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Tips

Twenty Tips to Getting Skinny Fast

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If you have a goal in mind such as getting a bikini ready body, looking great in an evening dress for a holiday party or you just want to lose weight to feel healthier, then you’ve probably Googled “getting skinny fast”, scoured the Internet for weight loss tips from the last celebrity who lost 10 pounds fast or you’ve tried a Master Cleanse or other juice fast diet. If instead of following the latest weight loss craze you committed to finding a method that works for your lifestyle and personal preferences than you would start to become your own weight loss success story. While the tips below aren’t “The Best Way To Lose Weight Fast” hopefully they will give you some ideas that you can incorporate into your own life to help you reach your weight loss and health goals.

  1. Eat more meals, not fewer. Instead of skipping breakfast and sipping a cup of soup for lunch only to be famished by dinner which tends to give you license to have a “treat” since you ate so well all day, try eating five to six small meals throughout the day. Figure out your ideal calorie intake and divide that out between breakfast, lunch, dinner and two to three snacks.
  2. If you can’t do a long workout on a particular day, then aim to increase the intensity.
  3. Increase the intensity of your regular workouts in short spurts. Do your normal pace for five minutes, then a slightly increased pace for one minute, then back to your normal pace, then an even more slightly increased pace for one minute. Continue this patter until you’ve completed your workout.
  4. Look for fun ways to work out. If you’re social, trade your weekly dinner with a friend for a long walk & coffee; if you’re competitive, join a team; if you love the outdoors, scrap your gym workout for a hike – well you get the idea. If you’re having fun working out, then you’ll stick with it, maybe even adding more workouts to your week. Wouldn’t that be lovely!
  5. If you find it difficult to not have an after dinner snack then aim to make it a fresh fruit or veggie.
  6. Don’t avoid carbs – you need them for energy. Just make sure they are good-for-you carbs such as whole grains, beans, fresh vegetables and fruit.
  7. Omega 3 fatty acids are very important for your body – don’t eliminate fats completely, just make sure that the fats and oils you consume are of the healthy variety.
  8. Protein will fill you up and give you energy, so don’t avoid it, just be smart about it. Choose lean proteins and serve them with lots of veggies.
  9. Flavor your water with a healthy drink powder or fresh citrus juices such as lemon, lime or grapefruit. Not only will this help to keep you hydrated, it will give you something to do with your hands and mouth if you tend to eat when you’re bored, but also lemon juice helps your digestion to perform more effeciently, eliminating waste more quickly and can even relieve constipation.
  10. Add strength training to your workout routine. You’ll feel better, look better, and burn more calories throughout your day just resting.
  11. When weight training, make sure to give your body a day of rest in between workouts. If you want to workout every day you can choose to do upper body one day and lower body the following day.
  12. Drink plenty of water to stay hydrated. Many times when you think you’re hungry you’re actually thirsty. Next time you’re hit with a craving or feel like you’re starving drink a large glass of water first and see if that takes care of things.
  13. Think of your diet as a lifestyle change, not as a temporary thing. If something isn’t working for you, rather than tough it out, look for other things that will work for you that you can live with.
  14. If you can eliminate alcohol entirely, more power to you, but for those who enjoy a drink now and then, make sure that one or two drinks aren’t the calorie equivelent of an entire meal. Look for low calorie substitutes for your favorite alcohol drinks.
  15. Make sure to eat a nutritionally balanced diet or your body can rebel causing you to crave the things its not getting. Thirst can feel like hunger (drink more water), a craving for fat can point you towards a cheesecake binge …
  16. Avoid empty calories in sugary drinks like soda & juice. Substitute plain water, flavored water and diet drinks for these sugared beverages whenever possible.
  17. If motivation is a problem for you then look for ways to support your weight loss efforts such as a walking club, a friend you meet at the gym, joining a sports team …
  18. Look for low calorie or healthier substitutes for your favorite high calorie foods.
  19. When you find yourself turning to food for comfort, out of boredom or for reasons that have nothing to do with being hungry, pay attention. Stop. Ask yourself why you’re eating and if anything else will help other than food. Now to be realistic, you may not be able to to do this in the moment, but later, stop and take a look at your choices and see if you can substitute healthier behaviors than eating yourself away from your goal.
  20. Look for ways to add calorie burners to your day. We all know the basics, park further away from your destination, take the stairs instead of the elevator but here are some ideas you may not have thought of:
  • walk to your co-workers desk instead of sending an email or using the inter-office mail service
  • when at the park with your kids keep moving, either playing with them or walking the perimeter of the play area or bring stretch tubing and do a strength training session
  • do leg lifts while brushing your teeth or blow drying your hair
  • do squats over the toilet instead of sitting down
  • walk in place or around the room while talking on the phone
  • when driving, pull your navel towards your spine and/or clench your buttocks
  • use a back pack or bicycle saddlebags so that you can do errands on your bicycle instead of in your car
  • use a bicycle sidecar to take your little one to school or on errands with you
Working Out

