Weight Loss For Women: Top 5 Secrets You Can't Live Without

Hello ladies, are you tired of every other ad claiming that they have a program specifically designed for weight loss for women? From one lady to another, stop torturing yourself with these addictive claims. Learn an effective way to lose weight safely and quickly without jitters and without losing your bank account. Learn the 5 secrets for successful weight loss that you can do anywhere and anytime.

It is tiring every time you turn your head or turn on the radio or television one or more ads will appear claiming to be for quick weight loss. Really, especially with the new year that is all you hear about. Every single time the television is on, an ad talks about how great their program can help you lose weight and not do anything differently. Then you jump in your car to get the kids, and guess what's on the radio? You got it another ad about how this system will help you lose weight and oh, this one says it is natural (and you don't have to change your habits with this one either). Remember, natural doesn't mean anything if it isn't healthy. Opium is natural. Marijuana is natural. That doesn't mean you should use it. And finally, you think it couldn't get any worse, but you take a deep breath, yet you are bombarded by it:

• Your friends are telling you about the latest and greatest - Facebook, Twitter, Emails, Phone calls etc
• Stores have ads in every isle
• Billboards
• Radio
• Television

It is everywhere. As if we didn't feel bad enough that we let the last few stressful years of our busy lives take over and add extra weight - now they have to keep telling us. Well, ladies, it is NOT your fault. These are gimmicks and great marketing techniques - not great weight loss techniques. If these silly ideas worked then 2/3 of the adults wouldn't be overweight and the average person would not gain a whopping 12 pounds over the holiday season.

Whether it is a little or a lot, these 5 secrets are ideal for weight loss for women (excellent weight loss for men too, but let's not tell them yet).

Don't worry, you'll lose those pounds without being fatigued, stressed, or overwhelmed so let's get started. Let's do this naturally and safely so you can lose the weight and keep the weight off for good. We aren't talking a diet: we are talking about a system for a healthy lifestyle.

This is a journey. This is the most important step to understand and to accept! You didn't gain the weight overnight, so you probably won't lose it overnight. It is important to set realistic goals and practice commitment. Any diet that says you don't need to do anything other than buy their product and you will lose tons of weight fast is either 1. A lie, 2. Unhealthy or 3. Both. Set small goals that build into a big goal.

To maximize weight loss for women it is essential to combine as many of the following as possible as often as you can without feeling deprived. It is important to learn to incorporate the cravings you have so that you'll stick to this new lifestyle.

1. Reduce Calories Slowly: Reduce calories by about 500-1000 cal a day to lose about 2 pounds a week. Some people lose more, and some less but this is a good rule of thumb. This is considered a safe range to lose so you can keep it off. It's not safe and eventually you will gain more back if you deplete your body of calories too fast. If you cut your calories too rapidly or too low, your body will tend to feed off the valuable muscle. This is disastrous to any weight loss program because muscle makes us look firm and sexy, muscle keeps our metabolisms strong, and muscle is what our heart is made of. Cutting back too fast can damage your heart

How to lower our calories? A key way to do this is by increasing your activity level: workout, walk more (just parking your car farther helps significantly), and take the steps, etc. As an added bonus, more activity will lower your stress, improve your sleep, increase your overall energy and help you stay motivated.

2. Make Healthy Food Choices: This can be tricky when you are surrounded by contradicting information "Eat low Carbs, Eat Low Fat, Eat this...Eat that...". Well, here are the facts. According to University of Illinois, diets higher in lean protein and lean dairy have been proven to help weight loss. Eating less processed foods and less artificial foods is easier for your body to metabolize, therefore, helps with weight loss. Avoid empty calories like soft drinks and flavored coffees. Did you know that just by choosing healthy carbohydrate choices like sweet potatoes, veggies, and quinoa etc, it has been proven that you can reduce unsafe deep belly fat by 11%? It is true. And this deep belly fat is definitely our enemy because it is a contributing factor in heart disease, cancer, and diabetes.

Also, eating foods that are high in leucine, an amino acid, will greatly help your journey to a healthier, sexier you. Leucine has been used for years by body builders and others that want to shed unwanted fat while maintaining lean muscle. Remember it is this lean muscle is that helps us maintain a higher metabolism, and it is muscle that gives us that lean, firm, sexy look that we all dream of, plus a healthy heart as mentioned earlier.

