Cardio exercises for a flat tummy prove helpful to a person when done in a proper manner. To get effective results, you need to perform them in a correct and disciplined manner. For this, joining a gym proves beneficial as you get a variety of cardio machines therein. Moreover, you also get the assistance of gym instructor.

Before making a decision for any particular workout plan, a good research is required to get the best possible alternative. You can surf various websites, read fitness magazines, watch online videos or simply take assistance of a personal trainer. Apart from this, consider factors like your age, gender, medical condition and lifestyle, so that you get appropriate training.

What are Cardio Workouts and are they Good?

To tone your muscles and burn the excess calories, cardio exercise helps you as it gives effective results. A cardio exercise has to begin with an average intensity wherein the capacity has to be increased gradually with time. However, it is essential to give importance to your body type, so that maximum oxygen supply reaches your heart and lungs via the blood stream. Efficiency of heart increases with more supply of oxygen because of which fat burning capacity of your body increases.

Generally, 30-60 minutes cardio is practiced that may differ from person-to-person and as per the type of workout plan. This type of exercise is good as it helps an individual to increase the endurance and eventually lose weight. Moreover, your heart and lung muscles also become strong. With the support of best training, you can learn the tricks of different types of cardio workouts and get effective results.

Cardio Exercises for a Flat Tummy

To get a flat tummy, follow the given below cardio exercises.

• Running on a Treadmill – Running on a treadmill is one of the best forms of cardio exercises that are popular among fitness freaks. Many people carry out at-least ten minutes run at a treadmill in a gym or buy a machine to use them at their home. While doing so, you simply need to put your shoes on and run for a set of 10 minutes to burn up your excess calories.
• Cycling – Cycling is another favorite cardio workout that helps to burn maximum number of calories by means of around thirty minutes of workout. Many people prefer to buy a cardio cycle, so that they can conveniently do a workout as per their routine life and need. You can easily get a cardio cycle from the market or can visit a retail outlet or a mall.
• Swimming – Practicing swimming daily too acts as one of the good forms of cardio. It proves effective to get a toned body in a couple of months.
• Playing Tennis or Squash – If you do not like to go to gym or if you are sports enthusiasts, playing tennis or squash also helps to have a flat tummy.

Be it any form of cardio, it is a must to follow a systematic cardio workout to get the desired results. This will not only help to boost your health and have a flat tummy, but also improve functioning of your heart and blood circulation. Apart from this, the effects are long time, provided you continue your workout with persistent efforts. It is suggested for the heart patients and people diagnosed with hernia to be cautious and inform your instructor about it, so that proper care can be taken while doing it. Otherwise, they should stay away from it.

People that are looking to lose weight today are more confused than ever before as to which is the most effective way they can burn fat and lose weight. With all the hype and chatter on quick weight loss programs they are also confused about which method is the most effective and how to use it so that they can achieve the kind of bodies they desire.

If you’re like many of the countless number of people looking to burn fat and lose weight by hitting the gym or a fitness center several times a week; or if you’re at home putting in your half hour routine on the treadmill, stair-climber or some other exercise equipment in an effort to burn fat and lose weight; or if you’re trying out the latest diet craze that’s all the rage, with those expensive meal plans – the odds are good that you won’t see the results you’re looking for!!!

Why not? Well first you first need to understand the process by which the body uses energy and how that effects how you will burn fat. Too many times you will hear that you need to do a prolonged low intensity workout and that you need to do this several times a week. While this may sound like good advice, in actuality it’s not.

When doing long duration low intensity workouts you body becomes accustomed to this activity level and the initial weight loss and slimming down that you realize comes to a halt as the body adjust itself to efficiently use its energy resource at this low intensity workout state. For some people their bodies will actually increase their fat reserves so that they can be ready for the next low intensity long duration workout. This can also lead to other problems that are not good for your health.

