Browsing: Weight Loss

7 Tips to Lose Weight Fast

Are you sick of the extra weight that you have been gaining? If so, you can check out our best home remedies to shed the extra fat. These tips will help you lose the extra ponds as soon as possible. As a matter of fact, if you follow these remedies, you will be able to tone your body in just 30 days. Read on.

1. Burn Fats & Calories

If you want to burn fat and calories faster, we suggest that you exercise for a few hours on a daily basis. With regular exercise, you will stay fit and the excess fat will not result in diseases. Before you do any exercise, consulting a good physician is a great idea. Make sure you choose an exercise plan based on your weight and age.

2. Healthy Diet

Wrong diet may cause weight gain and a number of health issues. Nowadays, people are addicted to fast foods that produce fat and calories in the body. If you want to get rid of fat and lose weight, you may want to avoid eating junk food. You can cut the extra fat in just 14 days if you follow these tips.

3. Avoid Carbonated Beverages

Things that contribute to weight gain also include carbonated beverages, such as fizzy drinks and packed juices. The reason is that they contain a huge number of calories. These drinks are a bad alternative to natural juices. For instance, mango juices or orange juices are heavy with nutrition but low in calories.

4. Eating vegetables

To stay healthy, you may want to go for fiber contents, vitamins, and proteins. Vegetables are a great source of all of these health elements. If you replace your regular meals with properly steamed vegetables, you can get a lot of nutrients. And this habit can help you shed a lot of weight.

5. Eating fruits

Fruits contain vitamins, fiber contents, proteins and carbonates that help you maintain the nutrition levels in your body. Moreover, fruits offer almost all of the benefits of vegetables that help you suppress your appetite and maintain health. You can replace your meals with fruits in order to reduce your calorie consumption.

6. Avoid snacks

Eating snacks on a regular basis also leads to weigh gain. The reason is that they contain fat and calories. As a result, you go out of shape. The snacks that you may want to avoid include burgers, cookies and finger chips, to name a few. This way you can cut the additional fat and stay fit.

7. Herbal Tea

Keep in mind that herbal tea contains antioxidants that help you burn fat. You can get it from your nearby store. For best results, we suggest that you have herbal tea without sugar. Herbal tea helps you get rid of the nitrogenous waste in your body. So, we suggest that you go for a herbal tea, such as green tea on a regular basis for fast weight loss.

Hopefully, you will follow the natural weight loss remedies explained above to lose your extra weight in a short period of time.

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6 Best Foods: Fast Weight Loss Tips

Have you been looking for some fast weight loss tips? If so, we suggest that you read through this article. As a matter of fact, with these tips, you will have to tighten your belt each week. Read on.

Almonds

One almond is like a weight-loss tablet. According to a research study, if you consume a quarter cup of nuts with a weight loss diet, you will be able to lose weight in an effective manner.

For best results, we suggest that you opt for your daily intake of almonds prior to hitting the gym. Almonds are heavy with L-arginine, which is an amino acid and helps you burn a lot of fat and carbohydrates while you workout.

Pistachios

Researchers at the UCLA Center for Human Nutrition found that if you eat a low calorie diet of pistachios for three months, you will be able to reduce your BMI significantly. On the other hand, if you opt for pretzel, your triglyceride and cholesterol levels will improve considerably.

Avocado oil

With the right steps and diet, you can reduce 20% of your belly in a few months. According to a research study done at the Penn State University, you can lose 2% of your belly fat in 30 days if you consume just 3 table spoons of avocado oil on a daily basis.

Legumes

So, what you need to do is pay more attention to your lentil health. Researchers discovered that going on a calorie-restricted diet involving 4 legumes servings per week can help you cut down on your weight significantly. Aside from this, if you eat a diet rich in legume, you will be able to control your bad LDL as well. So, what you need to do is include beans, peas, chickpeas, and work lentils in your diet.

Vitamin d-fortified yogurt

If you want to achieve your rapid weight loss goal, what you need to do is add calcium and vitamin D to your diet, says a study published in a Nutrition Journal. Subjects that took the two things for 4 weeks lost twice as much fast as the other subjects. If you want to increase your intake of vitamin D and calcium, we suggest that you eat yogurt. It's a good idea to eat yogurt in the morning.

Grapefruit

Before your meals, if you eat half a grapefruit, it will boost your fat-burning performance. It can help you reduce your waist by one inch in just 45 days. As a matter fact, grapefruits contain phytochemicals that help you burn the extra fat in a few days. However, you may want to keep in mind that the fruit may interact with some medications. Therefore, we suggest that you consult your family doctor prior to eating grapefruit to lose weight.

So, if you have been looking for some good foods to lose weight, we suggest that you check out the 6 foods that we have talked about in this article. By eating these foods, you will be able to shed the extra pounds in a few weeks. Hope this helps.

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Rapid Weight Loss – 8 Tips

If you want to lose weight fast, we suggest that you come up with small but specific goals. Given below are a few tips that may help you with your rapid weight loss goals. Read on.

1. Eat your breakfast

If you want to start your day well, we suggest that you eat a healthy breakfast. This will keep you full and satisfied throughout the day. Your breakfast should give you at least 500 calories. Aside of this, make sure your meal includes lean protein and filling fat, such as nut butters, greek yogurt, beans and eggs.

2. Go for whole foods

The food you eat should be whole. In other words, you may want to stay away from processed or packaged stuff. While planning, make sure that every item is fresh. Whenever you buy fruits and vegetables, make sure they are fresh.

3. Know your limits

As far as buying snacks is concerned, each serving should be 140mg of sodium.

4. Go for a cup of coffee

In the morning, you may want to have a cup of coffee. As a matter of fact, caffeine is a great source of antioxidants that protect your body from damage. But keep in mind that you may not want to have more than 400mg of caffeine on a daily basis.

5. Beverages

You may not feel full by drinking liquid calories. The reason is that we are used to eating real food. Drinking juice will not give you the satisfaction that you can get by eating food. Therefore, we suggest that you keep an eye on your intake of soda, juice, tea drinks, sweetened coffee and alcoholic beverages.

6. Eat spicy foods

Yes, eating spicy foods will help you reduce your calorie intake. The reason is that capsaicin (the substance found in cayenne peppers and jalapeno) can boost the release of adrenaline. As a result, your metabolism will get a boost and you will burn a lot more calories. So, you may go for jalapenos, oregano, black pepper, turmeric and ginger, just to name a few.

7. Go to bed

You may gain fat because of sleep deprivation. According to a lot of research studies, if you do not get at least 7 hours of sleep, your metabolism will slow down. Aside from this, when you stay awake for a prolonged period of time, you will feel more hungry. Therefore, we suggest that you go to bed before midnight. This will help you lose weight fast.

8. Write it down

Research studies suggest that if you keep a record of whatever you eat, you will be more likely to shed the extra pounds. Moreover, you will also be able to maintain your weight. Writing everything down will help you be accountable for whatever you eat. Aside from this, if you maintain a record, it will help you identify other areas that may help you achieve your weight loss goals.

So, if you have been trying to lose weight fast, we suggest that you follow the tips given in this article.

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Weight Loss – Losing Weight Without Counting Calories

Have you count calories for weight loss? If you have not, you bought to try it, at least for two weeks. One month, however, is ideal. There are a few reasons why you should. Counting calories …

  • facilitates progress in the early stages of weight loss.
  • helps keep you on track.
  • you will develop a greater understanding of nutrition and weight loss, and you will learn more about what you should and should not do, and
  • keeps you accounting.

Counting calories is simple. First, you determine your caloric requirements to maintain your weight. There are many calculators available online that use your sex, weight, height, and physical activity level to calculate your maintenance level. Then you simply eat below this threshold daily (up to a 500 calorie deficiency) and you will lose weight.

This method of calorie control is effective, particularly for anyone first starting on their weight loss journey. With that said, it is also tedious: it is time-consuming and it defeats the purpose of enjoying healthy food. You should not have to labor all the time when you are working on losing weight.

Losing weight without counting calories is possible. This is the traditional method anyway. But it would be best to move to this stage after you have spent a short time studying and tinkering with your caloric intake.

Starting out by counting your calories will benefit you for the following reasons …

  • it teaches you essential habits for weight loss success; like taming your appetite and controlling your portions. These are critical ingredients for weight loss when you are no longer meticulous with your intellect
  • it is challenging not to lose weight when you are counting your calories correctly. Getting started on the right foot will help you build momentum, boosting your long-term results

It can be hard to lose weight if you do not know how much you are eating. Many people underestimate how many calories they consume daily.

