Top 11 Painless Ways to Easy Lose Weight

Top 11 Painless Ways to Easy Lose Weight

Painless weight loss? If you are urgently attempting to squeeze in workouts and avoid your favorite high-calorie treats, it will seem to be there is nothing painless concerning it.

Yet whereas intake healthier and slippery  in exercise will take some work, it extremely does not need to need heroic effort. creating simply a number of straightforward life-style changes will pack a giant weight loss punch over time.

We spoke to weight loss specialists and everyday folks who\'ve puzzled out a number of painless ways in which to slenderize -- and keep it off. Here area unit their prime recommendations on a way to slenderize while not sweating it an excessive amount of.

Fast Diet 

1. Add, do not work out

Forget diet denial: strive adding foods to your diet rather than subtracting them.

Add in healthy goodies you actually love, like deep-red cherries, juicy grapes, or fresh snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.

"Adding in extremely works, disposing of ne'er will," says registered specialiser David grot, RD, LDN, author of one hundred and one best Life Foods, however do keep in mind to stay a watch on overall calories. and do not forget to feature in one thing physical, too, whether or not it's doing a couple of dance moves before dinner, shooting hoops, or taking a fast stroll..

Flat Belly Diet 

2. ditch understanding

If the word "exercise" conjures up you to artistic shunning, then avoid it. perhaps the trick to enjoying a physical exertion could also be to ne'er decision it understanding.

"There's some truth to it," cave tells We, and once you begin your not-calling-it-exercise arrange, cave says you may discover "the manner physiological state feels knocks down the roadblocks that were preventing you from workout within the 1st place."

So burn calories and invigorate muscles by beachcombing, riding bikes, grass athletics, creating snow angels, hiking, laundry the automotive, enjoying disk, chasing the dog round the yard, or maybe enjoying nice sex. After all, a rose by the other name ...

3. Go Walking

Walking once the weather's nice could be a super-easy thanks to keep work, says Diane Virginias, a licensed nursing assistant from the big apple. "I fancy the seasons," she says, adding that even once she's short on time she'll exit for a number of minutes. "Even a 5 minute walk could be a 5 minute walk."

No sidewalks in your neighborhood? strive the following pointers for slithering in additional steps:

•           Trade your motor mower for a push version.

•           Park your automotive at the rear of the ton.

•           Get out of the building and revel in walking conferences.

•           Sweep the drive or rake the leaves rather than employing a leaf-blower.

•           Get off the bus a number of stops earlier.

•           Hike the mall, being absolute to hit all the degree.

•           Take the steps each likelihood you get.

•           Sign up for charity walks.

•           Crank the music and obtain your rate up consecutive time you mop or vacuum.

It all adds up. If you walk double each day for ten minutes and check out a number of of those tips, you will end up with a low-impact, 30-minute physical exercise simply tucked beneath your belt.

Vegan Diet 

4. Lighten the Foods You Already Love

One of the simplest ways in which to chop back while not feeling denied is to modify to lower-calorie versions of the foods you crave. A pizza pie tastes even as smart with reduced-fat cheese, and once you garnish low-fat frozen dessert along with your favorite toppers, World Health Organization notices those missing calories?

And whereas you are trimming fat calories, keep a watch on boosting fiber, suggests registered nutritionist Elaine Magee, RD, MPH, author of Tell American state What to Eat If I Suffer From heart condition and Food activity.

Fiber helps you're feeling glad longer, thus whereas you lighten family favorites, you'll simply amp up the fiber by adding a cup of whole flour to your pizza pie dough, or toss some of red bell peppers on the pie.

Don't forget to lighten the drinks going therewith meal. strive switch from high-calorie favorites to diet soda or lager beer, or even add a spritz of seltzer to your wine.

Hate light drinks? combine your most popular drinks with a splash of the light choice, then increase the magnitude relation as your style buds change. and do not forget to stay running that final liquid, says Magee: water!

5. as a result of association Helps -- Really!

Down thusme water before a meal and you will not feel so hungry, says David Anthony, AN info technology advisor from Atlanta. "Drinking a glass of water before a American stateal helps me watch what I eat. … i do not simply hog everything, since i am not thus hungry."

Magee, World Health Organization additionally writes the "Healthy direction Doctor" journal for WebMD, adds that for the compulsive feeder it is a nice plan to stay no-calorie beverages at hand "as the way to stay your mouth busy and fewer seemingly to snack on food."

Going to a party? Grab a light soak up one hand and keep it there. Not solely will it build it more durable to graze the buffet, however you will even be less tempted to sip endless cocktails, too.

Finally, keeping your body fresh with lots of water might also facilitate your exertion, says Anthony. Staying hydrous suggests that "I will exercise additional, and longer, than if i do not drink water."

6. Share and Share Alike

With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.

"When we go out, I often share a meal with my wife," Anthony tells WebMD. "We've been known to split a dessert, even a pint of beer. That way, we don't feel stuffed, and we save some money."

You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?

"When you're trying to eat better or get more exercise, you can be more successful if you do it with a partner or group," says Grotto. "The community, the partnership, whether online or in person, it really helps."

Twice the motivation, without twice the effort -- a steal of a deal.

