Sans titre @bouzkri - Tumblr Blog

6 reasond for Weight Loss

You eat everything you like, move a little - and steadily lose weight. Good? Not really. Sharp weight loss can be a sign of a serious illness.

Weight fluctuations of 1-2 kilograms - this is normal. But if you lost more than 5% of your initial mass, and this is not explained in any way by changes in your diet and lifestyle, you should be on your guard and undergo medical examination.

A person loses weight when the organs of our body - the brain, the heart, the muscles - no longer have enough nutrients for normal work, and they send a signal to the adipose tissue that it is time to use additional resources. In response to this signal, the fat cells begin lipolysis - the breakdown of fat - and give the body the necessary energy.weight loss diet plans

Cause of weight loss: Depression

One of the most common causes of dramatic weight loss. People suffering from depression, taste disturbances are disturbed. Any food seems tasteless, decreases appetite. In addition, neurosis and depression are often accompanied by exacerbation of diseases of the gastrointestinal tract, such as gastritis. Discomfort after eating aggravates best diet plans for weight loss the symptoms.

What to do? If, in addition to weight loss, you notice a constant bad temper, apathy, lethargy and lethargy, consult a psychotherapist. Only a qualified specialist can make the correct diagnosis and prescribe treatment.

Cause of weight loss: HORMONAL DISORDERS

The hormones of the thyroid gland, adrenal glands, pituitary and pancreas are responsible for the metabolic rate in the body, so problems with these endocrine organs immediately affect weight. In patients with hyperthyroidism and type 1 diabetes quick weight loss diets mellitus, body weight decreases, despite increased appetite. Such diseases are accompanied by weakness, dry skin, increased heart rate and mood disorders.

What to do? Be sure to visit an endocrinologist and test for thyroid hormone (TSH, T3, T4). We also need blood tests: total and glucose.

Cause of weight loss: GI Diseases

Weight loss is caused by some diseases of the gastrointestinal tract. In the "list of suspects" enterocolitis, atrophic gastritis and celiac disease. These diseases lead to atrophy of the gastric and intestinal mucosa, as a result of which the absorption of nutrients is disturbed, and this leads to weight loss. Symptoms can be different: pain, fast weight loss diets bloating, feeling of heaviness, diarrhea or constipation. A lack of vitamins and trace elements can manifest itself in the form of anemia, dry skin, brittle nails, bleeding gums.

What to do? Consult your gastroenterologist. Most likely, he will prescribe a gastroscopy and fecal analysis to make an accurate diagnosis.

Cause of weight loss: Diseases of the pancreas and gallbladder

Body weight is reduced in chronic pancreatitis and chronic cholecystitis. Because of these diseases, digestion is impaired and the body loses the ability to absorb certain nutrients. Patients feel discomfort after eating, nausea, diarrhea, cholecystitis - pain in the right hypochondrium. The chair changes its texture and becomes greasy.

What to do? Consult with a gastroenterologist. It is necessary to do an ultrasound of the abdominal organs and pass a stool analysis. Follow the diet: exclude from the diet fatty and spicy, eat often and little by little.

Cause of weight loss: INFECTIONS AND PARASITES

Weight loss can be a sign of serious viral diseases. Hepatitis C or HIV can develop for a long time without any symptoms, and it is often the weight loss that turns out to be the first sign of illness.

Another reason for weight loss may be tuberculosis. Patients lose their appetite, in addition, the body spends a lot of energy to fight the pathogen. In addition to weight loss, the classic signs of pulmonary tuberculosis are a prolonged cough with sputum, as well as a prolonged rise in temperature above 37 ° C, general weakness and night sweats.healthy diet weight loss

A person can lose weight dramatically if worms or parasitic protozoa, such as Giardia, have settled in the intestine. Infection can be accompanied by nausea, spirulina weight loss abdominal distension, abnormal stool, and skin rash or fever.

What to do? Self-diagnosis is useless, you need to contact a therapist or an infectious diseases specialist. Depending on the symptoms, you may be given X-ray, stool analysis, and various blood tests.

Cause of weight loss: oncology and blood diseases

Oncological diseases are often accompanied by significant weight loss and deterioration in the general condition of patients - cancer cachexia. Patients lose their appetite, their taste perception is disturbed. There are metabolic pathologies - muscle mass and the amount of adipose tissue are reduced even with good nutrition. In addition, psychological factors can cause weight loss: patients with a recently confirmed diagnosis lose weight due to developing depression. Chemotherapy also leads to temporary weight loss.

Weight loss is one of the main symptoms of lymphoma and lymphogranulomatosis. In addition to weight loss, these diseases are evidenced by a painless swelling of the lymph nodes in the neck, in the armpits and in the groin. With leukemia, weight loss is also observed.

What to do? Constant weakness, fatigue, prolonged fever - the symptoms that should alert you. You need to visit a therapist who can refer you to the right specialist - oncologist or hematologist. It will be necessary to pass a general and biochemical blood tests, make an x-ray. If you suspect lymphoma or lymphogranulomatosis, computed tomography of the chest and abdominal cavity, biopsy of the lymph nodes is prescribed, and pelvic bone puncture is used to rule out leukemia.

6 reasond for Weight Loss Best Way To Lose Weight, Fastest Way To Lose Weight, reasond, Stick to Your Diet via lose-weight10 http://bit.ly/2U9Ayse

#Best Way To Lose Weight #Fastest Way To Lose Weight #reasond #Stick to Your Diet

5 Key Ways to Lose Weight After 50

Whether you’ve battled the bulge for what seems like forever — or just since your last birthday — it’s true that age can have a lot to do with the number on the scale. As with crow’s-feet and varicose veins, you’re simply more susceptible to gaining weight once you hit the big 5-0. And it’s not your imagination: It also becomes increasingly more challenging to shed those pounds once they’ve settled around your hips.

“The two big reasons people tend to gain weight as they get older are loss of muscle mass and decreased activity,” explains Caroline Apovian, M.D., a weight-loss specialist at Boston University Medical Center. People experience a 5 to 10 percent loss of muscle mass each decade after age 50, according to the American College of Sports Medicine. As a result, your resting metabolic rate declines by an average of 2 to 3 percent every decade.

And this means you can be eating the exact same amount that you did at 40 — not a morsel more — and still gain weight.

Becoming more sedentary with age can also skew the equation, especially if you begin to develop arthritis or other joint issues that restrict activity. “As we get older, we spend less time running around and physical activity decreases,” Apovian points out. “But as you get older, if you don’t use your muscles, you’ll lose them.”

And while these facts are sobering, there’s plenty you can do to take control. “You’re not doomed to failure! I’m 60, and I have more muscle on my body than I did when I was 30,” Apovian says with pride.

It's true that few of us may have the time or energy to follow Apovian’s grueling workout schedule (she rises at 5 a.m. most days to either swim for an hour or run six miles on her treadmill), but we can follow her advice, as well as that of other leading obesity specialists, on how to fit into our jeans once we enter our sixth decade and beyond.

Pile on the protein

“Protein supplementation can help build back muscle mass, which reverses the decline in metabolism,” explains Apovian. She recommends making sure that between 30 and 40 percent of your daily calories come from protein, depending on your body weight. (Imagine a lean piece of meat or fish taking up one third of your plate, and you get the idea.) By contrast, the average American gets about 16 percent of his or her food intake from protein, according to the Centers for Disease Control and Prevention.

You’ll also build more muscle if you spread your protein intake out evenly throughout the day. A 2017 study published in the American Journal of Clinical Nutrition found that consuming an equal amount of protein at all three meals is linked to more muscle strength in people over age 67. To even out your intake, try adding an egg or yogurt to your breakfast, a glass of milk or a handful of nuts to your lunch, and scaling back on your protein source at dinner.

Join the resistance

While any sort of exercise can help you shed girth, it’s very important that you lift weights at least twice a week to build muscle mass, which will help you lose weight. In one study, 60-something overweight adults who pumped iron lost more weight and lost less muscle mass over 18 months than those who just hoofed it for exercise. “Any sort of opportunity to build muscle — even if it’s just working with light resistance bands or swimming in a pool — will raise your metabolism and, thus, help you burn calories,” explains Reshmi Srinath, M.D., an endocrinologist and obesity specialist at the Mount Sinai Medical Center in New York City.

And keep in mind that you don’t have to do much to see results. People who lifted weights just twice a week gained about three pounds of muscle after 10 weeks, according to a review published in Current Sports Medicine Reports.

Beyond strength training, if you can take your overall exercise program up a notch, do so. Older adults who did high-intensity interval training (HIIT), which entails short spurts of high-intensity exercise, not only lost weight but also had less DNA damage to muscle cells. And this helped trigger growth of new muscle.

Get enough shut-eye

“Research has consistently shown that people who are overweight or obese get less sleep than those of normal weight,” stresses Apovian. “When you’re sleep deprived, your body ramps up its production of hormones that increase hunger, like the stress hormone cortisol and the appetite stimulating hormone ghrelin.” Older men (over age 67) who get less than five hours of sleep a night are almost four times as likely to be obese as those who get between seven and eight, and older women are more than twice as likely, according to a Case Western Reserve University study.

It’s also a good idea to keep your sleep schedule consistent, meaning you get up and go to bed at roughly the same time every day. Older men and women who don’t follow this healthy habit add another risk factor for being obese into the mix, according to a study published in the International Journal of Obesity.

Try occasional fasting

We’re not talking juice cleanses. Rather, research now shows that a specific type of intermittent fasting, known as fasting-mimicking, can trigger weight loss as well as improve your overall health. People who followed this type of diet plan — where they consumed only 750 to 1,000 calories five days out of each month but otherwise ate normally — lost, on average, six pounds, shed one to two inches of their waistline, and saw both their blood pressure and levels of IGF-1 (a substance linked to increased cancer risk) drop significantly, according to a University of Southern California study published last year.

How might it work? “When you gain weight, the nerves in your hypothalamus that conduct signals from your fat cells to the rest of your brain become damaged,” says Louis Aronne, M.D., director of the Center for Weight Management and Metabolic Clinical Research at Weill Cornell Medical College. “As a result, your brain doesn’t realize that you’re full, so it keeps signaling you to eat.”

But when you take a day to not eat very much, he says, “you’re reducing stress on your hypothalamic nerves, so it gives them time to recuperate.” That day of rest for your nerves could be especially important for older people, he says, because of the damage that oxidative stress can further do to your weight-regulating system.

As for how to start, “I tell patients who want to try it to eat only about 800 calories twice a week, focusing mainly on vegetables, protein and healthy oils such as olive oil,” he says.

To help yourself feel fuller longer on days you’re not fasting, Aronne recommends following a low-carb diet in which about 30 percent of your calories come from protein and the rest from nonstarchy veggies, nuts and beans. Craving bread? “I tell patients that the best time to eat these types of starchy carbohydrates is at the very end of the meal, after they’ve had their veggies and protein,” he says. Aronne’s research shows that people who eat this way not only have lower levels of blood sugar and insulin after eating but also have bigger boosts in hormones like GLP 1, which help keep you feeling fuller for longer.

