime juice and sea salt for a fun flavor combo!
But remember, do not go for the convenient canned pineapples – they’re packed with high sugar content.

8. Celery

Sometimes, when you crave a snack, your body just wants something to crunch on.
Celery has barely any calories but also little nutritional value.
If you just need something to occupy your mouth, celery is a great option.

9. Edamame

Do you ever wonder why many Japanese women are slim?
Well, it’s an open secret that they all love Edamame.
Edamame is a great source of both fiber and protein.
In fact, one cup of edamame is about a third of both the required daily amounts of protein and fiber, so snack away!

10. Turkey Slices

Roll up five slices of roasted turkey with spicy mustard and roasted red peppers inside.
This mini meal is about 150 calories and filling enough to get you to another meal without killing your diet.

11. Yogurt

Filled with probiotics, yogurt is a great snack to set you on the path to a flat belly.
Chose a low-fat option or a Greek yogurt.
It will keep you full until your next meal and, if you chose the right flavor (by right, we mean plain yogurt with fresh fruits), help out with a sweet tooth!

12. Graham Crackers

Want a cookie?
Resist the unhealthy urge and grab a graham cracker instead.
If you eat two graham crackers spread with one tablespoon of light peanut butter, you’ll have your own healthy version for about 155 calories.

13. Organic Cheese Sticks

Each stick of cheese is 80 calories and a good source of protein!
Not only will it hit the spot, but it will also keep you full!

14. Kale Chips

If you haven’t tried Kale chips, you’re missing out – they’re crunchy with an addictive flavor.
Kale chips are a low energy density food, meaning that you can eat a lot of them without adding many calories to your diet.
Kale chips are the perfect weight loss food, as they give you an energy boost without promoting weight gain.

One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the 2-minute “after-dinner ritual” that helped me melt away 22 pounds in just 16 days




Continue reading

di

Losing any amount of weight can be a challenge, particularly when you lead a busy life.
But then again, successful and lasting weight loss is not all about quick fixes— it is about going on a journey that is made up of a million healthy choices we get to make each day.
So, keep these 21 quick and simple weight loss choices and fixes in mind, implement them when you have the chance— and you’ll see yourself dropping plenty of weight in no time.
Keep going, we’re routing for you.

1. Eat Eggs For Breakfast

A study in Nutrition Research found that people who egg it up consume fewer total calories the rest of the day.

2. Stand Up

Stand up whenever you read or take a phone call at work. You can also use a stand-up desk. Standing burns 1 1/2 times more calories than sitting does. If you must sit, switch to a stability ball as your chair.

3. Keep a Journal

Grab a pen and log everything you eat. People who kept a food log for at least 3 weeks lost 3 1/2 pounds more than those who didn’t, a University of Arkansas study found.

4. Chew More

Chew food slowly and completely. You’ll feel full and satisfied sooner, which in most cases is way before you finish what is on your plate. Studies have shown women who took at least 30 seconds to chew their mouthfuls take in nearly 12 percent fewer calories on a whole than if they ate quickly.

5. Turn off the TV

Don’t eat meals in front of the TV. In a University of Massachusetts study, people who did that took in nearly 300 more calories a day.

6. Weigh Yourself Each Week

Researchers have found three quarters of women who have lost a substantial amount of weight weigh themselves weekly. As results are more pronounced week after week (versus on daily), it’s easy to see what’s working, what’s not and what changes you need to make. And it also keeps you honest.

7. Find a Dog To Walk

If you don’t have a dog, look for a friend that does. You can also always dog-sit for a neighbor. But don’t just sit—take Brutus for a walk. You’ll burn 250 calories for an hour walk. And the fresh air keeps your lungs healthy.

8. Cut Out Sugar

Added sugars lead to added flab, so cut them out. Start with dropping the sweetest offenders and the sneaky sources of sugar—soda, baked goods, cereals, candy, fruit drinks, and ice cream.

