Go for a swim and up your fluid intake, drink loads of water and green vegetable juices. Every season offers us an abundance of water-rich fruits; in summers you have fruits like melons, in the winter months go for amla-water or warm nimbu-paani. Go for the incredible summer fruits and vegetables that are 96% water. In fact a study showed how 14 men and women increased their metabolic rate by 30% by just increasing their water intake on a daily basis.
1. Start keeping a food journal. Today 90% of the population uses some version of a smart phone that gives us the opportunity to download various apps. Two food apps that I recommend playing around with are “lose it” or “my fitness pal.”As we have all heard a million times “Abs are made in the kitchen, not in the gym.” Becoming aware of what you are putting in your body throughout the day is your first step at creating a long lasting program that will help you trim down your waist and start losing weight on the scale.

Keto. Flexitarian. Paleo. Whole 30. Vegan. There are as many diets in existence as there are dangerous weight loss myths. So which eating style should you choose when you’re on a get-fit-quick and have just 10 days? Turns out, numerous studies have found it essentially doesn’t matter which plan you follow for rapid weight loss, be it low-carb or low-fat, as long as you’re eating fewer calories than you’re burning. The key is that it’s sustainable: a strategy that you can keep up for the week and a half—and beyond. https://www.youtube.com/watch?v=84TWhmsl8Kc


"Your body has been starving all night long, and it needs nutrients to rebuild itself," says Matarazzo. "If you just catch something quick on the run instead of eating a full meal, it negatively impacts your workout, and everything else you do during the day." Eat sufficient protein (30-40g), a complex carbohydrate, like oatmeal, and a piece of fruit to start your day off right.

Keto. Flexitarian. Paleo. Whole 30. Vegan. There are as many diets in existence as there are dangerous weight loss myths. So which eating style should you choose when you’re on a get-fit-quick and have just 10 days? Turns out, numerous studies have found it essentially doesn’t matter which plan you follow for rapid weight loss, be it low-carb or low-fat, as long as you’re eating fewer calories than you’re burning. The key is that it’s sustainable: a strategy that you can keep up for the week and a half—and beyond.
A new German study found that when you drink 17 ounces of water (about two glasses) within a certain time frame, your metabolic rate shoots up by about 30 percent. Using these results, they estimate that by increasing your current water intake by 1.5 liters a day, a person would burn an extra 17,400 calories a year, resulting in about a five-pound weight loss.
If you want to shrink your gut, get enough protein in your diet. In this case, about 25 percent of calories. Why? For starters, protein makes you feel full and helps you build muscle (which increases metabolism, thereby making it easier to lose weight). Just as important, high-protein diets have been shown to be the best way of attacking belly fat. In one study, published in the International Journal of Obesity, Danish researchers put 65 people on either a 12 percent protein diet or a 25 percent protein diet. The low-protein dieters lost an average of 11 pounds, which isn't bad. But the high-protein subjects lost an average of 20 pounds--including twice as much abdominal fat as the low-protein group.
Go for a swim and up your fluid intake, drink loads of water and green vegetable juices. Every season offers us an abundance of water-rich fruits; in summers you have fruits like melons, in the winter months go for amla-water or warm nimbu-paani. Go for the incredible summer fruits and vegetables that are 96% water. In fact a study showed how 14 men and women increased their metabolic rate by 30% by just increasing their water intake on a daily basis.
That place where fat is stored — the adipose tissue — is our body fat. It’s brought there via the bloodstream (i). Adipose tissue is made of adipocytes, cells specialized in the storage of fat. These cells look like bubbles packed close to each other. When our body uses the fat contained in the bubbles, they decrease in size. But, when we store excess fat (coming from any foods), the bubbles increase in size (hypertrophy) and number (hyperplasia).
Every physique athlete knows the power of a good fat-burner, and the new Hydroxycut Hardcore Elite combines multiple fat-loss ingredients in a single proven product. Bolstered with caffeine, coleus forskohlii, L-theanine and other metabolism-boosting ingredients, it helps increase energy and focus, thermogenesis, and weight loss. While you should never expect a supplement alone to make you lean, a solid fat-burner can complement a smart fat-loss plan.
This is one of the unhealthiest misconceptions that people have about losing weight. There is no magical potion; no magical foods, drinks, exercise or pills will ever make you lose weight in 10 days. You will fall sick for all you know! We are not here to give you any secret to weight loss, we will guide you through a systematic process that requires you to work, not sit and wait for a magic to happen.
We ask all our clients at Ultimate Performance to eat a good source of protein at every meal. There are several reasons why, but the main one is that protein is responsible for the repair and growth of muscle tissue. That’s not all, though. Protein is also incredibly satiating, meaning that it will help to keep you feeling fuller for longer and you are less likely to snack on calorie-laden junk food between meals.
Although you do want to increase your walking over time, this doesn’t necessarily mean that you have to be working your way up to a more intensive form of cardio like swimming or running. “Moving on to new exercises is not something someone should feel they have to do unless their goals change and a new exercise is needed to support those goals,” says Gagliardi. “Walking alone can be progressed by changing the distance, speed, terrain, and by adding intervals.”

