Without a doubt, those constant feelings of hunger have got to be the hardest part when it comes to dieting. Having a hard time getting past the hunger pains in an attempt to lose a few extra pounds? It’s time to kick unwanted and false feelings of hunger in the butt. Let’s keep our weight under control and take a look at some of the best appetite suppressants that will put a stop those feelings of starvation once and for all! It’s time to take control by gaining the will power needed to successfully play out your weight loss journey.

Glucomannan
Also known as “nature’s skinny sponge”, and derived from the roots of konjac plants, glucomannan is a soluble fiber that can literally soak up those feelings of hunger. This supplement supports overall weight loss by soaking up water located within the digestive tract, and reducing levels of cholesterol and carbohydrate absorption. Not only does glucomannan work its magic within the digestive track, it also has the ability to keep you feeling fuller for longer without the bloated and gassy aftermath that you receive after eating many different varieties of foods. Glucomannan can be consumed in three different formats, keep in mind one isn’t better than the other, and it’s all about personal preference.

Glucomannan Powder
If you are a morning smoothie kind of person, you will love glucomannan powder since you can easily add it to your favorite smoothie. In addition, this powder can easily be added to other drinks, all sorts of foods, and even sauces.

Glucomannan Noodles
Also known as “shirataki”, you can find these noodles made from glucomannan at local markets, natural food stores, and even online. Chewing on glucomannan will keep you feeling fuller longer, and ultimately leading to increased weight loss. Enjoy these noodles by boiling then add to your favorite pasta or salad.

Glucomannan Supplement
This last option seems to be the most convenient of the three and is perfect for the “on the go” type. To properly benefit from this supplement, take one capsule before meals, three times daily, while maintaining a healthy and balanced diet.

Grapeseed Oil
Grapeseed oil has a very high content of linoleic acid, a fatty acid, which contains hunger controlling properties, so you are left feeling fuller for longer. To reap from the benefits of grapeseed oil, you should aim at having two teaspoons two hours before lunch daily.

Griffonia Simplicifolia
Located within a West African plant, the seeds of the griffonia simplicifolia are the main ingredient in the supplement also referred to as 5-HTP. Some of you may be familiar with this powerful supplement containing properties that can boost levels of serotonin, a powerful neurotransmitter that has hunger suppressing capabilities, ultimately controlling weight gain. If you are looking to profit from this the effects of this powerful supplement, take 200mg, three times daily.

Pine Nuts
Containing the highest protein content of any nut, pine nuts can be considered a top contender on the list of hunger suppressants. To top it all off, the pine nut also contains pinolenic acid, which is a naturally occurring fat that triggers cholecystokinin and glucagon peptide. What does all of this mean? Well simply put, they are both very powerful hormones that send signals to brain letting it know that the stomach is full. To benefit and suppress unwanted feelings of hunger, enjoy one shot glass full of pine nuts daily.

So there you have it, curbing cravings has never been easier. You no longer have to go about your day feeling starved waiting extended periods for your next meal. You can maintain both your weight and diet, and leave the cravings in the dust!

Part of me is sorta over myself with the weight loss talk, only because I feel like it's a bit self-serving. But... I've been flooded with emails and inbox messages filled with questions so I know it's a topic several people struggle with and care about. I'm also embarrassed to admit I think about what I weigh and how I look a little too much, meaning it seems to take up space in my mind that should be filled with other things.  I don't think of myself as insecure, and I certainly know it could be worse {hello Wal-Mart and any given county fair, or the Atlanta airport, or a mall}, but as I get older it seems harder to maintain a sense of control over my physical appearance.  I know I'm not a size on the rack or a number on the scale, but darn it--- it matters to me.  And this isn't just about losing weight.  It's about living a healthy lifestyle that will carry me into the second half of my life in good shape.

One of the things that helped me the most was educating myself about food choices and their effect on weight loss and just health overall.  This has been the single most important things that has seen me through staying fit and healthy and trim.  If you know why something makes you fat or helps you burn fat, you're more likely to fit the puzzles pieces together in your mind to get yourself to a point of eating the right things for the best results.  I started reading books about this long before I ever needed (or felt I needed) to lose weight.  Your body is wonderfully made and it will actually help you get and stay healthy if you feed it well and feed it correctly.

Think of a fire.  If you have a small fire and you feed it correctly, it will become a large, hot, burning, thriving fire.  If you feed it wet and rotted wood, it will smolder and die.  The same holds true for our bodies.  If you feed them good, healthy, whole food they will thrive.  If you feed them processed, sugary food with little nutritional value, they will become sluggish, fat and not efficient.

Books
The first book I read that set off light bulbs about eating right was Eat Great, Lose Weight - by Suzanne Somers .  {Yes, the Thigh Master Suzanne Somers}.  This lady knows her stuff.  The thing that I learned the most from her is the secret of food combining:
eat fruit by itself and only first thing in the morning and then no more during the day
eat protein with veggies or grains/starch with veggies...
but not proteins and grains/starch together
wait 3 hours between a protein meal and a grains/starch meal
eat more protein meals than grains/starch meals
if you are eating fat with protein, eat full fat 
if you are eating fat with grains/starch, eat non-fat
The reasons for combining are outlined and explained in her book. It's the golden ticket and so many of the more current and popular "diet plans" do not even mention it.  Eat Great, Lose Weight  can be found online for $2 or $3 used and I recommend it 100%.

Another book I really believe in is The Virgin Diet - by JJ Virgin .  I first saw JJ Virgin on Public Television one night while flipping channels and I was intrigued by the title of her show: 7 Foods Not to Eat.   I'm a firm believer that many of us carry at least one or two food sensitivities or even allergies and we just don't make the connection.  Her list of 7 foods to avoid is: 
soy- mostly genetically modified and naturally contains high levels of estrogen which can interfere with natural hormone balance
corn - genetically modified, converts easily to sugar, little to no nutritional value
gluten - (especially wheat) contains omega 6 which can cause inflammation and is hard to digest
dairy- if the antibiotics and bovine growth hormones found in cow's milk aren't enough to turn you away, consider this:  do you know any animal that drinks milk as an adult? do you know any animal that drinks milk from another type of animal?  
sugar and artificial sweeteners - drive up insulin which can lead to insulin resistance and even Type II diabetes.  
eggs - much like dairy, many eggs today are supplied by hens who have been pumped up on artificial hormones and fed with corn.  Organic eggs are okay.
peanuts - high on the allergen list, hard to digest, and little nutritional value
The final dagger in the weight loss journey is caffeine. Caffeine Blues by Stephen Cherniske  is an eye-opening look at the wide-spread caffeine addiction and its relationship to many other afflictions such as migraines, PMS, osteoporosis, and diabetes.  And, caffeine adversely affects insulin levels which can cause our bodies to hold on to fat as a defense mechanism.  The biochemistry of the food + body relationship is fascinating and one I strongly encourage you to study.  

Exercise
I mentioned in my earlier post that losing weight/fat is not dependent on exercise as much as most people think.  I follow One Fit Widow on Facebook .  Not only is her personal story of loss and reinvention remarkable, she has a great handle on how food and fitness work together.  Just this week she posted this:

I still get asked 100's of times a week, what's the best way to exercise for fat loss. My answer will not come as a surprise for my clients or those who have followed me for a long period of time. My answer is YOU DON'T. 

Fat loss (I say fat loss because ultimately what you weigh does not matter, it's about how much fat is on your body) comes nearly all in the kitchen with what you eat. Some of our most successful clients have been limited with exercise but have lost a tremendous amount of fat by changing their food lifestyle. That does not mean eating a very restrictive, low calorie diet either. It means eating good whole foods, in a moderate caloric deficit to your burn, and eating in balance. Being hungry does not have to be associated with fat loss.

Your gym time is where you SHAPE your body. Your gym time is where you SHAPE your health. Your gym time is where you SHAPE your well-being with stress relief and positive endorphins. Gym time is not where you burn off last nights fast food dinner or the vat of ice cream you couldn't put down because of sugar's terribly addictive properties.