What you need to do is focus on the most efficient way to boost your metabolism so that it burns fat at a much faster and higher rate; this can be done with short high intensity works. For these workouts to be as effective as possible you need to vary the intensity and the type of workout you do so that the body does not get comfortable with any one type of exercise training routine. You need to challenge your body on a continuous basis; your goal is long-term weight loss.

To begin you need to create an effective meal plan that allows you to take in fewer calories than your consuming each day, but that provides you with the nourishment your body needs. We are not looking to starve the body like diets do, instead we’re looking to reduce our caloric intake.

For instance if you’re consuming 3500 calories per day and your physical activity is only consuming 2000 calories per day that means in a given week you’ve added 10,500 calories to your body. This means you’ve added 3 pounds of fat in just one week. Now this is an extreme example but it easily illustrates why a sensible meal plan is needed if you’re looking to lose weight. It’s not just about the exercise.

Aerobic Workout
Next you need to integrate an aerobics workout into your fat burning weight loss program. A treadmill is good for this, it is low impact and you can vary the workout you get on the machine. Additionally you can exercise on a treadmill irrespective of the weather conditions outside. For your tread mill workout to be effective you need to do what is called interval training.

Interval Training
After you’ve warmed up for about 10 minutes with a light jog on the treadmill you then go into a 30-30 high-low intensity run. This means for the next 5 to 10 minutes you’ll increase the speed of the treadmill so that you’re running for 30 seconds then reduce that pace so that you’re jogging for 30 seconds. You’ll repeat this process for 5 or 10 minutes depending on your fitness level and time you have available.
Once you’ve with the 30-30 high intensity interval training reduce the treadmill speed so that your body can come down gradually from that physically activity.

Resistance Training
To this you need to add some resistance training; yes this means adding weights to the mix. Weight lifting is an important and needed exercise if your going to burn fat and keep the fat off. Weight lifting strengthens the bones and builds muscle, and muscles burn fat. The more muscle you have the more fat you’re going to burn.

Weight lifting also boost your cardiovascular fitness that you’ve achieved with your aerobic workout. You can get good results with a 20 or 30 minute workout about 3 times a week. Do your strength training every other day. This gives your body time to recover and for your muscle to grow.

Some Final Thoughts.
When ever you’re working out in a fitness training routine make sure you stay hydrated by drinking plenty of water a quality sports drink that adds need minerals to you body. Forget the coffee, soda and drink mixes since they provide little nutritional value and are full of sugar (think calories folks).

Get plenty of rest, those 8 hours of snooze time help the body to recover and to work more efficiently when you’re doing your fat burning workouts.

Losing weight is challenging. Finding weight loss tips that have been proven effective is even more challenging! If you are finding yourself losing your mind trying to just get started with getting in shape, or maybe you’ve fallen off the wagon a time or two, then this article is just for you. I’m going to talk about 10 effective and practical tips I used that helped me lose over 50 pounds in less than a couple of months. These tips are a great starting point for you to get started on your way to a new you!

1. Stop reducing carbs. Yes, you read that correctly! I know that may sound a little unorthodox considering that just about every bit of advice to lose weight you’ll see will indicate reducing carbs. Doing this will cause issues. The reason why is because your body needs GOOD carbs (fiber). If you reduce fiber too much, then you run the risk of developing digestive issues, potential illnesses, and you can end up reducing your metabolism as well. With that said, it is important to reduce bad carbs… better known as sugar and foods made with white flour.

2. Stop reducing fats. Yup, yet another surprise! The reason why it’s important to avoid reducing fats is because again, there are also GOOD fats that you need to eat as well. The fats you MUST eat to not only help with losing body fat, but with also improving many areas of your overall health (especially heart health) is omega 3 fatty acids and monounsaturated fats. Some of the foods you’ll find this fat in are nuts, fish, olive oil, fish oil, and more. Now the fat to decrease as much as possible is saturated fat and the one to run very far away from is trans fat.

