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If losing weight was easy, everyone would look great and the world would be a boring place. Being overweight would be “cool” and “exotic” – just like most rare things are.
Unfortunately, losing weight isn’t easy, but, let’s keep it real – it’s not that hard either. Here are 11 totally timeless weight loss tips that will make you look sexy and feel awesome!

1. Stop Eating Junk

It’s that simple. Just stop putting junk into your body. If you eat crap, you’ll look like crap, and you’ll feel like crap. You are what you eat and you eat what you are. If you are lazy, you eat “lazy food” or, in other words, total junk that takes 1 minute to heat up, or 30 seconds to order on the phone.
Losing weight is not rocket science. Make a choice. How bad do you really want it? Do you really want to lose weight, and be sexy as hell, or you just say you want it. There’s a big difference. If you really, really, REALLY wanted to lose weight – you wouldn’t be overweight in the first place. Decide how important this is in your life.
People that really want to stay in shape and lose fat do not consume crappy, oily, heavy food. So stop eating junk. That’s the first and most important step to losing weight.

2. Stop Drinking Soda

Water is your drink of choice if you are serious about weight loss. If you are drinking beer – you DO NOT want to lose weight, you just say you do, but you don’t.
Coke? Sprite? Forget about it. Self-discipline is a must. If you have no control over yourself and your impulses, then you’ll never be able to lose the fat. Be strong. Don’t give into your desires. Water, fresh juices, tea. That’s it.

3. Exercise Everyday

If you can’t put aside 30-45 minutes per day to exercise, then you’re not serious about weight loss, you’re just kidding yourself. 30-45 minutes per day is NOTHING compared to the happier life you’ll have once you look your best and feel like a queen.
I often see women that have this… really dumb image of weight loss… they think it’s something painful where you literally have to STARVE yourself to death. You don’t! Just don’t eat crap, and exercise every day. It’s that simple.
You don’t even have to count calories! If you work out, but you eat crap, then you’re wasting your time. If you eat okay food, but you never saw the gym in your life – again, you won’t have any significant results to show. You need both – good food and good exercise, not junk food and no exercise, or junk food and some exercise (then you’re just wasting your time).

4. Set A Goal

Measure your progress. Just looking at yourself in the mirror is not enough. Have a goal and think about it every day. Repeat the goal to yourself. Say it out loud and accept it. Be specific. Your goal can’t just be to “lose weigh” or “stay in shape” – say exactly how much you want to lose and in what time. Don’t make a totally unrealistic goal, but have one that’s achievable with a lot of effort.
Think big and believe in yourself. You can achieve it if you believe it.
Keep in mind that weight loss doesn’t happen overnight. It takes time. You need to be patient and persistent. Day by day, you eat better and you exercise – do that for a long enough time, and you’ll look fabulous. There are no magic pills or quick fixes – forget about losing 50lbs in a week. Think long term.
Make a plan and start working on it – today.

5. Check Out What Your Body Reacts Badly To

Some people eat all day and they never get fat. They eat junk food, oily stuff and totally don’t care about what they put into their body – but they’re still skinny. How do these girls do it? They have a different (faster) metabolism.
It’s possible that you digest food too slowly, or just not quite right. When you have a faster metabolism, you digest food faster and your body is cleaner. Go and check which foods your body does not react well to. Maybe you eat potatoes, but your body has problems with digesting it, or you eat a lot of bread, or tomatoes, anything – your body could be less tolerable of it.
It’s possible that just by eliminating some foods from your diet, you’ll lose weight with very little, to almost no effort what so ever. Test yourself and see.

6. Eat At The Same Time Everyday

This is why the “starve yourself” to lose weight strategy rarely works. You want to lose weight, so you eat less, or you don’t eat at all, maybe you skip breakfast – this isn’t helping you as much as you think.
You shouldn’t be hungry at any point. If you feel that you are really hungry, this means you didn’t eat anything for hours – then once you eat, you eat more than you should. They say that you need 15 minutes until you realize that you are full and don’t need to eat anymore. That’s how long it takes your stomach to send the “I had enough” message to your brain. This is also a reason why you should eat slowly.
Asians are rarely overweight; they have a culture of having meals at the same time.
My great-grandfather was in shape all of his life. He ate breakfast, lunch and dinner at the same time. More importantly, he didn’t eat at 11 pm, standing in front of the fridge.
He had a rhythm, breakfast at 7, lunch around 12 or 1 pm, and then dinner around 6, 7 pm after work. While most of his friends were gaining weight, he was maintaining a slim figure with almost no effort just because he ate at the same time every day – he never reached a point where he was eating on a totally empty stomach. You should eat because it’s time for it, not because you are starving (then you overeat and get fatter by the day).
Create an eating schedule and stick to it. Plan out your meals. This may take some conscious effort, but it’s worth it if you want results.