Change your mindset around the principles above and you will find lasting success. Detox your body from sugary processed food, decide its not restriction but rather that your body deserves better, and find a love of exercise that comes from seeing results from your hard work.



You just can't outwork a bad diet.

That being said, exercise is important for cholesterol control, cardiovascular fitness, and many, many other things.  But I do want to debunk the myth that part of losing weight means you are on the dread-mill for an hour++ every day.  

How I'm Doing Now, What I Eat, and Some Final Thoughts
Thankfully, I'm holding my own and not gaining. I am almost 5'10" and weigh 140#. As an aside, I lost weight strictly for myself and my own happiness and not for attention from others.  That being said, I've only had one or two people notice that I've lost any weight at all.  One of the advantages of being tall is there is a lot of room for the fat to spread out, which means,on the flip side, I have to lose more for it to be noticeable. I saw a long-time friend a couple weeks ago for the first time in a year and told her about my loss and she said, "You always look the same to me."  So, just to keep it real, I'm not basking in the skinny spotlight at all. 

One of the great things about detoxing and removing sugar, caffeine, processed foods, and other bad stuff is the cravings usually disappear.  I've found that to be true for the most part and I do much better than I used to in the salty snack department, where I would generally set up shop after work with a glass of wine.  Hello Chex Mix a big glass of Chardonnay! 

I have added exercise back into my routine two or three days a week and it mostly consists of one week of intense cardio intervals on the treadmill in my basement followed by a week of longer, slower runs. I also stay very active with my 7yo son riding bikes, trail walking, and other physical activities that sometimes make me fear life and limb.  Boys are rough! I feel so much better when I exercise but my lack of free time offsets my desire sometimes. When I am finally alone at 9pm for the first time on any given day, I'm often not excited about going to the basement for a workout. But, I also don't eat a bowl of ice cream.  So, there's that.  

 

I've had a lot of questions about what I eat.  When I wake up I have hot green tea with Stevia along with a sliced up apple while I'm getting ready for work. An hour or so later when I'm heading out the door I mix up a protein shake (my favorite is this ) to drink on my long drive to work.  I sometimes have another cup of tea at the office. I keep a 32oz glass with a lid and straw at my desk and make it my goal to drink at least two in the morning and three in the afternoon, one of them with my beloved Mio flavored drops!  

Lunch is my biggest meal of the day during the week.  My go-to lunch is: one or two hard boiled sliced organic eggs, hummus, celery, orange or red pepper slices, and tuna salad. Other veggies I love are radishes, cucumbers and beets (from a can).  I make food for the week on Sundays (which really deserves its own post because it's a life saver) and I pack five days' worth to take to the office so I don't have to bring lunch every day.  

I do get the afternoon droops about 3pm so I usually have iced tea and a snack: almonds, celery with almond butter, deli turkey rolled up in romaine lettuce with mustard, melba toast with hummus and feta cheese, or a protein bar.  Weeknights for dinner I have a glass of wine and something from my 3pm snack list above.  

On weekends I still drink tea and water for breakfast along with an apple.  I usually make my son a large breakfast of eggs, bacon, toast or pancakes (clearly he's not "on the plan") and if I'm going to veer off the good eating highway it's with a plate of pancakes.  No guilt, either.  I drink a protein drink for lunch (while at ball games) and then make a huge early dinner of grilled chicken, steak, or salmon, quinoa or brown rice, steamed broccoli or other veggie, and then I do have some dessert - usually ice cream or pie.  The weekends are when I exercise the most, so mentally that gives me a little wiggle room for the indulgences.  

Oh - and Friday nights - Mexican cantina with friends/neighbors and all rules are abolished. Margaritas, chips, salsa, and tacos please.   

I know this post is long and filled with lots of information.  In no particular order, here are the most important tips that worked for me personally:

Work hard on drinking more water to flush out the bad stuff.
Food combine properly
Give up the bad stuff all at once.  It's harder at the beginning but easier at the end.
Go into this knowing it's a plan for the long haul, not just to lose weight but also to maintain.
Give yourself grace and a free day every week to splurge after the weight loss
Pay attention to things that are "on the plan" but don't quite work for you.  I realized about half way through that salads don't work for me-- all the leafy greens---too filling and fiberish.  Many people don't lose as well eating red meat, but I lost the best when I ate it.  I didn't do as well with seafood. which was much more highly recommended than beef.
If you're doing the plan and find you're still not losing or feeling good consider getting a blood test to check hormone levels, thyroid, etc. {especially if you're in your 40s+ like me}.  I actually had one as part of my annual physical after I lost weight. My good cholesterol went up from a year ago, my bad cholesterol went down from 139 to 100 (!!) and it showed my thyroid higher than a year ago by almost 1 point which happens with age and is something I need to watch because that can be a big factor in inability to lose weight or increased weight gain for no apparent reason.  
That's the end of my weight loss novel.  Please feel free to leave a comment, especially if you have a question, and I will answer it here for everyone to see.  

My friend Brad Schoenfeld runs a successful gym, sports a bodybuilder’s body and writes books about workouts that work. Yet he is the first to admit gym memberships and pricey exercise equipment are not needed for you or me to get in great shape.

Brad also knows that gym memberships are not right for everyone. For many it’s best to work out in the privacy of their own home.

“You don't need to spend a fortune on a home gym,” Brad told me during a short interview. “No matter what your budget is, you can build a gym that suits your needs.

“The key to getting the best value for your money is to prioritize. If your financial resources are limited, focus on obtaining equipment for resistance training first.”

Why should you listen to what Brad says?

For starters, Brad is an internationally renowned fitness expert, who’s widely regarded as one of the leading authorities on body composition training (muscle development and fat loss). He is a lifetime drug-free bodybuilder, and has won numerous natural bodybuilding titles.

I don’t know about you, but I am not trying to win a Mr. America title anytime soon.

What I would like to do is set up a home gym that won’t break my budget but will help me shed some fat.

Oh, and Brad really did write the book on home workouts – it’s called Women's Home Workout Bible.  

“You can set up your personal gym for as little as $100,” he told me. “Or, you can expand your options with more equipment for $500, $1,000, or more than $2,500.”

WebMD offers this lineup for the home gym:

Treadmill: This best-selling piece of equipment is great for cardiovascular exercise. Start walking at a low intensity for 30 minutes. Depending on how you do, adjust the intensity, incline, and/or time accordingly.

Free weights: Think barbells and dumbbells. Dumbbells are recommended for beginners. A good start is an 18-pound adjustable dumbbell set, which can be adjusted in 3-pound increments.

Other equipment: If you have some extra cash. You can shop for weight stacks (plates with cables and pulleys), flexible bands and flexible rods. Flexible bands are good for beginners, but they’re not recommended for long-term use because your muscles can adapt to the resistance and need more of a challenge.

Exercise ball: Work on your balance and the proper usage to get the best benefit of this fun piece of equipment.

Videos and DVDs: Before sliding a disk into your entertainment system and working out, give the workout a watch first – it’ll help you get familiar with the workout and the expected moves. To further improve your form, try working out in front of a mirror.