3. Keep a Journal: This is a must. You may not find it enjoyable to see that you just drank all your calories in 3 lattes but it is important to know where the calories are going. An online diary is an excellent resource that can track exercise and food calories to optimize weight loss for women. In a recent weight loss study, people who kept a journal doubled their weight loss in a 6 month period when compared to those who did not keep a journal. It is a powerful tool for weight loss for women.

4. Adequate Sleep: Sufficient sleep is about 6-8 hours a night for an average adult. Sleep helps a number of things besides weight loss. It also helps to reduce stress and repair the body. As we know, stress has tons of negative side effects and a biggie is weight gain.

5. Reduce Stress: You may be thinking, easier said than done. Well, that is true. Remember this is a journey: it is a lifestyle commitment to a healthier, better you so it may not be super easy at first. But it will be super effective and you will LOVE the results. In fact, after a few weeks, your energy will begin to rise as you lose weight, and you'll wonder why you ever ate the way you did before. You will LOVE the new you - inside and out.

Now you have the tools to actually succeed with this year's resolution so Good Luck and welcome to your new healthy lifestyle.

Barb Lulay, Education Health Specialist, uses a state of the art system that invokes only guaranteed, safe and natural weight loss products that have helped thousand of women (and men) lose weight quickly and safely. Learn more by visiting Weight Loss for Women It has been proven to safely lose fat, maintain 100% muscle, & maintain energy. For the serious viewers only, wait no longer - save now & receive an entire month free plus a bonus while supplies last. This equates to less than $3 a meal. Simply click Complete Transformation. For a limited time Barb Lulay is offering 1 hour free coaching with purchase of the Complete Transformation so the most serious readers can achieve their goal quickly.

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Natural Health - Recipe For Muscle Relief

Living with pain is no fun. If it only happens once in a while it's no big deal. But if you suffer from chronic back pain here is an approach that your doctor probably hasn't told you about.

As a nurse, and someone that used to live with chronic back pain everyday, I know that doctors don't usually know about foods you can eat that heal chronic pain. It's not their fault. They are trained to dispense medications and they take few or no nutrition courses in medical school. That's why I'm so excited to teach and share some of the easiest and most effective tips and tools to relieve chronic pain.

This smoothie recipe is great for cleaning out the toxins that can accumulate in your muscles causing inflammation and pain. If you suffer from pain with no relief and you are tired of taking more and more pain pills give this natural health solution a try.

1/2 cup fresh beet juice (Invest in a juicer or find it at your health food store).
1/4 cup chopped celery
1/4 cup cooked chopped carrots
1/2 teaspoon fresh or ground turmeric root
1/4 teaspoon crushed celery seeds.

Combine in a blender and process until smooth. Enjoy often.

It is best to prepare enough carrots, celery, and beet juice for several servings and store them in the fridge. just before heading out the door you can whip up a double or triple batch and take it with you for sipping throughout your day. Before you know it your muscle tension and back pain will be relieved without medications.

And now I would like to invite you to Visit http://www.thenaturalhealthmaven.com to get get free instant access to your 7 day Mini E-course "How to Create Natural Health with Essential Oils", my BONUS GIFT to you when you subscribe to my free short ezine newsletter on energy healing, ayurveda, nutrition, and aromatherapy.

From Martha Gesegnet RN, CHTP, CNS, Author of the highly acclaimed book, "8 Steps to Naturally Heal Chronic Pain"

Martha Gesegnet RN~~ The Natural Health Maven and http://www.theNaturalHealthMaven.com

Article Source: http://EzineArticles.com/1608652

50 Free Weight Loss Tips and Fat Loss Tricks - Lose Weight Today

Do you want to lose weight in 2 - 4 weeks? Discover how to lose belly fat in 20 - 40 days from now, in this article you can find 50 free weight loss tips.

1. Set up Small Realistic Weight Loss Goals. For example i need to lose 10 pounds per month by avoiding fried foods and by eating fruits as snacks instead of cookies, chips or ice-cream.

2. Drink Plenty of Water during the day, try to have 6 - 8 glasses per day.

3. Have Fruits as Snacks between your meals instead of unhealthy snacks.

4. Avoid Fried Types of Food, fried food contain a lot of fat.

5. Make Healthy Food Choices - Fish, Chicken and Vegetables are all good choices (avoid fried types.)

6. Avoid Soda - try to drink more water or low fat milk instead.

7. Move Your Body and Adapt some Weekly Exercising - walking, jogging, running, swimming, stair climbing, bike-riding and different types or sports are all types of exercises and movements you could do in order to burn off more fat.