3. Stop reducing calories. Yes, I am full of surprises today aren’t I (lol)?! Okay, why is it important to NOT reduce calories too much if you want to lose weight? Well, you see, if you severely reduce calories, then your body is only going to burn off that specific amount. Also, doing this can end up causing your body to THINK you are starving. Why is that so important? Well, if your body senses starvation, it slows the metabolism down and will then begin storing the calories you eat as body fat!

Now the best thing to do is to only slightly reduce your calorie consumption by say 300-500 calories below your maintenance level (which is how many calories you need to eat to MAINTAIN your current weight) and utilize proper exercising to burn off the remaining calories to successfully lose weight. By the way, one pound of body fat equals 3500 calories.

4. Detoxify your body. Once I cleansed my body, I felt a tremendous difference. I had more energy, I stopped feeling bloated all the time (which really was one of my biggest annoyances by the way!), and I generally just felt more healthier. What I did to detoxify was I consumed much more fresh filtered water, I had more antioxidants (such as berries and green tea), and I had 3 servings of apple cider vinegar a day.

5. Shrink your plate. Shrinking your plate will equate to you shrinking your stomach and waistline in no time! When you eat smaller portions of food, you are allowing your body you successfully digest and process nutrients, you keep your metabolism active, and you’ll feel more energy. On the other hand, if you eat too much food at once, then this will slow your metabolism down, decrease your energy levels, and force your body to store excess calories.

6. Eat often. In #4 above and with what I just mentioned a second ago with eating smaller meals might make you think I was contradicting myself, but this is not the case. What you want to do is never reduce your total calorie intake too much for the day, you want to eat smaller portion sizes, AND you want to eat more often (such as with 4-6 meals) instead of just 2 or 3 meals.

7. Avoid making unrealistic goals. Set SMALL goals that you KNOW that you KNOW that you KNOW you WILL accomplish. For example, set a small and very simple goal to let’s say… lose one pound in one week. You see, by setting smaller goals… and then accomplishing them, you will build up your motivational levels to accomplish your ultimate goal!

8. No matter what, DO NOT quit! Stopping and starting a diet is not healthy both physically and mentally.

9. Decrease stress. Too much stress can cause many issues in regards to weight loss and your overall health. Excessive cortisol levels (which causes stored body fat), a loss of motivation, susceptibility to comfort foods, and more. What I do to help decrease my stress is deep breathing exercises, regular exercising, heavy bag boxing, watching some of my favorite YouTube channels (such as The ShayTards and CTxFc!) and Chinese hand massage balls.

10. Eat lots of protein, a moderate amount of good carbs, a small amount of healthy fats, and foods containing lots of vitamins, minerals, and antioxidants. That proper ratio of nutrients is pretty much the foundation of a successful diet.

What put it over the top for me to be able to lose 50 pounds in 8 weeks was I used a sensible and powerful fat burning program that taught me how to take those foods I just mentioned and eat them in a way that will elevate my metabolic rate as high as possible.

What’s even more great about following all of those tips above and a powerful fat burning program is that once I got in the best shape of my life, I have stayed that way permanently. This is because making those changes above and going on a REAL program is all about making a “lifestyle change” and not just “dieting.

Some more dieting tips to help you on your journey:

First, when you work out mix it up. Try walking at a slightly faster pace than a stroll for a few minutes then pick up the pace to a jog or brisk walk for several minutes. Slow back down but do high knee lifts with every step for 2 minutes, and so on. Mixing up your heat rate allows you to burn more calories per workout and helps you feel better as well.

When you’re doing a workout try adding 5 pounds of weight. You can easily burn over 500 calories more with just this small addition to your routine. If you don’t want to hold weights, try using ankle weights and hand gloves with weights inside. This helps fee up your hands if that’s what you like. It’s also been shown that adding weights reduces the risk of osteoporosis in later years.