7. Nobody else will lose the weight but you

If you don’t motivate and push yourself, nobody else will. Obviously, weight loss isn’t easy – but it’s not that hard either. It’s as hard or as easy as you convince yourself. Believe that it’s easy, and it will be.
Challenge yourself. Don’t view it as something painful, even horrible. Instead, get to it. It’s something you have to handle. Push yourself and focus. Make small steps, little progress, step by step. Eating that one cookie won’t make you fat – but when you put all those little “treats” together – you end up eating a lot of little things (that make you fat) that adds up into a big, chunky – you.
Before you put anything into your mouth – ask yourself – Does this contribute to my weight loss goals? Yes? Eat it. No? Don’t eat it. Eat something else, and then feel good about yourself because you’ve got an iron will. Discipline is the key to any success.
Keep yourself motivated by having a positive self-talk. Tell yourself (out loud) “I feel great,” “I look amazing,” “I am strong and healthy.” Brainwash yourself so that you stay motivated. Visualize yourself being skinnier and imagine how you will feel when you achieve your goal.
Doing visualization techniques will help you stay on track, focused on your goals, take a couple of minutes to meditate and think about how you can get closer to your weight loss goals today. Every day is a new opportunity to create a change in your life.

8. Make It a Lifestyle, Not a Temporary Job

Most people look at weight loss and think about quick and easy ways to do nothing, but burn a bunch of calories (with pills) in no time.
Forget about all that nonsense. Don’t try to lose weight overnight! It’s a myth. Whoever tells you different, just wants to scam you out of your hard earned cash.
Don’t be a sucker. Instead of viewing weight loss as something quick, look at it from a long-term perspective. Being fit and healthy is a way of life. You always eat good food, you take care of your body, and you work out regularly. It’s that simple.
When you adapt this lifestyle you never get out of shape or overweight – you always feel and look your best. Nobody expects you to be an athlete, but give your best to stay in shape, if not because of others (your partner), then because of yourself.
Adapt a new lifestyle. You will feel so much better psychologically, you’ll radiate with a positive energy that draws people towards you instead of pushing them away.

9. Stop Watching TV

If you can watch TV for 45 minutes a day (and usually, get absolutely no value out of it), and then you say you have no time to exercise, or prepare healthy food – who are you kidding?
Throw that TV out of your house. You don’t need it for anything. It just fries your brain and wastes your energy. It also makes you a better consumer (Professional at spending money on stuff you don’t need).
Here’s a fact: on average, people that have a TV are more likely to be overweight than people that don’t. Why? You sit more. The snacks and junk food right in front of you keep you doing something – anything – while looking at the screen with a dumb, entertained face.
And finally, you see so many unrealistically good looking people in commercials and TV series that you start feeling depressed and insecure, then you eat more so that you suddenly feel better, for 10 minutes. Don’t be a sucker – out with the TV (especially if it’s in your bedroom!). On with the running shoes. Hit the streets.

10. Don’t Be Lazy

“There are no ugly women, only lazy ones.” Totally true. Any woman can look nice and be 10 times more attractive if she works out regularly. Don’t be lazy. Losing weight requires you to be a proactive person, not a passive one.
You need to direct change and push yourself. You need to develop a good approach and attitude, then hit the gym and eat better. With a bit of willpower, you can do it, as long as you’re not lazy. Are you? Stop making excuses. Start your new life.

11. Start Today, Start now

You know… the gym is always packed on Monday night’s. I guess people realize during the weekend that it’s about time to “start exercising” – “Okay, I start this Monday” – they finally hit the gym on Monday, and that’s it for the whole week. Don’t be one of those people. If today is Friday, go to the gym today, why wait until next week? Why wait until tomorrow?
Make it your goal to work out every day, then it’s Okay if you skip a day here and a day there, but you still work out at least 4 or 5 days per week. Develop a habit. Stop postponing stuff. Tomorrow leads to never. Start today, start now. Every time you put food in your mouth you are making a decision – so make the right one, starting from… now.

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

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

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

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

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

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

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

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

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




Continue reading

di

Americans, as research suggests, are getting more and more apple-shaped by the minute—adding inches to their bellies that pose an immediate threat to their health, happiness, and even financial futures.
Fifty-four percent of U.S. adults now have central obesity (colloquially referred to as “belly fat,” and clinically defined as a waistline of more than 35 inches in women and more than 40 inches in men), up from 46 percent in 1999-2000, according to a September 2014 study from the U.S. Centers for Disease Control and Prevention.
The average U.S. waist circumference has also grown to an average 38.8 inches, up more than 1 inch in about a dozen years.
It’s more than a fashion crisis.
Belly fat, or visceral fat, is the most dangerous type of fat there is.
This deadly fat wraps around the organs deep in your abdomen, spiking your risk for diabetes, heart disease, stroke and metabolic syndrome.
You can’t see or pinch visceral fat, and it’s often associated with a large waist.
Ditch it and you’ll not only save your health, you’ll also lose weight and trim your waistline.
The good news is you can start blasting both types of fat today with these 10 healthy habits:

Healthy Habit #1: Ditch Diet Soda

How bad can your calorie-free Diet Coke habit be for your belly?
Belt-bustingly bad, researchers say.
A study in the journal Diabetes Pro found that people who drank two or more diet sodas a day had waist-size increases that were six times greater than non-drinkers.
Diet drinks are loaded with deceptively sweet artificial sweeteners, which, researchers say, trick the metabolism into thinking sugar is on its way, spike insulin levels, and shift the body from a fat-burning to a fat-storing state.