7. Tune In, Tone Up

The American Heart Association knows what we love: television. And they also know we need to get more exercise. So why not combine the two, they ask?

Try dancing to the music when you tune into your favorite music show, or practice some stress-relieving cardio boxing when your least favorite reality contestant is on camera.

During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with cans of your favorite fizzy beverage as weights. Or get inspired to really focus: Put in a high-energy exercise DVD and get motivated by the pros onscreen.

It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes, says the AHA. But who knows? If you get really engrossed, you just might outlast the last survivor.

8. Size Matters

Eating less without feeling denied is as close as your dinnerware.

That's because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more.

"People go by physical cues," when they eat, Grotto tells WebMD. We know we've had enough because we see the bottom of our bowl or plate. "A smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it."

And don't forget smaller bowls, cups, and spoons. For example, try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you've eaten.

9. Get Involved, or at Least Get to the Table

When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. "I eat more if I'm bored," says Virginias, "especially if I'm eating in front of the TV."

So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food.

For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, or take a class. The key: Have a life outside of weight loss.

Already busy enough? Then at least eat your meals at the table. "The TV is distracting, and I'm just not conscious of eating," Virginias tells WebMD. "Once I'm at the table, with a place setting, I'm much more aware of what I'm eating."

10. Lose It Today, Keep It Off Tomorrow

Finally, be patient. While cultivating that virtue isn't exactly painless, it may help to know that keeping weight off generally gets easier over time.

That's the result of a study published in Obesity Research, where researchers found that for people who had lost at least 30 pounds -- and kept it off for at least two years -- maintaining that weight loss required less effort as time went on.

So if you crave the results reported by successful "losers" like these -- improved self-confidence, a boost in mood, and better health -- cultivate patience. You may find your way to sweet (and nearly painless) weight loss success.

11. extra Tips

If ten tips for painless weight loss (or maintenance) are not enough, however concerning attempting a number of these ideas from WebMD's weight loss community members?

•           Eat at an equivalent times each day (including snacks). certain you cannot do that all the time, however some individuals realize that knowing once to expect their next meal or snack makes them plenty less seemingly to graze. Our body appreciates rhythms, from seasons to tides, thus why not provides it what it craves?

•           Make only 1 meal. rather than creating one thing high-cal for the family and fat-free for yourself, get everybody on an equivalent healthy-eating page. Weight loss and maintenance is

Low Carb Diet Basics

We has return up with a fat-torching set up that actually can figure up to five pounds from your body in seven days — while not starvation, outlandish supplements, or surgical process entire food teams. How? It's all regarding little sacrifices combined with specific techniques. And instead of providing you with a one-size-fits-all programme, we tend to figure you are a lot of probably to stay with the set up if you choose the feeding and exercise ways that suit your modus vivendi.

Low Carb Diet Basics

How To Diet

So opt for a minimum of four of the nutritionist- and fitness expert-backed tips that follow, and vow to figure them into your schedule for seven days straight. If you are feeling formidable, hang on a number of a lot of. The additional you choose, the a lot of weight you will lose. If you begin currently, by now next week, you will look and feel means lighter.

Nothing beats exertions and perseverance once you’re making an attempt to turn and keep it off, however there also are a number of property ways in which you'll be able to use to drop those initial few pounds and keep them off.

Five Reasons To Avoid Fad Diets

Crash Diets

The first way

Drink Mainly Water

A sports or energy drink, fruit smoothie, or light beer — each serving contains about 100 calories. Yet these beverages don't satisfy you the way 100 calories of food does, so they're a waste. Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out.

Water, on the other hand, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And strangely, it actually helps flush out excess water weight as well as jump-starts your metabolism. If it's just too boring, add lemon wedges or mint leaves.

Liquid Diet

Liquid Diet Recipes

Low Carb Diet

Ban White Bread and Pasta

Cutting out all white grain products — such as white rice, spaghetti, sandwich rolls — will instantly slim you down because the simple carbs in these foods cause bloating, especially around your belly. "Simple carbohydrates wreak havoc on your weight because they're digested very quickly, leaving you hungry and more likely to overeat later," says Jana Klauer, MD, author of The Park Avenue Nutritionist's Plan.

To go a step further, instead of replacing them with healthier yet still bloat-triggering whole-grain bread products, substitute vegetables for the week. This way, a chicken sandwich becomes chicken salad, and chips and dip turn into carrots and dip. The complex carbs from vegetables are digested more slowly, so you remain full longer. And because veggies are mostly water, they also help flush out excess water weight.

Do Cardio 30 Minutes a Day

Any workout that gets your heart rate up will burn calories. But you'll use more calories if you pick a cardio routine that engages multiple muscles simultaneously, says Wendy Larkin, personal-training manager at Crunch's Polk Street gym, in San Francisco.

Three to consider: spinning, cardio kickboxing, and boot-camp workouts. Half an hour of each torches 200 to 300 calories while toning up your arms, legs, and core so everything appears sleeker and tighter.

You'll burn even more calories per session if your workout incorporates interval training: alternating short bursts of intense cardio with slower activity. Experts aren't sure why it works, but trainers swear by it.