Practice mindful eating

If you think your weight gain may have something to do with midlife stress (aging parents, college tuition bills and managerial responsibilities at work, anyone?), this approach may be especially helpful to have in your weight-loss toolbox. “A lot of times eating, especially mindless eating, can be stress related, and meditation techniques can be helpful in terms of both alleviating anxiety and making you more conscious of how much you’re consuming,” explains Apovian.

People who practice this technique — which involves paying attention to how hungry or full you feel, planning meals and snacks, eating as a singular activity (without, say, also reading the paper or watching TV), and zeroing in on how your food really tastes — may be more successful at weight loss. People who participated in an online mindfulness-based weight-loss program, for instance, lost more weight (on average, about 4.2 pounds) than a control group, according to a North Carolina State University study presented last year at the European Congress on Obesity.

Need some tips to get you started? Eat slowly (put your fork down between bites, and chew your food well), try to have meals without any outside distractions, and follow the one-bite rule when it comes to favorite but fattening foods like desserts. You can find more suggestions.

5 Key Ways to Lose Weight After 50 After, Key, lose weight via lose-weight10 http://bit.ly/2BXqU4O

#After #Key #lose weight

How to Lose Weight and Never Count Calories

Want to loseweight but don’t want to count calories, exercise more or even think about portion size? There's a plan for that (we can't really call it a diet), and it was just published in JAMA as the unexpected takeaway of a large study originally designed to find a genetic "signature" for weight-loss success.

To test for that — part of a larger push toward scientifically backing up ideas about personalized dieting strategies — researchers at the Stanford Prevention Research Center divided 609 overweight or obese adults into two groups. One group was asked to eat their choice of lower-carb foods and the other group, lower-fat foods. Beyond that, everyone was instructed to maximize their veggie intake and lower their consumption of added sugars, refined flours and trans fats. With some guidance and suggestions from dietitians, participants were also told to focus on whole foods that were minimally processed, nutrient dense and prepared at home whenever possible.

"We explained that buying a box of low-fat brownies,' with 'low-fat' emblazoned on the package, wasn’t going to cut it," said Christopher D. Gardner, the study's lead author and a professor of medicine at Stanford University. "That was gaming the system. That wasn’t quality. It was crap. Likewise, we didn’t want them buying low-carb chips, with 'low-carb' emblazoned on the package." His vision of "quality" eating also extended to lifestyle choices: "We asked them to not eat in the car, not eat in front of a screen, eat with friends and family, and try to cook for them and with them more often. In short, we asked them to work on being more mindful, less mindless."

Otherwise, what the study subjects ate was their choice; no one was ever asked to use a smaller plate or count calories — something a few of the participants expressed "great relief" about, Gardner said.

The "quality over quantity" approach showed results on the scale, too. Some participants lost as much as 60 pounds — again, simply by saying goodbye to things such as white bread and soda, and hello to options such as lentils and sweet potatoes. And some who went overboard on portions even gained weight, up to 20 pounds. But overall, those who were asked to eat fewer carbs lost, on average, more than 13 pounds. And those who were asked to eat lower-fat foods lost more than 11.7 pounds.

The study underscores the value of basic, "foundational" healthy eating, which Gardner said should be a major part of any diet you might try, from Mediterranean to paleo. He also said that for now, you should be wary of any prescriptive diet created just for your genotype. (The science, he said, isn't there yet — and not only because his current research failed to show how your individual level of insulin resistance influences your experience on a particular diet.)

Considering that participants lost weight almost entirely by following nutritional guidelines that most people disregard — a recent study from the Centers for Disease Control and Prevention found that only 1 in 10 of adults eat the recommended amount of fruits and vegetables — it’s probably not surprising that both groups also saw improvements in waist size, blood sugar, body fat and blood pressure. Participants also commented that choices such as focusing on whole foods and sitting down while eating had changed their "entire relationship" with food for the better.

If you do want to lose weight, Gardner said that his research could offer a starting point. "For now, start with those foundational components, and they will likely take you a long way toward long-term solutions. And then go ahead and play around at the edges with some options appropriate for your preferences, your culture, your social settings." As he puts it: "Personalize your own diet."

How to Lose Weight and Never Count Calories Calories, Weight via lose-weight10 http://bit.ly/2QZc9bX

#Calories #Weight

10 Easy Tricks to Lose Weight

Nobody goes to bed skinny and wakes up 50 pounds heavier. Most of us gain weight by eating only 100 to 200 extra calories a day, says James O. Hill, Ph.D., professor of medicine at the University of Colorado School of Medicine. The trick is to make subtle changes in our environment — changes that cut out those 100 to 200 calories a day — so we gradually alter our eating habits and lose weight. After all, the best diet is the one you don't know you're on.

Try these simple tips:

1. Include a fruit and a vegetable with your lunch and dinner.

2. Don't eat white foods at dinner.

3. Use the half-plate rule (fill half your plate with veggies.)

4. Have a sweet or salty afternoon snack only if you first eat a piece of fresh fruit.

5. Drink one glass of water before every meal or snack.

6. Use the Restaurant Rule of Two: Limit yourself to two items other than your entrée.

7. Never eat in front of the TV.

8. Eat a piece of fruit on the way to work every day.

9. Save desserts for weekends.

10. Freeze half of what you make, and serve the other half.

10 Easy Tricks to Lose Weight Easy Tricks, Lose, Weight via lose-weight10 http://bit.ly/2BXqT0K

#Easy Tricks #Lose #Weight

How Much Weight Can You Lose in a Month?

Fast weight loss plans may help you drop pounds, but they're not always safe or lasting. Here's how much weight is safe to lose in four weeks, and the best...

Fast weight loss promises—lose 20 pounds in four weeks!—aren't really our thing. But we understand the allure. After all, it's a rare person who hasn't Googled "how much weight can I lose in a month?" in advance of a high school reunion, wedding, or other major event at least once. While we know enough to ignore quick-and-dirty, fast-fix, starvation diets, though, what about a healthy weight-loss plans—how much can you really expect to lose in 30 days?

Get out your calculators (or one of these Calorie Counting Apps and Gadgets) and follow along because the answer to this question is all about numbers.

In one month you can reasonably anticipate losing eight to 10 pounds if you follow a pretty strict plan. Losing one pound of body fat is equivalent to 3,500 calories. To lose two pounds per week, you must drop 1,000 calories per day. That means cutting the calories you eat, increasing the amount of calories burned during your workout—or, most likely, doing some combination of both.

(This advice only works if you're taking in too many calories to begin with, though. If you've already been on low-cal diet, you may need to up your intake to see healthy results. Case in point: This rockstar.)

If you're looking to lose cals in the kitchen, a daily food journal can be key. This can be as simple as a piece of paper or a phone app like My Fitness Pal. Logging every morsel that goes in your mouth might seem tedious, but it's a proven way for dieters to see patterns like mindless snacking and overeating during stressful times, both of which can lead to additional calories consumed. Dropping 1,000 calories per day may seem daunting, but if you think about it in terms of second helpings, pieces of bread, pats of butter, raids of the cookie jar, etc., it's easy to see where you can make small changes to pare down that number. For instance, these 10 easy strategies all help you drop 100 extra cals from your diet fast.

If you're looking for a calorie-burning assist from the gym, aim for a moderate workout five to six days per week. The number of actual calories burned will be determined by your sex, weight, how fast you did the exercise, and how long you did it. Here are just a few general examples based on a person who weighs 150 pounds.

· Running on the treadmill for 20 minutes at 6 mph: 229 calories

· Working out on the elliptical for 30 minutes: 179 calories

· Swimming breast stroke for 30 minutes: 189 calories

· Kickboxing for 30 minutes: 357 calories

The mantra, "eat less, move more," can sound like a trite piece of advice, but it's the best mindset. Diet plans that promise more than a 20-pound loss per month will probably ask you to push yourself further than you should on a workout regimen, or eat less than the required daily calorie limit. The American Academy of Nutrition and Dietetics recommends that women never eat less than 1,200 calories and men never eat less than 1,800 calories per day. Go under that, and you're messing with your mental and physical wellness—not a happy place to be.

How Much Weight Can You Lose in a Month? via lose-weight10 http://bit.ly/2ArPRoT

The 3 Best Tips to Lose Weight

You don't have to read thousands of weight loss guides to find the best tips to lose weight. The smartest diet advice is shared by countless registered dietitians, doctors, fitness trainers and nutrition experts. In fact, the weight loss programs that have been proven to work have a few things in common. If you can master these three basic principles, you'll be on your way to losing weight.

Eat the Right Amount of Food

If you choose the best diet-boosting foods, but eat too much of them, your weight loss plan won't work. In fact, a common mistake often made by dieters is to overeat organic foods and foods that they think are healthy. Sadly, even some diet foods can be bad for weight loss.

To lose weight and keep it off, you need to learn how to eat the right amount of food. For example, chicken breast is great for you, but not if you eat too much of it. Almonds? Yep, they're healthy, but not if you eat more than you need. Do you eat healthy snacks? They are better for your body than junk food, but they will still cause weight gain if you consume too much of them.

Stick to these portion sizes when you plan meals for weight loss:

1 serving of cereal = size of your fist

1 serving of a starch (rice, pasta, potato) = half of a baseball

1 serving of cheese = 4 stacked dice

1 serving of fruit = baseball

1 serving of margarine or butter = 1 dice

1 serving of meat, fish, poultry = a deck of cards

Count Calories

Some weight loss plans advertise that calorie counting is not necessary. But the bottom line is that weight loss happens when you create a specific energy deficit and you need to count calories to make sure you reach it.

Proper calorie counting may seem like a time-consuming skill, but with the availability of mobile apps, it has become easier for people to keep track of what they eat. If you have a smartphone, calorie counting will take no more than a few seconds and your totals are stored so that you can review them at a later time.

After you start counting calories, you'll learn how many calories you consume in a typical day. Most people can reduce their daily intake by 500 calories per day to see a healthy weight loss of one pound per week.

Move More

Sounds obvious, right? But this doesn't necessarily mean that you have to exercise. For some people, exercise works against them. For example, if you complete a hard workout in the morning and then spend the rest of day laying on the couch, you will probably end up burning fewer calories from movement than a person who does not exercise and who makes non-exercise activity a part of their daily habit.

Non-exercise activity thermogenesis (NEAT) is the term used by scientists to describe the calories burned from your non-workout movement. Whether you exercise or not, be sure that your NEAT is maximized every day. Consider some of these activities. The calorie burn for each single item is small, but if you participate in some movement each hour, your NEAT at the end of the day will be significant.

Putting away laundry = 26 kcals/15 mins

Moving furniture, boxes = 100 kcals/15 mins

Playing/running with your kids = 40 kcals/15 mins

Walking while carrying a light load (<15 pounds) = 56 kcals/15 minutes.