Monitoring your intake will educate you about your eating behaviors and what needs to be changed. Ideally, you will lose weight after you have spent time counting calories. Afterward, you will have the tools to continue making progress without having to be strict with your intake. You will be able to look at a meal and come up with an accurate estimate of how many calories it contains. You will know when you should pass up a meal to stay on track for the day. More importantly, you will know how to be more efficient.

Counting calories to start with will teach you which foods give you the most return …

  • first, log the intake of all foods and beverages for a few weeks.
  • use one of the applications online to help you.

Then use the skills you have learned and the knowledge you have gained to lose weight effectively, without having to count calories. There is a good chance you will make more progress this way than if you had not undertaken counting calories at all.

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Expert Review On a Negative Calorie Diet for Weight Loss

Imagine eating your fill of certain foods while you shed pounds. That's the concept behind the negative calorie diet. And on a recent article our expert revealed how the human diet works and what you can eat for weight loss.

To test whether this diet works, our Experts have worked with researchers at the Physicians Committee for Responsible Medicine. The weight loss plan involves eating low-fat, plant-based foods. That means avoiding fatty, eggs, and meat, which can also assist those who have repeated health problems of indigestion and bloating as well as weight gain. In addition to whole grains, fruits, vegetables, beans and legumes, dieters on this plan can enjoy small amounts of healthy fats such as oils.

Our Expert and his researchers select women who have been fighting their weight for a long time as guinea pigs. Following 14 weeks on the food plan, those dieters had higher than average metabolic rates. As a result, they burned more calories and benefited with the negative-calorie effect giving this weight loss plan its name.

Here's a sample day on the diet. For breakfast, go for fruit and whole grains. For example, have 1/2 cup rolled oats with 1 cup of low-fat nondairy milk and 1/4 teaspoon cinnamon. Add in 1/4 cup blackberries, 1/4 cup blueberries, and 1/4 cup raspberries for a total of about 300 calories. Craving a snack in the midmorning? Try a big banana.

For lunch, dig into a salad made from two cups of leafy greens and beets perfectly dressed with freshly squeezed lemon juice or the zest of half a lemon. Follow that up with a cup of lentil soup topped with 2 tablespoons onion, 1/8 cup cilantro, and 1/4 cup apples. The entire lunch has about 330 calories.

Need a snack before dinner? Make fruit kebabs out of combos such as strawberries and grapes. Two such skewers contain only 70 calories. That will keep you going until your fiber-rich dinner.

For dinner, make a bowl filled with delicious food. Include 1 cup brown rice, 1/2 cup kidney beans, 1/2 cup red peppers, 1/4 cup cilantro, and 1/2 cup romaine lettuce. That winning combination offers about 300 calories. For a side dish that will satisfy your need to munch, try 1 cup carrot full sticks with 1/4 cup low-fat guacamole and 1/4 cup hummus. That bowl equals about 165 calories.

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14 Weight Loss Tips

As far as losing weight is concerned, you may have heard a lot of myths and facts. If you are on this page, you are looking for some tips to lose weight. Here are some of them.

1. FOODPORN

Do you often swipe through pictures of fast food on social media sites, especially Instagram? If so, this habit may help you shed the extra pounds. The reason is that the more you look at these pictures, the less likely you will be going to go for these unhealthy foods.

2. YOGA

Aside from helping you to unwind when you are tired, yoga can be more effective than resistance training, according to a study published in the Journal of Physical Activity & Health.

COPPER

If your food has a lot of copper, your body will find it easier to metabolize the fat. Therefore, make sure you go for foods that are rich in copper.

4. GET A GOAL

According to a study done at the University of Colorado, if you have a goal in mind behind your workouts, you will be able to stick to the goal.

5. DE-STRESS

Your hard work may get negatively affected and you may suffer from intestinal infection if you have a lot of stress. So, we suggest that you control your stress.

6. MINI-MEALS

We suggest that you go for small meals instead of large ones. If you have fewer calories with each of your meal, you will be able to control your weight better.

7. FLAVOR

According to research, you get eating satisfaction from the visual appearance of the meal as well as the intensity of the flavor. The satisfaction is not directly linked to the amount of food served. Therefore, we suggest that you add spices to your food.

8. DAIRY

If you reduce your consumption of dairy products, your body will start producing more fat cells. Moreover, if your body does not have the required amount of calcium, it will retain what it already has. As a result, your body will release Calcitriol, which is a compound.

9. LIFESTYLE

You may want to make exercise part of your lifestyle. This way you can change your appearance and keep the extra weight off.

10. FLEXIBILITY

You do not need to follow strict guidelines. If you have a flexible diet, you will be able to maintain your weight in a better way, says a report of the International Journal of Obesity.

11. EXERCISE

According to Brazilian scientists, exercise boosts the activity of the neurons in your body that let you know whenever you are full or not. As a result, you do not eat fast.

12. EGGS

It's a good idea to add an egg to your breakfast. This will give you enough energy to do your routine chores. As a matter of fact, 72% of an egg consistants of pure protein and only 1.5g is fat.

13. ALCOHOL

Alcohol slows down your ability to lose weight by as much as 36%. Therefore, It's a good idea to avoid alcohol while trying to get rid of the extra fat.

14. CHEW

You may want to chew your morsels properly as it boosts your satiety hormones a lot better.

Hopefully, these tips will help you lose weight.

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7 Day Sugar Detox Diet Plan – Lose Up to 10 Lbs by Flushing Out Poison

Although your love for sugar may seem benign, you're probably eating a lot more of it than you need. The not-so-sweet truth is that most of us are eating tons of hidden sugars without even realizing it. Research has shown that having a sweet tooth could lead to some serious health issues including obesity, high cholesterol and blood pressure levels, diabetes, and poor oral health.

Getting a better handle on your diet will not only help you to lose weight, but it will also boost your energy levels and help you avoid doing damage to your health. In order to do this successfully you have to get rid of those debilitating sugar cravings, otherwise your whole diet will be put in jeopardy.

There is no value in cutting out sugar from your diet for a few days, and then going back to a diet full of it, but there is a lot of value in permanently leaving it out of your diet. This article is not about some 7-day fad cleanse, but rather it's going to help you to seriously downplay sugar in your diet so that you can make it a permanent lifestyle change if you choose to do so. Your decision to detox from sugar for the next seven days will not only leave your skin glowing and your eyes sparkling, but it will also increase your energy levels, improve your digestion, and extremely help you lose much of that unwanted fat that has been stubbornly clinging to your body until now. This is your ticket to feeling great and losing weight painlessly.

Why It's So Hard to Quit Sugar? (But Ultimately Worth It!)

Being addicted to sugar is not a joke. According to some experts, sugar is eight times more addictive than cocaine and once you're hooked, the cravings can be crippling and very hard to resist. Each day you continue to feed those cravings takes you on a slippery slope towards some major health problems which include obesity and diabetes. The reason it sometimes proves hard for some people to kick the sugar habit is that the brain reacts to sugar much like it does to drugs and alcohol. That's why when you cut sugar from your diet, you actually feel the deprivation for a few days. Whenever your body is overloaded with toxins, you feel the need to continue to eat that particular food, and you get uncomfortable when you do not.

Fortunately, no matter how hooked you have been to sugar up until this moment, there's hope for you By following this sugar detox diet plan, you will be able to substitute processed sugars like cookies, cakes and sweetened beverages for natural sugars like fresh fruit without feeling the withdrawal symptoms and desires that come from quitting sugar. Although it may be a bit tough to quit sugar in the short term, your efforts will pay off as you start to notice your dreams diminishing and your energy levels rising. The long-term benefits of removing sugar from your diet are even more astounding and impossible to ignore. The long-term benefits of removing sugar from your diet are even more astounding and impossible to ignore. One of the reports in the journal circulation states that studies have shown that drinking sugary drinks is a direct cause of diabetes and cardiovascular disease, both of which kill over 180,000 people worldwide each year. That alone is reason enough to go on this cleansing program, which, incidentally is also a great 7 day anti bloat plan for diabetics.

Purpose of the 7 day Sugar Cleanse: What this detox is going to do for you?