Nutrient Calories (md)
Healthy weight management for adult women — like any other age — is all about energy balance. That means eating smarter and moving more. Unfortunately, when trying to lose weight, busy women tend to limit some of the very foods they need the most. Here are some tasty ways to get the essential energizing nutrients your body craves and to cut back on unnecessary calories at the same time:
Carbohydrates
The biggest problem with low-carb diets is they restrict your body's preferred energy source. If you want to cut back on calories from carbohydrates, focus on reducing your intake of soft drinks, candy and other foods with added sugars. To maximize your energy level and your long-term health, look to nutrient-rich carbohydrates. Enjoy the great taste of whole and fortified grains (6 to 7 servings per day, at least half of them fiber-rich whole grains). Also eat fruits (2 cups) and vegetables (2 ½ cups) every day.
Protein
Women sometimes cut back on protein foods to avoid fat. However, one of the most satisfying ways to eat and control weight is to include lean protein in every meal. Try low-fat dairy foods, eggs, lean meats, poultry, seafood, nuts and beans (a total of 6 ounces per day). Protein may be especially helpful in the morning. Add some protein to breakfast and you'll probably be satisfied until lunchtime. Chances are you won't be as tempted by all those high-fat, sugary mid-morning snacks.
Iron
Low iron intakes can lead to serious problems like iron-deficiency anemia, the most common nutrient deficiency for women and children. To prevent anemia and fatigue, be sure to get a minimum of 15 milligrams of iron per day. Pump up your intake with excellent iron sources, like lean red meat and iron-fortified cereals. Other good sources include poultry, fish, beans and leafy green vegetables.
Calcium
Calcium does a lot more than build strong bones and teeth. Getting enough calcium helps keep your heart and muscles strong and may help prevent high blood pressure and colon cancer too. Those are plenty of reasons to enjoy high-calcium foods, such as low-fat dairy (milk, cheese and yogurt); tofu; green leafy vegetables; and calcium-fortified fruit juices. Aim for at least 1,000 milligrams per day (more if you are younger than 18 or older than 50).
Folic Acid
Every woman of childbearing age needs 400 micrograms of folic acid every day. That's what it takes to reduce the risk of neural tube birth defects by 75 percent. Folic acid can also boost your immune function by producing disease-fighting white blood cells. Get your folic acid from tasty, nutrient-rich foods, such as enriched grain products, whole grains, green leafy vegetables, oranges, berries, nuts and beans.

If you've ever tried to lose weight (and who hasn't), you've got to be mindful of whose advice you take. Your colleague says you need to cut out carbs. Your gym buddy knows the secret is to stop eating after 7 p.m. Your Facebook friend swears she'll be in swimsuit shape by March if she only eats once a day. Your husband, well, he sneezes and the weight seems to fall off.

But do any of these tips really work? To help you shed those extra pounds--and keep them off--without starving yourself, ditching your social life, or eating only at odd times of the day, we talked to experienced nutritionists for real-world advice you can actually live with, day in and day out. We'll tell you how to focus on the delicious foods you can add to your diet, why you should be eating more often (yes!), the fat loss benefits of more sleep, and how even taking a few deep breaths can put you on a successful path to weight loss. Here, the 10 best diet tips of all time. Say buh-bye to hunger and hello skinny jeans.

1. Never get too hungry

You make poor decisions when your judgment is compromised. Hunger is a primal urge that's difficult to deny. When you're famished, it's hard to hold off until you can find healthy food. As a result, you end up eating anything that's not nailed down, and typically, regretting it. Planning meals and snacks works wonders to head off the intense hunger that can do a number on your best intentions to eat right. Always tote healthy snacks, such as an ounce of pistachios, a hard-cooked egg and some whole grain crackers, Greek yogurt, or 1/4 cup raisins. Don't skip meals or skimp on them, either. Here, 6 portable, protein-packed snacks that fill you up!

--Elizabeth Ward, RD, author of My Plate for Moms, How to Feed Yourself & Your Family Better

2. Be honest about your daily calorie allowance

Everyone has a calorie budget, whether you're trying to maintain your weight or lose a few pounds. I've found that people ignore this simple fact. Your calorie budget allows you to build a healthy diet, and it helps prevent frustration about weight control. The 2010 Dietary Guidelines for Americans provide suggested daily calorie intakes based on gender, age, and physical activity level. When you know your calorie budget, then you can plan on how many servings of fruits, vegetables, whole grains, low-fat dairy, and other protein sources to include every day.

--Elizabeth Ward

3. Eat right post-workout

People are notorious for overestimating how many calories they burn during physical activity, which is often far less than actual calories burned. When you overestimate the calories you burn during exercise, you may eat more than you need, making weight loss and maintenance difficult. High-intensity exercise may drive women to eat more, and moderate exercise may be the key to easier weight control. To see how many average calories you're burning during everyday activities and exercise, check out this chart from the CDC. You can see how easy it is to wipe out the calories burned during a workout with just a few extra nibbles during the day.

--Elizabeth Ward

4. Use the red, orange and green rule

At each meal include one food that is any of these colors. By focusing on these foods, you'll be sure to get some produce on your plate and won't have space on your plate for higher-calorie fare. (Bonus: Colorful fruits and veggies help your skin look healthier and younger! Here's what to eat for glowing skin!)

--Lyssie Lakatos, RD, and Tammy Lakatos Shames, RD, authors of The Secret To Skinny: How Salt Makes You Fat

5. Eat one less bite

Doing this at every meal could save about 75 calories a day which equates to nearly an 8-pound weight loss in one year!

--Lyssie Lakatos and Tammy Lakatos Shames

6. Be a heavy drinker

Water is essential for keeping the body hydrated and we're actually more likely to retain "water weight" by not drinking enough of it rather than by having too much. The needs of each person will be different, but the general recommended daily amount is 64 ounces. It also takes up space in your stomach so you'll feel fuller while taking in less calories. Find out the best non-boring ways to get in your recommended servings of water.

--Lyssie Lakatos and Tammy Lakatos Shames

7. Kick the salt habit

Salt is a big contributor to weight gain and often a reason why the numbers on the scale aren't going down. The average American consumes twice the amount of salt they should have each day, leading to weight gain, bloating, and the inability to lose stubborn pounds. Salt can also make you feel hungrier and thirstier, so check the nutrition labels for high sodium levels and choose fresh over packaged or restaurant foods. You'll see a puffy face and belly go down quickly just by cutting back on your sodium intake and choosing more natural foods.

--Lyssie Lakatos and Tammy Lakatos Shames

8. Spice up your food

Adding hot spices to your meals can help curb hunger, according to a study in the British Journal of Nutrition. Need another reason to add some heat? Scientists at the State University of New York at Buffalo found that capsaicin (a compound found in chilies) triggers your brain to release feel-good endorphins. A full belly and a good mood? Pass the hot sauce!

--Christine Avanti, CN, author of Skinny Chicks Eat Real Food

9. Don't think diet soda will help you lose weight

A University of Texas Health Science Center study found that the more diet sodas a person drank, the greater their risk of becoming overweight. Downing just two or more cans a day increased waistlines by 500%. Why? Artificial sweeteners can disrupt the body's natural ability to regulate calorie intake based on the sweetness of foods, suggested an animal study from Purdue University. That means people who consume diet foods might be more likely to overeat, because your body is being tricked into thinking it's eating sugar, and you crave more.

A separate study found that even just one diet soda a day is linked to a 34% higher risk of metabolic syndrome, the group of symptoms including belly fat and high cholesterol that puts you at risk for heart disease. Whether that link is attributed to an ingredient in diet soda or the drinkers' eating habits is unclear. But is that one can really worth it?

10. Focus on nutrient balance instead of calorie counting

Making sure an eating occasion has carbs, protein, and fat instead of just counting calories (like a 100-calorie pack) delivers better energy and fat loss results by giving the body what it needs, like quick- and longer-digesting nutrients so you stay full longer. See ashleykoffapproved.com/nutritionplan for guidance.

From a glance, weight loss is simple. Eat less and move more. But it’s actually a lot more complex than that. First of all, I would like to say that weight loss is 70% diet and 30% exercise. You can work out for 60 minutes each day, but if you still eat like shit, you will not lose weight. On the other hand, if you don’t exercise at all and eat less, you will lose weight. But to maximize the full potential of your weight loss, and to gain health, fitness, and self confidence, you should incorporate both. Think of it as a lifestyle change. This isn’t some 3-month crash diet so you can fit into the dress for prom, only to regain the weight in a matter of weeks. You want to create healthy habits you can have for LIFE.

I’m not going to lie: weight loss is hard. It’s probably one of the hardest things you’ll ever do in your life. Which is why if you have a set-back, you have to keep on pushing. You’ll laugh, cry, and will want to give up at times, but I guarantee end result will be worth all the effort.

Setting realistic goals
Calories
Diet
Healthy foods list
Exercise
Bingeing
Staying motivated
Weighing yourself
Plateau
Targeting fat loss
Why do it the healthy way?
Anything else? 