8. Keep a Food Dairy, write down all your food choices in advance for the week.

9. Always Bring a Shopping List when you go grocery shopping, and eat before you go shopping.

10. Eat Slowly - your body is slow to register when it starts to get full.

11. Make a pause of 5 minutes before you add more food to your plate, this break will help you feel if you are full or not.

12. Stop Eating when you are Full.

13. Don't Eat Late in the Evening.

14. Eat Smaller Meals more often during the day - split your 2 - 3 large meals into 5 - 6 smaller meals during the day.
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15. Always Eat Breakfast - this will increase your metabolism, and you will also avoid to overeat at the next meal.

16. Build Muscle, muscle helps you increase your metabolism and burn fat.

17. Have Oatmeal and fresh fruit for Breakfast.

18. Walk More, 20 - 30 minutes of walking per day can make a big difference in your weight every month.

19. Dancing is a fun and effective way to lose weight.

20. Avoid Processed Foods.

21. Avoid Whole Grains such as Bread, Cereal and Pasta. You'll instantly notice you have more energy, feel better and you'll probably lose 5-10 lbs of stomach fat in just a few weeks...

22. Avoid Sugar, Whole Grains and Dairy. If you were to eliminate just these 3 foods from your diet (sugar, whole grains, dairy) then I guarantee you will easily lose 20 lbs+ of stomach fat.

23. Eat More Eggs such as Scrambled Eggs for Breakfast or Omelet.

24. Eat a Small Piece of Dark Chocolate.

25. Chicken Breast or Tuna are Healthy Types of Food to Eat.

26. Make a written list of the reasons that you want to lose weight. Read the list any time you feel your will power wane.

27. Take the stairs and ignore elevators and escalators.

28. Take a long walk at least once per week.

29. Preplan your meals.

30. Precook your meals.

31. Prepackage your meals.

32. Use Smaller Plates for your meals.

33. Keep a list of your favorite recipes on hand that work with your fat loss meal plan.

34. Eat More Berries such as Blueberries and Strawberries.

35. Drink Green Tea.

36. Establish a regular sleep schedule, even on the weekends.

37. Avoid Alcohol.

38. An apple and 6 almonds makes a quick and portable breakfast or snack.

39. Challenge a friend or family member to a weight loss battle.

40. Buy new clothes in a smaller size, it can inspire you to lose weight.

41. Eat the sweeter fruits like banana, mango, melon, and pineapple sparingly.

42. Keep a few serving size bags of almonds or walnuts in your car or purse for an emergency snack.

43. Be inspired by others who have lost weight in the past.

44. Use the mirror, the scale, and the way your clothes fit to measure your fat loss.

45. If you are not hungry then don't eat.

46. Interact with others working to lose weight.

47. Have Chicken Sausage instead of ordinary sausage.

48. Eat Avocados.

49. Beef. I'm partial to sirloin and grass-fed when I can find it. But any lean cut that you like will do. usually make my steak stir fried in a wok with olive oil or grilled on my clamshell style contraption that bares the name of a former heavy weight champ.

50. No Sugar (artificial sweeteners included). In many diets, sugar is the number one culprit when it comes to putting on weight, especially around your stomach. Some of the main foods that you need to look out for would be - Soda (even diet soda), - Juices and Sweetened Teas (orange juice, apple juice etc), - Processed Foods. Simply by eliminating sugar, most people can lose 10 lbs in one month.

Next, Free Video Lose 20 Pounds and Say Goodbye to Belly Fat Forever!
Heart Attacks, Diabetes and Cancer are Dangerous Diseases You Risk by Being Overweight.
Free Video Lose 40 Lbs - Shocking Secret Revealed!

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Healthy Hot Breakfast Recipe Tips

Variety in diet is said to be the essence of successful dieting. Because of the monotonous repetition of meals which ultimately becomes unpalatable, most of our diet is unsuccessful. But there is diverse variety of meals available to suit every taste and lifestyle no matter how hectic and tight our schedules may be. These low-carb breakfast recipes can easily be incorporated into the most hectic of lifestyle.