Healthy Habit #2: Eat Three Squares

For years, diet experts beat the “multiple small meals a day” drum—an eating rhythm purported to “stoke the metabolic fire!”
Now, some researchers are singing a different tune. A study published in the journal Hepatology found that snacking between meals contributes to increased abdominal fat.
Researchers say the findings suggest three balanced meals may be the way to go. Try weaning yourself off the snack wagon by nixing your morning nibble first.
Research suggests mid-morning snackers tend to consume more throughout the day than afternoon snackers.

Healthy Habit #3: Eat More Walnuts

Dietary fats are kind of like lovers.
Some of them make you a better person, and others—as you often discover too late—are catastrophically bad for your health.
The good news is, unlike shoddy boyfriends, dietary fats come with red flags.
The absolutely worst match for your apple-shaped figure? Saturated fats.
A study published in the journal Diabetes found that while unsaturated fat can help reduce abdominal fat, saturated fat can increase waist size.
Saturated fats, like the kind you’ll find in baked goods and red meat, “turn on” certain genes that increase the storage of fat in the belly, researchers say.
Polyunsaturated fats on the other hand, activate genes that reduce fat storage and improve insulin metabolism.
At about 13 grams per one ounce serving, walnuts are one of the best dietary sources. Sprinkle a handful on your morning oats or entree salad for belly-busting benefits.

Healthy Habit #4: Skip The Bootcamp

Open any fitness magazine, and it’s clear: high intensity interval training (HIIT) is having a bit of a moment.
But when it comes to your shrinking your belly, the start-and-stop exercise strategy won’t get you anywhere … other than into a larger pair of pants, researchers say.
A study published in the Journal of Obesity found people who performed interval training on an exercise bike for 24 minutes three days a week, actually gained 0.7 percent abdominal fat over a 12-week period.
Meanwhile, those on the same dietician-regulated diet, who performed traditional aerobic exercise—45 minutes of continuous moderate cycling three days a week—lost nearly 3 percent of their abdominal fat over the same 3-month period.
The study authors did note that HIIT improved fitness, but suggest that the only evidence to support interval training as an efficient weight loss method was research using young people who were already lean and healthy.
Remember: Workouts are only half of the equation; abs are made in the kitchen as they say.

Healthy Habit #5: Eat the magical beans, Jack

There are diet pills on the market that actually work. They’re called beans.
Researchers suggest beans, as they’re particularly rich in soluble fiber, can lessen the accumulation of abdominal fat deposits.
A study by researchers at Wake Forest Baptist Medical Center found that for every 10-gram increase in soluble fiber eaten per day, visceral fat reduced by 3.7 percent over five years.
Fill up, without filling out, with just 1/2 a cup of beans.
If the musical fruits tend to leave you bloated, stick to canned varieties that have soaked long enough to break down much of the gas-causing oligosaccharides.

Healthy Habit #6: Swap coffee for green tea

Green tea and weight loss are a natural pair.
Sipping on green tea throughout the morning has proven to whittle your waist, but too much coffee has the opposite effect.
What makes green tea so waist friendly are compounds called catechins, belly-fat crusaders that blast adipose tissue by revving the metabolism, increasing the release of fat from fat cells (particularly in the belly), and then speeding up the liver’s fat burning capacity.
In a recent study, participants who combined a daily habit of 4-5 cups of green tea with a 25-minute sweat session (or 180 minutes a week), lost 2 more pounds than the non tea-drinking exercisers.
Meanwhile, a research team in Washington found that the same amount of coffee (5+ cups/day) doubled visceral belly fat.

Healthy Habit #7: Be Unrefined

It’s not carbs, per se, that lead to belly fat; but the type, researchers say. In fact, whole grains are a dietary staple of people with the littlest middles.
A Tufts University study found that participants who ate three or more servings of whole grains per day (oats, quinoa, brown rice, wheat) had 10% less belly fat than people who ate the same amount of calories from refined carbs (white stuff: bread, rice, pasta).
Further research is required to figure out exactly why this is the case, but the hypothesis is it has to do with the high fiber and slow-burn properties of whole grains.
When it comes to diet, being unrefined is a good thing!

Healthy Habit #8: Sprinkle Pepper Everywhere

Meet Piperine, the fat blasting ninja!
A powerful compound found in black pepper, piperine has been used for centuries in Eastern medicine to treat multiple health conditions including inflammation and tummy troubles.
But recent animal studies have found that piperine may also have the profound ability to decrease inflammation and interfere with the formation of new fat cells—a reaction known as adipogenesis, resulting in a decrease in waist size, body fat, and cholesterol levels.
More pepper, please!

Healthy Habit #9: Use coconut oil for cooking

What smells like an exotic vacation and can shrink your waist faster than your favorite Zumba class?
You got it: coconut oil.
A study of 30 men in the journal Pharmacology found that just 2 tablespoons per day reduced waist circumference by an average of 1.1 inches over the course of a month.
What makes coconut oil superior to other fats is its medium chain triglycerides. Unlike the long-chain fatty acids found in animal sources of saturated fat, coconut oil doesn’t seem to raise your cholesterol and is more likely to be burned as energy than stored as blubber.
At roughly 117 calories per tablespoon, it’s a near identical caloric swap for olive oil. Plus, its high smoke point makes coconut oil great for just about every dish, from eggs to stir-frys.