Setting realistic goals
You are way more likely to succeed in weight loss if you set realistic goals. A perfectly healthy rate of weight loss is 1-3 pounds a week. The heavier you are when you begin, the more weight you’ll lose. Anything more than 3 pounds a week without medical supervision means that you are probably losing muscle mass as well. So no, losing 50 pounds in a month is probably not an attainable goal.
Instead of thinking “Oh my god I have to lose 30 pounds in 4 months how am I ever going to start!”, divide up your goal into mini ones. Aim for 5-10 pounds a month, and soon it will seem less daunting.
Make sure your ultimate goal weight is also something that you body can reach. For example, if you’re 5’8” with a large frame, you’ll probably never be 100 pounds unless you resort to unhealthy methods. Your health is more important than how thin you are! 

Calories
One pound of fat is 3500 calories. You can eat a certain amount of calories a day without gaining any weight, and this is called the recommended daily intake. Use this  to calculate your RDI (it’s the maintenance one). To lose weight, you have to create a calorie deficit. Let’s say your RDI is 2000 calories a day. If you eat 500 calories less per day, that adds up to 3500 calories less in the whole entire week, which means one pound of weight loss! If you consume 1000 calories less a day (which I don’t recommend unless your RDI is 2200+), that means 7000-calorie deficit throughout the week, which equates to 2 pounds lost. Depending on your current weight and exercise level, you should aim to eat around 250-750 calories below your RDI each day. Never eat below 1000-1200 calories because you won’t be getting the adequate nutrition that you need, you’ll lose your energy, and your metabolism will start slowing down.
You can burn calories from exercise too! I’ll go more into that later. On days where you exercise, eat slightly more to replenish the energy you lose from exercise. 
Should you count calories while losing weight? That’s a question I get a lot. I used to count calories religiously, but I found that it didn’t work for me. Try counting calories for 2 weeks. If it’s something you like, continue with it. If you don’t like it, stop. This way you will know what a 1200, 1500, or 1800 (etc.) calorie day looks like.
This site  is great for figuring out how much weight you’ll lose depending on your starting weight, exercise, and caloric intake. It’s pretty accurate.
Myfitnesspal  is a great site if you want to count calories. It has every single food imaginable and a lot of exercises. It’s also an app! It calculates how many calories you need to eat and how much you need to burn from exercise to reach your goal weight. It’s customized to your height, age, gender, and weight. 

Diet
The following are some great tips I found while I was losing weight. You can use as many as you like. The bolded ones are the most important
1. Cut out junk/processed food as much as you can.
2. Drink 8 cups of water a day. Water flushes out toxins and keeps you full.
3. No liquid calories! Or cut them down as much as possible. They add up so much without being filling. Water and tea are your new best friends.
4. Eat in moderation. If you want that cookie, have ONE and be done with it. If you eliminate all your favorite foods, you will be more likely to lose self-control and binge. 
5. Are you at a restaurant and don’t know how to eat healthy? Here are some good tips.
6. Whole grains instead of white/enriched grains. Why? Because they don’t have the fibre and nutrients completely stripped from them. Fibre fills you up a lot! 
7. Eat LOTS of fruits and vegetables. They are full of nutrition and very calorie light. 
8. Eat protein. Protein is the most filling of all the macronutrients (carbs, fat, protein). Good sources of protein are chicken, turkey, beef, fish, eggs, legumes, and nuts. Google for more! 
9. Eat slowly. It takes several minutes for the feeling of being full to reach your brain.
10. DO NOT EAT IF YOU’RE NOT HUNGRY. Do not ever feel like you’re obligated to eat anything. 
11. Use a smaller plate. It gives the illusion that you’re eating more food.
12. Measure out what you’re eating. You don’t have to do it every single time you eat something, but do it once so you have an idea of what a serving size actually is. For example, chances are you’re pouring more than a recommended serving of one cup of cereal. 
13. Limit, if not eliminate all “extras” like butter, mayonnaise, ketchup, dressing, added sugar, added oil, etc.
14. Eat breakfast! There have been so many studies done that show that people who eat breakfast lose more weight. It kickstarts your metabolism for the day and you’re less likely to binge later.
15. Don’t eat mindlessly while watching the TV, on the computer, or doing other activity. Be very aware of what you eat.
16. Keep a food journal so you can be accountable.
17. Don’t eat out of a bottomless bag. Scoop one serving into a bowl and eat from that. 
18. WHATEVER YOU DO, DON’T STARVE YOURSELF. Your body will not live on 200 calories a day just because you told it to. There are so many adverse psychological and physical effects of starvation. You will be more likely to be depressed, get an eating disorder,  lose your health, and develop unhealthy habits for the rest of your life. Your body needs energy (food) to survive. Don’t think of food as something you need to eliminate. Food is just food. It’s not your friend, nor is it your enemy.

Healthy Food List
Whole grains- bread, pasta, tortillas, wraps, oatmeal
Meat- skinless chicken and turkey, fish, lean beef, shrimp, seafood, eggs
Vegetables- every single vegetable. I especially like spinach, lettuce, broccoli, asparagus, cucumber, squash, celery, legumes, nuts (in moderation because they’re high calorie despite their nutritional benefits) and sweet potatoes
Fruits- every single fruit. I especially like bananas, apples, strawberries, tomatoes, peppers, raspberries, watermelon, and peaches.
Dairy – skim milk, light cheese, yogurt 
Fat - Nuts, tuna, avocado 

Exercise
It is best to exercise at least 4 times a week for at least 30 minutes each time to lose weight. Cardio exercise is what burns fat (anything that gets your heart rate up) and burns calories. That’s where you can subtract calories from your daily intake. Here’s  a calories burned calculator. The most effective cardio workouts are running, biking, dancing, and swimming (just to name a few). Aim for at least 15 minutes of cardio each time you work out. You should also do some strength training. This can be lifting weights, doing crunches, lunges, squats, pushups, bicep curls… (google for more workouts). Though they burn less calories, they do build muscle. This is important because one pound of muscle takes up less space than one pound of fat, giving the illusion of even more weight loss! Plus muscle burns more calories than fat when you’re sitting still. And muscles will eliminate the skinny-flabby look. 
People who exercise burn more calories simply existing than people who don’t. In essence, working out burns calories, which increases your standing metabolism, burning more calories! SO GET OFF YOUR BUM AND MOVE. If you have time to tumblr you have time to work out! 
Remember the times I give are the bare MINIMUM. What I find most effective is 30+ minutes of cardio and 30+ minutes of strength training in one workout, 5 times a week.

Bingeing 
So you’ve just binged. What now? First you have to accept that what’s in the past is done. You ate the extra food and now you feel guilty. Let go of the guilt! There is no point in worrying about things you can’t change.
1. Do not purge. This creates a terrible cycle of bingeing/purging and can lead to an eating disorder. Purging is also extremely unhealthy towards your body, causing stomach ulcers, tooth decay, esophagus problems, and a lot more.
2. Do not starve yourself. This also creates a cycle of bingeing/starvation. Remember, just because you eat significantly less the next day does not make it “okay” for you to binge! 
3. Eat as healthy as you can. Your body will be in need of nutrients after you binge on unhealthy food. Consume fruits and vegetables because they won’t bloat you as much as carbs. Resume your regular eating pattern!
4. Exercise the next day. You don’t need to overdo it with exercise either, just do some cardio to speed your metabolism up. (Nothing too extreme, remember resume your regular lifestyle)
5. After a binge you can gain anywhere from 1lb-10lbs. Most of this is probably just water weight! Carbs and salty foods make your body retain a lot of water. One pound of fat is 3500 calories, and unless you ate 5000+ calories the day before, you didn’t actually gain a pound! 
6. Drink water. As odd as it seems, the more water you drink, the more water weight you’ll lose. 
7. Recognize why you binged. Was it because you were sad? Stressed? Bored? Socializing? Once you start identifying these factors you can go towards solving the root problem of the binge.
8. Forgive yourself. Recognize that it’s okay to make mistakes and that you’re just human. Will one binge really matter in the scope of things? No. As long as you don’t make bingeing a habit, the weight will come off in no time. 
How to avoid binges  
1. Eat enough on a day to day basis. Make sure you’re not restricting your calories too much. Your body will start thinking that it’s in a period of starvation and will do ANYTHING it can to get extra food.
2. Don’t cut off entire food groups/your favourite foods completely. The more forbidden something is, the more you’ll crave it.
3. This goes hand in hand with the previous rule. If you crave a piece of chocolate, have it! A lot of times people will think, “Oh I really want chocolate. But that’ll ruin my diet! So I’ll just have a healthy granola bar… wow I’m still not satisfied. Maybe I’ll have another granola bar. But it’s not sweet enough! I think I’ll have some cereal with that too. And some milk. And some more sugary cereal.” And before they know it, they’ll have consumed MUCH more than if they had just had the piece of chocolate in the first place and squashed that craving! And most people end up having the food they craved by the end of their binge anyway.
4. Avoid emotions that trigger your binge. Call a friend, go for a walk, have a bath… do something that occupies your mind when you feel like bingeing!