Most people will achieve some results with these three basic tips for losing weight. Of course, there are some instances where underlying issues, such as a medical diagnosis, may make weight loss more complicated. But for most people, weight loss boils down to a simple equation: eat less, move more.

via lose-weight10 http://bit.ly/2GM5OM4

3 Weight Loss Rules for Successful Slimming

Are you trying to lose weight for the first time? If you are a weight loss newbie, you're probably overwhelmed by the number of weight loss plans and products on the market. Sorting through the crazy claims can be exhausting and, sadly, much of the information is wrong.

Before you fall victim to any diet fads or gimmicks, there are three things you should know about weight loss that smart dieters already know. These aren't the facts that diet salespeople will give you, but if you are serious about losing weight, you need to be informed.

3 Important Facts About Weight Loss

1. You must go on a diet to lose weight. Have you heard weight loss gurus say that diets don’t work? Well, that statement isn't necessarily correct. Most fad diets and overly restrictive eating plans are doomed to fail. Crash diets aren't sustainable and may even cause harm. But healthy diets do work and there are important scientific reasons that you need to go on a diet if you want to lose weight. The bottom line is that if you want to slim down then you need to change what you eat — and that's a diet.

So how do smart dieters choose the best diet plan? They don't make the newbie mistake of choosing one of those popular diets that aren't likely to work. Instead, they find the best diet based on their lifestyle, health history, and personal preferences. For some people, a diet delivery plan is best. Others prefer to cook and prepare healthy meals at home. You may even want to invest in an appointment with a registered dietitian to improve or accommodate a health condition. Either way, the plan needs to meet your unique needs. That way it becomes a healthy eating plan that they stick to for life.

2.You can't eat more and expect to weigh less. You've probably seen ads for weight loss plan that say you can eat whatever you want and still lose weight. And many diets plans suggest that you should eat every three hours to avoid a condition that they call "starvation mode." These claims might give you the impression that you should can any food and eat often to lose weight. But, if you are serious about losing weight, then you need to get serious about eating less, not more. Weight loss happens when you create a calorie deficit. So dieters need to eat less food, consume fewer calories, or eat less often to lose weight. In many cases you need to do all three. And if you think that exercise alone will do the trick, think again. Unless you have a very small amount of weight to lose, you probably won't be able to do the amount of exercise necessary to burn enough calories for weight loss.

3.Losing weight isn't easy and it often feels bad. Dieting is uncomfortable. The weight loss process doesn't always feel good because change is hard. Of course, not every day will be awful. You'll have good days and bad days. But if you expect the entire journey to be easy, then you'll be more likely to quit when unexpected challenges arise. Smart dieters know to prepare themselves for a few weeks of feeling tired, hungry and crabby. But they also know that the payoff —a lean, fit, healthy body— is worth the effort.

So now that you know what smart dieters know, you're ready to lose weight. Ask yourself key questions to find the best diet, create healthy eating habits, exercise regularly, and stay connected to others who are on the same path. You'll also be more likely to succeed if you get plenty of support from friends and family.

via lose-weight10 http://bit.ly/2CIgaIW

Exercise and Weight Loss

It's a fact: You have to burn more calories than you eat and drink to lose weight.

For weight loss, it really matters that you cut back on the calories that you eat and drink. That matters most for taking the pounds off, according to the CDC.

Exercise pays off in the long run by keeping those pounds off. Research shows that regular physical activity will increase your chances of maintaining weight loss.

How Much Exercise Should I Do?

Start with just a few minutes of exercise at a time. Any exercise is better than none, and that helps your body slowly get used to being active.

Your goal is to work up to at least a half an hour most days of the week to get the full benefits from exercise.

If it's more convenient, you can do short spurts -- 10 minutes here, 15 minutes there. Each action by itself may not seem like much, but they add up.

Once you’re in better shape, you can gradually exercise for longer periods of time and do more strenuous activities.

When you’re up for it, you can ramp up the intensity and get the same benefits in half the time. For example, jogging for 30 minutes provides health benefits similar to walking for 60 minutes.

What Kind of Exercise Should I Do?

You can do anything that makes your heart and lungs work harder, such as walking, biking, jogging, swimming, fitness classes, or cross-country skiing. Mowing your lawn, going out dancing, playing with your kids -- it all counts, if it revs your heart.

If you don’t exercise and you’re a man over 45, a woman over 55, or have a medical condition, ask your doctor if you should avoid any types of activities.

Start with something like walking or swimming that’s easy on your body. Work at a slow, comfortable pace so you start to get fit without straining your body.

At least two or three times a week, do strength training. You can use resistance bands, weights, or your own body weight.

Stretch all your muscles at least twice a week after you exercise. That helps keep you flexible and prevent injury.

Exercise, Weight via lose-weight10 http://bit.ly/2TqdYvp

#Exercise #Weight

How to Lose Weight in a Week

Diet experts usually don't recommend that you try to lose weight in a week. But let's face it, we all have special occasions when we need to lose weight quickly and we'll do just about anything to slim down fast. So if you're serious about a one-week weight loss plan, these are the two steps you can take to change your diet and your daily routine for quick weight loss.

Lose Weight in a Week: The 2-Step Plan

Are you ready for a seven-day slim down? This plan isn't easy, but it is simple. It requires laser-sharp focus and iron-clad commitment. But it doesn't require any special diet pills, expensive supplements, or dangerous exercise program. It's common sense weight loss—supercharged.

Step One: Change Your Diet for Seven Days

In just seven days, you don't have time to count calories, and balance micronutrients to manage your energy balance. Those are the steps you would take to make lasting changes to your body. Instead, take a more simple approach and eliminate these few things from your diet for seven days.

Baked goods. For the entire week don't eat any sweet or savory baked goods. That means you don't eat cake, cookies, cupcakes, muffins, bread, or bagels. You should also pass up salty baked snack foods like pretzels, baked chips or tortilla strips. Got a sweet tooth? Eat a single serving of fresh fruit. When you need something crunchy, grab some raw veggies.

Fried foods. Fried foods are high in calories and high in salt. So don't eat any fish, poultry or meat that is breaded or fried. That means that you won't consume any chicken nuggets, french fries, potato chips, battered or fried veggies. Keep in mind that many frozen products (like frozen french fries) are fried before they are frozen, so those are on the banned list as well.

Sauces and spreads. Eat lean protein (like chicken, eggs, fish, pork, or lean beef) that is grilled without oil and free from sauces and spreads. Many of them boost the calorie intake of your meal by hundreds of calories. And eating your meal without them is easier than you would imagine.

High calorie drinks. Sweetened beverages are full of calories. Drink water this week and avoid all alcohol (wine, beer , and cocktails), juice, sports drinks, sweetened teas, flavored coffee drinks, soda, and commercially flavored water (things like vitamin waters). You can make flavored water at home if you don't like plain water. Stay hydrated, but avoid the drinks that cause weight gain.

Step Two: Increase Daily Movement for One Week

In seven days, you don't have time to put together a total weight loss workout program. And if you try to do hardcore fat-burning workoutswithout any previous experience, you could easily injure yourself. So if you want to lose weight in a week, you'll increase your steps per day to burn more calories.

If you currently exercise, continue to do your normal workouts and add up to 10,000 steps per day. If you don't exercise at all, add 10,000 steps to your daily routine. Want bonus points? See if you can increase the number to 15,000 or even 20,000 steps per day. Use an activity monitor or a downloadable app to measure your steps per day.

It may seem like completing 10,000 or 20,000 steps per day is too many, but once you get the hang of it, you'll feel more confident. Try to break the steps into smaller chunks. For example, many office workers take breaks every hour to go for a short walking, adding a few hundred steps several times a day. You can also go for a longer walk in the morning, during your lunch break at the office, and after dinner time or before bed. If you walk for 30 minutes or more, you can easily reach your step goal.

The Last word

If you follow these two steps and don't make any other changes to your normal routine (don't eat more because you're walking more) you should be able to lose weight in a week. But keep in mind that unless you make permanent changes to your lifestyle, the weight loss is not likely to last. If you're ready to lose weight for good, take just one hour to set up a solid plan for long-term weight loss to get a better body that lasts.

lose weight, Week via lose-weight10 http://bit.ly/2Q9BH0E

#lose weight #Week

Man Achieves Dramatic 105-Pound Weight By Taking Up CrossFit and Cutting Out Booze

Reshad Asgarali knows all too well what stress can do to your health. Although he was a relatively healthy kid, the moment he stepped into college—and away from two divorcing parents—all that changed. At 22, Asgarali found himself tipping the scales at nearly 300 pounds. But thanks to a new routine, and a new squad to back up his goals, Asgarali has lost 105 pounds and counting.

“Being away from home and dealing with college was a huge transition. And it made a really big impact on me,” Asgarali told MensHealth.com. “It was also a time that I was coming out of the closet, and just a lot of stuff was happening. I think I just started eating to cope with all of that.”

Asgarali was so unhappy with his weight gain that he actively avoided looking in mirrors, working out in public, and even seeing doctors, because he’d “receive a lecture” every time he stepped on the scale. He tried to lose weight over and over again, but nothing stuck. Finally, when he returned to see his healthcare provider, he didn't receive a lecture—he received a shock instead.

“I was kind of telling myself, ‘Oh I’m 270, I probably gained five pounds since the last time I saw the doctor,’” he said. “But he said I was nearing 300 pounds, which, in my head, was insane. Carrying this massive weight gain was so shocking to me.”

To be precise, Asgarali was 285 pounds. But that moment was the last time he’d see 285 pounds on the scale ever again.

At 23, Asgarali started changing his diet. He tossed out processed foods and exchanged them for healthier options. Because he was still too shy to hit a public gym, he opted for P90x, an in-home program that let him build up his confidence on his own terms.

“That was a big one for me. I didn't even think I would be able to do it,” he said. “I always did it in the comfort of my room. I would wake up super early and just try to do it first thing in the morning so that I basically had no excuses, which was a major adjustment period for me, because I was never a morning person and here I was waking up at like 5, 6 a.m.”

Within a year of using P90x, cutting out alcohol, and watching what he ate, Asgarali dropped 105 pounds.

But he wasn’t done yet. “It was tough for me, because ... I was doing so much cardio and cutting out so many carbs that essentially, I lost all my muscle mass,” he said. The next logical step was bulking up—and this time, he wouldn’t be doing it on his own.

HE'd be doing it with his new CrossFit crew.

“I had always been super interested in CrossFit, but I was also terrified of it because of the stereotypes surrounding it,” he said. (He was doubly scared when he went in on his first day and saw a few members carrying in their own barbells.)

But all CrossFit jokes aside, he said it’s been the “most life-changing fitness change I've made.”

“I’ve made some of my closest friends from CrossFit. It’s such an open, inviting community,” he said. “It gives you the accountability of seeing these people every morning at 6 a.m., and then becoming your wolf pack. We push each other, but at the same time, we’re super supportive and it's never in a negative way.”