9. Re-arrange Your Fridge

Open the fridge and put fruits and vegetables at eye level. You’re 3 times more likely to eat healthy food if it’s in your line of sight, say researchers at John Hopkins University.

10. Clean your house daily

Clean your house every single day. People with the most spic-and-span abodes have the highest levels of physical activity, according to research from a bunch of Georgetown University Scientists.

11. Workout for 15 minutes a day

If you think you’re too busy to work out, think again. Even a 15-minute workout can help you burn 200 more calories all day than no exercise at all. So, do it before your morning shower, before you sleep, during lunch time – just do it.

12. Do Pushups

If you seriously can’t get a 15 minute workout in, then do 30 pushups as soon as you wake up – every single day. You should also make the pushups work harder for you— do an iso-explosive pushup. Hold your body in the down position for 3 seconds and then push up explosively.

13. Say No to the Bread Basket

Don’t let the bread basket hit the table. A University of Chicago study found people ate 85 percent more when they were offered bread.

14. Chew Some Minty Gum

Have some peppermint gum before your workout. The peppermint scent boosts sprinting speed and gym strength.

15. Walk 10,000 steps a day

If you stick to this goal of 10,000 steps a day, it adds up to burning about 3,500 extra calories a week. In total, you will lose one pound a week with numbers like these. One pound a week is not a large amount of weight loss, but it is a steady, realistic and achievable goal. So, download one of the many pedometer apps onto your phone and start counting your steps!

16. Drink Water Before Each Meal

A study in the journal Obesity found that people who drank two 8.5-ounce glasses of water before each meal lost an extra 4.5 pounds in 12 weeks. The downside is that you will have to pee very often.

17. Rest only 60 seconds

During your workout, rest for no more than 60 seconds between exercises to keep your metabolism-boosting hormones high for the duration.

18. Go on an Incline

Keep your treadmill set to a minimum incline of 6 percent to painlessly boost workout intensity. Increase the incline further to burn even more calories.

19. Leave your phone upstairs

Turn up your cell phone ringer and leave the phone in a far-off corner of the house to force yourself to stand up and go to it when it rings. That’ll make you walk if you want to talk.

20. Leave seconds on your stovetop

And fill your plate from the stovetop. You’ll likely eat up to 35 percent less than if you shovel it from a serving dish on the table, say Harvard University researchers.

21. Get at least 8 hours of sleep

Researchers at Columbia University found that people who sleep less than seven hours per night are heavier, gain more weight over time, and have a harder time losing weight! Sleeping is almost as important as hitting the gym if you want to lose weight fast.

One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the 2-minute “after-dinner ritual” that helped me melt away 22 pounds in just 16 days




Continue reading

di

Slimming down doesn’t happen overnight, but it doesn’t have to consume your life either.
There are easier ways to lose that annoying ecxess weight than endlessly counting calories, watching every mouthful, avoiding restaurants, or spending hours at the gym.
Keep reading for 8 simple ways to enhance your fat-loss efforts and bid your belly rolls adieu.

1. Take advantage of your cup of Joe

Let your morning coffee fuel your sweat session. Consuming caffeine an hour before you hit the gym diminishes how tired you feel so you can work out harder and longer, found British researchers. Athletes who consumed 5 milligrams (mg) of caffeine per kilogram (kg) of body weight were able to perform more reps than those who didn’t. They also felt less muscle pain during and after the exercise.

2. Use interval training

Want to crush cravings? Intense intervals might make you eat less, reports new Australian research. Women who completed a sprint session consumed fewer calories during the following 38 hours than those who completed a continuous workout at moderate intensity, the researchers found. Intense exercise suppresses ghrelin, a hunger-stimulating hormone.

3. Dial up your intensity

Even if you feel like you’re killing it at the gym, it might not be enough. Only 5 percent of people correctly gauged how hard they worked during a high-intensity routine, while everyone else overestimated their efforts, according to recent research at the University of Toronto. In other words, most people think they’re going all out, but they’re really working at a moderate or even light intensity. High-intensity exercise calls for your heart rate to be between 77 and 83 percent of your maximum heart rate. That’s why you should wear a heart rate monitor during workouts. It let’s you know if you’re working your hardest and burning as many calories as possible.
To find your maximum heart rate, subtract your age from the number 220. For example, if you’re 30 years old, your maximum heart rate should be 190 beats per minute. During a high-intensity workout, your heart rate should be between 146 and 158 beats per minute.