Drink Coffee an Hour Before Working Out

This is the one exception to the stick-to-water-only rule: Just as a coffee run makes your morning at work more productive, a pre-exercise cup of java with a splash of skim milk (about 11 calories) or black (just 5 calories) will energize your workout, explains Dr. Klauer. "You'll burn more calories without realizing you're pushing yourself harder."

Have Nightly You-on-Top Sex

Not that you needed an excuse to hook up with your guy every night, but the fact is, this position is a fat blaster. Being on top means you do the rocking, and the more active you are, the more calories you burn — up to 144 for 30 minutes.

Sex also pumps levels of feel-good neurotransmitters, endorphins, helping you ride out food cravings. Get on top in reverse-cowgirl (i.e., facing away from your guy) to give your thigh and butt muscles an extra push.

Do 36 Push-Ups and Lunges Every Other Day

These gym-class staples will help sculpt muscle, so you'll sport a more streamlined appearance. Do three sets of 12 of each exercise every other day. "Push-ups target your upper body, while lunges work your butt, hips, and thighs," says Larkin. Quick tip: Make sure your back and legs remain in a straight line during your push-ups; it'll improve muscle tone. Also, you can build even more muscle with the lunges if you hold free weights in each hand while doing them.

Sleep 30 Minutes More a Night

That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices (in other words, no quick sugar fix for breakfast in search of energy) and won't feel lethargic and skip the gym, says registered dietician Esther Blum, author of Eat, Drink, and Be Gorgeous. More restful sleep (7 to 8 hours is best) also boosts your metabolism. And since your body builds muscle while you snooze, getting zzz's equals better muscle tone.

Make One Food Sacrifice

Cutting out one indulgence — such as the chips you have with lunch or the chocolate dessert you eat after dinner — can subtract a few hundred calories from your diet, which translates into less flab, says Blum. "Your body won't even notice their absence."

Don't Let the Camera Add Pounds

Push your chin forward, hold your arms away from your body, and turn slightly sideways from the camera with one foot in front of the other.

GET THINNER IN HOURS

Really. These slenderizing effects may not be permanent, but they'll help you look hotter in your skinniest jeans on very short notice.

Eat Salmon for Lunch

It's packed with nutrients that build muscle tone and give your skin a healthy glow. Some nutritionists claim that consuming a portion (doesn't matter how it's cooked) may immediately make your face look a bit more contoured.

Stand Up Straight

Keeping your spine rigid and your shoulders back while sucking in your belly toward your spine gives you a slimmer, more streamlined middle.

Do Squats and Sit-Ups

Bodybuilders use this technique before competitions because it adds definition to muscle. Do three sets of 12 of each exercise to tighten your abs, butt, and legs temporarily.

Pop an Antigas Pill

Take one of these chewable tablets, sold over-the-counter at drugstores, to relieve bloating in your abdomen and break up gas bubbles in your digestive track, leaving you with a flatter tummy

The second Way

Recipes to Drop 5 Pounds in One Week

Eat more, weigh less

Follow this 1,400-calorie-a-day plan for seven days (include moderate exercise) to drop up to 5 pounds. 

Breakfast

(400 calories; choose 1 daily)

Berry Parfait and English Muffin

Top 4 ounces low-fat blueberry yogurt with 1 tablespoon low-fat granola and 1/2 cup strawberries, sliced. Repeat yogurt and granola layers, finishing with 1/2 cup raspberries. Serve with 1/2 whole-wheat English muffin topped with 2 teaspoons peanut butter.

Cranberry Oatmeal

Add 1 1/3 cups fat-free milk to 2 packets instant oatmeal and cook according to package directions. Mix in 2 tablespoons dried cranberries and 1 tablespoon chopped walnuts.

Sunrise Waffles

Top 2 toasted whole-wheat waffles with 1 tablespoon maple syrup and 1 small banana, sliced. Enjoy with 1 cup fat-free milk.

Lunch and/or Dinner

(500 calories; choose 1 for each meal)

Bean Tortilla With Gazpacho

Top one 2-ounce wheat tortilla with 1/2 cup fat-free refried beans, a sprinkling of shredded lettuce, chopped tomato, salsa, 2 tablespoons shredded reduced-fat cheddar cheese, and 1/4 avocado, sliced. Serve with 1 cup ready-made gazpacho and a 1-ounce piece of dark chocolate.

Tilapia With Rice Pilaf

Warm 1 teaspoon olive oil in a sauté pan over medium-high heat. Season a 3-ounce tilapia fillet with a dash each of salt and black pepper. Place in pan and cook until fish flakes easily with a fork (about 2 to 3 minutes per side). Prepare 1/2 cup rice pilaf (prepared from box or from scratch) and 1/2 cup steamed sugar snap peas. Serve with 1 medium baked apple, topped with a dash of cinnamon and 1 teaspoon brown sugar, served with 1/3 cup low-fat vanilla ice cream.