At 28, Asgarali can proudly say he’s kept off those 105 pounds for more than six years. And he has no plans to slow down.

As for what advice he'd give to other guys looking to lose weight?

“Everyone's different—there's no set workout that's going to be your saving grace," he said. "Just find something that you really enjoy doing and stick with it. Find a supportive community, whatever that looks like. Or, if you prefer to work out on your own, do it in the comfort of your room.”

Perhaps most importantly, Asgarali stressed that you should give yourself time. “Have patience. You're going to fall down and you're gonna make mistakes. It's not going to happen overnight. Just be as nice as you can be to yourself.”

via lose-weight10 http://bit.ly/2TgUKIo

Detox Drinks: The Guide to Better Health and Weight Loss

Detox drinks have become very popular in recent years thanks to their numerous health benefits. Many doctors and nutritionists praise detox drinks as one of the easiest ways to rid your body of toxins, flush your liver, boost your energy, give your digestive system a break, and improve your overall health.

In a 2011 survey of 196 naturopathic doctors, 92% of the doctors reported using clinical detoxification therapy to treat a range of conditions from environmental exposures, general cleansing, digestive disorders, and autoimmune diseases.

If you’re looking to use detox drinks for weight loss and better health, or just want to kick sugary drinks, you don’t need a doctor to help you get started, just keep reading below! You’ll learn the benefits of detox drinks, types of detox drinks, and how to incorporate them into your diet.

What is a Detox Drink?

A detox drink is a drink recipe that helps your body rid itself of toxins, promote weight loss, boost energy, cleanse the liver, or any combination of these. They’re also known as detox cleanse drinks or cleansing drinks. They usually contains some combination of water with fruit, vegetables, herbs or other natural ingredients that boosts your body’s ability to eliminate toxins from your system.

Some of the more popular detox drinks include detox water, detox tea, detox juice, and detox smoothies.

Why Detox?

The world is full of pollutants – from the air we breathe, to the food we eat, and the water we drink. All around us, there are things that we ingest that our bodies can’t use or worse, do harm to our system.

When you detox, you’re giving your body, especially your liver, a chance rid itself of these toxins and get some recovery time in. If you constantly keep eating, drinking, and breathing these toxic substances without flushing them from your system, they build up over time and you risk health issues including cancer, reproductive, metabolic, and mental health effects.

Other health benefits of detox drinks include:

· Reduces inflammation

· Helps weight loss

· Improves skin health

· Boosts energy and alertness

Detox Water

At the top of the detox drinks list is detox water thanks to its simplicity and inexpensive ingredients. It contains very few calories because it is not derived from juice or blending. Detox regimens like “lemon detox” or “master cleanse” are based on detox water recipes.

Research has shown that drinking water is one of the best things you can do for better health. It helps fill your stomach so you don’t feel as hungry, and studies have even shown that just drinking water raises your metabolism!

A basic detox water recipe consists of fruit, vegetables or herbs mixed with water. It’s literally that simple.

Popular detox water ingredients include:

· Lemon

· Lime

· Orange

· Strawberries

· Cucumber

· Mint

· Watermelon

· Mango

· Berries

· Grapefruit

· Cinnamon

· Rosemary

· Cilantro

How to Make Detox Water

It’s easy to make delicious detox water, just follow these steps:

1. Set ingredients into the bottom of a pitcher or infuser bottle.

2. Cover with ice about 4-5 inches, then fill the rest with water.

3. Set in the fridge for 1 hour then serve.

Detox Tea

The next most popular type of detox drink are detox teas. People have been using detox tea for thousands of years to help detox their bodies and improve their overall health.

Different herbs like ginger, lemongrass, dandelion, and milk thistle contain ingredients said to support a healthy liver, which is one of the main organs in charge of detoxifying your body.

One important note when it comes to detox teas, be sure to get organic ingredients and organic teas. When non organic tea companies dry and process the herbs they do not typically wash off the pesticides, so yep… you guessed it you are ingesting all those nasty chemicals. And if you are looking to detoxify your body those will only hinder your efforts.

Here are the most popular types of Detox Teas:

Green Tea

This very popular detox drink is believed to have been originated in China over 3000 years ago, and since then has spread to become one of the most popular beverages in the world. It’s especially popular in Asian countries, particularly Japan.

It contains powerful antioxidants that help reduce inflammation, blood pressure, and heart disease.

Benefits of Green Tea include:

· Boosts your metabolism

· Helps burn fat, especially belly fat

· Improves immunity

· Helps prevent Alzheimer’s and dementia

Dandelion Tea

Dandelions are those little yellow flowers that pop up in your yard that you fight off all year. Few people realize that these pesky little plants actually contain a lot of health benefits and have been used as a detox drink for centuries.

Benefits of Dandelion Tea include:

· Helps cleanse the liver

· High in antioxidants

· Fights urinary tract infections

· Natural diuretic

Ginger Tea

Ginger is one of the most nutritious spices in the world. It’s loaded with nutrients and bioactive compounds that have powerful health benefits for your entire body.

It has been proven to help alleviate oxidative stress, which helps your liver perform more efficiently as well as improve brain function.

Benefits of Ginger Tea include:

· Effective against nausea

· Helps reduce muscle pain and soreness

· Potent anti inflammatory

· Helps lower cholesterol

Milk Thistle Tea

Milk thistle has been used for by people in the Mediterranean for over 2000 years. The early Greeks wrote about its healing properties as far back as 40 A.D.

It’s been shown to be a powerful detox ingredient for symptoms and diseases, including cancer, high cholesterol, chemotherapy, diabetes, alcoholism, kidney stones, and more.

Benefits of Milk Thistle Tea include:

· Powerful antioxidant

· Natural liver detoxifier and damage healer

· Helps lower cholesterol

· Boosts skin health

Detox Smoothies

I love detox smoothies. When I feel bloated and need to flush my system out, nothing beats the effectiveness of a smoothie cleanse. They’re not only easy to make, they taste amazing, too!

A typical detox smoothie recipe is full of vitamins, antioxidants, fiber, and other nutritious ingredients that provide your body a detoxifying flush. They also contain large amounts of water, which helps to hydrate your body and boost metabolism.

Here are my Top 20 Detox Smoothie Ingredients:

· Spinach

· Celery

· Lemons

· Limes

· Ginger

· Mango

· Cranberries

· Cilantro

· Fennel

· Watermelon

· Almonds (or almond butter)

· Dandelion greens

· Kale

· Green tea

· Watercress

· Arugula

· Wheatgrass

· Avocado

· Spirulina

· Beets

I recommend you use fresh ingredients, but you can also use frozen fruits and vegetables if fresh isn’t available.

How to Make a Detox Smoothie

Detox smoothie recipes are simple to make:

Step 1 – add all ingredients to blender

Step 2 – blend until creamy and smooth

Step 3 – drink!

If you want to make the smoothie colder, try these two options:

Option 1 – Freeze the fruit, or buy frozen fruit.

Option 2 – Add 1/2 a cup of ice.

Detox Drinks Conclusion

No matter what reason for your wanting to detoxify, to lose weight, to clean your liver, to rid your body of toxins, boost energy, reset your digestive system, and improve your overall health, detox drinks can help you.

We recommend you choose the drink that most calls to you, it can be a Detox Water, Detox Smoothie or a Detox Tea. Pick the one you want to try most and start there, later in the week add in another type of drink and the following week another, until you are drinking detox water all day long in place of other drinks, supplementing a meal with a detox smoothie and swapping out a cup of coffee for detox tea.

Remember to choose all organic food and drinks at this time as you don’t want to be adding pesticides and chemicals to your body as you are trying to remove them.

Detox, Detox Drinks, Smoothie via lose-weight10 http://bit.ly/2QX5Ntx

#Detox #Detox Drinks #Smoothie

10 Detox Juice Recipes for a Fast Weight Loss Cleanse

The detox juice diet has become very popular in recent years as an easier way to consume lots of nutrients without having to eat lots of whole fruits and vegetables.

I first learned about juicing in the 2010 documentary Fat, Sick & Nearly Dead, which brought about a lot of awareness of the health benefits of juicing. It follows an Australian man on a juice only diet for 60 days and he ended up losing OVER 100 POUNDS!.

Experts recommend you eat at least 6 to 8 servings of vegetables per day, which many people (myself included) have difficulty achieving. That’s where juicing recipes for weight loss can help fill the void.

So if you struggle to get enough greens and fruits in your diet, keep reading to find out how a juicing detox can help you lose weight, eat more vegetables, and help detox your body.

Detox juice is the nutritious juice that is extracted from fruits and vegetables using different methods, including by hand or with an electric juicer.

With a 3 day detox juice cleanse, you drink only juice and water for a period of time, usually for 3 days, to give your liver and digestive system time to detox. During the cleanse, aim to drink every 2 – 2 ½ hours and try to be consistent. Skipping a juice may disrupt your blood sugar levels and cause you to go off the juice detox.

Key Point: Detox juice is the nutritious extracted juices of fruits and vegetables. It’s drank for certain periods to provide your body time to detox itself and lose weight.

Benefits of Detox Juicing

For a lot of people, it can be difficult to get your recommended daily servings of fruits and vegetables every day. Detox juice provides that extra nutrition you’re lacking in your diet.

Here are the top benefits of a juice detox:

· Helps you lose weight quickly.

· Improves nutrient absorption.

· Feeds good bacteria in your gut.

· Helps lower cholesterol.

· Helps detox your liver.

· Lowers blood sugar levels.

· Improves your skin.

· Broadens the range of vegetables you eat.

· Improves athletic performance.

Since juice doesn’t have fiber, it doesn’t have the same digestion needs as regular food. Nutrients are more easily absorbed by your body.

Fresh juices don’t burden your body with digestion needs, and gives your body time to eliminate toxins and detox itself.

Key Point: Detox juice contains many beneficial nutrients due to its healthy raw ingredients. It can be used to help easily increase the amount of fruits and vegetables in your diet.

Detox Juice for Weight Loss

There are two main ways you can use juicing recipes for weight loss: A total juice fast, where you consume nothing but juice for a period of time, or balanced meal replacement with juice.

Option #1 – Total Juice Fast

The first way to lose weight with juicing is to do a juice-only fast without eating any solid food. This is what Joe Cross did in Fat, Sick & Nearly Deadfor 60 days and which resulted in him losing over 100 pounds.

This juicing diet plan requires a lot of discipline and preparation, and can actually be dangerous if not done right. Don’t do a total juice fast without consulting your doctor first.

You don’t have to do a 60 day fast like Joe Cross did, that is an extreme example. 7 days is the longest I’d recommend you do a total juice fast.

You can get a lot of health benefits with a 3 day detox cleanse as well.

Option #2 – Use as a Balanced Meal Replacement

The other way to use juice recipes for weight loss is to incorporate it into your daily lifestyle and replace 1-2 unhealthy meals a day with a serving of detox juice.

