Stay away from white grains like pasta, bread, flour, and rice. When eating grains go for whole wheat, it’s a lot healthier and has fewer calories. When eating meat, always go for lean or extra lean if available. Also stay away from junk food – of course! But, don’t demonize it, because if you are the type who loves their chocolate bars and you completely cut yourself off, you’ll only want them more. Cut down you junk intake to once a week, and on the day you have that chocolate bar make a mental note to get an extra 15 minutes of exercise that day.

Make sure you drink lots of water; it helps your metabolism and hydrates your body (obviously). If you don’t drink enough water your body will think its going to be starved, and will go into “survival mode” – this’ll cause your body to retain all the water you do drink and all the fat it can get because its preparing to be starved. Also, drinking green tea every morning increases your daily metabolism by 17%. You can take vitamin b complex to increase your metabolism as well. Try eating 5 small meals a day to keep your metabolism working, and never skip breakfast! Skipping breakfast will slow your metabolism for the day!

When you snack only snack on fruits and veggies – they’re nutritious and delicious! And low in calories. My doctor recommended eating a slice of cheese with a piece of fruit as a snack so your also getting protein with your fruit. Try to stop eating after 7 pm, and only drink tea, milk, or water after that. This’ll prevent you from going to bed with food in your stomach that won’t be burned while you’re sleeping; it’ll just get turned into fat that you don’t want.

Exercise:

For exercise, make sure you get AT LEAST 30 minutes a day, but I’d recommend 60 minutes. Do cardio exercise every day as well as strength exercises like push ups and crunches. Combining the two exercises will help to prevent having saggy skin once you’ve lost weight. Swimming can be a good strength exercise if you like going to the pool or lake – it tones everything at once and its fun! While you’re doing cardio (like jogging or running) make a routine that’ll challenge you but not over work you. Try running for 5 minutes then walking for 5. If that gets too easy try running for 6 walking for 4 etc.

You need to know is that you wont wake up in the morning and find your weight gone….It is a trying process and at times you will want to give up. Keep on working hard, Eat healthy and don’t take short cuts (Crash Diets, Diet Pills, or funny Suggestions.)

I guess eating healthy and Exercising are the most important things anyone can do.
But have to realize that eating less is not what you should be doing if you want to loose weight.
Your Body needs energy….so the less you eat, the more cravings you will have. You can eat as much healthy foods as you can but still loose weight.

To summarize, here are the dietary strategies you can implement to promote body fat reduction and a lean body:

• Eat 5-6 small meals per day of relatively equal proportions; you should try to eat a meal about every three waking hours

• Plan all of your meals for each entire week; only choose the items you need for your planned meals when you’re at the grocery store (if you don’t have junk around the house, you most likely won’t eat junk)

• Calculate your daily caloric requirements to lose weight; don’t obsess over calories, but try to stay approximately where you need to be to lose weight

• Eat a portion of lean protein at each meal, along with a portion of fibrous healthy carbohydrates, and a portion of healthy fats

• Focus on unrefined, unprocessed foods in their natural state

• Focus on lower glycemic index carbohydrate sources for the majority of your meals, but don’t worry about avoiding healthy higher glycemic index choices like bananas, raisins, and carrots; these foods have beneficial nutrients and the glycemic response can be controlled if the portions are kept low and combined
properly with other foods

• Eat higher glycemic index carbohydrate sources (sugars and lower fiber complex carbs) along with protein immediately after your intense workouts to replenish muscle glycogen and start the muscle repair process; a 2:1 to 4:1 ratio of carbs to
protein immediately following your workouts best facilitates the recovery process

• Avoid fad diets or “crash” diets

• Do not cut calories too low such that you create an energy deficit exceeding 1000 calories per day (i.e. if your maintenance caloric intake is 3000 cal/day, never go below 2000 cal/day); a 500-750 calorie/day energy deficit is best for fat loss while
maintaining muscle; as a general rule, it is never recommended that females go below 1200 calories/day and males should never go below 1600 calories/day

• Try to incorporate an overfeeding day once per week to stimulate your metabolism and to help you stay on a focused diet for the other six days per week

• Avoid refined oils, trans fats, and high fructose corn syrup at all costs

• Try to include green, oolong, black, and white teas into your daily diet to promote a slight edge in thermogenesis and fat burning; try the suggestion of mixing all four of these teas into an iced tea mixture and drinking it throughout the first half of each day

• If you can handle spicy food, don’t be afraid to include chili and cayenne pepper in your foods to benefit from the slight metabolic boost and antioxidant benefits of Capsaicin

• As long as you’re not lactose intolerant, include at least 3-4 servings of dairy (raw grass-fed dairy is best) and other sources of dietary calcium into your daily plan to promote fat loss

• Choose organic foods as often as you can to avoid the possible fat-storing effects of pesticides in your body

• To help get rid of your stubborn belly fat, make sure to minimize (as best as possible) soy products, beer, and other estrogenic foods and try to focus on the estrogenic-fighting foods i.e

• Cruciferous vegetables – broccoli, cauliflower, cabbage, and brussel sprouts
• Citrus fruits – oranges, grapefruit, lemons, limes
• Raw honey
• Chamomile and passionflower (can find in teas)
• Onions and garlic
• Green tea (yet another reason to drink green tea)
• Leafy greens (lettuce, spinach, etc)
• Berries (blueberries, blackberries, strawberries, raspberries…organic is best)
• Extra virgin olive oil
• Wild fatty fish (salmon, trout, etc)

All these food are Nyummy and Healthy.

You also need to exercise….what I do is Tae-bo and skip rope each time I am idle in the House, Swim at least 5 times a week, Sprint and Walk.

Diet alone can cause you to lose some fat, but the numbers on the scale decrease somewhat because your body is also losing muscle. It is proven that for optimal weight loss, which should involve the loss of fat only, you need a combination of diet and exercise.

Together, this duo creates a greater loss of fat while maintaining or even increasing muscle mass. Remember, muscle increases your metabolic rate and allows you to burn more calories during exercise and at rest; a decrease in muscle implies the opposite. If you are planning on dieting without exercise, recognize that the weight loss you achieve