Grilled Pork Chop and Asparagus

Warm 1 teaspoon olive oil in a sauté pan over medium-high heat. Season a 3-ounce pork chop with a dash each salt and black pepper. Place in pan; cook 3 to 5 minutes per side, or until done. Serve with 1/2 cup mashed potatoes, 1 cup sautéed asparagus topped with 1 teaspoon whipped butter, and 1/2 cup bell pepper strips with 2 tablespoons light ranch dressing (for dipping). Enjoy with 1/2 cup fresh raspberries.

Frozen Entrée With Lentil Soup

Heat a 300-calorie frozen entrée (we likes Kashi Lemongrass Coconut Chicken). Serve with ready-made lentil soup and 1/2 cup blueberries.

Hummus and Veggie Sandwich 

Between 2 slices of whole-grain bread, add 1/4 cup hummus, baby salad greens, and slices of cucumber and red bell pepper. Pair with 1 cup minestrone soup, 6 ounces low-fat fruit-flavored yogurt, and 1/2 cup grapes.

Greek Frittata

Preheat oven to 350 degrees F. Spray a 9-inch cast-iron skillet or glass baking dish with cooking spray. Heat a large nonstick skillet over medium-heat; spray with cooking spray. Cook 1 cup sliced mushrooms for 5 minutes, stirring occasionally, until they start to release liquid. Stir in 1 1/2 cups baby spinach, shredded; cook for 1 minute. Remove from heat. Whisk together 8 large eggs and 1/2 cup fat-free milk in a large bowl. Add mushroom-spinach mixture, 1/2 cup diced tomatoes, and 3/4 cup crumbled reduced-fat feta cheese.

Pour egg mixture in the prepared dish. Bake for 35-45 minutes, until eggs are firm and a knife inserted into the center comes out clean. Cool for 5 minutes before cutting.

Korean-Style Steak Fajitas

Combine 12 ounces lean flank steak, trimmed of visible fat and cut into 1/2-inch wide strips, 2 sliced red bell peppers, 2 small onions, peeled and sliced, and 1/4 cup salsa in a medium bowl. Stir to combine; refrigerate for 15 minutes. Heat a grill pan or nonstick skillet over medium-high heat. Remove steak and vegetables from salsa, shaking off and discarding extra salsa; cook, stirring occasionally, until steak is fully cooked and vegetables are soft, about 7 minutes.

Remove steak from the pan if it’s done before the vegetables. Serve steak and vegetables on a platter, with a plate of lettuce leaves and bowls of cilantro, finely chopped radishes and scallions, and more salsa as condiments.

Red Lentil Soup

Heat 2 tablespoons olive oil in a medium pot over medium heat. Add 1 large onion and 2 garlic cloves, both peeled and finely chopped; cook, stirring occasionally until soft, about 5 minutes. Add 1 32-ounce carton of vegetable or reduced-fat chicken broth, 1 8-ounce can of tomato sauce, 3/4 cup dried red lentils, 1 peeled and chopped carrot, 1 10-ounce packet of frozen squash, 1 tablespoon cumin, and 1/8 teaspoon cayenne pepper. Increase heat to bring to a boil, then reduce to medium-low.

Cover and simmer until lentils are soft, about 25 minutes. Stir in lemon juice from 1/2 lemon, and season with salt and pepper. Serve as is, or puree in the pot with a immersion blender if you prefer a smooth consistency, adding water if the soup is too thick. Garnish each bowl with a tablespoon each of non-fat yogurt and chopped fresh cilantro.

The third way

The 5 Steps Needed To Drop 5 Pounds This Week

These 5 steps will have you 5 pounds slimmer by next week.

1. Work out first thing in the morning. What do 90% of people who exercise consistently have in common? They exercise in the morning. Working out in the morning more or less guarantees that you’ll work out every day, and the benefits carry over throughout your day. For one, exercise in the morning increases your energy levels, which makes you more productive throughout the day and more focused on your work. Also, getting in an early morning workout helps you burn more calories throughout the day. Working out helps to increase your metabolic rate, burning calories for long after you’ve stopped exercising.

A study done at Appalachian State University found that people who had completed a 45-minute exercise routine burned 17% more calories in the 14 hours following exercise than those that didn’t work out. Also, when you exercise, you tend to be more mindful of your food choices throughout the day. You want to carry your new good habits over into the rest of the day, and remember that exercising is NOT a free pass to eat what you like throughout the day. If you’re looking to reduce, you need to watch your food as well. And speaking of food…

2. Get Bitter about Food. Bitter greens like kale, arugula, mustard greens, collards and escarole are summer diet staples that aid in digestion and de-bloating. Bitter foods are also known to stimulate and support better digestion, as recently outlined in a study by the European Herbal and traditional Medicine Practitioners Association. These dark greens are low calorie (about 36 calories in a cup for greens), and are packed with vitamins and fiber that your body needs to stay lean. For instance, kale is high in iron (per calorie, it has more than beef!), vitamins A, C and K, is great for your liver and for lowering your cholesterol levels. Most bitter greens are also great anti-inflammatories, which can help fight bloating and get you down to your fighting weight.