Staying Motivated
Sometimes you’ll want to skip a workout or you’ll want to eat a whole entire pizza. Weight loss is hard. Whenever I lost motivation, I thought of all the reasons why I wanted to lose weight. Create your own list of reasons why you’d like to lose weight and remind yourself of them often. When you’re about to veer off track, just think of how absolutely healthy, slim, fit, and awesome you’ll be once you reach your ultimate goal weight. (Note: these reasons should be motivated by something within yourself like to get healthier, not to impress your friends. It’s much easier to lose motivation when you’re losing weight to prove something to someone else instead of finding happiness for yourself).
Also, awarding yourself for reaching mini-goals is another great way of motivation (clothes, photoshoot, trip, concert, etc). 
Have a support group. Studies have shown that people who lose weight with others are more successful than people who don’t. If your family and friends aren’t supportive of your weight loss, that’s where tumblr comes in! 
You can also join a fitness class (yoga, dance, swimming, karate, wall climbing… what have you ALWAYS wanted to do?) so you have to work out. If you have some extra cash, invest in a gym membership as well. Or maybe even get a personal trainer? 
Don’t give up if you screw up: you will regret it. A slip up is minor in the whole picture of things. Of course there’s going to be failure, but you have to get back up and keep fighting. It’s hard, but the end effort IS worth it. Years from now, will you be healthy and slim or will you have given up and fallen back into your old unhealthy ways? It’s your choice.

Weighing Yourself
It’s best to weigh yourself once a week, but once a day is okay too. Seriously, don’t weigh yourself once every few hours. Weight fluctuations of up to 10lbs throughout the day/week are very normal! Your weight will fluctuate due to your period, water retention from excess carbs/salt, last time you ate, time of day, last time you pooped/peed, being sick, exercise, muscle gain, and so many other factors. You’re less likely to lose motivation when you focus on the overall trend in weight loss, not the individual weigh ins.

Plateau
Hitting a plateau sucks. It happens to almost everyone when they lose weight. To combat/avoid it, you have to keep your exercise and diet varied. If you get good at one exercise, your body begins to adapt to it and you no longer burn as many calories. Try lengthening the time of your workouts or the intensity of them. Or try a new exercise altogether! For food, you can try calorie cycling, which is basically where you eat different amounts of calories a day, but the weekly average is still the same. It’s supposed to trick your body’s metabolism. I’ve never tried it so I can’t attest to its usefulness but it’s worked for other people. Also try eating new foods! And varying the amount of food you have for breakfast/lunch/dinner. 
Jillian Michaels (who is a fabulous fitness guru, if you haven’t heard of her) advises for people to increase the calories they’re eating and take rest from working out for a few days to break plateaus. This reminds tells the body “Oh hey you’re not actually starving so you can lose some fat!” I know it sounds counterintuitive but that’s how I broke through my plateau. It’s worked for a lot of other people too.
You may also be at a point where your body no longer wants to lose weight and it’s doing all it can to keep onto the necessary fat. Yes, fat is necessary for your survival. Keep your goals realistic.
You may also be eating too much. 1700 calories a day may have made you lose weight when you were 200 pounds, but it won’t create a big deficit when you’re at 130 pounds. Try eating a bit less, but don’t starve yourself. Make sure you’re not sneaking calories in by adding extra pats of butter, too much salad dressing, underestimating portion sizes, etc.

Targeting Fat Loss 
It is impossible to target fat loss. You can’t decide to lose weight only from your stomach. It is your genetics that determines where the weight comes off first. A combination of cardio and healthy eating will lead to overall fat loss. Strength training will tone the area up though, making it tighter!

Why do it the healthy way?
The healthy way is slow, hard, and painful. You could always just starve yourself and get the same results faster. But you know what? If you lose weight that way, you risk losing your physical and psychological health, self-confidence, relationships, and happiness too. Love your body, treat it right, and the weight will come off. It’s as simple as that.

Anything else?
Feel free to contact me in my ask if you have any more questions. I’ll always respond! Oh and I have some more tips here. Good luck and keep me posted on your progress! :)

weight loss tips

Older generations of Americans may be familiar with the original “Battle of the Bulge,” a historic battle that took place in WWII as American troops saw their supply lines stretched and pressed on all sides by the forces of the Nazi army. Today’s generation of Americans interprets “Battle of the Bulge” to be a different tale, consisting of expanding waistlines and fighting with weight which haunts millions of Americans. During the first decade of the 21st century a staggering 64% of Americans were estimated to be overweight, or worse, obese. That represents an increase of 14% from the 1980s and 90s and a 36% increase from the 1970's.

Individuals who are overweight or obese will find themselves facing staggering health problems and are among the most at risk for developing diseases and health issues as a direct result of their weight. There are literally thousands of tips, hints, programs, and diets available to overweight and obese individuals with the express goal of helping them get back to a healthy and comfortable weight. It can be hard to sift through the endless amount of different options out there to find the best tips, but with a little patience and insight any individual can find the right plan to help them lose weight.

Despite the wide variety of diets and exercise programs proclaiming to be the best, often times they set unattainable goals that can actually put an individual’s health at risk by offering risky weight loss routines or providing unsustainable practices for weight loss. Often times the best route for weight loss is through proper nutrition.

The best place to start losing weight is by examining your diet and looking at what needs to be changed. People often allow their fast paced life to dictate when and what they eat, resulting in too much high fat and greasy fast foods entering their body. Other times people simply don’t know when to stop and with restaurants providing large portions, individuals often have a clean plate in front of them before they even realize how much they actually consumed.

Look to add the follow items to your diet in order to promote weight loss:

• Fruits and Vegetables: This will help provide the body with necessary fibers, minerals, and vitamins which have proven helpful in battling diseases along with a healthier diet.

• Replace Meat for Fish & Seafood: Helps avoid the high fat content in red meats and much like vegetables and fruit, fish and other seafood have proven benefits in fighting diseases.

• Spice it Up!: Adding a little spicier food in your diet increases taste as well as the feeling of being full, which results in less feelings of hunger later on.

• Drink LOTS of Water: Avoid sugary drinks and alcohol as they lead to increased urination and dehydration, increasing feelings of hunger. Other drinks also add calories to the diet on top of those consumed in food.

The next step to take toward your weight loss goal is to look at the types of food you eat and how often you eat. Often people eat their meals at a fast pace without taking valuable time to chew or even to enjoy their meal. Studies have also shown that by breaking up a daily three large session meal pattern into 4 or 5 medium/small portioned meals can greatly boost up one’s metabolism.

Here are some helpful tips on planning out your meals:

• Eat a Good Breakfast: Skipping breakfast often results in more intense feelings of hunger throughout the day, leading to increased snacking and a higher intake of calories than if breakfast had been consumed.

• If You’re Not Hungry, Don’t Eat: Often people consume snacks to cope with stress. Avoid food if you aren’t hungry and try to find alternative ways of dealing with stress.