Sugar has a way of sneaking itself into much of the foods that we eat daily. The scary thing is that it's even in a lot of the foods that we consider healthy and sugar-free! All the more reason to ensure that we help our body to get rid of toxins every once in a while. Now that you know just how bad sugar is for you, it's time to help you understand the purpose of undergoing the 7 day sugar cleanse and what exactly it's going to do for you. After undergoing this safe and easily do-able detox, you will lose weight, your taste buds will be re-sensitized and you will feel rejuvenated and energized. In fact, the purpose of this detox plan is to help you feel so good in your body at the end of the 7 days that you end up making this sugar-free diet a permanent part of your life.

This detox is not a 'quick fix' for weight loss, but it can help you to shed some unwanted fat from your body while at the same time taking a lot of the load off of body's detoxifying organs like the kidneys, bowels, and liver. This means that while your body starts to look good on the outside as the fat is melting off, you're also fast-tracking your health on the inside and helping your organs to improve their performance by giving them a much-needed break.

So, before we get started on the 7-day program, here's a recap of all the benefits that you will get from a sugar detox diet:

– Lose Weight: Sugar is the new fat, and by cutting it out of your diet you will essentially lose weight as sugar (in all its forms) is the major cause of obesity.

– Boost Energy Levels: The facts are in, rather than giving you energy as most people mistakenly believe, sugar is actually responsible for sucking the life out of most people on a daily basis. Ridding your diet of it will leave you feeling brand new and rejuvenated.

– Prevent Chronic Diseases: The science is beyond question. Over time, sugar makes you sick and overweight leading to a host of medical problems. By cutting it out from your diet, you prevent your body from developing serious health issues like cancer, heart disease, type-2 diabetes, dementia, depression, and even impotence, acne, and infertility.

Getting Started on Your Sugar Detox:

A lot of us suffer from the effects of toxicity and we do not even realize that we're only a few days away from healthier, happier versions of ourselves. Right now what you need is a clear path to detox from sugar so that you can break the cycle of sugar cravings robbing you of your health and vitality. The good news is that it only takes a few days to rid your body of these toxins and to start enjoying some painless weight loss. This detox plan is going to help you get your body and your mind back at the end of these 7 days, and hopefully keep them in an optimal state for the rest of your life (should you choose to make this a permanent change). This detox plan will also help you learn a new way to eat and live that will bring you immunity physical and mental health benefits.

Here are three simple steps to help you get started:

Step 1 – Clear Your Calendar Once you have made the decision to get started detoxing sugar from your body, it's time to give yourself the best chance of success by marking a week in your diary where you will have no important events or functions like birthdays, weddings, or special occasion meals which may cause you to derail your detox plans.

Step 2 – Get The Go-Ahead From Your Doctor Although this 7 day sugar cleanse is designed to help you lose weight and increase your overall health, it's still advisable to get the approval of your doctor first, especially if you're pregnant or breastfeeding . Other individuals who should consult with their doctor first are those who have already been diagnosed with high blood pressure, those who are underweight, and those who intend to use this as a 7 day anti bloat plan for diabetics. Even if you do not suffer from any of these conditions, it's still a good idea to consult your doctor just to be on the safe side.

Step 3 – Prepare To Go Cold Turkey As previously stated, sugar addiction is a real thing, and the only way to handle such a physiological dependence is to stop it completely. Someone who is addicted to cocaine can not have just 'one line of cocaine', the same as someone addedicted to alcohol can not have just one drink '. If you're going to kick the sugar habit, you can not have any sugar for these 7 days of detoxing. But do not worry, there are plenty of tips and tricks in this article to help you automatically reset the hormones and neurotransmitters in your body and help keep the withdrawal symptoms at bay so that you do not have to white-knuckle it through this whole process.

The Rules: Your Sugar Detox Diet Guidelines

The key to success with this 7 day sugar cleanse is to not try to 'wing it' but rather to have a full, detailed, step-by-step plan to ensure that you know what foods are allowed and which ones are not. It's also important to plan your meals and snacks in advance so that you're certain about which ingredients have added sugars. This will help you to avoid eating sugar inadvertently (which will just leave you feeling confused as to why you did not see any results from your detox). In an effort to help make it easy for you to identify the foods that are healthy and the ones that are not going to help your detox plan, here is a list of foods to enjoy and foods to avoid.

Foods to Avoid While on Your 7 day Sugar Cleanse:

– Sugar in all forms: Raw, white, brown, honey, maple syrup, artificial sweeteners, data sugar, palm sugar, coconut sugar, turbinado sugar, confectioner's sugar, agave nectar, corn syrup, maple syrup, honey – You get the point , no sugar!

– Refined Flours: This includes white bread, bagels, pretzels, cookies, cakes, brownies, and so on.

– Condiments: A lot of added sugar is hiding inside balsamic vinegar, sauces, dressings, and marinades. Always check these for added sugars.

– Dried Fruit: A lot of people do not realize that dried fruits like raisins and dates actually have a lot more sugar than fresh fruit and that is detrimental to your diet. During your detox period, stick to fresh fruit only.

– Beverages: Stay away from alcohol, sodas, fruit juices, and sweetened tea or coffee. To sum it all up, stop eating all forms of sugar and flour products. These cause an increase in cravings and slow down the metabolism, which ultimately leads to fat storage. Stick to fresh whole foods during this week-long detox. To make it even easier to attend to this list, try to avoid any foods that come in a box, package, can or that has a label, but if you must use them, than scrutinize the ingredients to ensure that there is nothing in it that will hurt your chances of success. Asa general rule, avoid foods with ingredients ending in 'ose. like fructose or dextrose. or 'syrup' like corn syrup or refiner's syrup.

Foods to enjoy:

– Fresh fruit: All fresh fruit is great for your detox, so have at it! It's the lowest sugar snack that you can have and it is packed full of fiber and antioxidants which help you lose weight and keep you feeling full.

– All Vegetables: As for the vegetables, make sure you pile lots of fresh ones on your plate at every meal.

They are not only good for your body but also help feel full faster while eating less overall

– Meat and Seafood: Lean red meat, skinless chicken, fish (fresh, canned in water or olive oil), shrimp, crab, beef, lamb, turkey, and bison are among the healthy choices you can make to create delicious, flavorful meals .

– Whole Grains: Opt for brown rice, wild rice, quinoa, barley, millet, buckwheat, sorghum, oats and other healthy whole grains.

– Legumes and Beans: Include a lot of red, green and black lentils in your diet. Chickpeas, navy beans, kidney beans are also a great addition to your meals.

– Nuts and Seeds: Raw unsalted almonds, macadamias, Brazil, walnuts, cashews, peanuts, raw unsalted sesame, pumpkin, and sunflower seeds. You can also have nut butters with no added sugars.

– Beverages: Drink lots of water (2-3 liters per day is recommended), unsweetened white, black or green tea and unsweetened almond or nut milks.

– Condiments: Red wine vinegar, apple cider vinegar, extra virgin olive oil, unprocessed coconut oil, and sesame cacao.

– Protein Powder: Sugar-free protein powders are fine to have while you're detoxing, as are eggs, butter and all spices (especially vanilla and cinnamon). All in all, there are a lot of foods that can reverse the effects of sugar addiction and help you rewire and reset your brain and body so that you do not get cravings during the transition period from a diet that's soaked in sugar to one that is healthy and delightful. Most people think 'no sugar = no fun' and they believe that a diet without sugar has to be bland and boring, but as our sample menu below will show, that could not be further from the truth.

7 Day Meal Plan – Your Sugar Detox Diet Simplified:

The secret to removing sugar from your diet and still being satisfied lies in modifying your favorite foods and making sure that you're not left feeling stripped. The trick is to make healthier and and more fundamental substitution that please your taste buds. For example, rather than having a big slice of chocolate cake for dessert, you can satisfy your longing for sweetness with a healthy fruit salad and still stay safely within the guidelines of your sugar detox diet. And as the toxins leave your body and your taste buds start to improve, you will marvel at just how scrumptious fresh fruit actually is!