Use it to replace high carbohydrate foods like rice, bread, pasta, soda, bottled juice, and fried / processed foods. This is by far the healthier way to go for long term weight loss.

It’s important to mainly use the juice from vegetables and only use some fruit as a sweetener. Vegetable juice is lower in calories and usually has more beneficial nutrients, like antioxidants, vitamins, and minerals.

Key Point: Detox juice can be used for weight loss, either by drinking only detox juice for a period of time, or by using it to replace unhealthy meals. It’s important to use minimal fruit when trying to lose weight with detox juice.

How to Make Detox Juice

The most basic method of juicing is to squeeze a fruit or vegetable by hand, but for most people you’ll want to use an electric juicer.

With an electric juicer, you just add the ingredients and process into juice.

Each detox juice recipe below is made the same way:

Step 1 – Wash all ingredients well and pat dry.

Step 2 – Cut fruit and vegetables into 1-2 inch chunks. Remove any peels.

Step 3 – Place all ingredients in a juicer.

Step 4 – Process into juice according to manufacturer’s directions.

Top 10 Detox Juice Recipes

Here are some of the most popular juice recipes for weight loss we found to give you some ideas for a homemade juice cleanse. Always feel free to experiment with new ingredients, and you’ll never be bored with detox juice.

Always use organic ingredients whenever possible to reduce the risk of toxins. Each recipe makes 2 servings.

1. The Ultimate Green Detox Juice

This delicious green detox juice recipe is one of the most popular recipes available. It has the perfect balance of fruits and vegetables. It makes a perfect blend for detoxing your body after the holidays or a party.

Apple are full of nutrition. In addition to being a good source of Vitamin C, apples also contain polyphenols, which can have numerous health benefits.

Add or subtract the apples servings to make it more or less sweet according to your taste.

Ultimate Green Detox Juice Ingredients:

· 2 green apples, cut in half

· 3 stalks celery, no leaves

· 1 cucumber

· 8 leaves kale

· 1/2 lemon, peeled

· 1 piece fresh ginger

· Sprig of mint (optional)

2. Tropical Carrot Apple Juice

This is a really delicious drink, and is full of beneficial nutrients such as vitamins, minerals, and antioxidants.

Carrots are an great source of vitamin A in the form of beta carotene. They are also an excellent source of B vitamins, vitamin K and potassium.

The carrot juice is pleasantly sweet, and pairs well with the tartness of the apples. When buying apples, choose firm ones as they will produce a clearer juice.

Tropical Carrot Apple Juice Ingredients:

· 1 large apple, quartered

· 1/4 (15 ounce) can pineapple chunks

· 2 large carrots

· 2 pieces fresh ginger

3. Zesty Lemon Apple Juice

This is a surprisingly light and tangy drink that makes a perfect juice for breakfast or early in the morning.

Besides all the antioxidants in the apples and lemons, the cucumbers have many health benefits as well, including vitamin K.

Zesty Lemon Apple Juice Ingredients:

· 2 lemons, peeled and halved

· 4 apples, quartered

· 2 cucumbers, halved

· 1 cup water

4. Kid Friendly Green Juice

If you’re looking for a detox juice recipe for kids they will love, this is a good one. The fruits do a good job of masking the taste of the vegetables, and this recipe tastes really good.

Spinach is an excellent source of many vitamins and minerals. It contains high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron and calcium.

Kid Friendly Green Juice Ingredients:

· 2 oranges, peeled

· 1 lemon, peeled

· 1 green apple, quartered

· 1 cup baby spinach

· 1 leaf kale

5. Red Zinger Breakfast Juice

Here’s another great juice detox to start your morning with. It’s got a great nutritional profile from the vegetables and fruits, and it tastes great, with a slight kick from the lemons.

The beets are a good source of vitamins and minerals, such as folate, potassium, manganese, iron and vitamin C.

Red Zinger Breakfast Juice Ingredients:

· 2 lemons

· 2 carrots

· 2 apples

· 2 beets

6. Green Spinach Lemonade

This popular detox drink gives you tons of energy, and is really good for you, too. You may want to add a little honey if you like it sweeter, but I would taste it first.

Kale is really high in nutrients and very low in calories, which makes it one of the most nutrient dense foods available.

Green Spinach Lemonade Ingredients:

· 1 cup spinach

· 2 stalks celery

· 4 leaves kale

· 1 piece ginger

· 2 apples

· 1 lemon

7. Allergy Fighting Green Detox Juice

If you suffer from seasonal allergies, you should try this delicious detox juice recipe. It has allergy fighting vitamin C rich fruits and vegetables like pineapple, lemon and grapes.

Parsley is a good source of vitamin K and vitamin C as well as vitamin A, folate and iron.

Allergy Fighting Green Detox Juice Ingredients:

· 1 cucumber

· 1 cup pineapple

· 1 lemon

· 1 cup seedless grapes

· 1/2 cup parsley

· 1 apple

· 1 ming sprig (optional)

8. Orange Dreamsicle Detox Juice

This detox juice is creamy and delicious, just like the old Orange Creamsicle® ice cream bars you remember eating when you were a kid. You can even freeze these in popsicle molds for a great frozen treat.

Pears are a good source of several essential nutrients, such as vitamin K, vitamin C, copper and potassium.

Orange Dreamsicle Detox Juice Ingredients:

· 2 medium apples

· 3 stalks celery

· 1 orange (peeled)

· 2 medium pears

· 1 sweet potato – 5″ long

9. Easy Start Detox Juice

This makes a good beginner detox juice recipe for those just starting out with juicing thanks to its simple ingredients and delicious flavors that aren’t overwhelming.

Carrots have a lot of health benefits. They are a good ingredient when juicing for weight loss and have been linked to lower cholesterol levels and improved eye health.

Quick Start Detox Juice Ingredients:

· 2 medium apples

· 3 medium carrots

· 4 celery stalks

10. Green Ginger Ale

This is my go to recipe, especially when I’m having tummy issues. The taste is amazing, and it’s full of nutrients thanks to the variety of ingredients.

Ginger is a wonderful spice. Just 1 – 1/2 grams of ginger can help prevent various types of nausea like sea sickness, chemotherapy nausea, nausea after surgery and morning sickness.

Green Ginger Ale Ingredients:

· 3 medium apples

· 2 stalks celery

· 1 cup spinach

· 1 cucumber

· 1 piece ginger root (1″ dia)

· 1 lime (peeled)

Conclusion

When it comes to detoxing your body and losing weight, a juice cleanse is one of the best methods available. The vitamins, minerals, and other nutrients provided in these juice cleanse recipes are immediately absorbed into your system, giving you a healthy boost right away.

By incorporating juicing recipes for weight loss into a healthy diet along with exercise, you can lose weight fast and not feel like you’re missing out on anything.

Detox Juice, Detox Juice Recipes, Green Detox Juice, Health, Juice, Juicing via lose-weight10 http://bit.ly/2BKe61o

#Detox Juice #Detox Juice Recipes #Green Detox Juice #Health #Juice #Juicing

How to Lose Weight and Stick to Your Diet This Year

Article at a Glance :

------------------------------------------------------------------------------------------------------------

-Even if you know how to lose weight, it’s hard to change your habits. Your brain likes to take the easy route, and at some point will start clamoring for you to go back to your old ways.

-Removing obstacles can make weight loss, or any goal, easier to achieve.

-Strategies like finding a diet buddy, being armed with recipes, and even something as simple as knowing why you want to lose weight keep you focused on the endgame.

--------------------------------------------------------------------------------------------------------------

Figuring out how to lose weight can feel daunting. But the toughest part of a new diet, like any lifestyle change, is making the decision to start. If you’ve landed here, you’ve done that much. You’re over a huge hurdle already!

That’s not to say you won’t run into tough times in your weight-loss efforts. Any new eating plan is hard to adjust to, and your brain resists change, which doesn’t help matters. Still, the most successful diet is one that you can stick with long-term. Read on for weight-loss tips and tricks to help you get past the hard times and keep your new diet plan on track.

Know why you’re trying to lose weight

You know that you want to lose weight, but do you know why? When you start a new eating plan or practice, it helps to know why you’re doing it. If you’re not clear on why you’re changing your habits in the first place, how can you dig deep when temptation hits?.

So, your goal is to lose weight. But that’s not a “why.” Why do you want to lose weight? Keep asking yourself why until you get to the heart of why you want to get healthier. Once you know why you’re starting your diet, fill it out, and keep it in your pocket or on your fridge. Remind yourself several times per day why you’re changing your eating habits.

Take a look at your friends

Chances are, you’ve heard that you’re the average of the five people with whom you spend most of your time. That advice is everywhere, because it’s true. It’s human nature to conform to a degree.

To predict what you’ll do in a tricky food situation, look at what your friends are doing. If the bulk of your social life comes with pizza and beer, you might have a lot to work against.

The key to achieving your weight-loss goals is removing obstacles. You don’t have to ditch your friends to make your diet work, but if your Sundays involve watching the college games while mindlessly stuffing your face, you might want to re-think how you spend your Sundays.

Then if you feel that you need to skip the game, you can still have social time. See if your crew is up for a hike, or an afternoon on the kayaks.

An even better way would be to put yourself in a situation that helps you make new friends with people who also want to lose weight or get healthy. You can join a weekend biking group or a keto cooking class to make friends who do what you’re trying to do, in a fun way. Facebook and Meetup both have plenty of groups for those looking to make nearby friends with similar interests.

Choose a diet that helps you feel full

Chances are, if you’ve tried to lose weight before, you’ve fallen for the decades-old, low-fat, high-carb dieting advice, which means you know all too well about yo-yo dieting, too. You may also be skeptical about the fact that fat is good for you — especially when you’re trying to lose weight.

When you eat carby, sugary foods and snacks, you end up with the all-too-familiar sugar spikes and energy crashes. That’s all due to insulin, which skyrockets when you eat carbs. Insulin also tells the body to store calories as fat — and most people trying to lose weight aren’t looking for extra padding in the belly or thighs. Since dietary fat has less impact on insulin levels than carbohydrates or even protein does, you don’t have to worry about sugar crashes, cravings or storing rolls of body fat.

Fat also slows the absorption of the carbs and sugars that you eat along with it, keeping blood glucose level so your pancreas doesn’t produce as much insulin as it would if you ate just the carbs or sugar.

Without your insulin levels all over the place, you don’t need to eat as much or as often. Fat keeps you full and your insulin stable — meaning, you won’t obsess over food all the time if you eat more quality fats and fewer carbs.

In addition to fat, you need to eat nourishing foods so you’re not hungry. When certain nutrient levels like iron, zinc, or B12 drop, your brain signals you to eat everything under the sun until you get it. (Really, look up pica. People with iron deficiency have turned to chewing on toilet paper to get it. Your brain doesn’t know that TP doesn’t have iron. It just tells you to keep eating until you run into iron.