Easy Tips on Getting Ripped in 90 Days

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You woke up one morning, saw yourself in the mirror, and started to pose like bodybuilders do. Do you have in mind Toby McGuire or Hugh Jackman of X-Men? Do you want to look like them the next time you pose in front of the mirror, or perhaps in front of a bunch of ladies? Then, read along.

To complete and maintain a muscular strong body, you need time, effort, and determination. Getting ripped means developing toned abdominal, shoulders, and legs muscles. This does not apply only to men, but also to women.

Before you read further, keep in mind that in order to get ripped fast differs from bodybuilding. Getting ripped allows the toning up of muscles, as well as fat loss, whereas bodybuilding allows massive build up of muscles to promote huge muscular body form. Given this explanation, ask yourself first what your goal is before reading further.

Fitness professionals and enthusiasts developed a 90-day getting ripped program that will provide impressive results. The 90-day program or just the thought of having to endure only 3 months of the program sounds appealing but before you achieve the positive results, one must carry on with pain first. Commitment is a vital element a person has to maintain within his or herself. Strict training and diet, which are part of a person’s lifestyle, must be followed at all cost. Commitment is key.

Planning the Diet
Follow these weight loss tips. Consume at least five to six healthy meals a day. Make sure that you still eat nutritious and less calorie food. Getting ripped requires the burning of more calories than the usual calorie a person consumes. However, skinny guys have dissimilar diet plan than the bulky guys. Those who are skinny are required to eat a hefty meal in the morning, before they workout, and after workout. They should be able to have the appropriate body mass during the program so they are recommended to have fifteen times their present body weight. Whereas those who are bulky are obliged to eat more vegetables and fruits rather than other food with carbohydrates yet are unhealthy, like white bread or too much rice. They are also required to munch through ten times their present body weight.

Planning the Weight Training
Plan ahead your 90 days in the calendar. Do twice a week weight training and thrice a week concentrated cardiovascular workout. For weight training, do two sets for each exercise. I’ll also introduce the interval training method. This technique has been proven to produce impressive results in increasing the metabolic rate, heart rate, and strength level of a person. First, you must do an intense workout for a long period, perhaps 20 minutes, then only use five minutes of cooling down, then start the intense workout again for 20 minutes until you finish your overall workout time for the day. This way, you’ll keep your energy and muscles pumping.

Recipes Starches Vegetarian

Comfort Food Without The Calories – A Healthy Minestrone Soup

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As fall starts to come the chill in the air starts to make you want warm comfort foods, instead of reaching for the creamy cheesy carbohydrate loaded concoction that you think might make you feel warm and cozy, go for another warm food that won’t wreak havoc on your diet. When looking for how to lose belly fat through your diet, this low-fat, healthy, Minestrone soup is a a great option. This lean soup is full of vegetables, and a great source of lean protein. Soup is an excellent meal choice when you’re watching your diet because it’s very filling. You want to be sure you stick to the water-based soups, and not cream based soups. Cream based soups are typically high in fat and calories.