Here is a Sample 7-day Menu:

Day 1 Breakfast: Eggs cooked fried with avocado or olive oil, avocado, handy of spinach

Snack: Raw vegetables and spicy Mediterranean dip

Lunch, Turkey lettuce cups, tossed green salad with tomatoes, sweet peppers, and cucumbers, dressed with vinegar and olive oil

Snack: Tomato, cucumber, and feta salad

Dinner Chicken, grilled with fresh herbs, light vegetable soup, cauliflower rice lightly sauteed

Day 2 Breakfast: Blueberry smoothie – 1 1/2 cups almond milk, a cup of frozen blueberries, 1 portion protein powder, 1 tbsp chia seeds, 1 tbsp coconut oil, handy spinach, and ice

Snack, 3 hard-boiled eggs, remove the yolks if you desire

Lunch, Light vegetable soup, green salad with tomatoes, sweet peppers, and cucumber dress with vinegar and extra virgin olive oil

Snack, Vegetables (celery, cucumber, bell pepper, or carrots), hummus

Dinner Italian green bean salad with low-carb cheesy bread sticks

Day 3 Breakfast: Eggs, scrambled, with sauteed spinach 8 mushrooms and salsa (check for added sugar)

Snack, Handful of Tamari almonds

Lunch, Light veggie soup, zucchini noodles

Snack, Raw Vegetables with spinach dip

Dinner Baked organic chicken breast, roasted asparagus with salt, pepper, and nutritional yeast

Day 4 Breakfast: Feta fritter with sun-dried tomatoes

Snack, Apple, 2 tbsp almond butter

Lunch, Avocado egg salad with mixed greens or have it over some seeded crackers

Snack, Low fat cottage cheese (1/2 cup) on cucumber slices

Dinner, Turkey lettuce wraps with sauteed peppers, mushrooms, spinach

Day 5 Breakfast: Peanut butter smoothie (2 cups almond milk, handful of spinach, 1/2 cup frozen zucchini, 2 tbsp cacao nibs, 2 tbsp peanut powder or peanut butter, 1 tbsp chia seeds, 1 tbsp coconut oil

Snack: Tamari almonds Lunch, Cilantro Chicken Salad

Lunch, Low-carb sweet pepper poppers, green salad with lemon and olive oil dressing

Snack, 3 hard-boiled eggs, remove yolks if desired

Dinner: Lettuce-wrap beef burger with onion and tomatoes, sweet potato wedges (tossed lightly with olive oil and seasoned with chili powder, salt, and pepper), green salad dressed with olive oil and lemon

Day 6 Breakfast: Cheese and spinach omelet

Snack, 1/2 cup ricotta with 1/4 tsp. vanilla extract, with vanilla stevia to taste

Lunch, Low-carb sweet pepper poppers, green salad with lemon and olive oil dressing

Snack, Peanut butter (or any other nut butter with no sugar added) on celery

Dinner Stuffed chicken, mushroom, and spinach (baked), with tomato, cucumber, feta salad

Day 7 Breakfast, Crust-less egg muffin, single serve

Snack, Small handicraft of blueberries

Lunch, Chicken broth (chopped green onion and cilantro, pink salt, turmeric, ground pepper, red chit flakes), organic chicken breast seared and diced

Snack, Small portion of raw nuts

Dinner, Chicken drumsticks with garlic and lemon, zucchini noodles

Remember that this is a sample menu and it is easily interchangeable and adaptable to suit your needs, so feel free to swap around a few of the options and customize the menu plan to make it work for you.

Tips and Tricks, Fast-track Your 7 Day Sugar Cleanse:

Results Tip # 1 – Start an exercise plan that includes strength training. Strength training win not only benefit your body during this sugar detox period, but it win continue to help you keep your blood sugar levels steady even after your detox is done. The more you use your muscles, the more glucose they require and use from your bloodstream. Less glucose in your bloodstream means less elevation of your blood sugar (and also reduced cravings later when your blood sugar levels begin to go down). Having lean muscle on your body ensures that your body gets more blood glucose out of your bloodstream and into your muscles, therefore exercise is the way to go if you want to experience really mind-blowing results with this 7 day sugar cleanse diet. Exercise also releases feel-good hormones called endorphins into your bloodstream. This is great because when you feel good, you're more likely to be able to resist mood eating. During this detox period, aim for at least an hour of strength training exercise like spin class or Tabata each day. You do not even need the gym or any equipment, but the type of exercise that you choose has to be vigorous enough to make you sweat, like going for a run or hot yoga. This helps increase your lymph flow and circulation which in turn helps you to sweat out toxins.

Tip # 2 – Eat a high-protein meal first thing in the morning. The reason that so many people reach for sugary foods first thing in the morning is that when you wake up (after fast an night), the garb levels in your body are low and the insulin levels are high. During your sugar detox week, rather than reaching for something sweet, combat that temptation by eating a protein-rich meal instead. This will not only fill you up without spiking your blood sugar through the roof, but it will also start to re-condition your brain and your body to start using protein as the primary source of energy. Refer back to the list of foods to enjoy as well as the 7 day sugar cleanse sample meal plan to see what a breakfast high in protein looks like. A favorite among some people who have undertaken this detox plan is the protein shake. It's healthy, easy to make, and saves a lot of time. Although it's important to have protein at every meal, when you power up your day with a protein breakfast, you ensure that you balance your blood sugar and insulin, which significantly reduces the number of sugar cravings you get through the day.

Tip # 3 – Lower your stress levels: Swap 'distress' for' de-stress .. The reason why stressed-out people often reach junk food is that stress increases your cortisol hormone levels, causing you to feel hunger while at the same time stimulating fat storage (especially bevy fat). This is also one of the causes of type-2 diabetes. Fortunately, recent scientific studies have discovered a way to de-stress and reverse that process. It has been shown beyond doubt that just taking a series of deep, relaxing breaths not only moves you out of the stress state but also triggers the vagus nerve which makes your metabolism burn fat instead of storing it it's hard to fathom that something as simple as deep breathing could actually make much of a difference in your results, but it's true. Try it for yourself. This is something that you can do anytime, anywhere, so there is really no excuse to let stress derail your efforts during your 7 day sugar cleanse. If you would rather try something different, by all means, go for it! Pet your cat, take a walk, tell jokes with your friends and family, watch a funny movie, read a good book, take a nice long soak in the tub – whatever it takes to help you de-stress and unwind even for just a few minutes at a time will produce amazing results.

Tip # 4 – Be ready for emergencies; Keep healthy snacks with you always If you've ever been on any kind of diet, you've noticed that (as sure as Murphy's Law) the worst cravings always hit when there is not a fruit stand, farmer's market, or a healthy restaurant in sight, but you can bet that there will always be at least three fast-food restaurants, two vending machines, and a donut shop just a stone's throw away! This is why you always need to be prepared with a healthy food pack so that you do not end up making bad choices when cravings hit and there is not a healthy snack around. Keep an emergency food pack with you at all times. In fact, you could prepare a few and keep them in your car, laptop case, office, and anywhere else you can stash them. Fill your food packs with lots of protein-rich foods like nuts and seeds, (for example, Artisana nut butters), walnuts, almonds, pumpkin seeds, turkey jerky, salmon jerky, coconut butter almonds, unsweetened wild berries, canned wild salmon or sardines, and other portable trips. Try to have a combination of carbs, good fats, and protein in every snack. This makes it really easy to make a good choice when your blood sugar is dropping and you need something to tide you over till the next meal.

Tip # 5 – Fight Sugar With Fat, Eat lots of healthy fat Fat has been blamed for obesity for far too long, but now everyone is starting to understand that sugar (along with flour) is the real culprit behind weight gain. Fat makes you feel full for longer, helps to keep your blood sugar levels steady, and it's necessary for fueling the cells in your body. In addition to all that, fat also helps to transport essential vitamins and minerals in your body. Make sure that you have enough good fats like omega-3 fats from fish, nuts, seed, coconut butter, extra virgin olive oil, and avocados at every meal, along with lots of protein.

Tip # 6 – Put out the fire (of inflammation). According to studies, inflammation triggers imbalances in the blood sugar, resistance to insulin, pre-diabetes, and type-2 diabetes, and the most common source of inflammatory foods is sugar (and flour, and trans fats). By staying away from sugar, you significantly reduce the potential of inflammation, but there are also other foods that can trigger inflammation, and in order to rule out any hidden food sensitivities you may have, it's best to stay away from some of the more common culprits during your detox. For the duration of your sugar cleanse, stay away from gluten and dairy. It could be that if you go without them for a few days you'll find that you start to crave them, but remember that we usually crave foods that we're allergic to, and although getting off them may not be easy, if you are indeed sensitive to these foods, then after just a few days without them you will feel relief from the cravings and many of your symptoms will start to fade.