• Eat Several, Smaller Meals: Try eating 4-5 smaller meals in a day instead of 3 larger meals. This will help reduce feelings of hunger and help control the overall number of calories consumed for the day.

• Don’t Snack Late at Night: Eating snacks after dinner time can often be troublesome for your diet since our body needs time to digest and break down the food. If you can’t fight the urge, buy low calorie healthy snacks to keep around the house for emergencies.

A successful weight loss program doesn’t stop in the kitchen or at the table. Eating healthy will only get you so far, exercise and a physically active lifestyle can increase your overall diet. Exercise is not only helpful in burning off the calories we consume but can also provide your body with more energy. Exercise can lead individuals to boost of their self esteem, raise moods, and can result in better sleeping patterns.

When creating a weight loss plan, don’t be too strict on yourself. A diet is only going to be successful if an individual can maintain their commitment to the plan, but if you grow to hate your diet you are more prone to breaking it. Instead, control the manner in which you break your diet so that you can step outside your diet once in awhile without completely forgetting about it.

Follow these steps below to maintain your plan:

• Don’t Deprive Yourself: Everyone has a craving they simply can’t avoid, so don’t. Organize a night out with friends and enjoy your craving. Completely ignoring your cravings can be beneficial but harmful at the same time. The key here is moderation.

• Order Kids Meals: When eating out at a restaurant or unavoidable fast food restaurant, order the kids meal. These meals aren’t as healthy but the portion sizes are a lot smaller. Fast food chains and restaurants also offer healthier alternatives such as fruit, vegetables, and alternative drinks.

• Pass on Deep Fried: Instead of side dishes like French fries, substitute grilled vegetables or a bowl of fresh fruit for a healthier alternative.

Any weight loss tips will only be as successful as the individual trying to follow them. Set reasonable weight loss goals for yourself and you will find them much easier to attain, making you feel more confident when you reach your goals .

At times simple items can be the most powerful solutions to complex problems. Apply the fourteen tips below and you will accelerate your fat loss efforts significantly in a matter of days. Well it started out as ten tips, but quickly grew; we have never colored within the lines before so we are not going to start now!

People are always after us for easy answers when it comes to fat loss. While there are no proven tactics to destroy your body fat overnight, there are certainly things you can do to help yourself right now. Below are our top ten tips and common mistakes people make when trying to lose body fat. Apply these ten and you will increase your chance of losing those unwanted pounds by 2 fold!

First a little background so you understand the value of the list below. We mention blood sugar and insulin several times as both are key components in the fat loss equation. Blood Sugar levels are affected by food choices, combinations and timing. Certain food items will spike blood sugar which causes insulin to rise. While insulin is not always bad; in the case of losing fat it must be kept under control as it is the most potent fat storing hormone the body produces.

Aim to keep blood sugar levels steady with the tips below and you will experience better energy, mood, fewer cravings and more satisfaction from meals. Keep insulin in check and you will be well on your way to significant fat loss.

1. Do Not Drink Fruit Juices.

A healthy glass of OJ each morning- no way! It is poison in my book. Fresh squeezed orange juice including the fiber from the pulp would be my preference. The glycemic index rating for oranges is moderate while orange juice is sky high partially due to added sugars put in juices. Remember the glycemic index determines blood sugar and insulin levels. This is the first thing I pull out of any diet especially if there are juvenile behavior problems. Use real fruits for your nutrient needs and remember to include avocados and grapefruit which both fit well in most fat loss plans.

2. Eliminate the Consumption of Refined Foods

Most acknowledge that refined foods such as bread, pasta, packaged baked goods, cereal etc support the storage of body fat. Do not be fooled by whole wheat bread, pitas, tortillas and other products that also contained enriched flour. In many cases these items are the same as their white counter parts with some added coloring.

 3. Amino Load before and after exercise

Amino Loading is a term we use to describe the combination of 100 % MR  and Muscle Synthesis  which efficiently deliver crucial amino acids in a rapid fashion. Consumed before training this unique combo forces the body to use more stored fat as fuel during exercise while also helping the trainee to shift to a more anabolic (fat burning) hormonal environment. During and after training amino acids provide an alternative energy source to support improved training performance (especially important during a low carb diet) and lay the building blocks needed for new muscle growth. Following training your first priority should be accelerating recovery and Amino Loading provides the critical ratios of amino acids needed to be quickly assimilated into hungry muscles. A protein shake post workout alone does not do the job, during training you pump blood into the muscles to act as a nutrient super highway to carry in raw materials. Drinking a shake following training will draw blood away from the muscles and into the stomach to support digestion which deteriorates much of the raw material value and slows down the delivery of nutrients.

Timing is critical and there is no time to spare post workout. 100% MR and Muscle Synthesis rapidly deliver the raw materials needed as they bypass digestion and get right into the blood stream to take advantage of the hormonal and metabolic conditions created by training. For more information about the pre and post workout window of opportunity click HERE .

4. Do not use bars of any kind as meal replacements when trying to maximize fat loss.

Bars have come a long way when it comes to taste, but they are nothing more than high protein candy bars. They are a great tool for gaining weight or every once in a while when you are in a pinch. Otherwise do not use them, be aware that this “net impact carbs” and other labeling tricks are a scam. Companies have replaced sugar with other sweeteners which do not count as carbs on the label. As a result you end up with a bar “low in carbs” but sky high in sweeteners that will cause more havoc with insulin levels than real sugar. I have yet to find a bar high enough in fiber and low in sweeteners to allow people to lose body fat when eaten regularly.

5. Do not replace solid food meals with shakes and never consume a shake without fiber as your first meal of the day.

I understand people are very busy in the mornings, but a real food meal first in the day is vital. The body has been starving overnight and must have real food which provides a basis of nutrients and fiber. Without fiber your blood sugar will go haywire. Furthermore do not rely on shakes for every meal. I am amazed to see people in my office eating one food meal and 5 shakes per day. I make money on a few different protein shakes as I have designed them to supplement food meals, not the other way around.

People wonder why they cannot lose body fat; their blood sugar levels are out of control! Consume at least three solid food meals per day. Mixed nuts are a great protein shake alternative as they are high in good fats, proteins and have adequate fiber content. Aim to get raw or organic nuts which will have the most nutrients available, peanuts are not a good choice in comparison to mixed nuts.

6. Rotate foods to avoid food allergies- especially protein shakes.

Food allergy testing is one of the greatest advancements in my office over the last 5 years. I am able to identify specific foods that cause allergies which can produce the following symptoms: stomach upset, excessive body fat, poor energy, trouble concentrating and many more. Most people consider a food allergy lactose intolerance or an immediate allergic reaction to peanuts. I am speaking of allergies you develop from constantly consuming the same foods. Some of my clients have eaten enough chicken to grow feathers before they came to me. Right after consumption of certain protein sources people feel sick and could not figure out why. Well here is your answer, rotate your foods or you will pay a price. Take items that you have consumed for months on end out of the diet for at least 4 weeks and you will see a huge difference. The most common culprits are eggs, milk, and peanut butter.

Experiment with different sources, I eat steak for breakfast all of the time when I rotate off eggs and nothing makes me feel better in the morning. Try something new for once, fish, seafood, buffalo, lamb. There is more to life than turkey, chicken and eggs.

You must rotate your protein shakes by switching from brand to brand every two weeks. There are elements within the manufacturing process that create allergic reactions which are similar to the symptoms listed in the paragraph above. A great alternative to protein shakes between meals is the combination of 100 % MR  and Muscle Synthesis  as it provides excellent building blocks for new muscle without any ingredients that can cause allergies. Furthermore Muscle Synthesis  will absorb quickly and muscles will utilize an unbelievable amount of amino acids which are 100% anabolic on arrival.

Amino loading with 100% MR and Muscle Synthesis force the body to use more stored fat as fuel which is one of the primary mechanisms of the Zero Tolerance Fat Loss Program  which has been extremely successful for my patients over the last several years. the large influx of aminos makes the brain believe a great deal of food has come in and as a result metabolic rate is increased, but there is nothing to burn except stored body fat as the aminos have no caloric value.