And don’t even think about cutting calories to lose weight

It may sound like “not starving” is the same as “feeling full,” but it’s totally different.

Making sure not to starve yourself is making sure you’re eating enough. Outdated recommendations to restrict calories leaves you hungry and on the dieting roller-coaster. Cutting calories isn’t sustainable for several reasons. When your body senses you’re eating less, your metabolism slows down to preserve the calories you’re getting. This makes losing weight even harder — and is a big reason why your weight-loss efforts often plateau.

When you cut calories, it signals to your body that you’re in a famine. Especially for women, if your body thinks there’s not enough food to grow a baby (yes, even if you’re not pregnant), it will make you less attractive to potential mates in order to help the species thrive. It’s wacky but true. Here’s what that looks like:

-Hair loss -Weight gain -Acne -Excess body hair -Pale skin -Loss of libido -Lack of energy

So if you’re not supposed to cut calories, how to lose weight? Research shows that you can lose a significant amount of weight with intermittent fasting, where you eat all the food you need in a shorter window of time. Though there are different intermittent fasting methods, the Bulletproof Diet recommends skipping breakfast and replacing it with buttery coffee instead. If you do it right, you won’t even be hungry.

Find tasty versions of your favorite foods

Taking on a new lifestyle isn’t about denying yourself. You might have to experiment with some new and unfamiliar ingredients, but you can find ways to enjoy all the food you love and still lose weight.

Get a diet buddy

Peer pressure is crappy when you’re a tween, but it’s awesome when you’re an adult. Let’s face it, sometimes you do better when someone else is watching. You’ll do even better still if that someone else is also working towards losing weight.

Whether it’s an encouraging partnership or a bit of a competition, recruiting a buddy to take on your new diet plan with you makes it more fun, and it keeps you focused. You can chat about strategy, struggle, make friendly wagers, whatever it takes to make it work.

Don’t take on too much too soon

If you want to learn how to lose weight, know this: Your brain is the busiest lazy bum there is.

Meaning, your brain is so incredibly active that it has a super-high energy requirement. Because of this high energy requirement, it’s going to take the path of least resistance whenever possible.

When you take on too many changes at once, your brain will panic and start clamoring to go back to the way things were. It needs to learn that each individual change is benefitting the body system it’s regulating.

If you do one small thing every day, or a few baby steps at a time, you’re less likely to get overwhelmed. When your brain can take time to get used to change, it will determine that you’re not going to die because of it, and it signals that everything’s okay. Then, it’s easy to keep going.

Taking on a little at a time is part of working with your biology.

Keep a food journal

If you’re the journaling type, it’s incredibly motivating to look back at where you started, even after a few weeks. Journaling is also a way to pinpoint what’s working and what’s not. After you’ve tracked your eating habits and mood for a while, you’ll start to see patterns.

You can use a plain old notebook and pen, or you can use fancy fitness tracking apps. Whatever you choose, you’ll want to track:

-What you ate -How you worked out -How you felt after eating or working out -Changes in mood, skin, hair, sleep, digestive issues -Any other stats that are important to you -Random thoughts that day

Changes are hard, but they’re easier if you have some tools at your side to help you. And hey, if you mess up one day, it’s not over. Pick up the next day where you left off. If you fall off for three weeks, it’s still not over. Again, pick up right where you left off. Be kind to yourself and practice forgiveness. Instead of harping on what you haven’t done, look at what you have accomplished.

People tend to want these official start dates, like the first of a week, month, or year. Truth is, you can start now, and tripping up doesn’t mean it’s the end date. It’s just a stumble, and you can get right back to it whenever you want. That’s power.

via lose-weight10 http://bit.ly/2SmzVeE

7 Lemon Water Benefits and Recipes for a Weight Loss Cleanse

Lemon water is one of the very first detox water recipes created, and it seems to be everywhere you look on the Internet these days.

Besides being really yummy with its sweet and tangy flavor, lemon juice has many health benefits associated with it.

In this article, we will discuss the benefits of lemon water, explore how to make it, then we’ll supply you with some yummy lemon water recipes to get you started.

What is Lemon Water?

Lemon water is simply the juice of a lemon mixed with water.

It can be served hot or cold and is generally not sweetened, it all depends on your own personal preferences.

Special Tip: Lemon water is perfect to take with you and sip all day as a delicious, healthy, weight loss treat.

To make it easier to take on the go, I recommend a portable Fruit Infused Water Bottle. They’re worth the $10-20 investment in your health!

Benefits of Lemon Water

In addition to the many benefits of drinking water, like a faster metabolism, there are also specific benefits of drinking lemon water.

Lemons contain flavonoids, which are plant pigments that are known to have strong antioxidant properties. That means they help protect your cells from damage.

Lemons also contain important vitamins like Vitamin C and potassium. A diet rich in potassium can help lower your blood pressure, and studies have shown people who eat lots of potassium have up to a 27% lower risk of heart disease and strokes.

Key Point: Lemon are full of nutritious ingredients, especially vitamin C, which is a powerful antioxidant. It also contains potassium, which helps support heart health.

Here are 5 important benefits of lemon water:

1. Assists with Weight Loss

Many people have discovered drinking fruit infused water to be an essential part of their weight loss program.

How does water help you lose weight? Studies have shown that drinking water naturally boosts your metabolism, and drinking a glass of hot or warm lemon water in the morning has become a healthy daily habit for many people to assist with overall weight loss.

And not only is it an effective diet water, it tastes wonderful, too.

Drink the juice of one lemon in one cup of warm water first thing in the morning (on an empty stomach) to increase your lemon water weight loss levels.

Key Point: Studies have shown that water naturally boosts your metabolism.

2. Helps Aid Digestion

Acids in lemon water have been reported to slow the digestion processes, which helps you with better absorption of the nutrients passing through your system.

The slower absorption rate helps moderate insulin spikes and improves utilization of the available nutrients in your food.

Key Point: The acids in lemon water helps slow digestion, which increases nutrient absorption.

3. Helps Cleanse Your Liver

Water is the key component of any detox diet plan, and a lemon water cleanse is a great way to ensure you drink lots of it.

In addition to the healthy benefits of lemon cleansing water, the enzymes may help stimulate liver functions and aid in the elimination of wastes from your body.

A lemon water cleanse will also suppress your appetite so you are more successful and have fewer cravings while on your lemon detox or cleansing plan.

Key Point: The enzymes in lemon water help stimulate liver functions, which aids in detoxifying your system.

4. Boosts Your Immune System

Lemon water is a good source of vitamin C and other nutrients, which help in improving the strength of your immune system.

Vitamin C is one of the easiest ways to boost your immune system because it helps neutralize free radicals associated with aging and disease.

One lemon contains a whopping 187% of the recommended daily allowance of vitamin C.

It also helps increase your energy levels due to the presence of other essential vitamins and minerals.

So next time you’re feeling less than great get some into your diet, your body will feel better faster and will help shake off some of that exhaustion that comes with the common cold and flu.

Key Point: Lemon water contains high amounts of vitamin C, which helps support a stronger immune system.

5. Improves Your Skin Condition

The antioxidants in lemon juice not only help to reduce blemishes, but it also helps to minimize wrinkles, too.

It can also be applied to scars and age spots to reduce their visibility, and because lemon juice is detoxifying your blood, it will maintain your skin’s radiance.

We especially love how the vitamin C from naturally firms up skin, during weight loss exercise is key to toning up skin, but when you can’t make it to the gym, or you feel you need a little extra help with saggy skin turn to the firming powers of lemon water.

Key Point: Vitamin C is a powerful antioxidant found in lemons, which helps firm your skin.

How To Make Lemon Water

It’s not difficult at all to make basic lemon water, you just need two ingredients: lemon and water.

Simply add the juice of one fresh lemon to warm or cold water.

You want fresh squeezed lemons for maximum results, don’t get those little squeeze bottles from the store, they have no nutritional value and most of them contain harmful preservatives and chemicals.

For time saving methods simply squeeze lemons and freeze the juices in an ice cube tray, then you can pop a cube in a glass or mug of water for a fast boost of vitamin C.

If lemon juice is too strong for you , make a more mild version, cut the lemon into thin slices and drop them in your water.

You can also try some of our lemon water recipesbelow, we added other yummy ingredients to keep your taste buds happy.

Lemon Water Recipes

There are many ways to serve lemon water.

The most popular and simplest way is to just add the juice of a lemon to approximately one to two cups of water.

But when you’re looking for more interesting flavors, here’s some suggested lemon detox recipes.

Cucumber Lemon Water

Cucumber Lemon Water is the classic spa water recipe you can find every day in a lot of places.

The taste of cucumbers and lemon are perfect together, and the health benefits are outstanding with the addition of the cucumbers.

Cucumbers are packed with potassium, making them a natural way to help lower blood pressure.

They also help reduce bloat and puffiness, paired with the skin firming, metabolism boosting lemon water, this zero calorie drink will make you feel and look great in no time.

Warm Lemon Water with Honey

This recipe is hailed by many as the ultimate flu and cold treatment, and also is said to help prevent illnesses when drank every morning.

My mother drinks honey and lemon juice every day and swears it keeps her from getting sick.

To make Warm Lemon Water with Honey, mix juice of half a fresh lemon with a teaspoon of organic, raw unheated honey in a standard mug with freshly boiled water that has cooled a little.

Make sure the water is still hot enough to melt the lemon honey.

The health benefits of warm lemon water in the morning will be obvious quickly when you start to feeling great every day.

Hot Lemon Water with Mint

Just like the warm lemon water, this soothing hot lemon water with mint recipe is the perfect drink when you’re feeling icky.

It’s so simple to make: Mix the juice of half a fresh lemon in a mug of hot water and add a few mint sprigs.

If you need it sweeter, add a teaspoon of honey while the water is still hot.

Lemon Cucumber Mint Water

Lemon Cucumber Mint Water is one of my favorite recipes to make on a hot summer day.

Not only is it really tasty, but the healthy benefits of the lemons, mint, and cucumber combine to make a nutritious powerhouse.

Just like the cucumber, mint naturally helps reduce bloat and puffiness.

They both also help cool you down naturally, so drinking this during and after a workout, or on a hot day will help you “chill out.”

This has to be one of my favorite all time detox water recipes and as soon as you taste this combination you’ll understand why I recommend it for lemon water weight loss.

Lemon Cayenne Water

Lemon Water with Cayenne Pepper is a recipe which has been on the weight loss scene for a number of years, starting in 1940 by Stanley Burroughs.

His 1976 book, “The Master Cleanser,” promoted the recipe as part of his weight loss plan and as a natural cure for many ailments.

Cayenne pepper is known to increase metabolism, stimulates the circulatory system, aid digestion, help regulate blood sugar, and more.

To make Lemon Cayenne Water, add a pinch of cayenne pepper to 8 ounces of warm water, along with the juice of ½ a lemon.

Lemon Mint Water

Another classic recipe that’s easy to make and tastes really good is Lemon Mint Water. It has two of the most popular infused water ingredients, lemons and mint.