 Recipe 1

Basil tomatoes with smoked trout

Serve For 2

4 medium tomatoes

1 tbsp chopped fresh basil

Few drops of vinegar

Few drops of extra-virgin olive oil

2 small smoked trout

Freshly ground black pepper

 Preparation:

Chop the tomatoes into halve and top with chopped fresh basil.

Drizzle the vinegar and the extra-virgin olive oil over the tomatoes, and place on a grill-tray.

Grill under a hot grill for about 5 minutes.

Meanwhile, place the smoke trout in a microwave-safe dish and microwave on high for 2 minutes, or place in an oven-safe dish covered with pierced aluminum foil and cook at 180 Degrees C for 10 to 12 minutes.

Flake the smoked trout and serve with the grilled basil tomatoes.

Season to taste with the freshly ground black pepper.          

Carbohydrate content per serving for this meal is 4 grams

 Recipe 2.

Chestnut mushroom with scrambled eggs

Serve For 2

2 tbsp extra-virgin olive oil

2 large chestnut mushroom (wiped and stalks removed)

2 spring onions diagonal chopped

2 large eggs

1 tbsp mustard

1 tbsp chopped chives

Ground black pepper

 Preparation:

Heat the extra-virgin olive oil in frying pan and gently saute the mustard and the spring onions.

Spread the mixture over the mushroom and grill under a hot grill for about 5 minutes.

At the same time, prepare the scrambled egg

Place a mushroom in the centre of each plate and top with scrambled eggs.

Garnish with chopped chives and season with the freshly ground black pepper for taste.

Carbohydrate content per serving for this meal is 3 grams

Recipe 3.

Egg Florentine

Serve For 2    

60 grams unsalted butter

400 grams fresh spinach leaves (rinsed, drained and stalks removed)

4 large eggs

2 tbsp chopped fresh basil leaves

2 tbsp Parmesan cheese (grated)

Freshly ground black pepper

 Preparation:

Melt the butter in a large saucepan, then gently sauté the spinach and basil leave over a low heat for 1-2 minutes until softened. Not too long, or it will disappear.

Transfer the spinach mixture to a shallow, oven-safe dish and smooth evenly over the base.

Form four hollow shapes in the spinach

Break an egg into the centre of each hollow.

Sprinkle 1/2 tbsp of parmesan cheese over each egg, season with freshly ground black pepper and cook in the centre of a preheat oven at 180 Degrees C for 12-15 minutes.

Serve immediately.

Carbohydrate content per serving for this meal is 6 grams

These recipes can be satisfactorily served with a typical fruit, vegetable juice or both by choice.

These hot breakfast recipes will definitely serve to cut down on morning fast food meals. So Enjoy!

Miracle is an expert researcher on health and fitness matters especially heart health, women and men’s health, dieting, environmental health issues, a motivational speaker and a teacher. I love teaching and writing articles on these topics. My desire is to share the insight gained from this experience to positively affect people's lives. Welcome to the world of health matters. For more information, visithttp://www.heartcares.blogspot.com
http://www.dietcares.blogspot.com

Article Source: http://EzineArticles.com/2182257

Reading Nutrition Labels to Assist Weight Loss

The information you need to avoid foods which will encourage weight gain or promote poor health is required reading on every nutrition label. The problem is many people are unable to decode the gibberish and misleading terms used to disguise the worst food ingredients. It seems as though there should be a special encyclopedia to help the consumer avoid the most dangerous health degrading components of their favorite processed food staples.

Finding the Proper Tools to Assist Weight Loss

Of course, the best rule of thumb would be to eat food in their natural form, easily avoiding all the deadly sugar and processed carbs and chemicals hiding in most foods. Foods which will help you drop weight and promote health don't have an ingredient list or use names which are difficult to pronounce. The reality is that foods manufactured in a food laboratory are a part of our diet, and we need to become savvy about what is in the foods we eat to preserve health and lose weight.

The results of a study published in the Journal of Consumer Affairs, found that people who want to lose weight are much more likely to read nutrition labels, and note that this may have an even larger impact on weight loss than regular exercise. There is still much confusion about serving size, sugar and carbohydrate content and ingredient listing for many who try to decipher the typical nutrition label. Understanding the buzz words to watch for will help you to drop weight and naturally promote health.

