24 Ways to Lose Weight Fast and Healthy

Today I am sharing with you some uncommon fat burning tricks. Apply them and you can get faster results and enjoy your journey to a healthy life.

EATING:

#1. Have breakfast within half an hour of waking up in the morning.
If you do not have a habit of eating in the morning or when you wake up, then try to develop it. Eating within half an hour of waking up, starts your fat loss. Make your breakfast protein rich and avoid skipping breakfast. People who skip breakfast attract many health issues like obesity, heart problems, etc.
#2. Consume snacks that contain healthy fats.
It's a general notion that fat is not good for our body, so we should avoid it totally but that is not true. There are healthy fats which are required by our body to develop strong cell structure. Healthy fats control your appetite and help in fat loss. Some examples are coconut oil, coconut cream, almonds, pecans, walnuts, super dark chocolate, avocados, whole eggs, etc.
#3. Avoid sugar free and low fat products.
When you are on a fat loss regime, you try to grab things with the labels "Sugar Free" or "Low Fat". These help in gaining weight because they do not provide the necessary nutrients which are required by our body. Sugar free items contain artificial sweeteners which are more dangerous for our digestive system. Also, these make fat loss harder because you tend to eat more carbohydrates and sugar rich foods. These labels are only for marketing the products.
#4. Increase your protein intake.
Protein intake is crucial for fat loss, so you have to be very careful about your protein intake. Make sure you have 20-30 grams of protein per meal.
#5. Use Garlic Extract before each meal.
Use Garlic extract (200 mg) before each meal. It is used to control cholesterol and is found to be very effective in fat loss. It can also be used in salad dressing. Cook often with garlic. It has many health benefits.
#6. Chew your food at least 12-15 times before swallowing.
Do not eat in a hurry. Chew your food for at least 12- 15 times so that it is properly diluted and easily digested. Spend time enjoying your food for at least 30 minutes and chew more, which helps in fat loss. Do not eat for the sake of eating. Enjoy your meal.
#7. Limit your fruit intake to one piece a day for fat loss.
You may ask why is there a restriction on fruits? We need all the nutrients for a balanced diet. But fruits are directly converted into glucose and stored as fat. So when you are on fat loss, say no to fruit juice and try it eat one piece of whole fruit per day.
Drinking
#8. Drink lemon water before each meal.
Drink lemon water before or with each meal as lemon is a good antioxidant. Make it a habit so that it helps in keeping you healthy.
#9. Drink green tea 2-3 times a day with lemon.
Green tea helps in fat loss. Drink it 2-3 times a day with lemon. It will energize you and it also acts as a good antioxidant.
It aids the digestive system and reduces cancer risks. Drinking green tea during work outs greatly help in fat loss.
#10. Drink iced water 2-3 times a day.
When you drink cold water, your body has to burn extra calories to heat up the water which burns fat significantly. So in a day try to drink 2-3 glasses of iced water.
#11. Drink at least 8 glasses of water for fat loss.
If you are not drinking sufficient water then you will fail in your fat loss efforts because our body needs a lot of water to cleanse itself and for optimum functioning of liver. Make extra efforts to drink water. If you do not drink enough water, you might also suffer from constant headache.

EXERCISE:

#12. Try various frequency, duration and intensity levels of workout in order to keep getting results.
There is no fixed method for exercising. Try different exercises with different frequencies and intensities. Change your duration weekly. When you do short exercises like 10 minutes a day, try to make it intense.
#13. Perform Yoga for fat loss.
Become a yogi as doing yoga gives so many benefits in the long run. It is a great way to lose fat and reduce stress. By holding poses for certain time periods, you also improve concentration.
#14. Increase the time in downward exercise.
When we perform exercises, we put more power in forward motion and quickly do the downward motion. Try to perform the downward exercise for longer duration so that you spend more energy.
#15. Play competitive sports.
This is a great way to lose fat. By challenging yourself, you achieve more. Sports are a great way to get into a desired shape and it's much more fun to workout with someone else in a competitive atmosphere.
Motivational
#16. Measure your weight daily.
Step on to the weighing machine daily so that you can see the changes and get excited about results. Do not get discouraged when there is no weight loss in a day or two. It's perfectly alright. You must be having some other changes. Doing so you can design your program or become serious for the coming day. You will get conscious and start getting good results.
#17. Have your body fat percentage measured weekly.
Measure your body fat percentage every week. There are many devices which can measure belly fat in 2-3 seconds like Karada Scan from Omron. You can use your preferred device but keep track of your fat. There are many types of fat in our body, keep eye on belly fat, fat surrounding our heart, etc.
#18. Use Neuro Associative Conditioning.
You can reprogram your brain by this trick. When you have a bad feeling like skipping your workout schedule or want to eat unhealthy foods, then pull out the picture of some obese person or your photo when you were obese. Next look at the picture of your hero or someone you admire for fitness. Keep those photos in your mobile or in your pocket.
#19. Chew gums between meals.
This trick is not healthy for long term but helps in fat loss. When you get very hungry and have no control then chew gum so that you get a feeling of fullness and do not eat. Do not get addicted with this type of habit.
#20. Find an exercise buddy.
Find out someone who wants to lose fat like you. Share your methods of doing exercise, diet methods or what you are doing to get best results with each other. Make it a healthy competition to lose fat faster.
#21. Practice positive self affirmation.
Self affirmation works. Stand in front of a mirror at home or the gym and say "You are going to be strong today", "You are going to have the desired body whatever it takes" and you will start seeing results.
#22. Hang with the friends who are health and fitness conscious.
You are the average of 5 people you hang around with. So reduce your time with the people who are not healthy even though they are your good friends. Make it a habit to hang around people who are more health conscious.
Burn Fat even faster
#23. Use ginger for cleaning your stomach.
Ginger has many health benefits and is a powerful antioxidant. It can help in improving your digestion and soothe your stomach. Few unique compounds in ginger can help prevent your body from forming new fat cells. So include ginger in every meal you eat.
#24. Exercise for 60-90 seconds before a big meal to send calories to muscles cells instead of fat cells.
Before eating, make it a habit of doing 60-90 seconds of intense exercise so that whatever you eat, it goes to your cell development and is not stored as fat. These types of muscle contractions really help in fat loss.

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10 Easy Tips to Achieve your Weight Loss Goal

Are you a man losing weight who wants to see results quickly? Well, you should know that attaining a dream physique requires a lot of sweat and discipline. In terms of discipline, there are actually little things that you can do every day, aside powering through a treadmill and lifting, which can help you see those pounds drop on the scale quickly.

1. Avoid going hungry for too long.
A little hunger can be helpful to losing weight, but starving yourself the whole just to indulge in dessert at night is unhealthy and can ruin your diet. You should make it a habit to eat meals and snacks on time to avoid low blood sugar levels that can lead to crashing.

2. Eat a light dinner early.
Try to keep your dinner to just about 25% of your daily calories and have it at least 2 hours before going to sleep. Take note that eating too much late in the evening can cause issues in digestion and sleeping, making it difficult for you to stick to a healthy routine.

3. Begin each meal with a glass of water.
By doing so, you will stay hydrated and instantly feel full, which can lead you away from overeating.

4. Observe portion control diligently.
If you want to lose weight quickly, it is important to stick to the right portions during each meal. Try using smaller plates to make it look you're your meal will satisfy and resist the temptation to go back for seconds. You can also measure out your snacks beforehand instead of eating from the bag.

5. Try making simple swaps.
Going for other food alternatives that are healthier can save you a lot of calories. For example, you can go for fresh, instead of dried, fruits.

6. Go for dark chocolate for your dessert.
Instead of munching on cookies during breaks, you can quiet your cravings for sugar with dark chocolate. Though it may not feel quite as satisfying the first time, this healthy yet decadent treat can help you wean yourself off your sugar addiction.

7. Avoid drinking beverages with empty calories.
Empty calories from your daily intake of morning juice, soda or wine can really add up and prevent you from seeing good results. It is better to go for flavored water with fresh ingredients to save on important calories.

8. Choose the high-protein, high-fiber snack foods.
Steer clear of the empty, high-calorie snack options, such as chips, and opt for those with high protein and fiber, like protein bars and fruits, instead to fill you up.