Healthy Habit #10: Indulge in Dark Chocolate

It’s every chocoholic’s dream: Research now shows that eating moderate amounts of dark chocolate can reduce overall body fat and shrink the waist.
A study among women with normal weight obesity (skinny fat syndrome) who ate a Mediterranean diet that included two servings of dark chocolate each day showed a significant reduction in waist size than when on a cocoa-free meal plan.
Researchers say it has to do with the flavonoids, heart-healthy compounds in chocolate that have important antioxidant and anti-inflammatory properties.
Just be sure you’re reaching for a bar with at least 70 percent cacao, and stay away from the “alkalized” stuff, which has a significantly reduced flavonoid content.

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

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

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

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

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

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

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

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

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




Continue reading

di

Belly fat is dangerous fat—period.
The excess, often firm fat around your middle is known as visceral fat.
As your waistline expands, individual fat cells inflate, which can lead to lower HDL (aka “good”) cholesterol and higher levels of triglycerides, a bad type of fatty acid in the blood linked to heart disease.
For most women, it’s not until middle age that their midsections become the hot spot for weight gain.
As women’s estrogen levels decline with age, their testosterone levels increase, causing them to shift to abdominal weight gain—and the increase in fat is exacerbated with loss of muscle mass and a more sluggish metabolism.
But—a big but—that doesn’t mean you should sit idly by and let the fat infiltrate your midsection. Use the following strategies to banish your belly fat for good.

1. Take 30-minute brisk walks

Studies show that the easiest way to shed your spare tire is by logging at least 30 minutes of moderate-intensity aerobic exercise every day. What does “moderate intensity” mean? It’s not a casual stroll. To be effective, you need to huff and puff a bit and break a sweat. And, no, that doesn’t mean you have to sprint like a track star. Brisk walking is fine.
Whether you’re walking, running, or cycling, just make sure that you’re exercising at 50 to 70% of your maximum heart rate. The math is easy to calculate. First, find your maximum heart rate by subtracting your age from 220 (Example: 220 – 40 = 180). Then multiply your max heart rate by 0.5 (180 x 0.5 = 90). Repeat the calculation, this time multiplying by 0.7 (180 x 0.7 = 126). The two numbers represent your target range in heartbeats per minute. Make sure you’re hitting your max during exercise. Check your rate manually by counting pulse beats on your wrist for 10 seconds and then multiplying by 6.

2. Do HIIT Workouts

Even better than a half-hour run is speed interval training, which involves short, intense bursts of exercise followed by brief “rest” periods of moderate effort. You can do interval-style training with any type of exercise. Walking is a great way to start. In a Canadian study, exercisers who completed 30-minute interval workouts lost three times as much fat over 15 weeks as those who performed easier workouts at a steady pace for 45 minutes.
Another study found that exercisers who did short, intense workouts experienced a 20% drop in visceral fat (aka belly fat) after 3 months. Those who did longer workouts at a more moderate pace saw no such change. You should perform intervals at an intensity where you can speak no more than a few words at a time. This helps you burn more calories while you exercise, but the real benefit comes afterward. The harder your workout, the longer it takes for your body to return to normal. The effect: You keep burning calories long after you leave the gym. Start by supplementing your normal workouts with two or three interval sessions per week.

3. Embrace Resistance Training

Muscle burns calories even when it isn’t engaged in lifting groceries or propelling you up a long set of stairs. It’s more metabolically active than fat is, requiring more calories just to sustain itself on your skeleton. The secret to staying lean as you age is to build muscle through resistance training. We’re not talking about bulging bodybuilder muscles. Just firm, toned, attractive muscle. You can do it by using body-weight-only exercises or exercise bands or by lifting weights. Studies have shown that total-body resistance training actually targets visceral fat. In one study at the University of Alberta, researchrs found that people who performed a high-intensity resistance routine along with their cardio lost more than four times as much belly fat as cardio-only exercisers.

4. Lift and Resist Slowly

When doing resistance training, mix up your workout by adding what’s called a “tempo exercise” to boost the fat-burning benefits of the routine. Tempo exercises, where you lift weights using slow, steady movements, condition your body to burn more fat, according to a study in the Journal of Strength and Conditioning Research.
How to do it: Lower the weight for 3 seconds, then take 3 seconds to press it up, without pausing in between. This can help boost your number of mitochondria—the parts of your cells that use fat to create fuel. The more mitochondria you have, the more belly fat you’ll burn. Make sure to target all of the major muscle groups: arms, legs, shoulders, chest, back, hips, and core using this technique at least once a week.

5. Cut out alcohol

Any alcohol—wine, wine spritzers, fruity cocktails, even straight vodka or whiskey—will inflate your waistline. That’s because alcohol impairs your body’s ability to burn fat. A study conducted by the University of Alberta found alcohol decreases your metabolism by as much as 36%. What’s more, as your body breaks down the alcohol, it starts making fat from a chemical by-product of the process—a double whammy for your belly.