Tip 1: Watch Calories per Serving

Food manufacturers use very subtle deception to make you think their food is lower in calories at a quick glance. They post unrealistic serving sizes to make the calories appear less, with the knowledge that most people will eat much more than the paltry serving size listed.

Look carefully when purchasing at the store and be certain you understand that often the calories listed in bold are most likely half of what you will end up eating. Once you realize how quickly most processed foods add on the calories, you'll want to substitute fruit, vegetables, or a reduced calorie option to hit your daily target.

Tip 2: Trans Fat, Saturated Fat and Cholesterol

The fat category creates much confusion for many consumers. We have been so conditioned by pharmaceutical ads to avoid cholesterol that we end up choosing high carb, low fat foods which ruin health. Saturated fats and cholesterol from foods are not the problem, and do not contribute to poor health or excess weight as long as they are eaten uncooked and accounted for as part of your daily caloric goal. Trans fats should be avoided entirely, and be sure to watch for hydrogenated fats on the label. There is no safe level of these deadly fats which increase your risk of heart disease by 25%.

Tip 3: Sugar, High Fructose Corn Syrup and Corn Sugar

Many people with an interest in their health are avoiding added sugar and high fructose corn syrup when they read nutritional labels, understanding that these additives cause metabolic imbalance and lead to weight gain. Manufacturers know this and now want to be able to call high fructose corn syrup simply corn sugar on nutritional labels. This is yet another example of the deceitful marketing tactics which are permitted to continue, making it difficult to avoid dangerous chemicals in our food supply.

Reading nutritional labels is becoming an important tool used my many weight and health conscious consumers. Look at every label before you purchase, with a watchful eye for serving size, trans fats and high fructose corn syrup and learn the variety of names these ingredients lurk behind. By eliminating poor food choices, you'll be able to reach your weight loss target quicker and avoid the health pitfalls of eating a diet high in artificial chemicals.

Read More Expert Advice on Diet, Health and Nutrition, and Download your Free Weight Loss EBook!

John Phillip is a Health Researcher and Author of 'Your Healthy Weight Loss Plan', a comprehensive EBook explaining how to use Diet, Exercise and Targeted Supplementation to naturally achieve your healthy Weight Loss goal. Visit My Optimal Health Resource to download your Free 48 page copy.

Article Source: http://EzineArticles.com/5041021

Lose Belly Fat Exercise Trick - Maximize Your Belly Fat Afterburn

After diet, the best way to lose belly fat is with exercise. The problem is, most people exercise wrong and don't maximize the "afterburn" effect since they don't know the correct pace to exercise. Here's what you need to do...

First off, the wrong way to exercise is to go at a steady pace... either slow or at a medium pace.

The reason why this sucks is because once you stop exercising, you stop burning fat. It's very inefficient because the only way to lose belly fat is to do the exercise for hours and hours. This is a complete waste of time.

Exercise Trick to Lose Belly Fat

Now, the trick to losing a lot of weight is to be able to burn fat off after you exercise so that you don't need to exercise for long periods of time.

You do this by varying the pace of your cardio. You go from slow for 20-30 seconds to going as fast as you can for 10-15 seconds. Because of the intensity of this, your body goes into a sort of shock and continues to burn belly fat off at an accelerated rate for up to 18 hours after you're done exercising. This is called "afterburn". The exercise trick is called "high intensity interval training", or HIIT for short.

Yeah, read that again... burn belly fat off at an accelerated rate for up to 18 hours after you finished the exercise.

So knowing that, what you need to do is pick some exercising in which you can do this. The stairstepper, interval running and walking, and the elliptical are all good choices.

Try doing this exercise trick to lose belly fat faster and in less time.

If you're sick and tired of getting the same old boring and tired weight loss advice on how to lose belly fat... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, exercise more, and blah blah blah"... then you found the right person. I'll make weight loss easy and enjoyable for you... AND NOT BORING!

First, click http://www.weightlossguide4women.com to get your free 19-page report "How Spinning Around in a Circle Like a 4-year old Child will Skyrocket your Weight Loss Success". This will give you a jumpstart on losing 10 pounds fast.

Second... after you get the free report, you'll be sent inside my website for even more unique and little known weight loss and belly fat tips, tricks, techniques, exercises, and tactics. These unconventional tricks are a "shortcut" way on how to lose 10 pounds in 2 weeks... no mention of eating carrots or celery. I promise.