4. Snack smart

You don’t have to skip a snack to lose weight—you just need to choose the right snack. Researchers found that people who ate a snack containing 26 grams (g) of protein felt fuller and were less likely to snack later in the day, particularly on unhealthy foods high in sugar and fat.

5. Indulge on the weekends

When trying to drop pounds, put in the majority of effort from Monday to Friday. Due to the combination of social outings and a natural, weekly weight-loss cycle, you’re more likely to gain weight on the weekends and lose weight during the week.
It’s when you don’t take advantage of your weekdays that you’ll find yourself avoiding the scale. So go ahead and enjoy that chocolate dessert with your girlfriend this weekend—just make sure you have plans to get back on track come Monday.

6. Work your biggest assets

If you want to burn a ton of calories in less time at the gym, make sure you hit your lower body. Big muscles like your glutes, quads, and hamstrings take more energy to recover than your smaller muscles. Because of this, you’ll burn calories long after you leave the gym—while you’re in the car, sitting on the couch, or sleeping.

7. Decode your dishware

The color of your plate may decrease your waistline. Eating off bright red plates can help you consume less. You’re more likely to associate the color red with the command “stop,” which causes you to finish your meal before you normally would using a plate of a different hue, according to the researchers.
Other studies have found that your plate size can also affect how much you eat. Plus-size plates can cause your eyes to override your stomach, so switch to smaller plates that are no bigger than 10 1/2 inches when trying to lose weight. The same portions will look much bigger when heaped on the smaller dish.

8. Stick to a plan

Should you cut carbs or cut fats? Should you eat 7 meals a day or only eat 3? Sorting through the myriad of diets will make your head spin. But it turns out that as long as you stick to one healthy-eating plan, you can increase your chances of losing weight.
Researchers at the University of Toronto analyzed the results of more than 7,000 overweight and obese women who followed either low-carb and low-fat diets. After 6 months, the low-carb group lost 19 pounds more and the low-fat group lost 17 pounds more than those who didn’t follow a diet at all.
But by the end of the year, both diet groups lost the same amount of weight—which was still significantly greater than the group that didn’t stick to a plan.
The key: Consistency. 
Pick a diet that fits within your lifestyle, and adhere to it for the best results.

One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the 2-minute “after-dinner ritual” that helped me melt away 22 pounds in just 16 days




Continue reading

di

If you’re someone who’s been struggling with weight loss, we’re pretty sure none of the fad diets that you’ve tried has worked. We mean—for the long-run. We’re pretty sure once you’ve stopped the diet, all the weight came back, and sometimes with more.
The simple reason is that there is no quick fix or magic pill to losing weight. Losing weight and staying slim for good is about making a commitment to lasting lifestyle changes.
Here are 7 simple eating and 5 very doable lifestyle changes that you can slowly incorporate into your daily routine.
Start with a couple of changes. Then work your way up to all 12 whenever you’re ready.
When you become consistent with them, don’t be surprised if you are at least 10 pounds lighter after a short while. Let’s get going.

1. Load Up On Lean Protein

Protein is the muscle’s food. Consume lean protein to help the muscles repair and rebuild as a lot of wear and tear occurs when you workout.
Include foods like chicken breast, mushroom, lentils, fish, beans, soy, etc. to give your muscles the required nutrition.

2. Eat More Healthy Fats

Healthy fats will not make you gain weight. In fact, healthy fats help reduce inflammation and prevent inflammation-induced weight gain.
Consume almonds, walnuts, macadamia nuts, pine nuts, avocado, fatty fish, chia seeds, flax seeds, pumpkin seeds, olive oil, cheese, dark chocolate, and eggs.