Just in case you didn’t already know, you need to remove junk foods from your diet. However sometimes it’s easier said than done. I have found that it’s much easier to avoid the temptations if I don’t have them in my house in the first place. I do my best (doesn’t always work) of only buying foods that are good for my body. Yet we all know that there are just times that chocolate (or whatever craving you have) just sounds WAY too good. In those cases, first of all wait at least 10 minutes to determine if it’s really a craving or boredom. If it turns out you still just have to have it, don’t gorge yourself. Eat only enough to get the taste and remove the craving, then put the rest away.

As long as you just take action your body will change. From personal experience though, instead of using a scale to track your results use a tape measure. Take measurements before you start this fantastic journey and then recheck those measurements weekly. This is a much more accurate way to track your progress, and more gratifying as well.

Just keep moving and changing things up so your body doesn’t get used to the same old routine and you will start to see the results that you are looking for. Don’t get discouraged if things don’t happen overnight. Remember the weight didn’t just show up that fast nor will it come off that fast. Have patience with yourself.

A Paleolithic diet (commonly called a Paleo or “caveman” diet) is a diet lifestyle based on the theory that our bodies aren’t designed to eat processed foods and we should only eat those foods that would have been available during the Paleolithic era. It emphasizes natural, unprocessed foods that can be eaten without preparation. Paleo diet advocates claim that health problems like obesity, type 2 diabetes and heart disease are “diseases of civilization” caused by modern, packaged and processed foods.

The very first thing on the list of “Paleo Snacks” is “Fresh fruit of any kind. ” Nuts are on there (limit to 4 ounces a day if you’re trying to lose weight) and dried fruit (limit to 2 ounces a day). Cold meats, raw vegetables, avocado and/or tomato slices, homemade salmon and beef jerky, hard boiled egg (limit to six a week — he’s not a big fan of eggs) and unsalted sunflower seeds (limit to 4 ounces a day) are all on there.

Beef recipes are packed with nutrients such as amino acids, minerals, and proteins. Beef can be called a powerhouse of nutrients because it is loaded with 10 vital nutrients, that aids in tissue repair and promotes body functions. Beef dishes are tasty and filling too. You can prepare these beef dishes on all special occasions or otherwise.

An excellent Paleo recipes resource is cookbooks. Paleo Cookbooks are a compilation of the best Paleo recipes available and they gather recipes for different types of meals. When you make stone age recipes with modern foods, remember you want to insure that all of the ingredients are free of

1. Grains,
2. Legumes including peanuts, beans, peas, soybeans, tofu, soy milk and flour (almond flour is ok),
3. Dairy products (unless you are a scadanavian dairy farmer),
4. Salt,
5. Yeast including bread goods, pickled foods, vinegar, fermented foods and fermented beverages (all contain yeast),
6. processed sugars,
7. excessive added fats except for permitted oils. You should try and choose the leanest cuts of grass-fed free-range meats. Remember, the mainstays of the paleo diet are fresh fruit, vegetables, lean meats and seafood.

Nutrition is the ultimate legal drug that can make or break your performance, drastically improve recovery, and give you the added mental clarity and focus needed to get through nine grueling events in 48 hours.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Dead lift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Going “paleo” is about creating a new lifestyle habit. It’s about lifelong dietary change. Not the typical 2 week diet where you count calories, lose 5 pounds of water weight, then gain it back a week later.

Type 2 diabetics and everybody else gets told that breakfast is the most important meal of the day. The problem for Type 2 diabetics is that breakfast is also often the biggest meal of the day. People with diabetes wake up in the morning ready to eat eggs, sausages, cereal, doughnuts, potatoes, juice, tomatoes, ready to eat everything in sight. But there is a way to fight off morning cravings.

Dr. Karen R. Kelly of the Cleveland Clinic in Ohio in the United States tried an experiment with 17 diabetic volunteers, all of them between 65 and 67 years old. Keeping all the volunteers on a constant-calorie diet (that is no additional food, but no weight loss dieting either), Dr. Kelly assigned:

9 volunteers to eat a high-glycemic index diet, averaging over 80, and
8 volunteers to eat a low-glycemic index diet, averaging below 40

• A high-glycemic index diet includes potatoes, bread, rice, sweets, and breakfast cereals, although not in unlimited quantities. Remember, these test subjects did not get to eat extra calories.