9. Stay active.
Even if you are not dedicating a huge amount of your time for workout, you can burn extra calories by making an effort to stay active during the day. So, walk around and take the stairs to see quicker results.

10. Get enough sleep.
Sleep is very important to a healthy routine. Remember that lack of sleep would cause you to eat more throughout the day, not to mention that you will not have enough energy for working out. Good night sleeps is truly an easy way to keep your weight loss programs on the right track.
With these simple tips, you will be surprised of how much you have improved your fitness regimen, with more weight lost and a physique that you would even love more!

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7 Easy Steps to Permanent Weight Loss

#1 Set realistic goals and feel motivated.
Somebody rightly said "Plans are nothing; planning is everything." So first of all decide that you are going to achieve your health goals whatever it takes. Decide the exact amount of fat or weight that you wish to lose. For example "I want to lose 10 pounds in the next 30 days". Write down your goal on a piece of paper or your health tracking application. Just thinking about it does not work. When we start, we think of unrealistic goals because we can think we can achieve them or we want to do it as soon as possible. But the end result is we either stop continuing or give up. So set realistic goals like 1-2 pounds per week. Daily motivation is very important, I say daily because it will give you new energy and excitement to continue for longer.

#2 Build a support system.
"You can't do it all yourself. Don't be afraid to rely on others to help you accomplish your goals." What I mean by building a support system is that you need the resources to achieve your goals. Achieving health goals is like others goals of life, they need your hard work, dedication, persistence and motivation. So if you are not reading daily, then start reading for 10-15 minutes about being healthy. Read blogs, magazines etc. Make a group of people who also want to be healthy.

#3 Choose an exercise plan and commit to it.
Follow your dreams, work hard, practice and persevere. Make sure you eat a variety of foods, exercise and maintain a healthy lifestyle. Start exercising for 3-4 times a week. Building an exercise habit is crucial. You will start feeling more active and strong. Persistence is the key to permanent results. Here is a simple exercise routine you can start with:
10-15 minutes of running
10 push ups; 2-5 sets
Bent knee push ups
Jump rope (60 seconds); 2-5 sets
2-5 pull ups; 2-5 sets

#4 Build healthy eating habits.
"Motivation is what gets you started. Habit is what keeps you going."
Habit #1 Drink more water.
Habit #2 Eat more vegetables and fruits.
Habit #3 Avoid sweeteners.
Habit #4 Avoid junk food.
Habit #5 Exercise regularly.
Habit #6 Track your progress.
Habit #7 Track your calorie intake.

#5 Get acquainted about nutrition and monitor your water intake.
Our food contains carbohydrates, vitamins, minerals, fats, fiber and other nutrients. Low carbohydrates and high protein based foods will give better and faster results but we have to understand how much of these nutrients are required based on our body type. Drink more water. 20 kilograms of our body weight requires one liter of water.

#6 Know about various body fats.
"One day I may be meeting you and hearing how you've changed your life by saying, 'Farewell to Fat'." Measure the below mentioned body parameters, which will help you in tracking your progress. Weight, Height, Body Mass Index, Body Overall Fat, Visceral Fat, Body Age, Daily Calories Required, Muscle strength, etc. Check these parameters on a daily or a weekly basis to know how far you have come.

#7 Track your progress.
"If you can measure it, you can't achieve it." Track your progress daily or weekly. Hard work fetches results.

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5 Common Mistakes to Avoid for Healthy Weight Loss

Conventional or commercial diets help people lose weight fast by using very restrictive and unsustainable diets. So the end result is that people will regain this weight in a very short period of time and here comes the frustration and another dieting cycle.
In my holistic nutrition practice many clients come to me for natural weight loss. Most of them have probably tried different diets and experienced different weight loss results on these diets.
Some of my health conscious-clients were also concerned that some of these conventional diets they tried recommend foods that are full of preservatives, chemicals and sodium which is not something they want to put into their bodies.

 So how can you make sure that you lose weight in a healthy way? Simply by following a balanced and whole-foods diet providing adequate nutrients that naturally cleanses your body of toxins, balances your hormones and boosts your metabolism.
Such a diet will not only allow you to naturally release the extra fat but also maintain your muscle tissue, improve your body shape and feel good about yourself in the process. Best of all, it's proven and tested to help you keep the weight off for good without deprivation or struggle.
As a holistic nutritionist and weight loss consultant, I see common weight loss mistakes that people make that don't help them to lose weight and can compromise their health on the long run.
So here are 5 common mistakes to avoid for healthy weight loss.