6. Stop getting stressed

When you’re stressed out, your body releases a flood of cortisol, a hormone that encourages your body to store belly fat. The explanation: The fat around your middle has a higher number of cortisol receptors and a greater blood supply, so the hormone can travel there quickly.

7. Drink lots of green tea

The benefits of this beverage just keep adding up—green tea has been shown to help fight cancer, make your skin glow…and shrink belly fat! In a recent study by the University of Alberta, exercisers who downed about four cups of green tea per day for 3 months shed eight times more abdominal fat than those who drank another caffeinated beverage. Green tea is loaded with weight loss-promoting compounds called catechins, which has been shown to accelerate fat burning.

8. Get more sleep

Like stress, a lack of sleep spikes your cortisol levels, causing you to store more abdominal fat. According to Canadian researchers, people who average just 5 to 6 hours of sleep per night increase the likelihood of fat flocking to their stomach.

9. Eat more calcium

Milk isn’t the only dairy that deserves real estate in your fridge. A University of Tennessee study found that overweight people who ate three servings of any type of calcium-rich dairy a day for 6 months lost more belly fat than dieters who consumed less. The calcium may decrease the likelihood that fat will flock to your stomach. Aim for one serving with every meal: a glass of milk with breakfast, a slice of cheese with lunch, and yogurt as an after-dinner treat, for example. Calcium supplements probably won’t have the same effect, since proteins in dairy enhance the fat-burning effect of calcium.

10. Eat more healthy fats

Fat doesn’t make you fat. Some people haven’t gotten the message. Even saturated fats like those in beef and butter can help you lose weight because they are satiating. But monounsaturated fats are the best because they are heart healthy as well as satiating, and they may actually help trim your waistline. A recent study found that insulin-resistant people who ate a diet high in monounsaturated fats had less belly flab than those who loaded up on carbohydrates or saturated fats. Top sources of the healthy fats include salmon, avocado, macadamia nuts, hazelnuts, pecans, almonds, peanut butter, and olive oil.

11. Eliminate Refined Carbs

If you see “enriched flour” in a food’s ingredient list, you’ve fallen victim to refined carbs, which have been stripped of their fiber, vitamins, and minerals. Switching to whole-grain versions of bread, pasta, rice, and cereal not only provides you with a payload of nutrients, but it can also target harmful belly fat. In a University of Alberta study, dieters who ate whole grains lost twice as much belly fat as those who ate refined carbs.

12. Ditch diet soda

You may think switching to diet soda is a smart move for your waistline. Wrong—the only smart move is cutting out soda entirely. In 2009, University of Texas researchers found that people who drink one diet soda a day have larger waists than those who rarely drink any soda.

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

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

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

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

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

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

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

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

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




Continue reading

di

Increasing your body’s fat burning ability may be easier than you think. Read on for 16 tips on how to lose unwanted body fat, especially around the stomach area.

1. Maintain your blood sugar levels.

Maintaining balanced blood sugar levels not only helps keep you from grabbing for sugary foods, it also helps keep your energy levels stable so you still have energy for a workout at the end of the day.

2. Watch your calorie intake.

Even if you only eat “healthy” foods, you must create a calorie deficit to burn fat, and lose weight around your midsection.

3. Eat a healthy breakfast.

Eating in the morning can increase your metabolic rate, the process by which your body burns fat. Skipping the most important meal of the day to save calories, may ultimately leave you eating more over the course of the day.

4. Eat a balanced diet, including carbohydrates.

Don’t follow fad diets. Eat a balanced combination of carbohydrates, protein and raw foods. Carbohydrates are not the enemy, and slow-burning carbs can actually help you feel fuller, longer.

5. Lift weights, the heavier, the better.

Bodies that have higher muscle mass burn more calories at a resting rate than body’s with a higher fat content. Period.

6. Drink more water.

Water is an essential nutrient, can help you feel full and is important to the elimination of toxins in every cell in your body. Drink up!

7. Get disciplined.

Find a mentor to teach you good dietary and fitness habits. Never underestimate the support and guidance of someone experienced.

8. Switch to low-fat dairy.

It’s easy to cut tons of fat, and calories from your diet by opting for low-fat dairy products. Why? 70 percent of the calories in most whole-fat dairy is from saturated fat.

9. Eat more fat-burning foods.

Green tea, coconut oil and other fat-burning foods can help shrink fat cells, and reduce fat storage.

10. Be realistic.

Being honest with yourself about what your dietary needs are, and what your fitness abilities are is essential to long term weight loss success.

11. Try a new workout.

Everyone from fitness novice to fitness pro hits a plateau. Keep your body guessing by trying new workouts, to keep losing fat.

12. Remove processed foods from your diet.

Anything processed or artificial isn’t a real food. By allowing these toxins into your body, you put your elimination organs into overdrive. Cut those out and eat clean, whole foods.

13. Satisfy hunger.

Ignoring cravings can leave you helpless in the face of tempting foods. Beat these hunger pangs, and your cravings by munching on crunchy veggies in between meals, or before you eat to reduce your calorie intake.