7. Do Not Under Eat or Diet Endlessly.

Calories are not the only significant factor determining rates of fat loss. Starving to lose body fat is not the answer; you must fuel your human engine with quality food sources and combinations at the right time. Calories are secondary to food choices. Eat 2,000 calories of lucky charms and 2,000 calories of high quality protein, healthy fats and fibrous green vegetables. See what happens, not the same after all.

Never diet for more than 16 weeks, by that time the body is going to hold on to every bit of fat it can and chop away at muscle. You must rotate your emphasis and use phases to restore metabolism for future fat loss efforts by overfeeding to produce quality muscle which will burn more calories 24x7

Natural Champ Todd Buchanan relies heavily on the 100% MR and Muscle Synthesis to help him recover from intense workouts.

“The 100% MR and Muscle Synthesis are vital tools, I never train without them as I cannot achieve the proper intensity when I do not take them and recovery suffers.

I highly recommend this stack to all of my clients and training partners.” Pictured Todd Buchanan- Age 43- Father of 3- Limits to success? None!

Todd will be proud of the way he looks on the beach this summer. Will You?

8. Elevate green vegetable intake for the numerous health promoting and fat loss benefits.

Green vegetables help to keep you full and increase absorption rates of protein. A lack of green vegetable fiber to replace other fiber sources during a low carbohydrate is a problem for many people. Numerous vitamins and minerals are within green vegetables; the most popular include broccoli, asparagus, green beans etc. Notice I recommend green vegetables which does not include potatoes, tomatoes, corn or peas! Focus on the greens; the sicker you are the more you need! Aim for at least one serving of green vegetables with each food meal. Flavor vegetables with extra virgin olive oil as a large salad, but use less lettuce and more solid greens. Lastly green vegetables do not count as carbs in my book when it comes to low carb dieting calculations. They are mostly fiber and water and will not put you over carb allowances. If you must consume shakes as meal replacements add extra fiber to slow the rate of digestion.

9. Consume The "right" Fats!

Dietary fat is not the enemy; low fat diets do not work and can lead to many health problems. I have found a correlation between very low cholesterol levels and depression. Good dietary fats are a key component to good health. The best choices are extra virgin olive oil, avocados, mixed nuts, fats from organic meats, and the like. The most important supplemental fat source is omega 3 fatty acids which you have all heard of lately due to the recent research. You must get a filtrated fish oil which is toxin free; I can vouch for my brand HAlpha Omega H since I see the lab tests. A un filtrated oil can lead to metal toxicity and other health problems you do not want to deal with. Back to Omega 3s, a key to reducing body fat is controlling the release of insulin as it is a fat storage hormone. The Alpha Omega was specifically designed to optimize your blood sugar levels following meals to give you the best chance to use food as fuel instead of being stored as fat. Obviously the food choices you make will play a large roll in this as well.

Eating grassfed beef is your best choice as a red meat source, in many situations properly raised grassfed beef will have a higher omega 3 content than some fish! Verify the cattle are raised without the use of antibiotics or hormones.

10. Do Not Abuse Alcohol

I am not sure how drinking became so popular amongst people wanting to reduce body fat. Let me break it to you, drinking is probably one of the worse things you can do, it will set you back for weeks depending how much you consume. I have dozens of patients paying the price now for drinking done years ago. As certain fat deposit sites were developed directly from alcohol side affects and take three times as long to burn off. One of those nice sugar laden tropical drinks is the obesity market’s best friend. No better way to pack on the pounds.

In addition to what has been obvious to me from a metabolic standpoint. I link drinking binges to junk food binges. A fat storing environment is cultivated when drinking, and I have found clients make bad food choices when they are drunk for lack of a better term.

Do not expect to be mentally sharper or perform well during workouts if you have consumed alcohol in recent days. No better way to zap the nervous system and lower testosterone levels.

11. Drink .6 x your body weight in pounds to determine the number of ounces you need per day.

Cold water forces the body to expend energy to heat it up to body temp. I consider water to be an essential nutrient. You must drink water with and between meals to optimize health especially during times of increases physical activity and heat. Do not wait until you are thirsty, be pro active. Even a 2 % decrease in bodily water content can trigger many health problems. This is perhaps the easiest thing people can do to improve their well being.

In addition to all of the health benefits, water will keep muscles full and prepared for action. Lastly when I say water I mean water, not diet pop or other drinks. I hate to break it to you, but diet soda is not so great. One or so a day is ok, but more than that can get in the way of your goals. Coffee is fine, but use regular milk or real cream instead of sugar and the like. Remember that coffee will dehydrate you to a degree so you must drink ample water to replace what is lost.

12. Never use breakfast as a cheat meal

I do advocate periodic cheat meals, but never for the first meal of the day. Research proves that breakfast is the most important meal of the day when it comes to setting the pace for blood sugar levels. I want my clients to satisfy cravings, but at the same time I want to minimize the damage and prevent body fat accumulation. Take Alpha Omega  before and after any cheat meal and you will keep blood sugar levels under control which will minimize body fat accumulation. It is not a fat blocker as that concept is a scam, but the concept is somewhat similar.

13. Gain some muscle for a change

It seems like 75% of the people come into to my office, and 90% of women and want to lower body fat %, cannot diet effectively forever and at times the best long term solution for reviving metabolism is to put on some good old fashion muscle! Remember that a long term diet especially with low caloric intake will actually teach the body to store fat to preserve survival. If you have been dieting for an extended period of time with poor results, a sluggish metabolism may be to blame! No ladies you are not going to pack on 20 lbs of muscle overnight, that is not going to happen without the right genetics and efforts to do specifically that, however some gains in muscle, say even 5 lbs can help you burn many more calories 24x7 while improving your hormonal landscape as well. Remember more muscle also helps with long term bone health and every day function.

14. Change your diet at least every 3 months

Do you follow the same training program forever? Well if you do it is a mistake, the body adapts very quickly too many stimuli including those created through your nutrition plan. The priorities of your nutrition plan should change often and so should your macronutrient %s. This will also help to dictate the change of some food sources which is highly beneficial, this gets into some more complicated topics, but check with [email protected] for more details.

The goal is to break the cycle of the body using just protein or even carbs for fuel; we want the body to be over loaded with dietary fat for a period of time so the system can efficiently use fat as fuel. When you will return to a lower dietary fat intake, yet the body will still know how to utilize the stored fat on your backside as fuel instead of your hard earned muscle.

15. Amino Load between meals

Amino Loading with 100 % MR  and Muscle Synthesis  provide the specific fuel the body seeks for optimal mental and physical function between meals. Why does Amino loading fool the body into burning body fat? The specific ingredients, ratios and proprietary technology found with 100% MR and Muscle Synthesis provides high impact nutrition with only a few calories signaling the body to believe massive amounts of food have been consumed. Metabolism is revamped through the roof to handle the incoming nutrients, but there is no food to digest, leaving stored body fat as the only source available to burn.

16. Lower your Stress Levels

I know easier said than done, but it is a key factor of the fat loss equation. Stress will ruin your insulin sensitivity causing the body to over secrete the fat storage hormone insulin. Furthermore high cortisol levels elevated due to stress also activate fat storage receptors, for men in the mid section and women have a harder time with the hips/buttocks area. We are well equipped to deal with short term stress such as being chased by a wild animal, but the long term stressors from over due bills, relationship issues, sick relatives etc are what really take a toll. Signs that you are overstressed include excessive body fat levels, consistent fatigue, irritability and lack of motivation. Overtraining syndrome has similar symptoms as high stress levels are one of the key factors involved with reducing your capacity to recover from training.

Those who are highly stressed should consider Fat Reduce , Alpha Omega, 100% MR and Muscle Synthesis to combat some of the negative effects created by this problem.