3. Spice Up, Salt Down. High-salt diets lead to water retention. Cut the salt, and you cut the bloat. But it takes more than just leaving the salt shaker on the table. A study reported on by the American Heart Association found that 75% of American’s salt intake comes from the food itself! While you need a little salt in your diet, for most people, everything they need will already come from the food that they eat, and most people will get too much. Cut out processed foods as much as possible and you will drastically reduce your excess sodium. Food items like salad dressings and sauces are some of the worst culprits. For example, per tablespoon, ketchup has 20 calories and a whopping 6% of your daily salt intake. A few squirts of ketchup and you’re already at 20% of your daily value, and that’s not even including what the ketchup is on! Instead of “secret sauces” that will cause bloating and completely mask the flavor of what you’re eating, try spices, especially hot ones. Conversely, spices enhance the flavor of what you’re heating, and hot spices that contain capsaicin increase thermogenesis in your body.  The latter can help burn more calories after your meal. Sprinkle some cayenne pepper, bell pepper or jalapeno into two of your daily meals and increase your metabolism.

4. Eat the Whole Thing. Whole foods, that is! You want to give your body the cleanest fuel possible so it can run at maximum efficiency. When you want to shed all you can, you want to avoid anything processed (for salt-related reasons above.) Raw vegetables, fruits, whole grains and proteins like cold water fish, beans, and eggs should be your staple diet if you’re working on trimming down. You’ll also want to limit your fat intake to “healthy fats” only. This includes fats from olive oil, nuts and avocados. These “good”, monounsaturated and polyunsaturated fats can actually be beneficial to your heart and help lower bad cholesterol (LDL) levels. In fact, research done at Harvard found that while bad fats like saturated and trans fats increased risk factors for ertain diseases, total amount of “good” fats did not. In fact, eating “good” fat can help you burn fat. In another Harvard study, researchers found that participants who ate 20% of their calories from “good” fats dropped 5 pounds more after 18 months than the participants who went on low fat diets.

5. Deep breaths. It may sound trite, but breathing deeply not only helps you calm down, but it can help your weight loss efforts as well. Deep, calming breaths can actually “trick” your body into de-stressing. While most people take breaths with their chest, you should be taking long, deep breaths with your abdomen. Taking a moment to focus and breathe deep into your abdomen can do wonders for your stress level.

So what does stress have to do with weight loss? Stress increases your levels of cortisol, a hormone in your body that can increase your appetite and lead you to eat more. This response used to make sense in “fight or flight” situations, where we need that energy to defend ourselves. Now, a more common situation is to come home after a long day at work and chow down. Elevated cortisol levels also lower your cognitive functions such as learning and memory, decrease your immune function and bone density, and increase your blood pressure, cholesterol and risk of heart disease. Need a reminder to breathe? Set an alarm for every hour on your mobile phone, and take a few long, deep breaths every time it pings. It’ll help your weight and your sanity.

The Best 3 Ways - To Drop 5 Pounds in One Week

The Best 3 Ways - To Drop 5 Pounds in One Week 

We has return up with a fat-torching set up that actually can figure up to five pounds from your body in seven days — while not starvation, outlandish supplements, or surgical process entire food teams. How? It's all regarding little sacrifices combined with specific techniques. And instead of providing you with a one-size-fits-all programme, we tend to figure you are a lot of probably to stay with the set up if you choose the feeding and exercise ways that suit your modus vivendi.

Weight Loss Success Stories "Before: 185 lbs After: 120 lbs "

Loose Skin After Weight Loss

Weight Loss Resources

So opt for a minimum of four of the nutritionist- and fitness expert-backed tips that follow, and vow to figure them into your schedule for seven days straight. If you are feeling formidable, hang on a number of a lot of. The additional you choose, the a lot of weight you will lose. If you begin currently, by now next week, you will look and feel means lighter.

Nothing beats exertions and perseverance once you’re making an attempt to turn and keep it off, however there also are a number of property ways in which you'll be able to use to drop those initial few pounds and keep them off.

The first way

Dieting

Hcg Diet

Healthy Diet

Drink Mainly Water

A sports or energy drink, fruit smoothie, or light beer — each serving contains about 100 calories. Yet these beverages don't satisfy you the way 100 calories of food does, so they're a waste. Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out.

Water, on the other hand, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And strangely, it actually helps flush out excess water weight as well as jump-starts your metabolism. If it's just too boring, add lemon wedges or mint leaves.

Ban White Bread and Pasta

Cutting out all white grain products — such as white rice, spaghetti, sandwich rolls — will instantly slim you down because the simple carbs in these foods cause bloating, especially around your belly. "Simple carbohydrates wreak havoc on your weight because they're digested very quickly, leaving you hungry and more likely to overeat later," says Jana Klauer, MD, author of The Park Avenue Nutritionist's Plan.

To go a step further, instead of replacing them with healthier yet still bloat-triggering whole-grain bread products, substitute vegetables for the week. This way, a chicken sandwich becomes chicken salad, and chips and dip turn into carrots and dip. The complex carbs from vegetables are digested more slowly, so you remain full longer. And because veggies are mostly water, they also help flush out excess water weight.

Do Cardio 30 Minutes a Day

Any workout that gets your heart rate up will burn calories. But you'll use more calories if you pick a cardio routine that engages multiple muscles simultaneously, says Wendy Larkin, personal-training manager at Crunch's Polk Street gym, in San Francisco.