14. Ingest enzymes.

Enzymes found in fruits, like kiwi and pineapple, offer support for a healthy digestive system. Healthy digestion means proper elimination of toxins, and an overall lighter feeling.

15. Cut down some, if not all, salt intake.

Salt can cause your body to retain water. As water is retained, waste is also retained. Eliminate salt, or at least reduce your intake to slim down.

16. Stay away from fried foods.

Not only do fried foods pack on the pounds, they also cause gas. Eliminate these foods to eliminate enormous amounts of fat.

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

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

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

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

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

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

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

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

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




Continue reading

di

When it comes to weight loss, following a calorie-restricting diet might make you drop pounds – at least initially.
But your body’s engine will slow down over time and burn calories at a slower rate.
These 5 foods boast pound-shedding powers because they work in ways that reduce your appetite, increase thermic temperature, and rev up your metabolism.
People who sneak these foolproof, flab-fighting foods in their diet have an easier time losing weight than people who are only focused on nutrition fact numbers.
Reach for these foods when you want a satisfying snack or add them to your meals!
Either way, these nutritional powerhouses will battle belly fat and help you keep it off for good.

1. Eggs

Battle belly fat with eggs! Studies show that people who eat eggs in the morning feel fuller longer.
Eggs help limit your calorie intake by up to 400 calories.
In addition to packing in loads of essential nutrients, an egg has only 75 calories and a whopping 7 grams of protein.
Your body burns calories digesting eggs. Their filling protein and low-glycemic index will keep cravings at bay.

2. Pine Nuts

Pine nuts are calorie-burning kings guaranteed to lend a helping hand if you want to slim and trim. The crunchy delights are full of heart-healthy fatty acids that promote your body’s production of satiety hormones.
The pinolenic acid in pine nuts helps you feel full and resist the temptation to make unhealthy diet-derailing food choices.
They also have the highest protein content of any nut.

3. Oranges

At a mere 59 calories, an orange is a super smart grab from the fruit bowl.
Oranges rank high on the satiety index scale thanks to their high fiber content.
High fiber foods like citrus fruits take longer to chew and digest. They take up lots of space in your stomach and help you feel full.
Oranges also have a low energy density, meaning fewer calories per gram than your average fruit, a quality we look for in fat-blasting foods.

4. Cinnamon

For centuries, this superfood has been widely acknowledged for its powerful weight loss effects and impressive nutritional profile.
The savory spice has a stabilizing effect on blood sugar levels, helping to curb your appetite and control hunger hormones.
Nutrients like manganese, calcium, and dietary fiber can block your body’s accumulation of harmful fat, preventing weight gain while battling pesky pounds.

5. Garbanzo Beans

Beans are fiber-rich and a wonderful source of protein. Garbanzo beans are nothing short of fabulous for weight loss.
These low-glycemic legumes stabilize blood sugar levels, curb your appetite, and ward off intense hunger.
Their dietary fiber lowers the amount of glucose your blood stream absorbs, which keeps blood sugar low and makes it harder for your body to store fat.

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

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

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

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

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

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

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

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

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




Continue reading

di

As you hit your mid-to-late 40s, you may notice that besides battling the occasional hot flash or mood swing, your favorite black go-to pants are starting to feel noticeably more snug. This time it’s not your imagination.
The average woman gains about four-and-a-half pounds as she starts the transition to menopause in her 40s, according to a landmark study. And it’s a trend that doesn’t slow down, either: Women continue to put on about a pound and a half each year in their 50s and 60s, according to a new review published in the journal Mayo Clinic Proceedings.
The main reason is the natural loss of muscle mass that occurs with age. Since muscle burns more calories than fat, your metabolism slows down, causing you to put on weight. Starting at age 30, research shows that you lose on average about a half pound of muscle each year; and that number rises to almost a full pound once you hit 50.
But as you glide through the big M, you may also notice something else: Even if the number on the scale is not rising considerably, any weight you do gain ends up accumulating around your abdomen, leaving you with what sure looks like someone else’s beer belly.
This type of fat, known as visceral fat, is toxic. It produces hormones such as the stress hormone cortisol as well as inflammatory proteins known as cytokines. This, in turn, causes you to put on even more belly weight and also sets you up to develop insulin resistance, a key factor in the development of heart disease and type 2 diabetes.
Sounds daunting, but here are 7 expert-approved ways to reverse your scale’s upward spiral.

1. Crank it Up

Start with a mix of moderate and vigorous exercise to burn off menopausal weight gain. Your routine should include aerobic exercises, like swimming, walking, bicycling, and running, as well as resistance or strength training.
The Centers for Disease Control and Prevention (CDC) recommends that all adults need at least 150 minutes of moderate-intensity aerobic activity every week, and two or more days a week of muscle-strengthening activities that work all of the major muscle groups, like the legs, hips, back, abdomen, chest, shoulders, and arms. If you take the HIIT approach, the CDC recommends that you should aim for an equivalent mix of moderate and high intensity exercise every week, along with those same two days of strength training.
You’re not necessarily going to be at the same level as you were in your twenties, but you need to redefine normal. The normal now is a different metabolism profile, and the level of wiggle room has decreased. What you thought you got away with when you were 20 is not happening when you are 50. You have to get that right out of your brain.
An increase in activities in your daily routine is the recipe for success. You don’t have to go to a gym, but you do need to do enough heavy lifting to keep your muscles strong and your metabolism revved. Try activities that have you lifting, pushing, and pulling.