Tip # 7 – Make Time for your Zzzzz, Get plenty or regular sleep When you do not get enough sleep your appetite hormones are affected, driving sugar cravings through the roof. In studies conducted on college students, they were deprived of just two of the recommended 7 to 9 hours of sleep, and this led to a marked rise in the hormones responsible for feelings of hunger, and a significant decrease in the hormones that suppress appetite. They had huge sugar and Garb cravings (and not the good kind of Garbs). Whenever you do not get enough sleep your body desires energy and will crave those sugars that can be quickly absorbed. The best way to fight against this urge to overeat is to get more sleep and 'sleep' those cravings away. But remember, it's not only lack of sleep, but also sleeping at erratic times that raises your cortisol levels and causes sugar cravings to intensify. When you do not have a regular schedule for sleeping it interferees with your ghrelin and leptin levels (the hormones responsible for controlling hunger and satiety). By getting at least seven hours or more sleep, at about the same time each night (within about an hour), you will help your body to be consistent in ramping up fat loss during this sugar detox.

In Conclusion This 7-day sugar cleansse is much easier to follow than you may think, and you've already taken the first step towards success by reading to the end of this article. Now you know everything you need to know about the 7 day sugar detox diet and how it can help you lose up to 10Ibs (in addition to other physical benefits). The meals are all designed to be quick and easy to make, which makes this the ideal 7 day sugar detox plan for students as well as anyone who is too busy to prepare complex meals. Although the first few days may prove to be a challenge, following the steps outlined and staying true to your goal, you will start to feel amazing in no time at all!

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A 7-Day Workout And Fitness Plan For All

While a week-long total-body reform and complete overhaul do not exist, a 7-day workout and fitness plan for all that will have you jump-starting your way to successful and long-term improved body composition do. The key to any diet and workout plan is persistence with the spokes on the key being good form, consistent reps, a good diet, and lots of water. The first three weeks of any diet are critical and the first week itself can make or break you on the way to starting a good habit. Therefore, consistency is the name of the game. We've compiled a complete 7-day workout and fitness plan for you with step by step instructions, tips, and encouragement for along the way.

A Few Tips to Begin With

1. Prepare yourself.

This means preparing both mentally and physically. For your seven-day commitment to work, you need to commit to it with your whole mind and body. Admit to yourself that it is not going to be easy, but it is something you can do. Set a goal for yourself each day and for the end of the week. Tell yourself that you may not see huge differences by the end of those seven days, but you are laying a strong foundation.

Preparing also means that you may need to make some changes to your schedule or plan appropriately so that you will follow through with the diet and workout. Plan to go grocery shopping and prep food for the week on a day when you have time. Take time to write out your schedule so you can find appropriate exercise times around your busy schedule. These should be times that you can not make excuses. If you have a family, prepare them as well letting them know that for this week, you are committed to your exercise and diet schedule.

2. Determine where you are going to exercise.

If you have access to a gym, that is great. If you do not, you will need to plan to exercise at home which may mean buying the necessary equipment or ensuring you have something at home with which to perform the exercises. You can also consider asking your local gym for a free 7-day membership or trial. Several offer promotional trials.

3. Keep your goals and focus in mind.

It takes twenty-one days to make a habit but only one to break it. Psychologists and therapists will tell you that when you write down your goals and put them in a visible place, you are more likely to pursue them, especially when it becomes difficult to do so. When you really want that ice cream or do not feel like you can do that last rep, think of your goals, smile, breath, and stay focused.

The exercises and diet in this 7-day rapid weight loss program are designed to go hand-in-hand to help you gain muscles and flatten your tummy in 7 days. If possible, try not to substitute without otherwise instructed. You will see that each day has an encouragement, a tip, a diet plan, and exercises for the morning, evening, and night. Although this may seem difficult, rapid weight loss requires keeping your metabolism boosted and this can only be done by eating a good diet through the day in tandem with exercises.

Meals and snacks should be as often spaced out as possible with about 2 hours between each. With the gym routines involving weights, a good rule of thumb is that you should have enough weight to be challenging but not strictly difficult. If you can not finish the final set of reps, that is alright as several trainers suggest that taking your muscles to the point of failure will build them the best. It is also more than exclusive to use lighter weights and be able to finish all the reps. Taking muscles to failure will build reps while using lighter weights will tone. Either way, be sure to focus on form and exercising the muscle from both angles. This means that you do the repetitions slowly both up and down.

You may also notice that you will be eating a lot of food. This is necessary for both your metabolism and to give you the energy to be able to complete the exercise routines. You are welcome to eat lots of fresh vegetables, especially on your salads as these will help fill you with fiber and extra needed water. Beverages should be limited to water, coffee with minimal sweetener and no cream, and sugar-free iced or hot teas.

Day 1

Encourage: Have fun today! Try out the exercise and enjoy your food. Tell yourself this is the first day, and you can do it.

Tip: Today will feel like a breeze since it is your first day. Do not overdo things though. Work on having a correct form with not too much weight and make sure to hydrate appropriately.

Morning Routine: Pushups (3 sets of 10-15 reps), Jumping Jacks (3 sets of 10-15), standing squats (3 sets of 10-15). First thing in the morning, complete one set each of these exercises for a total of 3 sets each alt, for example, 1 set of pushups, 1 set of jumping jacks, 1 set of squats, and repeat. This will get your body warmed up and your blood pumping. It is suggested that you complete these exercises right before or right after your morning shower.

Morning Meal: 3 egg whites with mushrooms and spinach, 1 slice whole-grain toast, 1 cup of coffee with either 1 tsp of sugar or 1 pack of sweetener, 1 cup of skim milk

Snack: 1 cup of nonfat plain Greek yogurt, 1/2 cup of blueberries, 1 tsp. of honey (optional), 1 tbsp. almond slivers

Afternoon Routine: 20-30-minute walk / jog / run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class.

Afternoon Meal: 2 Cups of spinach and kale mixed together, 1 6 oz chicken breast, top with your choice of veggies such as cucumber slices, cherry tomatoes, zucchini slices, carrots, etc., 1 tablespoon low-fat dressing (balsamic, vinegar and oil, fat-free, etc.). Beverages can include sugar-free iced tea, hot tea, and water.

Snack: Six baby carrots, 2 tablespoons of hummus, 1 cup of coffee (optional) with either 1 tsp sugar or 1 package of sweetener (optional)

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.), Bench Press 3-4 sets of 10 reps, incline dumbbell press (2 sets of 10 reps), Dumbbell Flies (3 sets of 10 reps), In-and-Out Sit Ups (3 sets of 10 reps), Plans (3 sets of 20 seconds). Between each set of reps, rest for 30 seconds.

Evening Meal: 4-6 ounces Grilled Salmon, 1 cup whole grain rice, 1 cup diced cantaloupe, 1/2 cup raspberry sorbet (feel free to add spinach or vegetables to the rice or salmon)

Snack: Apple with 1 tbsp. Peanut Butter

Day 2

Encourage: You made it through day one making you a rock star! Today, keep up the energy and try your hardest to eat all the food for each meal and snack. Likewise, you may need to stretch but that is a great sign because it means you are working those muscles.

Tip: As stated above, try to eat all the food on your menu. You want your body to think that it is going to get all the food it needs without needing to store fat-essentially, you are convicting it to burn fat. Since you are likely to be sore, try to find times to stretch today and take your time with your exercises, especially the evening routine. Keep focusing on form and drinking lots of water.

Morning Routine: Burpees (3 sets of 10-15 reps), Crunches (3 sets of 10-15 reps), Bicycle Crunches (3 sets of 10-15 reps). Perform these in the same way that you did the exercises during the Day 1-morning routine.

Morning Meal: 1/2 cup of oatmeal, 1/2 cup blueberries or raspberries, 1 cup low-fat milk, 1 tsp maple syrup or Agave nectar (optional), 1 cup of coffee with 1 tsp sugar or 1 packet of sweetener optional)

Snack: 1 hard-boiled egg with 1 tsp hot sauce (optional) or a dash of salt and pepper

Afternoon Routine: 20-30-minute walk / jog / run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: Large romaine salad (about 2 cups), 6 ounces grilled chicken, celery, mushrooms, 2 tbsp. low-fat cheese, 1 tbsp. low-fat dressing (as listed above), feel free to top the salad with other veggies to your liking.

Snack: 1/2 cup vanilla yogurt (fat-free), 1 apple (sliced), 1 tbsp. chopped walnuts

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.), Barbell squats (3 sets of 10 reps), Barbell Lunge / Weight Lunge (3 sets of 10 reps), Lying Leg Curl 3 sets of 10 reps), Seated Leg Curl (3 sets of 10 reps), Calf Raises (3 sets of 10 reps), Side plank increases (3 sets of 10 reps), Leg Raises (3 sets of 10 reps).