3. Do Not Avoid Dietary Fiber

We often think that we should completely avoid carbs to lose weight. But, that’s not true. You need the right type of carbs.
Dietary fiber is a type of carb that cannot be digested by humans but aids weight loss by keeping you full for a longer duration and preventing fat absorption.
Consume broccoli, flax seeds, prune, peaches, pear, apple, lima beans, black beans, figs, berries, oats bran, barley, green peas, guava, peach, Brussels sprouts, artichokes, pomegranate, kiwi, brown rice, beetroot, quinoa, acorn squash, etc.

4. Drink More Water

Most of the times when you are thirsty but don’t drink water, you may think you are hungry and load up on calories.
Moreover, not drinking enough water can prevent your cells from performing their functions, leading to slow metabolism, dehydration, constipation, and bloating.
All these conditions can lead to stress and inflammation in the body. So, drink at least 2-3 liters of water per day.
You can also have infused water, fresh fruit or vegetable juices or smoothies, coconut water, and buttermilk.

5. Do Not Starve Yourself

If you think you will lose weight by starving yourself, you can’t.
Not eating for a prolonged period may signal the body to shift to the starvation mode, and it will stop using any calories consumed as usable energy.
The extra calories will get stored as fat, leading to weight gain.
So, eat every 2-4 hours to keep your metabolism active and the cells functioning properly.

6. Eat Fat Burning Superfoods

Some foods help burn the calories apart from providing the body with nutrition.
Include fat burning foods to help you shed the fat, especially from your tummy area.
Consume grapefruit, green tea, brown rice, quinoa, cayenne pepper, black pepper, celery, cinnamon, yogurt, low-fat milk, nuts, turmeric, dark chocolate, apple cider vinegar, spinach, cauliflower, garlic, peanut butter, etc.

7. Stay Away from Junk Food

High-carb, high-calorie, and zero nutritional value is what is known as junk food.
It does nothing but harm your health and body weight.
Avoid snacking on junk food, such as potato chip, fries, fried chicken, etc., and also avoid midnight snacking.
Believe me, if you stop eating junk, you will end up losing a lot of weight.

8. Stop Hitting Snooze

We all do it.
Keep hitting the snooze button until it’s too late even to take a shower!
But, if you want to retain your amazing abs, you must drag yourself out of bed.
If you wake up early or say, at least 2 hours before you head out, you can do yoga or abs workout, prepare breakfast and lunch, and not look like you just rushed to work or school without brushing your hair.

9. Reduce Stress

Stress is harmful in many ways.
When you are stressed, the hormone cortisol is released, which increases glucose levels in the blood and inhibits digestive functions.
This leads to fat deposition in the abdominal area and, in some cases, insulin resistance and diabetes.
Yoga, meditation, cardio, weight training, playing a sport, swimming, painting, reading books, traveling, listening to music, and even applying makeup for fun can help you reduce stress.

10. Don’t Miss Breakfast

You may not agree, but if you miss breakfast, you will feel hungry all day long.
You need to have a substantial breakfast to help your body function normally.
Include fiber, protein, and healthy fats in your breakfast to have a complete and balanced meal before you start your day.

11. Have A Weekly Workout Plan

Working out is essential if you want to lose weight and maintain that weight loss.
Work out at least 4 hours a week to keep yourself in shape.
Do a mix of cardio, weights, and strength training to shed the fat and build lean muscle mass.

12. One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the 2-minute “after-dinner ritual” that helped me melt away 22 pounds in just 16 days




Continue reading

di

Losing any amount of weight can be a challenge, particularly when you lead a busy life.
But then again, successful and lasting weight loss is not all about quick fixes— it is about going on a journey that is made up of a million healthy choices we get to make each day.
So, keep these 21 quick and simple weight loss choices and fixes in mind, implement them when you have the chance— and you’ll see yourself dropping plenty of weight in no time.
Keep going, we’re routing for you.

1. Eat Eggs For Breakfast

A study in Nutrition Research found that people who egg it up consume fewer total calories the rest of the day.