2. Stand When You Can

The formula is simple: The more time that your body’s in motion, the more calories your body will burn. One low-effort way to do is stand. Not only will that increase calorie burn, it can also help prevent other health problems. A study published in January 2018 in the journal Obesity found that prolonged sitting is connected to higher levels of abdominal fat, as well as fat that’s accumulated around organs such as the liver, which increases risk for diabetes and heart disease.
To stay upright more often, stand and pace when you’re on the phone, or park farther from the places you’re going so you’ll have to walk a little more. If you’re a binge-watcher, place a pedal exerciser on the floor in front of your couch, so you can fit in some needed movement while still catching up on your favorite shows.
And if your job has you sitting in front of a computer all day, try a standing desk. According to a research report from the Society for Human Resource Management, standing desks are the fastest-growing employee benefit in U.S. workplaces. There’s good reason for this trend: A review published in January 2018 in the European Journal of Preventive Cardiology examined studies on standing desks and found that a person who weighs roughly 143 pounds could potentially burn 54 calories a day by standing — instead of sitting — for six hours.

3. Incorporate Resistance Training

In order to remove weight as you get older, you have to lift weights. A 2016 study of post-menopausal women in their late 50s and 60s found that those who did an hour of strength training twice a week for eight weeks not only significantly reduced their body fat compared to a control group, they also reported less physical pain and felt better overall. If you’re resistant to pumping iron, consider yoga. It has the same kind of weight-bearing benefits, and a 2016 German review that looked at 13 studies concluded that yoga also helps relieve menopausal symptoms, including hot flashes.

4. Keep Portions in Check

Your metabolism has slowed down by the time you hit menopause — with some research suggesting it burns a couple hundred calories fewer a day. You can very quickly avoid 200 calories, but that can also very quickly add up if you don’t reduce the number of calories you consume.
It’s also this time in your life when you may be easing up from the daily duties of preparing meals for your family, and you just want to take a break from the kitchen. Cutting back on restaurant meals and takeout is an easy way to control portions, but the timing and frequency of your meals can make a big difference, too. There’s a lot of research about meal timing, and there is an increasing body of knowledge suggesting that we’ve had it all wrong when we talk about eating five or six small meals a day. Research is pointing to doing better in the weight department by eating three square meals a day. Consider starting your day with a hearty breakfast that contains lean protein, and aim for a light supper. Eating your main meal at noontime can be beneficial for your weight.

5. Stop Eating After 7pm

Research shows that intermittent or alternate day fasting, where you eat normally for a day and restrict calories dramatically the next, can work. People who slashed their calories to between 750 and 1,100 for five days a month for three months lost significantly more abdominal fat — and improved blood pressure, cholesterol and blood sugar levels — than those who didn’t, according to a University of Southern California study published last year.

6. Update Your Sleep Strategy

Insomnia is an extremely common symptom of perimenopause, which is the period of time when women’s bodies transition toward their final menstrual cycle. And according to the North American Menopause Society, that transition phase can last for four to eight years. All that time spent waking up unrefreshed means you’re probably feeling too exhausted to head out for a workout, too. It’s imperative to get sleep as you get older. One of the things that truly helps combat the menopot is high-quality sleep.
Aim for a minimum of seven (and ideally eight) hours of shut-eye. Keep your bedroom cool to offset hot flashes and night sweats, and turn off all glowing screens for at least an hour before you want to fall asleep. If you really can’t fathom doing that, wear amber-lensed glasses to counteract the sleep-disrupting effects of blue light, or see if your device has an amber light setting.

7. Find an Exercise Buddy

To attack belly fat and any other menopause weight gain, you’ll need to burn between 400 and 500 calories most days of the week from cardiovascular exercise, such as walking briskly, jogging, bicycling, dancing, or swimming. Need motivation? Find a friend who needs to exercise as much as you do, and set a date to work out together. A study published in November 2015 in the British Journal of Health Psychology found that actively looking for a new workout partner and exercising together is beneficial for both exercise and emotional support.
If you don’t have a buddy to join you on your weight loss mission, it may be time to try a group fitness class at your local gym or community center. A study published in November 2017 in the Journal of the American Osteopathic Association found that participating in regular group fitness classes resulted in a significant decrease in stress and a rise in physical, mental, and emotional quality of life compared with exercising regularly on your own or not engaging in regular exercise at all.

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

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

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

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

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

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

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

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

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




Continue reading

di

Before I talk about what foods you should eat to help minimize that tummy flab, it’s also important to know what you shouldn’t be munching on.
Ditching the muffin top includes getting rid of what I call the “white stuff,” which sends insulin levels soaring. These include foods with sugar such as pastries, cookies, cake, bread, rice, and potatoes.
I’m not suggesting you can never eat a sandwich again, but a diet generally high in processed carbohydrates and sugar paves the way for midsection fat and increases your risk for disease.
To break the fat-storing cycle, turn to the following foods:

1. Wild Salmon

With high-quality protein that stabilizes blood sugar and healthy omega-3 fatty acids, wild salmon is helpful for regulating insulin. Human intervention trials also show that supplementing with omega-3 can help reduce visceral fat.