Third, with my advice, you won't starve, have to go to the gym ever, or basically do anything that is a hassle for your busy life. Listen, I understand you want to lose your belly fat with tricks and without changing much in your diet or exercise plans... I get it. I have this completely covered. I've worked with over 3,700 clients. I know a 1 size fits all plan doesn't work. So I've come up with lots of "tricks" to personalize weight loss specifically for you and your lifestyle.

Fourth... there is no fourth. Just enjoy the free report and my website. If you don't lose 10 pounds with just my free information... I'd be amazingly surprised!

http://www.weightlossguide4women.com

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Vegan - Vegetarian Diet Helps You Lose Weight

Can vegetarian diet help you lose weight?

Like many other diets out there, there's no promise that a certain diet will help get your weight down 100%, vegetarian diet is no exception. Why did I say that? Isn't plant-based diet a commonly last resort for people to lose fat after they've failed in other dieting attempts?

I lost weight successfully with eating a vegetarian diet. But I'm telling you that it all depends on what sort of plant foods you're dwelling in. Done right, you get the shape you want. Done wrong, you grow bigger in size.

A meat-free diet melts fat only provided you cut down on your processed vegetarian food intake, or cut back on your toxin-laden meat consumption if you're still not 100% meat-free yet.

Usually those prepackaged foods are infused with sodium, sugar and bad saturated fat, and processed with lots of artificial chemical additives (can you remember those funny names on the label?), so eating too much of them impedes your blood circulation and causes sluggish metabolism, which then results in weight gain.

That's why a "processed vegetarian" can't lose weight easily and gain weight instead. Have you seen an overweight vegetarian yet? When you do see any, check with them what they eat, I'm willing to bet more of their food consumption comes from processed food.

If you're not fully meat-free yet, you're going to become even worse due to the toxins generated by terrified animals at the time they got slaughtered. Do you realize how bad you look on the face when you feel frightened or traumatized? That's the effect of toxins. Animals behave likewise.

Ingesting those toxins will have some trapped in your fat tissues if your body can't fully purge them out. That explains why a Standard American Diet (S.A.D.) loaded with meat has created so many obese.

So, a plant-based diet does help you lose weight when you eat right. Fruits, vegetables, wholegrains, nuts and seeds, legumes, seaweed etc - these are what you should eat more, if not in all.

I understand that it's difficult to stick to a vegetarian diet with all the whole natural foods as the staple ingredients unless you're working in the comfort of your own home. So, do your best to reduce your unhealthy food consumption to as minimal as possible. Don't try to do it over few days. Make the changes gradually and progress step by step until you totally grow sick of processed food. The key is, make the changes naturally.

Laura Ng shows you how to lose weight with vegetarian diet so that you can effectively get in shape without getting loose skin and weight rebound after successful weight loss. She invites you to follow her foolproof weight loss plan for vegetarians that reveals the 5 steps to a safe and healthy fat loss regimen. Get more vegetarian weight loss tips and strategies at iNotFat.com now.

Article Source: http://EzineArticles.com/669074

29 Food and Nutrition Guidelines For Weight Loss

One of my clients just told me that, in the 3 months we have been working together, she has lost 24 lbs!

That's incredible! I am so proud of her for her dedication, her hard work, and her commitment to the program.

I asked her, of all the things she was doing to reach her fat loss goals, what one thing did she think was the key to her fat loss success?

She answered very quickly:

"It's all about nutrition."

Ding, ding, ding! By golly, she's got it!

In fact, there was a few weeks between the second and third months we worked together that she had an issue with her shoulder she had recently had surgery on and she could not do some of the workouts.

So, she was losing weight, without working out consistently, because she was doing the right things in the kitchen.

If I've done nothing else for this client, I will feel extremely satisfied that she has learned this one important point - that when it comes to fat loss, nutrition is key.

Here are 29 Food and nutrition guidelines for you to follow if you are looking to lose weight:

1. PLAN your menu out for the week each Sunday. Use the list of ingredients as a grocery list and shop for those items only. Do NOT add anything else to your cart that was not on your list (just make sure there was no junk on your list!).

2. PREPARE any food you buy that day so that when you need to use it it is ready. i.e. wash and chop veggies for snacks, cook chicken for future meals, separate snacks into portion controlled bags, etc).