Healthy Minestrone Soup Ingredients:
2 TBS olive oil
5 red potatoes, cubed
5 carrots, sliced
1 medium onion, chopped finely
3 cloves garlic, chopped
1 (6 oz) can tomato paste
1 (15 oz) can kidney beans, rinsed and drained
1 (15 oz) can garbanzo beans, rinsed and drained
1 (14 oz) can chicken broth
6 cups of water
3 TBS diced fresh basil
2 TBS diced fresh oregano
1 TBS salt
2 cups uncooked small shaped pasta

Combine olive oil, potatoes, carrots, onion and garlic in a large pot over medium heat. Mix in tomato paste, beans, water and broth. Add basil, oregano and salt. Cook for 30 minutes, or until vegetables are tender. Continue to stir. Add pasta to pot. Continue cooking until pasta is tender. You really can add any vegetables you want to this soup to up your servings of vegetables for the day. Also, to save yourself time you can use frozen vegetables, and pre-cook the pasta while the rest of the soup is cooking, and then stir it in at the end.

This is a great meal for a cold day. Serve up with some whole grain bread and you’re set. Continue reading for more fat burning recipes

Tips

Best Option for Quick Weight Loss

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If you want quick weight loss, the first thing that will come to your mind is to go to diet gurus or buy diet plans and programs in order to reach your goal. And sometimes, you might even have to spend a lot of money just to maintain the program. But believe it or not, there is a way to achieve quick weight loss safely, without needing to rely on the many diet programs and gurus out there. All you need is a good understanding of weight loss principles.

It’s really simple. In order to lose weight, you need to burn more calories than what you consume. If you’re consuming more, then you have two options — it’s either you lessen your calorie intake, or increase the calories you burn.

Some people would choose the first option because it’s easier to cut down on calorie intake than to exercise more intensively (and some people just don’t have the time for that). But actually, this is a slow way to weight loss because the body is designed to adapt to your calorie intake. You might notice a shedding of a few pounds at first, but your fat-burning mechanisms eventually adjust to the low intake and will start burning less calories. At this point, no weight loss will ever occur.

What you can do is to find a fast diet that doesn’t fight the way your body works. Exercise is a good way to increase the number of calories you burn by boosting metabolism. Another way is to eat large quantities of food at the right time. This also stimulates your metabolism, causing you to burn more calories. As long as you don’t eat so much all the time, then weight loss is sure to happen. Weight loss might be hard to achieve but it is possible, especially if your body is on your side.

Tips Working Out

How Alkaline Energized Water Can Help You Lose Weight Faster

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I’m always looking for little tips and tricks and when I heard about alkalinized water I started doing some research. I want to reiterate that there are many things that you can do to speed your weight loss or jump start you off a plateau and I don’t advocate adopting every single tip and trick that we give you here at the UnDiet, but I do want to pass valid information along and address as many of the fads that we see out there so that you can make a reasonable decision that works for your lifestyle, budget and goals.

Thank you to Spirit of Alkaline for their detailed explanation below to my queries about using alkaline ionized water to boost weight loss.

You can take your weight loss regimen to a whole new level by drinking some fresh from your tap Alkaline Energized Water. Alkaline Energized Water has a high PH balance (ph of 8.5 to 9.5 – which is also extremely beneficial as an antioxidant) on top of being super hydrating and beneficial when you’re working to lose weight. Alkaline ionized water has been shown to be up to 6 times more hydrating than bottled water. So drinking specialized waters, in addition to a good diet, such as the alkaline structured waters can help flush acidic wastes as they accumulate in the body.

Fat helps protect the body by buffering it against toxins that get trapped in fat cells. When you lose weight your fat cells release entrapped toxins. This is perfectly normal in most people and should never be cause for alarm. Straight from your tap Alkaline Energized Water is a great solution because it provides better oxygenation directly to the blood stream – this is good news as it does help to optimize cleansing and detoxification during the weight loss period, and beyond.

Drinking the right kind of water may benefit you by helping you lose weight safely and quickly – and because of its incredible ability to hydrate your body up to 6 times more than regular bottled water, your exercise regimen will be supercharged. Alkaline Energized Water hydrates on a cellular level.

We recommend straight from the tap alkaline energized water because of its potency; this is fresh structured water (not bottled). The structuring process the water must go through is what makes this water so deliciously hydrating, and effective for exercise recovery, weight loss, flushing lactic acid build-up.