2. Stand Up

Stand up whenever you read or take a phone call at work. You can also use a stand-up desk. Standing burns 1 1/2 times more calories than sitting does. If you must sit, switch to a stability ball as your chair.

3. Keep a Journal

Grab a pen and log everything you eat. People who kept a food log for at least 3 weeks lost 3 1/2 pounds more than those who didn’t, a University of Arkansas study found.

4. Chew More

Chew food slowly and completely. You’ll feel full and satisfied sooner, which in most cases is way before you finish what is on your plate. Studies have shown women who took at least 30 seconds to chew their mouthfuls take in nearly 12 percent fewer calories on a whole than if they ate quickly.

5. Turn off the TV

Don’t eat meals in front of the TV. In a University of Massachusetts study, people who did that took in nearly 300 more calories a day.

6. Weigh Yourself Each Week

Researchers have found three quarters of women who have lost a substantial amount of weight weigh themselves weekly. As results are more pronounced week after week (versus on daily), it’s easy to see what’s working, what’s not and what changes you need to make. And it also keeps you honest.

7. Find a Dog To Walk

If you don’t have a dog, look for a friend that does. You can also always dog-sit for a neighbor. But don’t just sit—take Brutus for a walk. You’ll burn 250 calories for an hour walk. And the fresh air keeps your lungs healthy.

8. Cut Out Sugar

Added sugars lead to added flab, so cut them out. Start with dropping the sweetest offenders and the sneaky sources of sugar—soda, baked goods, cereals, candy, fruit drinks, and ice cream.

9. Re-arrange Your Fridge

Open the fridge and put fruits and vegetables at eye level. You’re 3 times more likely to eat healthy food if it’s in your line of sight, say researchers at John Hopkins University.

10. Clean your house daily

Clean your house every single day. People with the most spic-and-span abodes have the highest levels of physical activity, according to research from a bunch of Georgetown University Scientists.

11. Workout for 15 minutes a day

If you think you’re too busy to work out, think again. Even a 15-minute workout can help you burn 200 more calories all day than no exercise at all. So, do it before your morning shower, before you sleep, during lunch time – just do it.

12. Do Pushups

If you seriously can’t get a 15 minute workout in, then do 30 pushups as soon as you wake up – every single day. You should also make the pushups work harder for you— do an iso-explosive pushup. Hold your body in the down position for 3 seconds and then push up explosively.

13. Say No to the Bread Basket

Don’t let the bread basket hit the table. A University of Chicago study found people ate 85 percent more when they were offered bread.

14. Chew Some Minty Gum

Have some peppermint gum before your workout. The peppermint scent boosts sprinting speed and gym strength.

15. Walk 10,000 steps a day

If you stick to this goal of 10,000 steps a day, it adds up to burning about 3,500 extra calories a week. In total, you will lose one pound a week with numbers like these. One pound a week is not a large amount of weight loss, but it is a steady, realistic and achievable goal. So, download one of the many pedometer apps onto your phone and start counting your steps!

16. Drink Water Before Each Meal

A study in the journal Obesity found that people who drank two 8.5-ounce glasses of water before each meal lost an extra 4.5 pounds in 12 weeks. The downside is that you will have to pee very often.

17. Rest only 60 seconds

During your workout, rest for no more than 60 seconds between exercises to keep your metabolism-boosting hormones high for the duration.

18. Go on an Incline

Keep your treadmill set to a minimum incline of 6 percent to painlessly boost workout intensity. Increase the incline further to burn even more calories.

19. Leave your phone upstairs

Turn up your cell phone ringer and leave the phone in a far-off corner of the house to force yourself to stand up and go to it when it rings. That’ll make you walk if you want to talk.

20. Leave seconds on your stovetop

And fill your plate from the stovetop. You’ll likely eat up to 35 percent less than if you shovel it from a serving dish on the table, say Harvard University researchers.