Evening Meal: 4-6 ounces of grilled or sautéed shrimp (cook in 1 tsp olive oil with 1 tsp chopped garlic), 1 steamed artichoke (with salt and pepper), 1/2 cup of couscous (whole wheat with an optional: 2 tbsp. diced bell pepper), c cup garbanzo beans, 1 tbsp. fat-free honey mustard dressing.

Snack: 1 stick fat-free mozzarella string cheese

Day 3

Encourage: You may start to feel like you're dragging today if that is because of your muscles, you feel generally tired, or whatever else. Know that this is completely normal for midway through your week. Your body does not want to be worked too hard (especially if it is out of the ordinary). Just remember yourself that you're doing an awesome job and look at your goals to refocus yourself.

Tip: Focus on your goals today. Remind yourself what are the obstacles that you face when working towards your goals. Think about how your body and mind feel and assess if these may be some of those obstacles.

Morning Routine: Stretching Routine / Yoga: This morning, since you've had two full days of working out most of the muscles in your body, you should aim to do a 10-15-minute stretching routine or yoga this is a great way to relax your muscles but still get your metabolism working. You can easily search the internet for “15-minute morning stretching routine,” or “15 minute morning yoga routine,” and find thousands of options such as this one, https://www.youtube.com/watch?v= T0_X02wY6YI .

Morning Meal: 1 whole grain English muffin OR 1 slice of whole grain toast, 1 tbsp. peanut or almond butter, 1 tbsp. fat-free jam, 1 hard boiled egg, 1 cup of honeydew, 1 cup of skim milk, 2 slices of turkey bacon, 1 cup of coffee with 1 tbsp. of sugar or 1 packet of sweetener (optional).

Snack: 1 cup low-fat yogurt (plain or vanilla), 1/2 cup sliced ​​strawberries, 2 tbsp. granola or muesli.

Afternoon Routine: 20-30-minute walk / jog / run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: Roast Beef OR Grilled Chicken Lettuce Wrap, 3 medium tomatoes, 1 tsp horseradish, 1 tsp Dijon mustard, 1/2 cup lentils or pinto beans, 1 tbsp. light dressing (Caesar is recommended but the dressing is optional).

Snack: 2 tbsp. guacamole, 8 baked or blue corn chips, 1 cup of sweetener (optional)

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.)

Evening Meal: 4-6 ounces halibut (grilled in light oil), 1/2 cup sautéed mushrooms in light oil, c cup yellow onion sautéed in light oil, 1 cup of green beans (can be sautéed too), 1 cup of arugula , cherry tomatoes, 1 tbsp. light dressing, 1/2 cup unsweetened applesauce with c cup fat-free vanilla yogurt.

Snack: 1 apple with 1 tbsp. peanut or almond butter

Day 4

Encourage: It's OK at this point to tell yourself you only have three days left (while secretly in your head reminding yourself only 3 days of this program). You've done great the past three days. Think of how your focus has improved, how your mood has improved, how you are sore (in a good way) and keep pushing through.

Tip: Because your muscles are sore, focus intensely on form today. This may mean that you need to lower the weight or you will take more time to get the reps.

Morning Routine: Burpees with High Knee Jump (3 sets of 10 reps), Side twists (3 sets of 10 reps), Mountain Climbers (3 sets of 10 reps).

Morning Meal: Breakfast burritos made with 4 scrambled egg whites, 2 tbsp. diced red bell peppers, 2 tbsp. salsa, 1 tbsp. diced episodes, 2 tbsp. low-fat cheese, 1 tsp fresh cilantro, c cup re-fried black beans (fat-free), all wrapped in a whole wheat tortilla (you can choose either medium or large), 1 cup of skim milk, 1 cup of coffee with 1 tsp sugar or 1 packet of sweetener (optional)

Snack: 1 stick of fat-free mozzarella cheese made with skim milk, 1 cup of grapes (red or green)

Afternoon Routine: 20-30-minute walk / jog / run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: Grilled turkey burger in a lettuce wrap or on top of a salad of 1 cup spinach, 1 cup kale, cherry tomatoes, 2 tsp Parmesan cheese, 1 tbsp. light dressing.

Snack: 1 pear, 1/2 cup fat-free Greek yogurt with 2 tbsp. almond slivers

Evening Routine: Wide-arm pushups (3 sets of 10 reps), Closed-arm pushups (3 sets of 10 reps), Overhead Dumbbell Extension (3 sets of 10 reps), Triceps press (3 sets of 10 reps), Triceps kickbacks

Evening Meal: Large mixed green salad, 4-6 ounces of the sliced ​​chicken breast, lightly sautéed asparagus, 2 tbsp. Parmesan cheese, 1 tbsp. olive oil, 1 tbsp. balsamic dressing.

Snack: 1 large pear, 1/2 cup fruit sorbet

Day 5

Encouragement: “I think I can! I think I can!” This is your mantra for the day. You've completed four days of a harsh diet change and extreme increase in exercise and should be proud.

Tip: Keep up your water intake and address any sore muscles by stretching and / or taking a nice long Epsom salt bath. The worst thing you can do at this point is not complete any of the exercises, so if that means decreasing the weight or taking more time, then opt for that over skipping them altogether.

Morning Routine: Pushups (3 sets of 10-15 reps), Jumping Jacks (3 sets of 10-15), standing squats (3 sets of 10-15). First thing in the morning, complete one set each of these exercises for a total of 3 sets each alt, for example, 1 set of pushups, 1 set of jumping jacks, 1 set of squats, and repeat.

Morning Meal: Omelette with three large scrambled egg whites, 1/3 cup diced mushrooms, and onions, 2 tbsp. low-fat cheese, 2 tsp pesto (optional), 2 tbsp. salsa (optional), 1/2 cup of fresh raspberries, 1 slice of whole grain toast, 1 cup of skim milk, 1 cup of coffee with 1 tsp sugar or 1 packet of sweetener (optional).

Snack: 1/2 cup low-fat, unflavored Greek yogurt, 1/3 cup blueberries, 1 tbsp. ground flaxseed, 1 tsp honey (optional).

Afternoon Routine: 20-30-minute walk / jog / run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: 4 ounces of sliced ​​turkey, 5 slices of tomatoes, 1 cup arugula, 1 tsp fresh thyme, 1 tbsp. fat-free dressing, 1 orange.

Snack: Smoothie-1/2 cup fat-free yogurt, 1/2 cup skim milk, c cup sliced ​​strawberries, 1/2 banana, 1 tsp honey (optional).

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.), Dead lifts (3 sets of 10 reps), Barbell Row while bent over (3 sets of 10 reps), Bicep curls (3) sets of 10 reps), Back extensions (3 sets of 10 reps), planks (3 sets of 20 seconds), Side hip raises (3 sets of 10 reps).

Evening Meal: 4-6 ounces Pork tenderloin, stir-fried onions, broccoli, bell peppers, and zucchini, 1/2 cup couscous, 5 logo slices, 1 tsp chopped cilantro, 1 tbsp. fat-free dressing.

Snack: 1 medium pear, 1 tsp cinnamon

Day 6

Encourage: Almost there !! You are one day away from keeping your commitment to yourself that at times, you did not think was possible. Be happy and strong about the choice you've made and let it inspire you to work through these last two days.

Tip: You may consider adding a little weight (an extra 2 lbs. For example) or trying to add one extra rep. You'd be surprised how quickly the muscles can heal and strengthen when you are feeding yourself such a healthy diet.

Morning Routine: Burpees (3 sets of 10-15 reps), Crunches (3 sets of 10-15 reps), Bicycle Crunches (3 sets of 10-15 reps).

Morning Meal: 1 hard-boiled egg with salt and pepper, 1 slice of whole-wheat toast topped with 1 tbsp. peanut or almond butter and 1 medium sliced ​​banana, 1 cup of skim milk, 1 cup of coffee with either 1 tsp sugar or 1 packet of sweetener (optional).