1 - Starvation
Some people starve themselves by fasting or eating only one meal a day in order to lose weight. This method usually doesn't work as it will deprive your body of many essential nutrients, slow down your metabolism and even cause more weight gain. You might be surprised to know that some of my weight loss clients actually need to eat more in order to lose weight.

2 - Skipping Meals
Skipping meals is not a good idea because it will affect your blood sugar level and probably cause more eating in your next meal and cravings for fatty or sweet foods. Keeping a balanced blood sugar throughout the day is crucial for healthy and permanent weight loss.

3 - Calorie Restriction
Calorie diets are not realistic or practical. Calorie counting puts a lot of pressure on you and ignore the fact that all calories are not created equal. For example two foods with the same caloric value will not have the same effect on your body. Example dates and candy.

4 - Fat-Burning Supplements
I got asked a lot about these supplements that are advertised as magic pills for weight loss. The truth is that a few of them might have a metabolism-boosting effect but unless you're following a proper diet, nothing will work.
My experience with my weight loss clients is that most of them don't need these supplements unless there is a specific problem affecting their metabolism. A whole-foods diet and a few basic supplements are usually enough to see measurable weight loss results within a short period of time.

5 - Laxatives
Using herbal laxative supplements or medications to release extra weight is not a good idea. It can cause some very transient effects however it can dangerously deplete your body of essential minerals in the process. It also causes dehydration and interrupts the normal elimination function of the large intestines and dependency problems which is not good for your health.

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7 Best foods to promote weight loss

Losing weight is not a walk in the park. It requires discipline, hard work and persistence. Is there an easy way - you may think? While there is no easy solution to suddenly becoming slim, however, there is an easier, more natural way to deal with excess belly fat and unwanted extra pounds. The solution is natural foods. Foods listed below are researched to promote weight loss more naturally and gently.

Vegetables is a good choice for your weight loss diet.

• Broccoli is a great vegetable to start with. Broccoli included in your diet will increase the volume of your meal and effectively satisfy your hunger while reducing your intake of calories.

Steamed Broccoli does a fantastic job of lowering your cholesterol levels in the body by stimulating the release of bile acids, just enough to lower cholesterol and not to corrode your bowels. In addition, broccoli is a natural detoxifier. Unwanted contaminants are eliminated from your body by a composition of phytonutrients found in broccoli, giving you the vital rejuvenation so desirable in the process of losing weight. It is also nice to know that Broccoli has a reputation for fighting chronic diseases such as prostate, breast and skin cancer.

• Spinach is a good vegetable for burning calories when combined with moderate exercises. It is a beautiful plant that everyone should know about, especially those wanting to lose weight. It is no brainer that muscle building burns calories outright. Spinach is rich in protein that speeds up post-work-out muscle recovery and growth. Apart from this, spinach does an excellent job of curbing your cravings for sugary and fatty foods. You can steam it and flavor with garlic or lemon.


• Beans, on the other hand, are best in making you feel full as well as warding off cravings for sugary foods that contain lots of calories. The best fact about beans is that it is a perfect substitute for foods rich in fats like red meat.

Proteins are essential for weight loss too.

• Meat. Many people have unfairly criticized meat. However, lean meat is a good source of protein for your body. A high protein intake will make you full for long time, decrease your appetite for a snack, and increase your body's metabolism.

Protein will also cause weight-regulating hormones to function at their pick, thus controlling your weight. It will boost levels of appetite-reducing hormones GPL-1, Peptide YY, and Cholecystokinin while decreasing hormones responsible for hunger. Beans and legumes are particularly useful in reducing appetite.
One more interesting fact: when your body digest protein, it burns 20-30% of calories received from it. That means if you receive 100 calories from protein, in reality your body will only get 70 to 80.
Not all fat is bad; some is beneficial to weight loss.