Healthy Products

An Easy Green Tea Diet For Weight Loss

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As obesity is becoming a larger problem than ever people are looking for a way to lose weight. There are many diets out there that range from ridiculous to outright dangerous. People are relying more and more on weight loss supplements and they are not focusing on their diets, which should be their main priority. I am a personal trainer and lots of people come to seek my help after years and year of trying different supplements and crazy diets. First I always put them on my green tea diet, which works wonders with especially obese people.  It restores your metabolism and improves your insulin sensitivity and increases lipolysis (the break down of fat cells) and thermogenesis (heat production). At the same time they start a weight training routine, which is actually more beneficial than cardiovascular training when it comes to fat burning.

The diet is actually quite simple, so there are no little rules to remember. First of all you need to eat every time you feel hungry and you must always eat enough so you feel full. That differs from a lot of diets which basically make you starve to death. Every meal consists of meat and green veggies. You can use various types of meats: beef, pork, turkey, chicken, fish, buffalo and so on. There are also a lot of good green veggies available like cucumber, salad, broccoli, asparagus…  Well, everything that is green is bound to be good to you. Just don’t eat green fruits, because they have high sugar content. With every meal you should drink a cup of green tea, because it is a very good source of healthy nutrients. It is going to increase fat burning and it is going to keep those cravings away so you have an easier time dieting. It is as simple as that. You can expect to see great results after two or three weeks of dieting.

Basic Information Recipes

7 Things You Should Know Before Going on a Low Calorie Diet

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The food we eat everyday contains a certain amount of calories. These calories give our body the energy needed to do our everyday activities. If we take fewer calories then our body will tend to use up the stored fats to meet the energy requirements. The basic concept of a low calorie diet is to reduce the amount of calories taken in order to burn the fats. This is the reason why most people who want to lose weight go on a low calorie diet hoping to achieve fast weight loss.

Right before you go into a low calorie diet, it is highly advised that you should consult a physician in order to determine whether your body is suitable for a low calorie diet regimen. This type of diet is mainly for people who are overweight or obese with a Body Mass Index (BMI) of more than 30. This is not recommended for children and pregnant women because it could reduce their weight drastically and can lead to constipation, diarrhea and dizziness. If your weight loss is not carefully monitored, it could lead to liver problems.

Here are some tips with regards to low calorie diet in order for you to have an effective weight loss:

a. Before you go on a low calorie diet try to enhance your knowledge on the amount of calorie that different food and food products contain.

b. Have a journal and take note of the amount of calories you are taking each day. This will help you evaluate your progress from time to time.

c. Read the food labels and the nutritional facts on every food product you buy

d. Have a list of foods that have low calories and select among this list the foods that you love to eat. It is advisable that you should include grains, fruits and vegetables on your diet regimen.

e. Even though it is very tempting, don’t ever go for a very low calorie diet. It is advised not to go below a 1500 calorie diet. Don’t starve yourself!

f. Don’t avoid carbohydrates. Your body needs carbohydrates because it is rich in fibers that will help your digestion as you go on with your diet regimen and at the same time it helps in preventing digestive problems.

g. Undergoing a low calorie diet doesn’t mean that you can’t eat the food you like. The key here is taking them in moderation.

By following the tips above, your will be able to have an effective weight loss with the help of a low calorie diet. If ever some problems may arise, consult your physician right away.

Low Calorie Recipes For You To Try

Brie Spread

16 one tablespoon servings – 67 calories per serving

1 cup of Brie cheese

1 container of Laughing Cow Cheese Light, 8 wedges, any flavor

Gently microwave ingredients just until soft. Use a fork or whip to blend together. Spread on:

  • tomato slices
  • whole grain crackers
  • celery sticks

Asparagus Pasta Salad

1 serving – 55 calories

2 spears asparagus

1/4 cup tomatoes, chopped

1 package Shirataki noodles

Break off and discard woody ends of asparagus. Slice asparagus into 1/4″thick rounds. Season with sea salt and black pepper and saute in a little olive oil over medium high heat until al dente. Add tomatoes and a pinch of seal salt and a dash of black pepper. Continue saueting until the tomatoes release their juices. While sauce is cooking prepare the pasta according to package directions.  When sauce is finished add pasta and toss until well combined. Serve immediately.