Afternoon Routine: 20-30-minute walk / jog / run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: 2 cups of spinach, 1/2 cup arugula, 2 tomatoes sliced, 1 4-ounce grilled chicken breast, 1-ounce goat cheese, 4 dried, steamed, and sliced ​​figs, 2 tsp olive oil, 1 1/2 Tbsps. almond slivers (optional)

Snack: 1/2 cup raspberries with 1/2 cup fat-free vanilla yogurt

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.), Barbell press (3 sets of 10 reps), Shoulder press (3 sets of 10 reps), machine shoulder press (3 sets of 10 reps), lateral raises (3 sets of 10 reps), bicycle crunches (3 sets of 10 reps), leg lifts (3 sets of 10 reps).

Evening Meal: 6 ounces of grilled steak slices, 1 medium tomato diced, 1/2 cup shredded lettuce, 2 tbsp. fat-free cheese, 2 tbsp. salsa, 2 medium wheat tortillas.

Snack: 1 orange

Day 7

Encourage: You have made it! Finish out the day strong and modestly reward yourself!

Morning Routine: Yoga / Stretching Routine (as listed above)

Morning Meal: 1/2 cup of oatmeal, 1/3 cup blueberries or raspberries, 1 tbsp. honey (optional), 1 cup of fat-free milk, 1 cup of coffee with 1 tsp sugar or 1 packet of sweetener (optional).

Snack: 1 slice of whole-grain toast with 1 tbsp. peanut butter and 1 medium sliced ​​banana

Afternoon Routine: 20-30-minute walk / jog / run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: 2 slices of whole wheat toast, 1 tbsp. fat-free mayo, 4 slices of turkey bacon, 2 large leaves of lettuce, 1 medium tomato slices, 1 medium orange.

Snack: 1 green bell pepper, 3 tbsp. hummus

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.), barbell curl (3 sets of 10 reps), hammer curl (3 sets of 10 reps), concentration curl (3 sets of 10) reps), preacher curl (3 sets of 10 reps), planks (3 sets of 10 reps), side hip raises (3 sets of 10 reps).

Evening Meal: Quinoa bowl with black beans-1/2 cup quinoa, c cup fat-free black beans, 1 sliced ​​avocado, 3 Tbsp. salsa or Pico De Gallo, 2 tbsp. freshly chopped cilantro.

Snack: 1 cup of fruit sorbet

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Type 2 Diabetes and Weight Loss – Best Fat Burning Ingredients

If you are looking into supplements to use while on your fat loss plan; chances are you are looking at one of the many fat burning products. There are thousands of these to choose from. Do a quick online search of “fat burners,” and you will find a huge number to click on. Which fat burning ingredients deliver? And which ones are ineffective?

Let us look at the best fat burning ingredients to look for any product you are considering …

1. Caffeine. First up you have caffeine. Most people already know of caffeine from the cup of coffee they drink every morning. It just happens to be one of the best fat burning ingredients as well.

Caffeine is an excellent way to help not only boost your energy levels but to also kick-start your metabolic rate as well. It will help you burn calories all day long, thus experiencing greater fat loss results. Many find caffeine also helps decrease their appetite.

2. Bitter Orange . Bitter orange is another ingredient you may come across when selecting fat burning products. It is not common, but one that is powerful. This one is a stimulant also, just like caffeine, but serves to boost your metabolic rate to a higher degree.

Note, this one can increase your heart rate, so check with your doctor before consuming it. Bitter orange will also help increase your energy level and improve mental focus and drive in the gym.

3. Citrulline Malate. Want more power? If so, Citrulline Malate is a great go-to. This compound will help dilate the blood vessels, increasing oxygen flow through the body and the muscle tissues. The result is you can ward off fatigue, exercising harder for longer.

Those who use this product tend to find that they can do a few more reps during each set, thus increasing their overall metabolic response.

4. Green Tea Extract. It has been long known green tea is excellent for boosting fat loss results. A few cups each day can help to increase thermogenesis in the body and may also contribute to ward off cardiovascular disease and some types of cancer.

If you are not one to drink a lot of green tea, not to worry. Now you can get the benefits by having the extract. This one is not as powerful of a stimulant as caffeine is either, so is perfect for those who may be exercising closer to bed or who can not tolerate caffeine.

5. Yohimbe. The last ingredient to look for is Yohimbe. This one is good when you get down to those final few pounds you can not seem to lose. Yohimbe helps to increase blood flow to stubborn fat areas (the lower abs, thighs, and lower back), which then helps mobilize the free fatty acids better.

If you take this before a workout, you will utilize fatty acids as a fuel source better than you would without it. It seems to work especially well when you do intense exercise such as weight lifting or sprint training followed by moderate intensity exercise. This way, the intense exercise frees the fatty acids up while the moderate intensity exercise helps burn them.

Keep these ingredients in mind as you are on the hunt for your next fat burner. When used correctly, those supplements can make a difference to your overall results.

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10 Golden Rules for Losing Weight Without Losing Your Mind

Not everyone is good at losing weight. Some of us often need to try harder than others. A lot of factors influence the weight loss process, including age, gender, metabolic rate, diet, and physical activity level. In this post, we have 10 essential weight loss tips that will work, as long as you follow a good diet plan and exercise regime.

1. Do not stress. That's one of the fundamental rules for losing weight. People often believe that spending hours in the gym is enough for losing pounds, which sadly is not true. You have to avoid over thinking about the entire process.

2. Sleep enough. An adult person needs at least seven hours of sound sleep each day, and this does not mean taking small naps. You have to sleep enough so that your body can take the toll of exercises.

3. Do not skip your breakfast. Your breakfast should be the first and most heavy meal of the day because your metabolism rate is at its best. Make sure that you eat the right things, which can include oats, eggs, and fruits.

4. Add some nuts and seeds. Craving for smaller meals and snacks is absolutely normal, but instead of eating cookies and junk food, you can switch to nuts and needs. A spoon of flax or chia seeds is ideal for every meal too.

5. Hydration is essential. You do not need magic weight loss drinks. Just drink enough water each day, and if possible, opt for vitamin enhanced water . Also known as alkaline water, it can help in regulating the metabolism rate.

6. Ditch sugar. If you cut down sugar intake for a month, you will see some significant changes in your body. Avoid all sorts of food that have any form of refined sugar. Fruits also have sugar and should be taken in moderation.

7. Do not miss your carbohydrates. People often believe that carbs should be ignored completely, which is not the ideal thing to do. Ideally, it is best to choose some of the complex carbohydrates, which require more time for digestion. Examples include oats and brown rice.

8. Do more of strength training. If you are extremely focused on losing weight from certain parts of the body, weight training and HIIT workouts are your best choices. Cardio is important, but it should not be the prime concern all the time.

9. Opt for tea, not coffee. A cup of coffee per day will not hurt you for sure, but it is always best to go for teas. Herbal teas, including jasmine, chamomile, green tea, are great for the body and should do wonders to keep you away from aerated drinks and sodas.

10. Focus on long-term results. Weight loss is a process, which takes time. Fad diets and exercise regimes may help in losing a few initial pounds, but the results often do not last. You need to focus on eating right, and there is no reason to skip exercise. Try to lose weight sustainably.

Lastly, make sure that you are not losing your mind to dieting. As long as you have balanced meals, you should do fine.

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8 Effective Weight Loss Tips

You may have read some common weight loss tips, such as taking in fewer calories, burning more calories and avoiding junk food. However, the sad truth is that the majority of fast weight loss plans and diets do not work. If you are struggling to shed a few pounds, you may want to try the following tips.

1. Go For a Glucomannan Supplement

According to several studies, glucomannan helps you lose weight. Actually, this fiber absorbs water and stays in your colon for a while. As a result, you do not feel hungry for a while. And you do not eat a lot of calories. Some studies show that glucomanna can help with weight loss if consumed on a regular basis based on your doctor's advice.

2. Reduce your intake of Added Sugar

In today's diet, added sugar is one of the worst ingredients. The majority of people are having too much of it. According to some studies, the consumption of sugar may lead to obesity, heart diseases and type 2 diabetes.

So, if you want to shed some pounds, we suggest that you reduce your intake of added sugars. However, do not forget to read labels as some health foods are heavy with sugar.

3. Consume Refined Carbs Wisely

Typically, refined carbohydrates are grains or sugar that does not have nutritious or fibrous parts. According to research studies, refined carbohydrates may increase your blood sugar quickly, leading to fears and hunger. As a result, you end up eating a lot more a few hours later. As a matter of fact, consuming refined carbohydrates may lead to obesity. So, if you want to eat carbohydrates, you may want to consume them with natural fiber.