• A low-glycemic index diet eliminates potatoes, bread, rice, sweets, and breakfast cereals, and really does not leave a lot of room for fruit. There can be small servings of fruit, maybe a single piece of candy every few days, and so on, but mostly the diet is high-protein, low-fat foods plus vegetables.

All the volunteers were assigned to an exercise program 1 hour a day, 5 days a week. Remarkably, (this is actually rare in exercise programs), the participants lost an average of 16.7 pounds (7.6 kg), some as much as 3 pounds (1.5kg) more, and some as much as 3 pounds or 1.5 kgs less! But all the participants lost weight by doing exercise, because they did not consume more calories.

This study shows Type 2 diabetics actually can lose weight eating the “wrong” foods if they just exercise and do not eat too much. But the volunteers who ate the high-glycemic index diet found that to be a lot harder to do. Dr. Kelly looked for the underlying reason why.

There is something about eating foods that are low on the glycemic index that reduces secretion of the hormone GLP-1, also known as glucagon-like peptide-1. This is the hormone the small intestine secretes when there’s digested food inside. It signals the pancreas to release insulin to transport sugar and store fat. It also tells your stomach that its work is done and you are ready for more.

Because the volunteers in both groups limited the amount of food they ate, they did not have high blood sugars and they also lost weight. But the people in the high-glycemic index group made more GLP-1. Their stomachs got the signal, “OK, fill me up again,” and it was especially strong in the morning. This study tells us that if you don’t want to wake up hungry and stay hungry all day, eat vegetables, low-glycemic index fruits, and protein foods.

Hi, getting rid of belly fat is not difficult but it does take following a few simple guidelines. In this article, I will discuss 3 steps anyone can take to get them moving in the right direction and seeing the results they want!

1. Make a decision to follow a disciplined routine

When the word discipline is mentioned it normally brings the thought that its hard or difficult to achieve but although there will be some work involved the main difficulty is the way we think about what we are going to do.

If you think its going to be hard, it will be. But if you see losing weight as something you will enjoy it will be a lot easier. Question is, can you enjoy losing weight? Will it be a discipline you can enjoy? If you do something you like or enjoy you will more than likely take action rather than if you don’t enjoy it you’ll definitely find it a lot harder to lose weight.

2. Find out what works for you

Using a simple plan will get you started and then continue to go on to get the results you want. For example, there’s a method or principle that a lot of people use to get themselves to take action with something you need to do.

It’s called the pain/pleasure principle. Have you ever said to yourself, that you should lose weight or I’ll go on a diet next week? We all have but the problem is that doesn’t really get us to take action does it?

If you said to yourself, if I don’t lose this weight this week/month/year what will be the outcome? Do you want to keep looking in the mirror and not liking what you see staring back at you? This is the pain side of the principle that if you don’t take action the results are not going to make you happy.

The other side to this is, what if you do take action and you do lose the weight this week/month/year how that is going to make you feel? A whole lot better than you do at the moment! This is the pleasure side of the principle.

3. Track your progress

When tracking your progress don’t expect results overnight. If you haven’t exercised or tried to lose weight for a long period of time then allow for that. Don’t give yourself a few days because all that will do is set you up for disappointment and then you’ll probably stop altogether.

Give yourself a couple of weeks and check how you’re doing and then again at the end of month. Also don’t give yourself too long a time scale before you check how much weight you’ve lost either. Get a nice balance. You can’t give yourself too short a time schedule but you don’t give yourself 1 year from now either, be realistic.

For people who have struggled with weight issues at some point in their lives, finding the fastest way to lose weight is something they would welcome with open arms. This may come as a shock to many people but the fastest way to lose weight safely is also the easiest way to lose weight. Don’t be fooled by fad diets which require you to either give up entire food groups or everything that tastes good to you. Losing weight fast and in the right way requires people to change the way they eat, get on a regular exercise program and change their entire lifestyle.