2. Avocado

Rich in healthy monounsaturated fat, potassium, and other nutrients, one cup of avocado also contains 10 grams of filling, fat-busting fiber. A study in the Journal of Clinical Endocrinology and Metabolism found that adolescents who ate more fiber experienced reduced visceral fat and inflammation.

3. Raw Nuts

Loaded with healthy fats, fiber, and protein, raw almonds and other nuts and seeds help stabilize blood sugar and make a delicious snack. Nuts and seeds are also rich in magnesium, a mineral most of us are deficient in.
A study in the journal Magnesium Research found a high-fructose diet with low magnesium levels is a combo that increases inflammation and promotes fat storage in the belly.

4. Green Tea

Dump the cortisol-raising java for a calming cup of green tea. Numerous studies show that the catechins (antioxidants) in green tea help reduce body fat.
You’ll need to drink a good amount to get those benefits, so supplementing might be the way to go.

5. Blueberry

A University of Michigan study found obese rats had lower visceral fat triglycerides and improved insulin sensitivity after eating a blueberry-enriched powder for 90 days. Blueberries add real fiber and a phytonutrient punch to your protein shakes or Greek yogurt.
Frozen blueberries can be just as effective as the fresh ones when it comes to boosting fat and weight loss. You can use them as snacks or make some baked blueberry cheesecake.

6. Eggs

Eggs are high-protein foods with very low calories, so you can eat up to three of them a day without a problem (as long as you’re healthy). They are high in satiety index, which makes them an excellent breakfast meal.
What is the satiety index? It is a scale that measures the duration in which food can leave you feeling full and not hungry after eating.
A 2002 study further revealed high-protein diets, such as those with eggs, can also reduce belly fat through their thermogenic effect. This means you can sit in front of your PC and still burn more fat than those on a low-fat, high-carb diet.
If you find the taste of eggs lacking, you can add more fats by making it sunny side up with coconut oil or scrambled eggs with grass-fed butter. Note, though, adding these can also increase the food’s calorie count.

7. Quinoa

A lot of people tire themselves in their cardio workout or other muffin top exercises to no avail. The reason is simple: they can’t quit refined grains and wheat.
If this is you, then quinoa makes an excellent substitute, especially for those who want a gluten-free diet. This grain crop is high in protein and fiber but low in sugar or glycemic index.
It also contains an amino acid called betaine. This amino acid can lower the levels of homocysteine, which studies associated with an increased risk of heart disease.
It converts homocysteine into a type of methionine, which is essential in improving liver function. The liver plays a significant role in reducing the appearance of muffin top by regulating fat storage, among others.
Other studies suggest betaine may encourage the growth of muscle mass, so you can also get rid of the subcutaneous fat. Quinoa also makes a good complement to your physical activity or interval training exercises.

8. Banana

If you love baking, you can combine baking soda and baking powder with some mashed banana instead of brown sugar. Both are sweet, but the fruit can have lower calories.
Bananas do have sugar, but their glycemic index is only somewhere between low and medium. They don’t cause significant glucose spikes.
What is the glycemic index? It is a measure of how fast or slow food can affect your blood sugar levels.
The green variety, meanwhile, has high levels of resistant starch, which is a complex chain of sugar the body cannot digest.
This makes the fruit a form of soluble fiber, slowing down the absorption of glucose. A 2015 study revealed that resistant starch can also enhance fat oxidation, especially when paired with protein.

9. Greens

You can also learn how to get rid of a muffin top by eating your greens, such as kale, spinach, and broccoli. These foods contain massive loads of vitamins and antioxidants, which can reduce chronic inflammation.
A 2007 study cited a link between belly fat formation and chronic inflammation. The latter can increase the chances of metabolic syndrome.
Greens are also filling but low in calories, so you can add them to your favorite foods, including a portion of red meat, and make the meals healthier.
You can also make them into smoothies and use Alkalizing Greens and combine the powder with equally nutritious fat-burning foods such as blueberries and bananas.

Change Your Diet to Prevent Health Risks

You can never underestimate the dangers of having belly fat. It won’t just affect your waist but also other parts of the body such as your hips, knees, and feet.
You may even damage the other internal organs such as the liver and pancreas. The fat can accumulate around them and secrete its own hormones.
Some people rely only on the belly button or muffin top exercises and strength exercises to help get rid of them. Others succeed, especially when they learn to target certain muscle groups or work with the right fitness trainer.
In many cases, however, they gain back all the weight they lost simply because of poor diet.
So while it may seem frustrating that you can’t melt away that belly fat with good old-fashioned crunches, know that your diet and hormones are the true gatekeepers to a flat tummy. Turn to these fat-busting foods, and you’ll send the muffin top packing in no time.

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

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

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

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

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

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

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

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

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




Continue reading
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