4. Go on a Low Carbohydrate Diet

You may want to stick to a low carbohydrate diet if you want to enjoy the benefits of carbohydrates restriction. According to many studies, this diet can help you shed twice as much as weight as you can lose with a standard diet. At the same time, this diet can improve your health.

5. Use Smaller Plates

If you eat in smaller plates, you can consume fewer calories, according to some studies. This weird trick does work. If you eat in larger plates, you will end up eating more. This is common sense.

6. Apply Portion Control

For many reasons, portion control can be helpful. According to experts, if you maintain a food diary to record what you eat, you will be able to lose weight fast. As a matter of fact, anything that can increase your awareness of the foods that you should eat is helpful.

7. Brush Your Teeth Before Bed

This tip is not backed by any studies, but many experts recommend that you brush your teeth after dinner. This will help you avoid eating the late-night snack. So, you may want to make it a habit to brush your teeth before hitting the bed.

8. Eat Spicy Foods

You may want to go for spicy food every now and then. For instance, you can opt for Cayenne pepper that is rich in Capsaicin. This compound can boost your metabolism and help you control your appetite.

Hope these 8 tips will work for you.

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Different Ways To Boost Your Metabolism

If you want to get slim, you may want to burn more calories. For burning more calories, we suggest that you boost your metabolism. As a matter of fact, this will make it easier for you to shed the extra ponds and maintain your weight.

Strength training

According to latest research, you can help your body burn a lot more calories in an efficient manner, especially if you go to the gym on a regular basis. For instance, if you do strength training a few times per week, you can boost your metabolism by 50%. So, it's a good idea to make these boosters an essential part of your routine.

Omega-3's

You may have heard that some people eat fish heavy with omega-3 fatty acids. The reason is that these fish help you amp up your metabolism. The fact of the matter is that omega-3s help your body reduce inflammation and maintain blood sugar.

As an alternative, you can consume some supplements as well. According to Hyman, it's a good idea to consume around 1,000 mg of omega-3 fatty acid on a daily basis.

Strengthen your muscle

Your muscle weighs more than the body fat. Aside from this, your muscle consumes more energy. According to health experts, women who spend 30 minutes for strength training can boost their metabolism by up to 100 calories.

Drink green tea

Green tea contains antioxidant polyphenols. According to the latest evidence, the active ingredient, known as catechin, found in green tea can boost your metabolism. As a matter of fact, los of research studies have done in order to find out the truth. And the results suggest that catechins can hone thermogenessis and oxidation. How much of it should you have? According to a study, drinking five 8-ounce cups of it can boost your calorie burning by 90 calories on a daily basis.

Do not cut calories

As far as dieting goes, this is a sad reality. If you burn too many calories, the habit will make your metabolism stop the fat burning processes in order to save energy. What you need to do is eat enough calories in order to maintain your metabolism rate. As a general rule, if your height is 5 feet 4 inches and you weigh 150 pounds, you may not want to lose more than 1,330 calories per day.

Consider the afterburn

You may want to keep in mind that your body can take a while to recover from a workout and get back to its normal metabolic rate. Actually, what your body does is burn more calories. However, there is a catch: if you are already in good shape, you will not benefit much from it. If you want to get better at it, you can increase how hard or how often you workout.

Go organic

If you have no idea whether you should go organic, you may want to read this news. As a matter of fact, vegetables, fruits and grains can help you keep your metabolism normal. Moreover, organic produce does not expose you to toxins, according to Hyman. On the other hand, non-organic produce blocks your metabolism as it interferees with your thyroid.

Hopefully, these 7 ways will help you lose weight fast.

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8 Tips To Help You Lose Fat Faster

Losing fat is not an easy goal. However, if you get advice from a professional or follow some tried-and-tested methods, the goal can be a bit easier to achieve. If you have been looking for an expert, we suggest that you follow the tips given below. The tips may help you shed the extra fat. Read on to know more.

Heavy Weights

As far as workouts are concerned, you may not want to ditch heavy weights. For most people who want to burn the extra fat, lifting heavy weights for 5 to 8 reps is a good idea. Moreover, focusing on big lifts, such as bench press, deadlift, and squat works for most people. We suggest that you go as heavy as you can.

Use Supersets

According to experts, resistance training does help with fat loss; however, you may not want to follow the straight-sets method. Aside from this, you may want to rearrange your workouts. For instance, you can add supersets, dropsets and circuits for better results. Moreover, you may want to keep your heart beating fast and take short breaks.

Do not Rest A Lot

If you just want to lose weight, it's not a good idea to catch your breath for prolonged periods. Ideally, when you are leaving out, you may not want to rest for up to 30 seconds, not more than that. Taking too much rest is not good for your weight loss.

Metabolic Finishers

Do you avoid cardio? If you do, you may want to consider metabolic finishers, especially if you are into resistance workouts. For instance, you can add 5-minute finishers post your strength training workouts. You can try out battling ropes, kettlebell swings, double-unders, and prowler sprints, just to name a few.

High-Intensity Interval Training

HIIT or high-intensity interval training helps you burn a lot of calories. Aside from this, it can boost your calorie burning process after exercise. If you spend most of your time at your computer desk in the office, HIIT is a great choice for you as it can burn calories faster.

HIIT And Alternatives

For HIIT, you can use the elliptical, stair-climber or treadmill. As an alternative, you may consider gridiron or hills. This can help you benefit from the weather and find a source of motivation to train outdoors.

Cycle Your Carb Consumption

For weight loss, it's a good idea to cycle your carbohydrates consumption. In other words, you may not want to consume more than 100 grams of carbohydrates per day.

Get Rid Of The Junk Foods

If you binge on some foods, such as candy and snack foods, you may want to remove them from your kitchen. However, it's OK to have a little bit of anything. But if you find it hard to fight your temptation, you should get rid of all of those things from your house.

So, if you have been looking for some effective ways of losing fat faster, we suggest that you check out the 8 tips given in this article.

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8 Tips To Lose Weight And Keep It Off

For weight loss, you don’t need to make big changes, choose restrictive diets or do lots of training. What you need to do is make small changes and stick to your new lifestyle. As a matter of fact, this can work better than a strict diet or fad products. Given below are a few things that you could do.

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7 Tips to Lose Weight Without Dieting

Losing weight quickly is possible. As a matter of fact, you can choose from many fad diets that may help you shed your weight quickly, but they will leave you hungry and deprived. Of course, there will be no use of losing weight fast only to get it again in short order. So, it's best to lose weight gradually. Given below are some tips to achieve your weight loss goal without a strict diet. Read on.

Eat breakfast

Eating breakfast regularly is a tried-and-true way of losing weight. Some people skin breakfast to cut down on their calorie intake, but they end up eating more during the day. According to studies, people who do not skip breakfast are slimmer than those who miss this morning meal.

Shut the kitchen

It's a good idea to set a time limit to stop eating. This will help you avoid mindless snacking or late-night munchies. Instead, what you may want to do is take a cup of tea or enjoy a bowl of yogurt or ice cream if you really want to go for something after dinner.

Go for liquid calories

Sweat drinks are rich in calories, but do nothing to satisfy your appetite or thirst. For this purpose, you may want to drink water, low-fat milk or fruit juice. If you feel hungry during meals, we suggest that you opt for a glass of vegetable juice.

Eat fruits and veggies

Eating a lot of low-calorie fruits and vegetables is also a good idea. However, you may not want to have a lot of meat. It's even better if you eat a vegetable salad or broth-based soup for dinner or lunch. As a matter of fact, your diet should be heavy with minerals, vitamins, fiber and phytonutrients.

Opt for the grain

Weight loss experts suggest that you should go for refined grains instead of whole grains. For instance, you should eat pretzels, cookies, cakes and white bread. Aside from this, you can choose whole-rye crackers, popcorn, bran flakes, brown rice, and pastas, just to name a few.

Choose the right environment

If you want to reduce your calorie intake, we suggest that you be in the right environment. For instance, you should put the right stuff in your kitchen and choose the right restaurants. Before eating again, you may want to wait a minimum of 15 minutes.

Walk more

You may want to invest in a good pedometer and keep adding more steps every day until you hit the 10,000 per day mark. During the day, you should try to be more active instead of sitting idle. As a matter of fact, if you keep a pedometer, it will work like a reminder and motivator for you.

So, if you do not want to lose weight dieting, we suggest that you try out these 7 tips. Hopefully, they will make it easier for you to shed those extra pounds without giving you a lot of headache. After all, it's difficult to go on a strict diet.

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