Make this one in an infused water pitcher for a terrific summertime treat your family will love, and will be good for them, too!

Lemon Ginger Water

Lemon Ginger Water is one of the most unique recipes on this list, thanks to the spice from the ginger.

It also make a great detox drink, because the lemons are a natural diuretic, and both the lemons and ginger are metabolism boosting.

Sipping on this Lemon Ginger Water recipe all day makes a great way to raise your metabolism all day long.

Conclusion

Whether you’re looking for an easy way to make a simple and delicious infused water, or you need to detox, lemon water can do the job.

Just be sure to include it as part of a healthy diet and to not use it as a meal replacement.

Drinking it every day is a habit you’ll enjoy and will reap the health benefits of lemon water for a long time to come.

Check out more great fruit infused water recipes, and give your weight loss a serious kick in the butt.

Detox Water, Drink, Fruit Infused Water, Hot Lemon Water, Infused Water, Lemon, Lemon Water Weight Loss, Lemons, Vitamin C, Warm Lemon Water via lose-weight10 http://bit.ly/2SqDQqF

#Detox Water #Drink #Fruit Infused Water #Hot Lemon Water #Infused Water #Lemon #Lemon Water Weight L

How to Lose Weight Fast

10 Tips to Burn Fat Quickly

Do you want to learn how to lose weight fast

Whether you are trying to jumpstart a stagnant weight loss routine, lose 10 pounds fast for an upcoming vacation, or if you’re simply impatient and want to get weight loss over and done with, this post will show you the best way to lose weight fast.

Below you’ll find my weight loss tips, information on my Detox Diet Week, and a basic outline for losing weight fast.

You can also check out my best selling Lose Weight by Eating cookbook for metabolism boosting comfort food recipes, because we believe you can have your cake and eat it too.

How To Lose Weight FAST:

Here are my top 10 recommendations for how to lose weight fast:

1. Drink your water!

Increasing your water intake is both the simplest way to make a big change today, and also the most important step in weight loss! So, go get yourself a glass of water and start drinking right now… I’ll wait here while you get it.

Water naturally increases your metabolism, fills you up and flushes toxins. Make a goal of drinking a gallon of water a day, this will ensure your metabolism keeps rising, your belly stays full and you rid your body of all those toxins from food and life that can hinder weight loss efforts (more on this below). (1,2)

If you do not enjoy the flavor of water I recommend trying some of my metabolism boosting detox water recipes, they are delicious and are key to rapid weight loss!

Just be sure not to add flavor packets full of fake sugars and chemicals to your water, those will only hurt your weight loss and add pounds instead of remove them.

2. Balance your plate

Weight loss is more about what you eat than how you exercise. Food accounts for 70% of weight loss, so if you are not eating right, that scale won’t be moving very fast (if at all). Plus, let’s be honest, what is the point in hitting the gym just to undo all that hard work by eating an entire pizza?!

If you want to lose weight fast you have got to get your diet under control, and don’t worry, we have you covered…

Your plate should look like this: 50% Veggies, 25% Lean Protein and 25% Healthy Carbs.

Veggies are so important in weight loss, they naturally turn off your hunger receptors, are virtually zero calories and increase metabolism. Make this half of what you eat and the weight will melt off. (3)

Lean protein helps your body repair and stay strong. Poultry, lean beef, buffalo, fish and dairy are all obvious protein choices. Those of you looking for vegan and vegetarian protein sources can opt for lentils, tofu, black beans, tempeh, seeds and nuts. (4,5)

Healthy carbs are ideal for staying full, but we don’t mean sliced white bread here. Starchy veggies like potatoes, healthy grains like oats, quinoa, barley, and whole wheat breads, pastas and rice are also good options.

Eating an all natural diet is key in fast weight loss. Preservatives and chemical derived sweeteners and thickeners actually add weight and cause weight gain. So go all natural! (6)

One great tip for shopping all natural is to shop the perimeter of the grocery store. Start at the produce section and load up your cart with fruits and veggies, stop by the butcher for some lean protein and end in the bakery section for some in store baked whole wheat bread or pita.

3. Swap carbs and sugar for healthy alternatives (and still feed your cravings!)

Cravings will come, no matter how disciplined you are, they will come… so what are you gonna do about it? Are you going to blow all your hard work and good choices, or can you use this craving as a lesson and feed it in a healthier way?

Having a sweet craving? Try some fresh fruit, oranges, berries and apples all naturally boost your metabolism and feed your sweet cravings.

Have a sour craving? Step away from those sour candies and try a grapefruit, handful of raspberries or grapes, they naturally boost metabolism and feed a sweet and sour craving.

Have a chocolate craving? Go with it… Have a square of dark chocolate, it’s actually good for you, unlike that candy bar you originally wanted.

Have a salty craving? Often salty and crunchy cravings go hand in hand, instead of reaching for those pretzels try my Skinny Ranch Dip with veggie sticks.

Have a fatty craving? Often we have salty and fatty cravings at the same time, smash ½ an avocado in a bowl, add juice of ½ lime, and if you like, some hot sauce. Mix together and eat with veggie sticks for a healthy fat that will speed up metabolism and make you look and feel younger.

Have a carb craving? Did you know a medium potato has only 163 calories?! When you crave carbs top a baked potato with Greek yogurt, chopped green onions and your favorite hot sauce or just top it with some of my Skinny Ranch Dip and dig in.

4. Fruits and veggies to the rescue!

Why is it that we are always looking for the next “zero calorie” food? Greed… we are greedy and want to eat as much as we can without having any calories. Instead of fighting that, let’s work with it. Go ahead and eat as many veggies as you like, treat them as you would a zero calorie food.

While you are at it, make sure to fill your plate full of veggies at every meal, ideally over 50% should be vegetables (so go ahead and pack that plate so full it’s bursting, with veggies!) This will ensure you are full and happy, and by eating so many veggies that full feeling will come for almost zero extra calories.

Just like your brain has pain sensors to tell you that the curling iron is hot, your brain has hunger sensors. Basically your brain is telling your stomach “we need nourishment” or in the case of the curling iron “hey, woman that’s hot stop touching it”. The only way to turn off hunger receptors is to feed your body the nourishment it needs to sustain itself… and yep you guessed it that means veggies! (7,8)

Have you ever noticed that a couple hours after a big greasy (yet delicious) meal you feel hungry again? That’s because you have not turned off your hunger receptors, and as soon as your body starts to process that food your brain will start up again with “we need nourishment”… because you guessed it, that carton of kung-pow did not give you nourishment, just a full belly. Next time go for more veggies, you’ll stay fuller longer and thus eat fewer calories.

By now you have probably heard about detox plans, removing toxins from your body will naturally help you lose weight. (9)

Now I’m not talking about a fast, I’m talking about eating all natural, good for you food that will help your body get back to a more natural state. Again, that is where vegetables and fruit will come in. Eat up and watch the weight melt away, and if you are looking for a detox plan try my FREE Detox Week, readers typically lose between 8-18 pounds in 7 days by eating!

Fruit and vegetables are also known to naturally boost metabolism, so next time you grab for a snack, make a meal or go grocery shopping pick some lovely produce. You will be naturally boosting your metabolism while filling up for virtually no calories. (10)

So what do you do if you hate vegetables? Green smoothies are great for the non veggie enthusiast, when blended with sweet yummy fruit you can’t taste the greens, but you are ingesting them and doing your body good too!

Finally let’s talk about raw versus cooked, how you eat your veggies is important! Did you know that when you cook food it loses 50% of it’s nutrition?! So by eating a raw carrot you will get twice the Vitamin A than if you were to cook it! (11,12)

Now I’m not telling you to only eat raw food going forward (though I won’t stop you if you want to try!) just try to eat as many raw vegetables as you can. So salads, green smoothies, snacking on raw veggie sticks, these kinds of simple changes to your diet will help you take in more nutrition and therefore lose weight fast.

5. Lean protein to boost your metabolism:

We live in a protein obsessed society, and sure it is important but what kind of protein you eat is key when it comes to weight loss!

Ideally shoot for 25% of your daily food to be lean protein, it will burn more fat and help you feel more satisfied. It can help ward off cravings and even promotes muscle repair and growth.

Here is my list of lean proteins, and don’t worry vegetarians and vegans I’ve got you covered too:

· Eggs

· Poultry (chicken and turkey)

· Dairy (yogurt, cheese, milk)

· Seafood

· Lean meat such as buffalo and lean beef

· Lentils

· Beans (black beans, chick peas and Lima beans)

· Edamame

· Tofu

· Nuts (almonds, peanuts, cashews and nut butters)

· Seeds (pumpkin and chia seeds)

· Oats

· Spinach

· Avocado

6. Healthy fats help your body release fats!

Fat… how sad that one little word can carry so much misrepresented, negative weight! So here’s the skinny on fat, there are good fats and bad fats. Good fats are actually a good tool for how to lose weight fast! Yep, you read that correctly, healthy fats will actually tell your body to release excess fat. (13).

Your body stores up fat for later, but if you eat a balanced amount of healthy fats your body.

will stop storing it because it knows you will be having it everyday. Kind of like that age old diet tip, don’t put yourself into starvation mode, it will make your body hold onto fat for later, same is true here. Feed your body healthy fats and it will release excess fat from your body.

So what are the healthy fats, here are my 10 favorite:

· Avocados

· Dark Chocolate

· Eggs

· Fatty fish such as salmon, trout, herring and mackerel

· Nuts

· Seeds

· Extra Virgin Olive Oil

· Dairy such as cheese, yogurt and milk

· Coconut oil

· Nut butters such as almond, peanut and cashew butter (get all natural with no added sugar though).

7. When to eat and how often

I use this analogy often: You wouldn’t drive your car around on empty all day just to fill it up before you park it in the garage at night would you? It would not run, would break down and generally ruin your day!

Many people treat their bodies this way though, skipping breakfast, snacking at lunch and then eating a huge meal before going to bed. But when do you get to use up the fuel if you are sleeping? Eat more during the day and less at night and you will burn it off!

Start by eating a good breakfast, in fact go for a breakfast that has around 500 calories, you want a good portion of your calories in the AM so you have the stamina and fuel to keep you going all day.

Next eat a well rounded lunch, again around 500 calories, you need fuel darling! Want to go out? Go out at lunch instead of dinner, not only will you save money (hello lunch specials) you will also have more time to burn off your food.

And lastly have a light dinner, you are about to go to bed, you don’t need a big burger (seriously, have that at lunch instead!) you would benefit from a light, veggie heavy meal that will keep you full and satisfied, a goal of 300-400 calories is best at night. Plus your body processing all those good for your veggies at night will keep your metabolism up while you sleep and help reset your cravings for the next day. Eat good tonight and you’ll be more likely to eat healthier all day tomorrow.