• Olive oil is one of those fats that we need while we lose weight the healthy way. In fact, Olive oil contains high levels of adiponectin which is a hormone that is responsible for breaking down fats in the body. The more adiponectin hormones you have in your body; the less body mass index you will have. Doesn't that sound right? So make sure Olive oil is your preferred cooking fat.


• Coconut oil is a saturated fat, but the best kind. Coconut fat comes from lauric acid which is known for balancing cholesterol level. However, the most important fact about coconut oil is that it helps in reducing abdominal obesity. So if you plan to concentrate on trimming fat around your belly, include coconut oil in your regiment.

So much has been written about health benefits of Omega-3 fat. I do not want to over-emphasize the statement by saying that this fat should not be missed from your list of healthy foods promoting weight loss.

• Omega-3 is found in fish such as Salmon, Tuna, Mackerel, Sardines, and other fatty fish. Omega-3 helps in burning fat and reducing that ravenous appetite that is detrimental to weight loss.

You might have realized by now that many foods rich in protein and certain fats, being wrongly judged to cause weight gain, are the ones you should actually be taking, though in a balanced diet. Try to include the above foods in your diet and see the fantastic job that it can do to your body.

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[Get Bikini Ready] Say Goodbye to Belly Fat

 Weight loss can be an incredibly challenging and time consuming endeavor. There are many different myths that surround the quest for fat loss. Belly fat is often the most difficult type of fat to lose. You must understand the causes behind belly fat to fight it successfully. It is important for your health to slim down your mid region. Diabetes and heart complications can result from long term belly fat compilation. Adherence to a good health and fitness routine will improve both your appearance and your physical well-being.

Bring on the Protein

Your diet will need some positive changes. Many people simply start reaching for salads when trying to lose weight. There is much more to the process than eating like a rabbit. Your body needs more protein when you are exercising more and attempting weight loss. Your body responds to insulin differently as you age, as well. Protein can help you gain some balance in this area. Aim to have your meals consist of about 40% protein for optimal belly fat loss. You do not have to grill up a steak at every meal to reach this goal. Try to fit lean protein into your plan. Supplements can be added to shakes. Ground turkey can replace beef for burgers and tacos.

Get Your Heart Rate Up

Cardiovascular exercises are the best option when learning how to reduce belly fat. The key element is consistency. You should aim for 3 to 4 sessions each week. You may want to do a variety of activities to keep yourself from becoming bored. Find a program that works for you. Everyone prefers something different. Biking, aerobics or running are all good choices. Your heartrate needs to get up and stay up for 20 minutes or more to heed noticeable outcome. If you are just starting out on a regular exercise program, start slowly and increase your activity over time. Every little bit helps.

Reduce Stress

Extra belly fat is related to increased cortisol production. Cortisol is your body's stress hormone. You will find yourself feeling more emotionally stable once you shed some of the pounds. Until then, however, you can help destroy this evil hormone by practicing some calming behaviors. You can combine some light exercise with a calming routine by practicing yoga. Take a walk with your dog or family to increase your mental health, as well. There are many breathing and mental exercises that can help to get this hormone out of your system, as well.

Healthy Fats

We have been trained to associate the word fat with gaining weight. When it comes to diet, there are some excellent fats that do quite the opposite. These can be found in nuts, fish and seeds. Be careful when you choose oils for cooking. Sunflower oil is a good choice, as is canola oil. Polyunsaturated fats and Omega-3 fat will assist you in building more muscle and losing more fat.

Stop Avoiding Sleep

There really is no way around this one. Your body simply cannot function properly without enough sleep. Busy family and work schedules often interfere with this part of our lives. Try to remember that you are really no help to anyone if you cannot perform daily tasks properly. Sometimes it is better to go on to bed rather than work late to complete a task. You will be more refreshed and productive after a good night's sleep. A triumphant weight loss program depends on proper sleep habits. Belly fat will try to hang on as long as you deprive your body of essential needs.

Conclusion  
You can be successful with your weight loss goals by paying close attention to your dietary intake an exercise regimen. Belly fat is strangely stubborn and will only respond when you tackle the obstacles causing it to hold on. Not only will you be ready for swimsuit season, but you will have a much better mental state as well. Losing your belly fat will benefit you in more ways than one. Lose the hindrance of ill health by taking steps to rid yourself of excess belly fat.

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