21. Get at least 8 hours of sleep

Researchers at Columbia University found that people who sleep less than seven hours per night are heavier, gain more weight over time, and have a harder time losing weight! Sleeping is almost as important as hitting the gym if you want to lose weight fast.

One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the 2-minute “after-dinner ritual” that helped me melt away 22 pounds in just 16 days




Continue reading

di

You’re 10, 20, 30 or more pounds overweight and you’ve dieted, on and off, for years.
You’ve lost weight and then put it back on and more. Why?
Diets don’t work.
Today we know diets don’t work. Even Weight Watchers says so. Restricting calories again and again alters your metabolism. That’s why so many people put back the weight they lost while dieting, plus more.
Yet, desperate to lose weight, Americans keep going on diets. While there’s no magic bullet for weight loss, there are steps you can take to lose weight, safely and for good, while increasing your health.
The common sense advice to “eat less, move more,” isn’t entirely correct. It matters what you eat.
And here’s a dirty little secret: Consuming refined carbohydrates — simple sugars and starches — is one of the biggest reasons Americans are now battling obesity. Carbohydrates you don’t burn get stored in your body as fat.
Since food manufacturers began lining supermarket shelves with “no-fat” and “low-fat” foods — most of which have added sugars — we have become fatter than ever.
This list of healthy eating habits is by no means complete. But here are 12 of the many recommendations to help you lose weight and gain the benefits — more energy and a fitter, healthier you.

1. Eat a healthy breakfast every morning.

Eating breakfast revs up your metabolism. If you skip breakfast you’re likely to eat more calories by binging later in the day.
In a study of people who lost weight and kept it off for more than five years, one major thing they all did was eat breakfast.
But Pop-tarts, donuts and Hot Pockets don’t cut it. Cooked oatmeal, whole grain cereals, whole grain breads, eggs and tofu with a salad are all healthy choices.

2. Stop counting calories and eat foods that nourish your body.

A meal of fat-free, sugar-free, refined processed foods is also nutrient-free.
Plus, it won’t satisfy you for long compared to a meal of nutrient-dense whole foods like vegetables, lean meats, whole grains, and healthy fat.
As you begin eating more nutritious foods and get a little more physical activity (if you aren’t physically active now), your body will come to its natural healthy weight.

3. Always have some veggies and fruit washed and cut in your fridge.

This way they’re easy to grab when you’re hungry (instead of reaching for that giant-size bag of potato chips) and you can throw them in your bag when you’re on the go.

4. Replace diet soda with unsweetened beverages.

Diet drinks keep your sweet tooth craving sweets. Plus, they make you feel virtuous. Many people who drink diet drinks actually reward themselves with extra calories through the day.
Instead, drink iced teas or plain or carbonated water with a slice of lemon or lime.

5. Use the “Plate Method” to make a healthy meal.

Fill half your plate with low or non-starchy veggies like broccoli, asparagus, cauliflower, Brussels sprouts, string beans, mushrooms, peppers, or leafy greens and some fruit.
Fill one quarter, with a whole grain like brown rice, barley, bulgur, or quinoa, or a starchy vegetable like corn or potatoes, or beans.
For the last quarter, fill it with protein like broiled, sauteed, roasted, or baked (not fried) fish, chicken or turkey without the skin, lean cuts of meat, tofu or eggs.

6. Cut down on carbs.

Refined carbohydrates (cake, candy, cookies, muffins, scones, cupcakes, soda, fruit juice, syrups, chips, and most supermarket breads) you don’t burn turn into fat.
Even foods like fruit yogurt and many breakfast cereals have lots of added sugar.
Replace fruity yogurts with Greek plain yogurt, choose high-fiber, lower carb cereal and add small amounts of healthy fat to your meals with avocado slices, unsalted nuts, seeds and olive oil.

7. Shrink your lunch and dinner plates.

If you and your family eat off a plate larger than ten inches, replace them with plates that are nine or ten inches in diameter.
We tend to eat what’s in front of us. Using smaller plates there’s less food in front of you to eat.