If you’re looking to get lean, working out before you sit down to sunny-side-up eggs and toast may be your best bet. A study in the British Journal of Nutrition found that doing cardio on an empty stomach results in significantly higher fat oxidation, or fat loss, than exercise performed after you’ve eaten. Try hitting the elliptical or Stairmaster before breakfast, and make sure to bring a small snack with you to the gym to keep your blood sugar in check. To follow up your workout, check out these 16 Post-Workout Snacks Fitness Experts Swear By.

While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.


Sitting around can make you flabby. No surprise there, but despite what you may think, the culprit is not just a lack of exercise. In fact, the physical act of sitting or lying down may actually speed up your body's production of fat. When we lounge on a sofa or in a chair, we exert forces on our cells that cause them to become stretched out and to generate flab, researchers say. Glued to your desk every day for eight hours or more? You need to take action, says Richard Atkinson, MD, a clinical professor of pathology at Virginia Commonwealth University. Get up and walk around for five minutes at least once an hour. Take a stroll around the office. Go talk to a coworker rather than sending her an e-mail. Pace back and forth while talking on the phone. "Just standing — even if you're not moving — uses significantly more muscles than sitting down," Dr. Atkinson says. At home, when you're watching TV, get up and jog in place or do jumping jacks during commercials. These short bursts of exercise can help you burn 148 calories an hour and keep your cells slim, not flabby.
3. Small frequent meals- It is important to not let yourself get hungry.  In order to keep your energy up and your metabolism going you need to eat about every 4 hours.  When your body goes too long without food it starts to protect itself by storing calories and fat when you do finally eat.  Not letting yourself get too hungry will also prevent you from eating too much during meals.  Keep with 5-6 small meals throughout the day.
Figure out your needs. Let's keep going with this 5 pounds example. You need to have a 1,750 calorie deficit to lose .5 pounds a day. For the record, that's steep, but we'll entertain it nonetheless. Here's how to figure out how to make that work:Go to wikiHow's How to Count How Many Calories You Need to Eat to Lose Weightarticle. It'll give you your BMR and the amount of calories you can eat every day.Once you get that amount of calories you can eat every day, subtract 1,750. That'll be the number you're working with. Obviously, the more exercise you do, the more calories you can eat.

3. The first three days are required to make changes from moderate to your normal routine. There is a reason behind this. It's hard to change your eating habits drastically overnight. Therefore, the food has slowly consumed minimize and do for 3 days. From the first day you start your weight loss program, a cup of rice and chapatis will reduce your appetite, satisfy your cravings for carbohydrates to some extent. The three steamed vegetables will give more fullness with fewer calories.
Avoid Junk Food – While you are at it, make sure that you do not eat junk food by any chance. By eating junk food you are making your chances of getting slim, very slim. Junk food like fries and burgers and flavoured sodas are the worst enemy when you are aiming to lose weight. Instead of snacking on these, you must eat nuts, and fruits when feeling hungry.
Imagine yourself at your dream weight. Visualise wearing an outfit you have dreamt of, and see yourself slim. Everything in existence has begun with the right thought. Positively reinforce and tell yourself "I will achieve xyz weight in 10 days, don't doubt your thought. Give it the right energy, and see yourself happy and leaner not just in thought but in reality.
2. After the juice cleanse, drink plenty of water (room temperature is best as drinking iced water can be harsh for the digestive system) with a few slices of lemon, limes, (and in the summer you can add sliced cucumbers) to keep body hydrated, your skin radiant and to keep your stomach filled. Also, most often than not, when you feel the sensation of being hungry it can be thirst. Have an 8oz glass of lemon water before eating any food, wait 10 minutes, and if still hungry, eat your food. Leave at least two hours or more in between intakes of food so your body can have time to digest. Notes: Make sure the lemon water is homemade, lemonade sold in stores is packed with sugar. Also, when making your own lemon water, make sure you do not add any sugar.
Figure out your needs. Let's keep going with this 5 pounds example. You need to have a 1,750 calorie deficit to lose .5 pounds a day. For the record, that's steep, but we'll entertain it nonetheless. Here's how to figure out how to make that work:Go to wikiHow's How to Count How Many Calories You Need to Eat to Lose Weightarticle. It'll give you your BMR and the amount of calories you can eat every day.Once you get that amount of calories you can eat every day, subtract 1,750. That'll be the number you're working with. Obviously, the more exercise you do, the more calories you can eat.

Eating sugary foods might be satisfying in the moment, but they can increase your cravings for more sugary foods in the future — and that only leads to trouble. "Many foods high in added sugar are also higher in calories and fill you up less than lower-calorie, still-sweet alternatives like fruit," says Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in Jersey City, NJ. But there are still ways to satisfy your sweet tooth without ODing on sugar. "When you're baking, cut out some of the sugar in recipes by adding in vanilla extract or cinnamon, blend unsweetened cocoa powder into a smoothie instead of honey, top your French toast with unsweetened frozen fruit instead of syrup, and nosh on a slab of watermelon instead of cookies."
In addition to all of the health benefits, water will keep muscles full and prepared for action. Lastly when I say water I mean water, not diet pop or other drinks. I hate to break it to you, but diet soda is not so great. One or so a day is ok, but more than that can get in the way of your goals. Coffee is fine, but use regular milk or real cream instead of sugar and the like. Remember that coffee will dehydrate you to a degree so you must drink ample water to replace what is lost.