 

 

Cheeseburger Casserole

8  servings – 128 calories per serving

This is a makeover of the old classic “Cheeseburger Pie”. In this version ground turkey replaces the ground beef and we’re 86ing the crust altogether. Trust me, you won’t miss it.

1lb extra lean ground turkey

1/2 cup chopped onion

1 clove garlic, minced

2 tablespoons Worcestershire sauce

1 cup nonfat cottage cheese

1 egg

3/4 cup shredded lowfat Cheddar cheese

Preheat oven to 350
Brown turkey, onion & garlic in a large pan over medium high heat until turkey is browned. Stir Worcestershire sauce into turkey mixture. 

Pour turkey mixture into a lightly oiled pie plate.

In a medium bowl, mix cottage cheese with egg.  Pour cottage cheese mixture over turkey. Top with cheddar cheese. Place tomato slices on top and bake for 30-40 minutes until casserole is hot and bubbling.

 

Basic Information Tips

Help! Why is My Diet Not Working?

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Now available on Kindle.

Now available on Kindle.

The list below is extracted from my book “Help! My Diet Isn’t Working: Identify & Banish Your Weight Loss Monsters”. If there are some tips that you find difficult then just start with the ones that are easier for you. If this takes care of the problem then you’re home free. If not, then begin eliminating others one by one. When you’re satisfied with your progress you can stop eliminating things or keep going to speed up your weight loss and facilitate a healthier lifestyle.

You’re welcome to ask questions in the Comments about any of the items below. In the book I provide a full explanation for why a certain technique or suggestion is given.