The following dieting tips do not involve starving yourself or going on any fad diets which will ultimately affect your health; these tips require only that you make simple changes in your everyday life.

Tip 1 – Drink Plenty of Water

Water plays a huge role in helping you to lose weight. It acts as an appetite suppressant, which means that you will be less hungry between meals. Often, you will find that people mistake thirst for hunger so they end up eating when they should be drinking water.

Water fends off dehydration which masquerades as cravings or hunger. It also aids in metabolizing stored fat by flushing waste from the kidneys.

Tip 2 – Eat Small Meals throughout the Day

Eating five or six small meals during the day as opposed to three large meals is better for your metabolism. Eating small meals spread throughout the day ensures that you don’t feel hungry so you’ll be less likely to give into those cravings. The most important meal of the day, and the one which you should not skip under any circumstances, is breakfast. Breakfast fuels your body first thing in the morning. This gets your metabolism going. Eating small meals throughout the day is the fastest way to lose weight.

Tip 3 – Eat Plenty of Fiber

Fiber comes from plant-based foods. Our bodies cannot digest fiber readily and it therefore simply passes through the body. It helps to burn calories as it attaches itself to fat and protein as it passes through the body, thus causing it to be eliminated. Foods rich in fiber are low in calories and also very filling. The fastest way to lose weight is to consume fewer calories than before while eating fiber-rich foods.

Tip 4 – Eliminate Bad Fats and Consume More Good Fats

Not all fats are bad. In fact, the fastest way to lose weight requires that you consume some good fats. Good fats supply the body with essential fatty acids required for reproduction and growth. These good fats also help to regulate blood pressure and lower risk of cardiovascular disease. Some good sources of essential fats are salmon, olive oil and sardines. Eat plenty of good protein as well, as protein helps to burn fat. It also helps to maintain muscle mass which keeps your metabolism elevated. Fish, cheese, chicken, lean meats and eggs are good sources of protein.

A health and nutrition company.

I was battling with my brain and appetite

It was almost lunch time. I was thinking what to eat. I do have the urge for Nasi Lemak. And further more, my car just parked right in front of the Nasi Lemak (typical delicious Malaysian food) shop. Very tempting, right?

Then, I think to myself…Hey, look at what shirt you are wearing? Ya, I’m wearing my company T-shirt. So, if you go to Nasi Lemak shop, and other people sees you eating there, it’s not that nice. The reason is because, what I am will represent the image of my company. And so, this leads my brain to think, So, what other healthy and balanced food that is nearby?

Ah! I remembered. In Sunway Giza Mall, there is a shop that is selling natural and organic food. I decided to go to that healthy restaurant to have my lunch. To my surprised, Saturday Delight one of the meals that is on the menu is Nasi Lemak. Without much hesitation on what to eat, I ordered HEALTHY NASI LEMAK.

When the nasi lemak arrived, definitely it doesn’t look tasty. I’m asking myself, how would it taste like? After eating and tasting it, well, it is indeed healthy. Not spicy, not oily, is not santan rice, there is no clam/squid. What is there, papadam, half boiled egg, some peanuts, and something taste like tofu skin.

Price Comparison

Unhealthy Ones

Ice Lemon Tea
+ 2 toppings
Tasty, spicy, oily and delicious
RM9.90

Healthy Ones

Small bowl of healthy soup
Kinda tasteless Nasi Lemak
RM11.90

Warning! Food that is lower in nutritional value is always cheaper, tasty and delicious.

Weight Loss Tips for today is, because of the T-shirt that I am wearing that leads me to eat a healthy meal for the day. But, I feel so good after eating the healthy nasi lemak. Because that is what our body wants. After that I go buy some fruits. It is all about CHOICES and EATING HEALTHY.