The main advantage of the low-carb diet is that it causes you to want to eat less. Even without counting calories most overweight people eat far fewer calories on low carb. Sugar and starch may increase your hunger, while avoiding them may decrease your appetite to an adequate level. If your body wants to have an appropriate number of calories you don’t need to bother counting them. Thus: Calories count, but you don’t need to count them.


Speaking of intervals, high-intensity interval training (otherwise known as HIIT) has been shown to be incredibly effective for weight loss. Because the workouts are so intense, you don't need to put in an hour — or even 30 minutes — at the gym. According to the American College of Sports Medicine, seven minutes is all you need to get in the best shape of your life.


This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
Ketone bodies: Ketone bodies are produced when the carb reserves (glycogen) start declining and the body must rely on fat reserves for fuel. Our liver then starts producing ketone bodies — a little molecule that can acts as a substitute for glucose (our brain’s favorite fuel). You can force your body to produce these ketone bodies by following a very low-carb, ketogenic diet.
2. When sitting down to a meal, it should be made up of at last half vegetables(lunch and dinner, usually more fruit at breakfast time). Eat the vegetables first along with the lean protein and THEN eat the carbohydrate portion of the meal, but only if you’re still hungry. If you’re not still hungry, then don’t eat it. The starch/carbohydrate usually contains more calories than the other components in the meal, so saving it till last helps to cut unnecessary calories as most people are not still hungry by the time they finish everything else.
This healthy brew acts like a diet drug in a mug, but without the negative side effects. A review of studies concluded that regularly sipping green tea can help you drop pounds. This weight loss is the result of EGCG, a compound known to reduce fat absorption, according to new research from Penn State. But that's not all this magic drink does: As it's reducing fat absorption, "green tea also increases the amount of fat that your body eliminates," explains study author Joshua D. Lambert, PhD, an assistant professor of food science at the university. So think about trading your usual afternoon java for green tea instead. Experts say that drinking three to five cups of the regular or decaf variety every day may help you lose weight.
3. Be realistic about which habits need to go. "When I was heavy, I'd eat French fries every single day, plus carbs at almost every meal—like a sandwich for lunch or bread with pasta for dinner. A diet so heavy in fried food and carbs just isn't conducive to weight loss. To lose the weight, I went from three large meals a day to six small meals, mostly made of fresh vegetable salads with lean meats and nuts. And no more bread!"
Stop treating your kitchen like an all-night diner and you’ll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you’re finished with dinner at night, shut the fridge and don’t look back until morning — your belly will thank you. When you do head back to the kitchen in the A.M., make sure the 40 Things Healthy Cooks Always Have in Their Kitchen are there waiting for you.

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

Adipose tissue is primarily located beneath our skin (j) (subcutaneous fat), but it’s also found around our internal organs (abdominal or visceral fat). Subcutaneous fat (h) is not related to health issues and is totally normal and healthy to have. This type of fat acts like an organ and is responsible for functions like hormone secretion, insulation from the cold, and cushioning the organs and muscles (g). Excess abdominal fat can be stressful on our internal organs and is linked to type 2 diabetes, insulin resistance, and other obesity-related diseases.


While it is technically correct that cardio activity will use fat to fuel energy output, this process usually only lasts as long as the session itself, and because we gradually adjust to certain levels of intensity the body increasingly resists shedding unwanted weight when routinely using this method: this is why varying one's cardio intensity levels is mandatory if we wish to optimize fat loss. Weight training, however, will work one's body much more intensely than most forms of cardio will, thus stimulating a greater metabolic response, which will ultimately lead to increased fat loss above and beyond that directly attributable to aerobic work.

“If there’s one thing that comes up over and over with the thousands of patients enrolled in the National Weight Control Registry, it’s weighing yourself every day on a scale,” says Rena Wing, Ph.D., founder of the registry, which tracks more than 4,500 men and women who have lost an average of 20lbs or more and kept it off for at least six years. “Don’t obsess over the number,” she says, “but at least keep track of the general range of what you weigh so you can catch small changes as they occur and take corrective measures immediately.”
The meals shown here are "templates" that you can vary any number of ways to please your tastebuds and avoid eating the same old thing every day. Follow them and you'll get between 2,400 and 2,800 calories per day. That should provide plenty of calories for all but the most severely obese, while allowing most guys to lose fat around their middles at a steady pace. (Don't worry about hitting the numbers on the nose every time. If you exceed your fat quota during lunch, for instance, just cut back a little during dinner.)

Sure, ketchup is tasty, but it’s also a serious saboteur when it comes your weight loss efforts. Ketchup is loaded with sugar — up to four grams per tablespoon — and bears little nutritional resemblance to the fruit from which it’s derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat fast. Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference. If you like your salsa spicy, all the better; the capsaicin in hot peppers, like jalapeños and chipotles, can boost your metabolism, too. https://www.youtube.com/watch?v=yL_dE81O_mw
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