  1. Check your diet for hidden refined sugars and ruthlessly eliminate them.
  2. Check labels for corn syrup products such as high fructose corn syrup and toss out any that contain these.
  3. Caffeinated drinks kick up your blood sugar, switch to decaf.
  4. If you’re not exercising at all, or exercising very little, you may need to add some physical activity to your routine to continue losing weight. To raise your metabolism so that you’re burning calories all day long you need to exercise at least 20-30 minutes at an intensity that has you sweating within 7-12 minutes into your workout.
  5. Once you reach your goal weight you’ll find it easier to hold at that weight if you consume no more than one 12 ounce beer or one to two 4 ounce glasses of dry wine a day. During weight loss, consuming alcohol on a daily basis can be a huge saboteur. It depresses your metabolism, stimulates your appetite and it’s loaded with high glycemic index calories.
  6. Cut back on carrots, potatoes and corn (including popcorn) until you begin to lose again or until you reach your goal weight. These foods all metabolize as sugar.
  7. Switch UnDiet plans: try switching to Produce Power for one to two weeks or make it a regular part of your lifestyle by eating Produce Power for one or two days a week.
  8. If you’re already doing Produce Power you may be consuming too few calories, so try switching to Protein Blast .
  9. If you’re on Protein Blast and have hit a plateau it often helps to switch to eating Fruit in the morning and Veggies and Starches for the rest of the day, completely eliminating Proteins for 3-5 days. When you start losing again go back to your plan of choice.
  10. Most chewing gum contains either sugar or aspartame. Eliminate it during weight loss.
  11. Re-read all labels looking for hidden refined sugars, aspartame, Nutrasweet and other items.
  12. Double check your daily intake to be sure you haven’t strayed from your calorie count, carb count, portion size or whatever measure you’re using for your weight loss.
  13. You may be deficient in at least one vitamin or mineral. You should be taking a multivitamin with minerals twice a day, essential fatty acids (especially Omega-3) twice a day, and a daily supplement of Chromium.
  14. Be sure that you’ve eliminated trans-fats (margarine and foods with partially hydrogenated oils).
  15. Some medications especially heavy duty tranquilizers, many diet pills, long term use of anti-depressants, diuretics, birth control, estrogen, and antibiotics can interfere with your metabolism, thus halting or slowing weight loss.  Check with your doctor to see if any medication(s) you’re taking could be the problem and if there is something else you could take. If you’ve been UnDieting for two or more weeks you might want to ask your doctor to retest you to see if you still need the medication(s) or if you need the same dosage.
  16. A thyroid condition can slow or stop weight loss. A simple at home test for a thyroid condition is to take your temperature under your arm within ten minutes of waking up in the morning. An underarm temperature below 97.8 suggests hypothyroidism or hypometabolism. Of course whether you test negative or positive, make sure you check with your doctor.
  17. Cut back on, bread, rice, pasta and other Starches until you begin to lose again or until you reach your goal weight.
  18. If you’re on the Protein Blast make sure that you’re counting  your carbohydrates correctly. Read labels, write down everything you eat in a day for several days and have a friend check your list for hidden carbohydrates.
  19. Diet sodas, diet gelatins, powdered diet drinks and many other prepackaged diet and “sugar free” foods contain aspartame or sucrose which slows or halts weight loss in many people. Substitute non-alcoholic beer which is  a Starch, Arrowhead Fruit-flavored mineral waters (many other mineral waters contain sweeteners & Starches) work with all meal plans, or distilled water with a squeeze of fresh lemon or lime juice.
  20. Don’t use more than 6 tablespoons of heavy cream in your coffee in a day. This isn’t a hard and fast rule, but if you’re having trouble losing  weight this could be the culprit.
  21. If nothing is working, you may be metabolically resistant. This can occur for many reasons, especially if you are severely overweight and/or have yo-yo dieted in the past. The Fat Blast can be the ticket to kicking you into a downward spiral. The Fat Blast gives you even faster results than total fasting. Isn’t that incredible – you can eat and lose weight faster than when you’re not eating at all! Note: DO NOT stay on the Fat Blast for more than five days.
  22. Even “good” sugars like Rapadura, Sucanat, raw unfiltered honey, real maple syrup, date sugar, Sweet ‘N Low … when consumed in too high a quantity can halt weight loss. Try cutting them out for a few days and see if your weight loss resumes. If you still want to use these sugars use them occasionally, not daily.
  23. If you do eat sugar try to eat it 30 minutes before or after a meal. Sugar, yes even good sugar, inhibits digestion and we all know what that means – EXTRA POUNDS! This doesn’t include sweeteners that don’t spike your insulin level such as aspartame, Sweet ‘N Low, Somersweet, and others.
  24. If you’re having trouble with indigestion try not eating acid Fruits (oranges, tomatoes, lemons, pineapples …) with Proteins. Acid Fruits can hamper Protein digestion and result in putrefaction. Milk and orange juice, while by no means an indigestible combination, is far from a good combination. Orange juice and eggs however are an even worse combination.
  25. If you’re having trouble with indigestion try not eating Starches and sugars in the same meal. This combination will produce fermentation in most people.
  26. If you’re having trouble with gas and/or upset stomach when eating Fruit try eating melons by themselves, not combining them with other Fruits and foods. This guideline is based on the ease and speed in which melons decompose in the digestive system.
  27. Milk is best taken alone or not at all. Milk is the natural food of young mammals; each species producing milk adapted to the needs of its young. The young of each species, including our own, take the milk alone, not in combination with other foods. Milk doesn’t digest in the stomach, but in the duodenum, the result being that when milk is taken the stomach does not secrete digestive enzymes.
  28. You may be using too much soy with your Starch meals. Try cutting back or eliminating it from Starch meals.
  29. If you’ve been mixing Protein with Starches in small amounts and you’re weight loss has stopped you may be using too much of one food group with the other. Cut down on how much Protein you mix with Starches and vice versa.
  30. Make sure you’re eating at least 50% raw foods each day and preferably 80% when trying to lose weight. Also make sure that at least one meal, preferably breakfast is completely live.
  31. If you’re eating too many peanut products, which are acid forming and difficult to digest this may have slowed your weight loss.
  32. Pre-digest nuts, beans, and grains by soaking in water for thirty minutes before cooking or eating them raw. Discard the soaking water.
  33. Make sure dried Fruits and vegetables are sulfur free.
  34. Some people find they lose weight easier if they eat Fruit only in the mornings and not any other time of the day unless it’s a Living Foods day.
  35. Giving yourself a Living Foods day once a week will jump start your weight loss. Better yet, treat yourself to a Living Foods day 2-3 days a week until you reach your end or mid-weight goal.