You can give it a try. Get your own custom printed T-shirt with wording like…

• I WANT YOU TO ADMIRE MY BODY
• LET ME PROVE TO YOU, I CAN LOSE WEIGHT
• I MUST CHANGE MY EATING HABITS

Be creative and have your own custom printed T-shirt that can help you to achieve weight loss success.

My friend, effective weight loss (and I’m talking about being able to lose up to 10 pounds every 2 weeks), is not only possible, it can also be guaranteed! If you want to know what it would take, then I recommend you read this entire article to discover the amazing secret that most of these crazy Hollywood fad diets just don’t want you to know!

Alright, the first thing you have to do is clear your mind. What you want to clear from your mind is everything you heard about lowering your calorie intake significantly, counting calories, restricting carbohydrates, restricting fats, taking diet pills to “supposedly” raise your metabolism, and more! What I’m about to share with you has nothing to do with that nonsense, and in fact, it is completely against all that stuff… and that’s because everything I just mentioned is nothing more than either fad dieting or unnatural ways to lose weight… that are NOT permanent!

Okay, what you want to do to get effective weight loss is to EAT! I would end the article right there… but I need to elaborate a little further!

You see my friend, food is more powerful than any diet pill, exercise plan, fad diet, etc. This is because the ability to either make yourself thinner or fatter all rests within what you put in your stomach! Becoming overweight has nothing to do with the lack of exercise. It has to do with the simple fact that you are not eating the right types of foods in the right patterns each day.

By simply readjusting your pattern of how you eat alone is more powerful than any type of diet pill. The reason this is so powerful is because your body is just like a motor, and it needs certain types of foods in specific intervals each day. BUT, the key is to eat specific foods at THE RIGHT TIME each day, or your body will not burn the calories from those foods… and will instead store the calories as extra body fat!

The keys to making this all happen

1. Eat more frequently throughout the day (you’re going to need to eat more than 3 meals a day for this type of dieting to work effectively),
2. Eat the right nutrients (such as foods high in protein, healthy carbs, healthy fats, and detoxification foods such as berries)
3. In the right intervals each day (known as shifting your calorie intake).

Doing this will not only raise your metabolism to lose weight quicker, it will also keep your metabolism running strong so that the weight you do lose… stays off FOR GOOD!

Get rid of fat and keep the fat off for the long term by using something that most of us have, or could easily get if we wanted to. A diary. Many of the self-help guru types will suggest ideas and tips to help you to get rid of fat, but often times they are based on nothing more than ‘sounding like a good idea’ rather than actually proving to be a useful tool. This method has been proven by so many people, and is one of the most effective weight loss methods.

Essentially, what you’re going to do is create a food and exercise diary, but it serves a double purpose. Make sure that you get a diary that gives you a full page of space to write on for each day of the year. On a single day, first of all write down what you plan to do. So in other words, if you are going to go swimming before work, or take a run after work, or make sure that you only consume a maximum of 1500 calories for the day, write that down at the top, under the heading ‘aim’. Then, beneath that, each day you need to write down what you ‘actually did’, and again you could use that as a seperate heading. So if you didn’t make it for a swim, you wouldn’t be able to write that in. Likewise if you didn’t quite make it to the gym, you wouldn’t be able to write that.

The reason why this helps you to get rid of fat is because things become far more engrained in your head when you write them down. It’s the paper equivalent of sharing your goals with someone else, another proven method of keeping your weight under control. Writing down what you want to achieve makes you answer to yourself, because you have in front of you a paper record of what you were supposed to achieve. It’s the equivalent of a friend popping round and asking you, “how did you get on with your weight loss efforts this week?” In many ways, when it comes to methods to help get rid of fat, it’s better than telling a friend, because ultimately you are the person in control. It also creates a visual picture, and many people work better with images. If you flick back through the last week to see pages full of blank spaces in the sections where you should have been putting work in, you know where you went wrong!

Give it a try, it’s a fantastic, practical and proven method that will genuinely help you to get rid of fat.