17. Get Your Rest

A lack of sleep makes your hormones turn in the wrong direction. Countless studies show that a few nights of poor sleep can negatively alter your insulin sensitivity. In our experience those with inadequate sleep consume more sugar for a variety of reasons. A good nights rest is a key to successful days fueling optimal physical and mental energy to accomplish the tasks at hand. Optimizing your natural anabolic hormone levels is an important part of the recovery process as it relates to weight training especially. Lack of sleep is a common cause of overtraining. While some people have trouble going to sleep many more experience difficulty staying in a deep level of sleep. Waking up feeling tired is a sign that the quality of sleep is poor. High stress levels are a common reason behind some sleep difficulties; try the Fat Reduce PM which was engineered to lower stress levels before sleep.

In conclusion- Knowledge is not power, only knowledge properly applied is powerful. Work hard and smart utilizing a customized plan appropriate for your needs; Fat loss is rarely a one size fits all matter which is why you should contact [email protected] to discuss your individual needs. The three most common traits that we see amongst those who are most successful are a sense of urgency to reach a set of goals, the ability to get right back on track when life knocks you off course and finally the ability to consistently execute a well designed routine with no room for excuses. See you at the beach!

It’s that time of year again?short days, cold weather, and loads of delicious food around. The festive season is here and what you are going to wear to that all important party is looming in your brain. You have two options. You could go the safe route and wear that plain and simple number that your mum bought you…or you could really show your stuff and wear that sexy little black dress you’ve been saving for a special occasion.
The problem is that there is a little too much of you for your LBD. But time is on your side. You have a few weeks to lose weight so you can show off your “thing?at the party. Here are 20 ways that slimming solutions have discovered to ensure that you lose weight and fit into that little black dress.
1. Walk instead of driving or taking the bus
Walking burns off calories and fat. It can help you to lose weight simply by accomplishing your daily tasks.
2. Use a Hoodia Patch
Hoodia has been used by indigenous people in Africa to stave off hunger when on long expeditions across the desert. This herb has been shown to be a fabulous appetite killer and weight loss miracle worker. Hoodia Gordonii contains an active ingredient which research has shown could reduce appetite by up to 2,000 calories a day.
3. High Protein foods
Research shows that a diet high in protein satisfies the appetite more than carbohydrate or fat, resulting in weight loss. Foods rich in protein include fish, eggs, lentils, beans, nuts and seeds.
4. Keep Healthy Food in the House
Even the healthiest people can find it tempting to eat rubbish when it is in the house. Only buy food that is going help you get into your LBD!
5. Lose Weight With The Bomb!
Slim Bomb weight loss pills are they the result of 6 long years of weight loss research, and totally unique. The exclusive ingredients work together to suppress your appetite, boost your metabolism and burn fat quicker than you ever imagined.
6. Use Affirmations
Affirmations can be a great way to change the repetitive patterns of thought that you can fall into. For instance, you could continually repeat “I will stick to my diet and lose weight so that I fit into my Little Black Dress!?
7. Colourful Foods for Weight Loss
Creating a colourful plate of food is not only a way to make your food more delicious and beautiful, it is also a way to ensure weight loss. Increasing your intake of a variety of colourful fruits and vegetables can help you lose weight naturally.
8. Use The Diet Plate
Lose weight with a plate that helps you easily control you portions.
9. Eat slowly and chew thoroughly.
Stuffing food away keeps you from recognising that you are full and sticking to your weight loss diet. Feel your body rather that filling it. You might need a lot less food to feel satisfied than you think.
10. Fill up on liquids.
Water and tea will take up space and fill you up, lessening the desire for more food.
11. Graze Not Gorge
People who eat little and often throughout the day are more likely to slim down without hunger than people eat all of their food into two meals. Having healthy snacks, such as fruit or nuts, in between meals is a good way to keep from becoming hungry and overeating.
12. Go for Semi Skimmed Milk
If you go for full fat milk, try switching to semi skimmed as part of your weight loss diet.
13. Try to avoid eating just because others around you are.
Eat when you are hungry and avoid eating just because everyone around you is.
14. Turn to People or Hobbies Rather Than Food
If you are stressed or down, talk to a friend or take up a hobby such as knitting or yoga. Pay attention to whether you are eating because you are hungry or for comfort.
15. Always Look for Opportunities to Move
Take a brisk walk when get a few minutes, stand up and move around while you’re on the phone, and walk to a co-worker’s desk instead of emailing him or her.
16. Use Magic Knickers
These underwear will slim, smooth and shape your body. You will look like you have been on a strict diet and feel fantastic in your clothes.
17. Consume High Fiber Foods.
They will give you bulk and keep you from being tempted by the sweets that will turn to fat and ruin you hard work. Vegetables, fresh and dried fruit, nuts, seeds, lentils, and beans are examples of food with high fibre content.
18. Let Guilt Go.
If you do have a night of binging, don’t start thinking “I’ve blown all my weight loss and I will never fit into that little black dress.?Just get up and start over! Focus on the future rather than the past.
19. Remember Your Goals.
Take time each day to remember the person that you want to be and the dress you want to fit into. This will keep your weight loss focus.
20. Body Wraps
If all else fails, use Slimming Solutions last minute weight loss miracle on the day of the party. Body wraps will help you lose inches in an hour!

Americans consume 2 to 3 pounds of sugar a week! A low sugar diet plan is likely to decrease the amount of sugar you consume, and reduce your risk for diabetes, heart disease, and a host of other medical problems. You can select a low sugar diet, a diet designed for diabetics, or a low calorie diet, as a means of reducing your sugar intake. You can begin by following these tips for a low sugar diet plan:
Tip #1: Read the Label
The nutritional label lists the ingredients in a product in order. The more of an ingredient there is in the product, the higher up on the list of ingredients it will appear. Do not consume any product where sugar is listed as one of the first 3 ingredients. This applies to all kinds of sugar:
high fructose corn syrup
beet sugar
brown sugar
raw sugar
sorbitol
mannitol
cane sugar
corn syrup
dextrose
evaporated cane juice
honey
maltodextrin
molasses
sucrose
turbinado sugar
agave nectar
Tip #2: Be Aware of Portion Size
Whether it’s a cookie, muffin, or a slice of cake, the size of a serving has grown larger over time. A serving of ice cream now sells as a kiddy cup at most places.  If you are having two cookies for dessert, they should be smaller than the size of your hand.
Tip #3: Drink Water
You can add lemon, strawberry, or cucumber to your water, or buy a carbonated, flavored, sugar-free water. Sugary fruit juice should also be avoided. Water is the healthiest drink you can have, and it can be free.
Tip #4: Don’t Add Table Sugar to Foods
If it seems like a drastic measure to eliminate sugar from your coffee, or in your morning cereal, begin by cutting the amount of sugar you add by half. Then reduce that amount by half. Before long you will have adapted to eating and drinking your food without additional sugar.
Tip #5: Keep a Food Diary
Keeping a food diary is a good way to determine whether or not you are eating a healthy, low sugar diet. When you write down everything you eat and drink, you will suddenly remember the large amount of sugar in that latte (the one you forgot was full of sugar)!
Tip #6: Break the Soda Habit
With up to more than 4 tablespoons of sugar in a can of soda, a low sugar diet plan should contain no soda at all. By giving up a single can of soda a week, you can lose a pound a month, without making any other dietary changes.  Substitute seltzer or club soda for your sugary, calorie-laden soda.
Tip #7: Substitute and Reduce
You can find many revisions of sugar-laden recipes, or create your own version. Simply reduce the amount of sugar, and see if the food is still tasty. You can often substitute fruit, applesauce, or plain yogurt for sugar and still have a tasty result.
Tip #8: Beware of Hidden Sugar
When you reach for the bread, tomato sauce, ketchup, canned food or diet meal, stop and read the label. Sugar is added to many products, even though it isn’t necessary. Find a brand of the item that doesn’t contain added sugar, and stick to that product.
Tip #9: Rethink Dessert
If you’re not hungry, don’t eat. If you do crave dessert, think fresh fruit or yogurt (without added sugar) instead of sugar-laden cake, cookies, or candy.
Tip #10: Reduce Sugar Cravings
If you eat healthy meals with protein, fiber, whole grains, and complex carbohydrates instead of lots of sugar, you will feel satisfied longer, and eventually reduce your craving for sugar.