3. COOK meals that day that take a long time to make and may inhibit actually cooking them the day you have them planned for. Freeze anything that is more than a day or two away.

4. RECORD all food consumed into a daily food journal (you receive a Success Journal with the UHW Fat Loss System)

5. ASK nutrition related questions and get healthy recipes from an online weight loss support group.

6. THROW AWAY all junk that you currently have in the house. If you do not have it in the house, you cannot eat it.

7. AVOID crackers, cakes, pies, cookies, candy, prepackaged foods, processed foods, fast food, artificial sweeteners, high fructose corn syrup, fried foods, refined flour and sugar, and trans fat.

8. CONSUME fruits and vegetables, lean protein, healthy fats, and 100% whole grains, volume according to that order.

9. CALORIES count. You must eat enough calories to maintain the vital systems of the body but not more than your body needs to complete the activity you ask it to do.

10. EAT lean protein at every meal. Not only does protein make you feel fuller longer but it can counteract the insulin response set in motion from any carbohydrates you eat during that same meal. We also need lean protein to build muscle tissue.

11. INCLUDE healthy fats in your diet each day.

12. DO NOT fall for any scam fat burner bills or any diet gimmick that claims you will lose weight if you use it (i.e. Slim fast, Ali, Special K Diet).

13. INCORPORATE a weekly fasting session into your regime to balance blood sugar, help build lean muscle, and curb sugar cravings. **The Best of all the food and nutrition guidelines!

14. STRIVE to eat at least 10 fruits and vegetables each day. Smoothies and soups are a great way to do this.

15. FREQUENCY of meals (increased) has been shown to lead to a decrease in overall calories consumed for the day. Eat the proper # of calories each day but feel free to spread them out in 3 meals or consume 6 smaller meals throughout the day.

16. BREAKFAST is still the most important meal of the day, in my opinion, in terms of providing energy for a stressful and active day. However, if you aren?t a breakfast person no need to force yourself. Eating breakfast doesn't boost daily metabolism as much as previously thought either.

17. DO NOT be a late night snacker. Eat dinner no later than 3 hours before bed. The circulating blood insulin levels that are associated with ingesting carbs will interfere with the release of growth hormone, an important hormone for fat loss and lean tissue building that is secreted about 1 hour after you fall asleep.

18. PURCHASE organic food when possible. It is a little more expensive, however, all the money you will be saving on crap can be used to get the good stuff.

19. GO vegetarian, unless you eat meat from free range, grass/vegetarian fed animals who are killed humanely and are not given any growth hormones or antibiotics.

20. TRUTH about what is in a product is on the back of the box, not what is claimed to be true on the front. Know how to read food labels and ingredients. Do not fall for claims of "fat free", "reduced sugar", " high protein", or "low cholesterol" unless you verify it from the list of ingredients (these claims always imply added chemicals to the ingredients list).

21. ALWAYS carry a healthy snack with you in case you get hungry. This will prevent you from caving and stopping for fast food or going overboard when you do finally make it to a healthy spread. **Probably my favorite of all the food and nutrition guidelines.

22. DO NOT drink your calories. Avoid soda, diet soda, alcohol, energy drinks, and fancy coffee drinks.

23. DRINK water, lots of it. Aim for half of your bodyweight in oz each day. (i.e. a 160 pound person should consume 80 oz of water each day). The only other beverages you should be drinking is unsweetened green, white, or yerba mate teas. No fruit juice, alcohol, soda, diet soda, fancy coffee drinks, or energy drinks.

24. REWARD yourself once each week with a reward meal.

25. FALL of the wagon? Realize what happened and why and then move on. Just do no further damage.

26. WATCH your portions. In my opinion, most Americans chronically overeat. In reality, it does not take us very long to get the nutrients we need from food and to be satisfied by what we are eating. When eating meals, pay attention to how you feel and eat until 80% full then stop. When eating dessert, have one or two bites only and see if that amount satisfies your sweet tooth.

27. EAT reward meals and other indulgent food that you shouldn't be eating, shortly after a workout.

28. LIMIT the frequency of which you eat out at restaurants. Restaurants are in the business of making money and to make money, they need to make the food taste incredible so that you keep coming back. To make the food taste great they have to add a ton of ingredients that are not fat loss friendly.