Three to consider: spinning, cardio kickboxing, and boot-camp workouts. Half an hour of each torches 200 to 300 calories while toning up your arms, legs, and core so everything appears sleeker and tighter.

You'll burn even more calories per session if your workout incorporates interval training: alternating short bursts of intense cardio with slower activity. Experts aren't sure why it works, but trainers swear by it.

Drink Coffee an Hour Before Working Out

This is the one exception to the stick-to-water-only rule: Just as a coffee run makes your morning at work more productive, a pre-exercise cup of java with a splash of skim milk (about 11 calories) or black (just 5 calories) will energize your workout, explains Dr. Klauer. "You'll burn more calories without realizing you're pushing yourself harder."

Have Nightly You-on-Top Sex

Not that you needed an excuse to hook up with your guy every night, but the fact is, this position is a fat blaster. Being on top means you do the rocking, and the more active you are, the more calories you burn — up to 144 for 30 minutes.

Sex also pumps levels of feel-good neurotransmitters, endorphins, helping you ride out food cravings. Get on top in reverse-cowgirl (i.e., facing away from your guy) to give your thigh and butt muscles an extra push.

Do 36 Push-Ups and Lunges Every Other Day

These gym-class staples will help sculpt muscle, so you'll sport a more streamlined appearance. Do three sets of 12 of each exercise every other day. "Push-ups target your upper body, while lunges work your butt, hips, and thighs," says Larkin. Quick tip: Make sure your back and legs remain in a straight line during your push-ups; it'll improve muscle tone. Also, you can build even more muscle with the lunges if you hold free weights in each hand while doing them.

Sleep 30 Minutes More a Night

That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices (in other words, no quick sugar fix for breakfast in search of energy) and won't feel lethargic and skip the gym, says registered dietician Esther Blum, author of Eat, Drink, and Be Gorgeous. More restful sleep (7 to 8 hours is best) also boosts your metabolism. And since your body builds muscle while you snooze, getting zzz's equals better muscle tone.

Make One Food Sacrifice

Cutting out one indulgence — such as the chips you have with lunch or the chocolate dessert you eat after dinner — can subtract a few hundred calories from your diet, which translates into less flab, says Blum. "Your body won't even notice their absence."

Don't Let the Camera Add Pounds

Push your chin forward, hold your arms away from your body, and turn slightly sideways from the camera with one foot in front of the other.

GET THINNER IN HOURS

Really. These slenderizing effects may not be permanent, but they'll help you look hotter in your skinniest jeans on very short notice.

Eat Salmon for Lunch

It's packed with nutrients that build muscle tone and give your skin a healthy glow. Some nutritionists claim that consuming a portion (doesn't matter how it's cooked) may immediately make your face look a bit more contoured.

Stand Up Straight

Keeping your spine rigid and your shoulders back while sucking in your belly toward your spine gives you a slimmer, more streamlined middle.

Do Squats and Sit-Ups

Bodybuilders use this technique before competitions because it adds definition to muscle. Do three sets of 12 of each exercise to tighten your abs, butt, and legs temporarily.

Pop an Antigas Pill

Take one of these chewable tablets, sold over-the-counter at drugstores, to relieve bloating in your abdomen and break up gas bubbles in your digestive track, leaving you with a flatter tummy.

The second Way

Recipes to Drop 5 Pounds in One Week

Eat more, weigh less

Follow this 1,400-calorie-a-day plan for seven days (include moderate exercise) to drop up to 5 pounds. 

Breakfast

(400 calories; choose 1 daily)

Berry Parfait and English Muffin

Top 4 ounces low-fat blueberry yogurt with 1 tablespoon low-fat granola and 1/2 cup strawberries, sliced. Repeat yogurt and granola layers, finishing with 1/2 cup raspberries. Serve with 1/2 whole-wheat English muffin topped with 2 teaspoons peanut butter.

Cranberry Oatmeal

Add 1 1/3 cups fat-free milk to 2 packets instant oatmeal and cook according to package directions. Mix in 2 tablespoons dried cranberries and 1 tablespoon chopped walnuts.

Sunrise Waffles

Top 2 toasted whole-wheat waffles with 1 tablespoon maple syrup and 1 small banana, sliced. Enjoy with 1 cup fat-free milk.

Lunch and/or Dinner

(500 calories; choose 1 for each meal)

Bean Tortilla With Gazpacho

Top one 2-ounce wheat tortilla with 1/2 cup fat-free refried beans, a sprinkling of shredded lettuce, chopped tomato, salsa, 2 tablespoons shredded reduced-fat cheddar cheese, and 1/4 avocado, sliced. Serve with 1 cup ready-made gazpacho and a 1-ounce piece of dark chocolate.

Tilapia With Rice Pilaf

Warm 1 teaspoon olive oil in a sauté pan over medium-high heat. Season a 3-ounce tilapia fillet with a dash each of salt and black pepper. Place in pan and cook until fish flakes easily with a fork (about 2 to 3 minutes per side). Prepare 1/2 cup rice pilaf (prepared from box or from scratch) and 1/2 cup steamed sugar snap peas. Serve with 1 medium baked apple, topped with a dash of cinnamon and 1 teaspoon brown sugar, served with 1/3 cup low-fat vanilla ice cream.