And while we are talking about eating at night I should bring up late night snacking. You don’t need me to tell you that this is hurting your weight loss efforts, but when should you stop eating? Make a goal to stop eating 4 hours before bedtime, if you are starving have some veggies and a big glass of water to fill up your belly. Remember your “car” is in the garage, it does not need gasoline it just wants it. Look back at how you ate today and see if there was an opportunity to eat more earlier in the day so that you don’t have those late night cravings tomorrow.

8. Skip the booze

I love a good glass of wine or a craft beer as much as the rest of you, but I also know that if I have it everyday the pounds will start packing on! Sure there are lower calorie options, but drinking everyday will cause you to gain weight… and not just because of the calories!

The fastest way to lose weight is to stop drinking your calories. Hey, I know you know, and you don’t need to roll your eyes, but alcohol is empty calories. Besides that buzz, what does that drink really do for your body? Nothing! Instead of drinking alcohol get a sparkling water, unsweetened iced tea or make yourself a Fruit Infused Water.

It’s not just the calories in your cocktail that are causing you to gain weight, when you drink and get a little buzz on you are less likely to stick to the plan, you feel happy and euphoric and think “hey, what the heck one Oreo won’t hurt” and the next thing you know you have eaten the entire box. And how about when you have one too many drinks and are like “man, I’m trashed I need to get some bread in my tummy so I’m not hung over tomorrow” yep, drinking alcohol will lead to bad choices and not just in the “after school special” kind of way.

Now, I’m not going to tell you to stop drinking all together, just try to keep it to 1-2 drinks per week, enjoy them, and make sure you have a healthy meal with the drink so you are less likely to snack on unhealthy stuff later.

9. Log EVERYTHING

Homework…. Yuck! I know I know, but it really is important to write down everything you eat and drink. Not only will you start to see patterns emerge, but you will be holding yourself accountable.

We all have patterns and more often than not we don’t know what they are! I have spent a lot of time coaching people in weight loss and every time I ask them “what are your bad eating patterns” they are stumped! I have them write down everything they eat and drink for a week and all of a sudden patterns emerge.

Jen always has a sugary snack at 10:00 am, Jane loves to eat chocolate at night, they did not realize it but they have a daily pattern and we can use that to our benefit. If you see that you always want something sweet at 10:00 am, have a sweet breakfast like oatmeal, it will curb that craving before you have it and guess what? Pattern broken and extra calories consumed no more.

Now, patterns are not limited to daily, we need to look at weekly, monthly and even quarterly patterns. Say you are losing weight and doing great, then you stop losing and start gaining and you can’t figure out why. You can look back at your food logs and see exactly what the culprit is and make changes to get back on the weight loss train.

For us ladies there is a dreaded week each month that we hold onto water weight (and usually a bar of chocolate) and guess what, you will be much more forgiving at the end of the week weigh in if you know once a month you just happen to be 5 pounds heavier. You’ll say to yourself, yep that’s my pattern, it’s OK and it will be gone next week. See… sometimes homework can be beneficial.

10. Move your body more!!

Some of you are probably scratching your heads thinking “why is exercise at the bottom?” well it’s because it is not nearly as important as what you put in your mouth! Exercise is great for burning off a few calories (emphasis on a few), for toning up your body and overall health, but no matter how hard you work out, if you don’t have the diet aspect down you won’t be losing the weight as fast as you want… or at all. But it is still an important part of how to lose weight fast, and here’s why:

I can’t tell you how many women come up to me and coyly ask “what about loose extra skin after weight loss?” and my answer is always “exercise babe!” Exercise will tone up your body and give you that lean look you want. If you are exercising while you lose weight it is even better, you will be tightening and toning as you’re losing the weight. But for those of you who have already lost the weight you can still get that toned body you want, and you will get it with exercise, babe!

Another question I get often is “if I am exercising how many extra calories can I have per day?” and my answer is (sorry, you’re not going to like this) “None! Unless you are training for a marathon or the like you don’t need more calories.” Too often we erase all our hard work by justifying eating more calories, and if you do your research you’ll find that the “calories burned” ticker on your exercise equipment is not accurate. Exercising is not an excuse to eat more, exercising will help tone your body, give you a healthy heart and burn off a few calories… what’s the point in burning them off if you’re just gonna add them back?!

Exercise will help you increase your metabolism and is key to how lose weight fast, It tones your body, tightens up excess skin, increases your stamina, gives you more energy, and makes you happier and healthier. And for those reasons it is important to rapid weight loss, but it’s not everything! It will help you stay on plan and stay motivated, so find an exercise you love and do it.

Final thought – let’s talk expectations

I want to leave you with this last note, having reasonable and attainable expectations are paramount! Too often we expect to lose 10 pounds in 7 days, and when we lose 5 we become discouraged and quit. Five pounds (heck, 2 pounds) is a great start, certainly not a reason to give up.

Set reasonable goals for yourself, you will be more likely to achieve them, you can always beat them. And by meeting those goals you are more likely to keep going and lose the weight you want to lose.

I always recommend a weekly goal of 2 pounds, now I know that does not sound like a lot, but that is over 100 pounds in a year! It is attainable and best of all you can always beat your goal!

Same with exercise, if you don’t work out at all right now don’t set a goal to workout everyday this week, set a goal to exercise 1-2 hours this week. Add on an hour every week or two until you have made room in your schedule and can keep up with it.

Set reasonable and attainable goals, follow these steps for how to lose weight fast, and you’ll be back here posting your success story in a few short months!

How to Lose Weight Fast via lose-weight10 http://bit.ly/2ERl47U

Do You Want to Lose Weight Fast ?

Attention Ladies and Gentlemen: Do You Want to Lose Weight Fast, Blast Off Belly Fat & Make Your Love Handles Disappear so That You Have a Slim Sexy Toned Physique That You Can be Proud of?

Discover How to Accelerate Weight Loss, Incinerate Body Fat & Target Your Problem Areas with Laser Precision to Completely Transform Your Body in Just 8 Short Weeks!

This Brand New Revolutionary Programme Comes With an 8-Phase Rapid Weight Loss Diet, Fat Melting Home & Gym Workout Plans & Inspiring Life Coaching… & It is GUARANTEED to produce Speedy Weight Loss & a Full Body Transformation in Just 56 Days

Are you fed up with being overweight?

Are you tired of going on the latest fad diet, losing a few pounds while you practically starve yourself and then gaining it all back and then some as soon as you go off the diet?

Well, if you answered yes to either of those two questions you have definitely come to the right place.

You see, the truth is, losing weight is about more than just cutting calories – it’s also about detoxing, balancing your hormones, eating the correct foods for your individual needs, getting in the right mindset and receiving the correct coaching and weightloss advice.

Here’s a true story for you: when I was younger, before I became a trainer who has appeared on TV and who has worked with footballers’ wives, actresses and athletes, I was overweight.

At one time in my life, I became so desperate to lose weight that I only ate once a day – AND I STILL PUT ON WEIGHT! That’s right, I’m living proof that eating very little and that cutting calories very low doesn’t work long term.

So if You Really Want to Lose Weight & Keep it Off, You Must Find a Programme That Addresses Every Area of Your Lifestyle!

Click here!

Do You Want to Lose Weight Fast ? Lose, Weight, Lose Weight via lose-weight10 http://ift.tt/S9erBV

#Lose #Weight #Lose Weight

Three Steps to Really Lose Weight Fast

Okay, so I take it, if you 're here, you want to lose weight very quickly. Many times, however, many people who make their goal to place a few pounds more than likely just lose ten or fifteen pounds of water weight . After they finished . You can not only lose water weight or starve and we hope that this is an effective way to lose weight naturally. Instead, you need to turn your body into a machine to burn fat more efficiently . If you really want to lose weight quickly, then stick with these tips: Realistic goals first set for fat loss - Start by making two goals. The first is a short-term goal , because I need to lose five pounds a week. This lens is used to stay on track if you are aware that their efforts bear fruit. Make sure the goal is something you feel you can do. An over-the -top as the point to burn 25 pounds in 7 days seriously is not possible and your unconscious mind will not believe you are really determined to lose weight. Your second goal should establish a long-term goal . This goal can be something like losing twenty pounds for the summer so that you can feel good in a bikini on the beach. This objective must be something that will be excited and something that I really want to target. Use short term goals to evaluate if you make sufficient progress towards your long term goal . Each week, you should make time for your workouts this week . Take time to exercise when you feel that you will be strong enough for a good workout. Begin to address these obligations very seriously , as a dental visit or a meeting in the office. Do not think about your exercise routine as something that could blow and not let others try to Flake in the preparation of doing little things . For you to lose weight quickly , you have to make a compromise with it and stay focused. Then you will be working on - You set aside plans for him , so what you gonna do as you exercise ? It will be two forms of exercise. The first is the cardiovascular exercise . They burn calories when you exercise on an elliptical machine or bike. It's very good, but also want to build lean muscle with resistance training . Muscle can help turn your body into a calorie burning machine that effectively continuously. The more lean muscle you have the higher your metabolism and the more calories can be burned as the body gives the muscles the fuel they need . Other days between cardio and weight training . This will give your muscles a chance to heal while you work on another muscle group. Now , when you get rolling , you probably need to start easy for you. Working with light weights and low reps . I understand that you want to drop some weight , but not too intense and I began badly . Start slow and easy and work up to heavyweight . Third, you need to improve your diet - I bet you 've probably seen this one coming from a mile away. It is not a surprise that diet is a key factor in weight loss . What we eat is a great reason to be weighed with a number of other diseases that come from a poor diet , including heart disease and type 2 diabetes . It is unfortunate , but the Americans will receive approximately 40 percent of the calories that are taken from the junk food. It's just not healthy for you, and chances are, you know . Start by choosing lean meats when you buy food . They are very good sources of protein, which is essential to fuel your muscles so they can burn unwanted fat . A good start is the protein you should eat one gram of protein per pound of your ideal weight. So if you want to weigh 130 pounds, the example, you should consume 130 grams of protein per day. It is not difficult. You also want to reduce the amount of carbohydrates you eat also . Stay away from white flour. I realize that it is much more affordable , but how it is done includes stripping almost all of their nutritional value. Be on the lookout for things that white flour and away from them. Get bread, pasta and cereals are made from whole grains. They are much healthier, it can actually help you lose fat . Dietary fiber is something you do not want to forget either. Fiber helps digestion and facilitate the cleaning of your digestive system to help get all the nutritional value of other foods that you take in. Therefore, the truth is that there must be a challenge to really lose fat. I know there are many things available that promise everything and claim you can see books burnt while you are sitting on your couch eating junk food . The fact is that they will not help you lose weight. Even if they did , you always exactly the same routines and once you stop using them , you win all the body weight back. Weight loss is really as simple as setting your desired weight, working properly, and eating the right foods. Follow this austerity and you will discover that you will lose those pounds plane.

Three Steps to Really Lose Weight Fast via lose-weight10 http://ift.tt/NNlmys

Trending Blogs

Recently Viewed Blogs

Sans titre