28.5. AVOID all fried foods. They contain copious amounts of trans fat that has seeped into the food being fried. Especially avoid french fries!

I hope you enjoyed these food and nutrition guidelines. Everything you need to know to lose fat by improving your nutrition.

To learn more about good ways to lose weight fast, take a look at this blog post about Cardio Workouts At Home on my Home Workouts Blog. While you're there be sure to sign up for regular email updates to learn more weight loss tips.

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Losing Weight on a Vegetarian Diet

There are so many ways to skin a cat. It's not like swaddling a baby. There is really only one way to correctly swaddle a baby - if you want to make comfy, snuggly, and safe for the babe. Unlike swaddling a baby, but much like skinning a cat; there are a ton of ways to lose weight.

In theory, all you need do is eat less calories than it takes to maintain your body, and viola - you lose weight. Your maintenance calorie need is 2250. You eat 2000. Your body takes the other 250 from your fat cells. The longer you stay at 2000 calories, the more your body takes from your fat cells.

You lose weight - so beautiful...

Yet, if it were truly that easy, then there wouldn't be a whole cottage industry of late night infomercials, diet pills, and diet plans. So, it's not easy, but it's not that complex either. It's fairly straightforward.

Your body is remarkably ingenious. It wants to survive. It wants you to survive. Like a bear in hibernation, it values a nice layer of fat. My mom used to say that so long as we had an extra bag of rice at home, we'd never starve.

That belly gut is your body's extra bag of rice.

So, to get rid of that belly gut, you have to convince your body that you no longer need that extra bag of rice. You have to convince your body that you will not have to endure a harsh winter of no food, no crops, no harvest, blah, blah, blah.

The most straightforward way would be eat several meals a day. Having a constant stream of nutrients coming into your body will most likely convince your body that it no longer needs to hoard fat. Combined with a fat burning program, like HIIT or boxing, you begin your journey to losing weight.

Which brings us to the question of what to eat during those several meals a day. There are the high protein/low fat, high carb/low fat, high fat/low carb, or my favorite - high protein, higher carb, and ridiculously high fat diets (just kidding).

There is the caveman's diet, the gladiator's diet, kung fu panda's diet, diets named after a city, diets named after a guy, and diets named after a diet.

And then there is the vegetarian diet, the vegan diet, the lactovegetarian diet, and the "what is this - rabbit food - diet."
So, which is best?

I would contend that all can work, and certainly each have its endorsers and testimonials for success.

But the one that I think really merits further consideration is a vegetarian diets.

I think most of us, even a carnivore like myself, is only about 15 to 20% away from a vegetarian. So far today, I have had a handful of fresh peanuts, 2 bananas, an apple, 2 honey oat toast with organic strawberry spread and cream cheese, organic granola bar, pint of fat free milk, and about 4 oz of roast chicken. Oh yes, I have drank about a liter and half of water. I'll probably have a plate of spaghetti with marinara for dinner, mixed green salad and more water.

Cut out the chicken and it's pretty much a vegetarian diet. I think if most looked at their daily diet, the same kind of conclusion can be drawn.

And really, a diet of fresh fruit, veggies, grains, and nuts just reeks of health. And what's healthy, done in moderation, can only be a good for either weight loss or weight maintenance.

And the 2 knocks against vegetarian diets are really irrelevant misconceptions. You can get plenty of protein, including essential amino acids, in this diet. As for a filling meal - try a plate of pasta with roast garlic and olive oil. With a refreshing glass of Pinot Grigio, you will have a satisfying dinner. And it takes about 20 minutes to make, tops.

The challenge with a vegetarian diet is watching the fats and total caloric intake. Nuts have got decent levels of fat in it. Tofu can be loaded with fat. And Soy products have some controversy to them. Plus, a bad offender are the juices and smoothies that claim to have XXX equivalent serving of fruit and/or veggies in it - just loaded with calories.

That said, eating 5 or 6 small meals through the day, be it with vegetarian based or meat based, you keep your body happy and satisfied.

If you're thinking about a vegetarian diet, you need to read this report, Protein in Your Veggie Diet. Plus, get healthier, stronger, and build muscle with free info/advice at http://www.smartweightgain.com. Loaded with free workout routines and advice from the best minds in the business, this is where you need to go for commonsense, straight shooting info.

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