Grilled Pork Chop and Asparagus

Warm 1 teaspoon olive oil in a sauté pan over medium-high heat. Season a 3-ounce pork chop with a dash each salt and black pepper. Place in pan; cook 3 to 5 minutes per side, or until done. Serve with 1/2 cup mashed potatoes, 1 cup sautéed asparagus topped with 1 teaspoon whipped butter, and 1/2 cup bell pepper strips with 2 tablespoons light ranch dressing (for dipping). Enjoy with 1/2 cup fresh raspberries.

Frozen Entrée With Lentil Soup

Heat a 300-calorie frozen entrée (we likes Kashi Lemongrass Coconut Chicken). Serve with ready-made lentil soup and 1/2 cup blueberries.

Hummus and Veggie Sandwich 

Between 2 slices of whole-grain bread, add 1/4 cup hummus, baby salad greens, and slices of cucumber and red bell pepper. Pair with 1 cup minestrone soup, 6 ounces low-fat fruit-flavored yogurt, and 1/2 cup grapes.

Greek Frittata

Preheat oven to 350 degrees F. Spray a 9-inch cast-iron skillet or glass baking dish with cooking spray. Heat a large nonstick skillet over medium-heat; spray with cooking spray. Cook 1 cup sliced mushrooms for 5 minutes, stirring occasionally, until they start to release liquid. Stir in 1 1/2 cups baby spinach, shredded; cook for 1 minute. Remove from heat. Whisk together 8 large eggs and 1/2 cup fat-free milk in a large bowl. Add mushroom-spinach mixture, 1/2 cup diced tomatoes, and 3/4 cup crumbled reduced-fat feta cheese.

Pour egg mixture in the prepared dish. Bake for 35-45 minutes, until eggs are firm and a knife inserted into the center comes out clean. Cool for 5 minutes before cutting.

Korean-Style Steak Fajitas

Combine 12 ounces lean flank steak, trimmed of visible fat and cut into 1/2-inch wide strips, 2 sliced red bell peppers, 2 small onions, peeled and sliced, and 1/4 cup salsa in a medium bowl. Stir to combine; refrigerate for 15 minutes. Heat a grill pan or nonstick skillet over medium-high heat. Remove steak and vegetables from salsa, shaking off and discarding extra salsa; cook, stirring occasionally, until steak is fully cooked and vegetables are soft, about 7 minutes.

Remove steak from the pan if it’s done before the vegetables. Serve steak and vegetables on a platter, with a plate of lettuce leaves and bowls of cilantro, finely chopped radishes and scallions, and more salsa as condiments.

Red Lentil Soup

Heat 2 tablespoons olive oil in a medium pot over medium heat. Add 1 large onion and 2 garlic cloves, both peeled and finely chopped; cook, stirring occasionally until soft, about 5 minutes. Add 1 32-ounce carton of vegetable or reduced-fat chicken broth, 1 8-ounce can of tomato sauce, 3/4 cup dried red lentils, 1 peeled and chopped carrot, 1 10-ounce packet of frozen squash, 1 tablespoon cumin, and 1/8 teaspoon cayenne pepper. Increase heat to bring to a boil, then reduce to medium-low.

Cover and simmer until lentils are soft, about 25 minutes. Stir in lemon juice from 1/2 lemon, and season with salt and pepper. Serve as is, or puree in the pot with a immersion blender if you prefer a smooth consistency, adding water if the soup is too thick. Garnish each bowl with a tablespoon each of non-fat yogurt and chopped fresh cilantro.

The third way

The 5 Steps Needed To Drop 5 Pounds This Week

These 5 steps will have you 5 pounds slimmer by next week.

1. Work out first thing in the morning. What do 90% of people who exercise consistently have in common? They exercise in the morning. Working out in the morning more or less guarantees that you’ll work out every day, and the benefits carry over throughout your day. For one, exercise in the morning increases your energy levels, which makes you more productive throughout the day and more focused on your work. Also, getting in an early morning workout helps you burn more calories throughout the day. Working out helps to increase your metabolic rate, burning calories for long after you’ve stopped exercising.

A study done at Appalachian State University found that people who had completed a 45-minute exercise routine burned 17% more calories in the 14 hours following exercise than those that didn’t work out. Also, when you exercise, you tend to be more mindful of your food choices throughout the day. You want to carry your new good habits over into the rest of the day, and remember that exercising is NOT a free pass to eat what you like throughout the day. If you’re looking to reduce, you need to watch your food as well. And speaking of food…

2. Get Bitter about Food. Bitter greens like kale, arugula, mustard greens, collards and escarole are summer diet staples that aid in digestion and de-bloating. Bitter foods are also known to stimulate and support better digestion, as recently outlined in a study by the European Herbal and traditional Medicine Practitioners Association. These dark greens are low calorie (about 36 calories in a cup for greens), and are packed with vitamins and fiber that your body needs to stay lean. For instance, kale is high in iron (per calorie, it has more than beef!), vitamins A, C and K, is great for your liver and for lowering your cholesterol levels. Most bitter greens are also great anti-inflammatories, which can help fight bloating and get you down to your fighting weight.