8. Enjoy less healthy foods now and then, in small portions, unless there’s a medical reason not to do so.

Not letting yourself eat something you love may make you feel deprived and frustrated and subvert your efforts to eat well.

9. When eating out ask your server to double the green veggies in place of the potato or rice.

I always do this and benefit from more nutrition and less carbs. Also, share food at the table. My partner and I always share an appetizer and when with a group, if someone orders dessert, it comes with a spoon for everyone.

10. Keep tempting foods out of the house.

Stock your fridge and pantry with healthy foods and you’re creating an environment that will help make you successful. Enjoy treats occasionally when you’re out.

11. Enlist family members and friends to eat healthier with you.

It’s easier when it’s a team effort, and, your family will also reap the health benefits along with you.

12. Talk positively to yourself and quiet your inner critic.

Notice during the day your positive efforts and compliment yourself. “I chose a healthy vegetable plate instead of a slice of pizza. Great job!”
The more you pat yourself on the back for what you’re doing well, the more energy you’ll have to keep doing it.
If you notice you’re telling yourself you’ll never succeed, or beating yourself up for having two bowls of ice cream, stop!
To quiet your inner critic head out for a brief walk, turn on some music and sway, and above all, tell yourself tomorrow is a new day and a new start.

One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the 2-minute “after-dinner ritual” that helped me melt away 22 pounds in just 16 days




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Want fresh tips on shedding pounds and inches? You can make positive changes by incorporating small tweaks into your lifestyle. Learn the top 6 ways to lose 10 pounds fast so you can see and feel the difference.

1. Eat every meal on a small salad plate

Larger plates trick people into serving larger portions—and that will sink your weight loss goals fast!
Instead, serve all your meals on salad plates, which usually run about 7-9” in diameter.
Chances are good you’ll naturally stick to smaller portions so you consume fewer calories over time.

2. Eat slowly

It takes the brain about 20 minutes to process an “I’m full” signal from the stomach.
When you eat more slowly, the brain has time to process that signal, so it can tell you to stop eating before you become overly full.
Here are a couple of ways to slow down:
  • Chew each bite more thoroughly. In a recent study, researchers found that people who took about 40 chews per bite of food consumed 12% fewer calories than when they chewed 15 times per bite
  • Put your utensils down on the table between each bite. It’s a small action, but placing your fork, spoon, or knife back on the table after every bite can also help slow down the eating process.

3. Don’t drink calories.

You may be adding hundreds of additional calories to your diet daily from beverages, whether it’s lattes, sodas, or sports drinks.
Cut out drinks sweetened with refined sugar.
Don’t be fooled by artificial sweeteners either. Even though they’re not adding calories, they have a negative impact on the metabolism, making it harder to lose weight and keep it off.
Instead, to lose weight fast stick to plain H2O or beverages lightly sweetened with natural ingredients.

4. Eat more healthy fats

Not all fats are bad for your weight. Some fats actually support healthy weight loss. For example:
  • Coconut oil contains lauric acid, which makes it harder for the body to store fat cells.
  • Salmon and other cold water fish are high in omega-3 fatty acids, which fight the inflammation that slows down the metabolism.
  • Avocados offer monounsaturated fats, an excellent source of energy and natural appetite suppressant so you lose weight fast.

5. Always eat veggies first.

This simple weight loss tip can have a big-time impact on your waistline. No matter what meal you’re eating, dig into those veggies first.
Vegetables are low in calories and high in fiber, and when you consume them first you’re less likely to over eat the rest of the meal.
Green salads or sliced veggies are great choices for filling up on vegetables.

6. Get proper sleep.

Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with increased incidence of obesity. There are several reasons behind this.
Research suggests that insufficient and poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also prompt fat storage.
How long and how deep someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain while ghrelin tells your brain you’re hungry.
Without a properly functioning leptin and ghrelin, you’re constantly hungry and nothing you eat will ever make you full – double whammy.
So, sleep more and sleep well.

One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the 2-minute “after-dinner ritual” that helped me melt away 22 pounds in just 16 days




Continue reading
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