3. Spice Up, Salt Down. High-salt diets lead to water retention. Cut the salt, and you cut the bloat. But it takes more than just leaving the salt shaker on the table. A study reported on by the American Heart Association found that 75% of American’s salt intake comes from the food itself! While you need a little salt in your diet, for most people, everything they need will already come from the food that they eat, and most people will get too much. Cut out processed foods as much as possible and you will drastically reduce your excess sodium. Food items like salad dressings and sauces are some of the worst culprits. For example, per tablespoon, ketchup has 20 calories and a whopping 6% of your daily salt intake. A few squirts of ketchup and you’re already at 20% of your daily value, and that’s not even including what the ketchup is on! Instead of “secret sauces” that will cause bloating and completely mask the flavor of what you’re eating, try spices, especially hot ones. Conversely, spices enhance the flavor of what you’re heating, and hot spices that contain capsaicin increase thermogenesis in your body.  The latter can help burn more calories after your meal. Sprinkle some cayenne pepper, bell pepper or jalapeno into two of your daily meals and increase your metabolism.

4. Eat the Whole Thing. Whole foods, that is! You want to give your body the cleanest fuel possible so it can run at maximum efficiency. When you want to shed all you can, you want to avoid anything processed (for salt-related reasons above.) Raw vegetables, fruits, whole grains and proteins like cold water fish, beans, and eggs should be your staple diet if you’re working on trimming down. You’ll also want to limit your fat intake to “healthy fats” only. This includes fats from olive oil, nuts and avocados. These “good”, monounsaturated and polyunsaturated fats can actually be beneficial to your heart and help lower bad cholesterol (LDL) levels. In fact, research done at Harvard found that while bad fats like saturated and trans fats increased risk factors for ertain diseases, total amount of “good” fats did not. In fact, eating “good” fat can help you burn fat. In another Harvard study, researchers found that participants who ate 20% of their calories from “good” fats dropped 5 pounds more after 18 months than the participants who went on low fat diets.

5. Deep breaths. It may sound trite, but breathing deeply not only helps you calm down, but it can help your weight loss efforts as well. Deep, calming breaths can actually “trick” your body into de-stressing. While most people take breaths with their chest, you should be taking long, deep breaths with your abdomen. Taking a moment to focus and breathe deep into your abdomen can do wonders for your stress level.

So what does stress have to do with weight loss? Stress increases your levels of cortisol, a hormone in your body that can increase your appetite and lead you to eat more. This response used to make sense in “fight or flight” situations, where we need that energy to defend ourselves. Now, a more common situation is to come home after a long day at work and chow down. Elevated cortisol levels also lower your cognitive functions such as learning and memory, decrease your immune function and bone density, and increase your blood pressure, cholesterol and risk of heart disease. Need a reminder to breathe? Set an alarm for every hour on your mobile phone, and take a few long, deep breaths every time it pings. It’ll help your weight and your sanity.

The basics of weight loss 2015

 2015 The basics of weight loss

Time to create some changes in your diet? If it is time to lose weight You have to know :

Your weight may be a equalisation act, and calories square measure a part of that equation. cult diets might promise you that investigation carbs or consumption a mountain of grapefruit can create the pounds drop off. however once it involves weight loss, it's calories that count. Weight loss comes all the way down to burning additional calories than you're taking in. you'll be able to try this by reducing additional calories from food and beverages, and increasing calories burned through physical activity.

Once you perceive that equation, you are able to set your weight-loss goals and create a thought for reaching them. Remember, you do not need to get it on alone. check with your doctor, family and friends for support. raise yourself if now's an honest time and if you are able to create some necessary changes. Also, arrange smart: Anticipate however you will handle things that challenge your resolve and therefore the inevitable minor setbacks

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Before and After weight loss

Unexplained weight loss

If you've got serious health issues thanks to your weight, your doctor might counsel weight-loss surgery or medications for you. during this case, you and your doctor can got to completely discuss the potential advantages and therefore the potential risks.

But remember the lowest line: The key to sure-fire weight loss may be a commitment to creating indefinite changes in your diet and exercise habits.

Successful weight loss involves a formula with several aspects, as well as applicable nutrition, exercise, good sleep, stress relief and also the treatment of any secretion imbalances. every of those factors helps bring the body back to balance.

DO:

·         Eat at least 3 fruits and at least 3 vegetables a day. Raw fruits and vegetables are encouraged, but steamed veggies will also provide some benefit to the body.

·         Drink more water. Brewed green tea can also be added to the diet. Soft drinks are a significant contributor to obesity and sugar consumption, and diet drinks are not recommended as they won't help you reach your goal.

DON’T:

·         Eat any high fructose corn syrup or partially hydrogenated oils. High fructose corn syrup is an unnatural sweetener that's added to many processed foods. Partially hydrogenated oils are added to increase a given food’s shelf life. This fat can be extremely damaging to the health of the blood vessels. These foods are processed to the point of expelling any natural nutrients, leaving calories as the only thing you gain. Remember, sugary, processed foods with little or no nutritional value will most likely be stored as fat. Many notice they can actually eat significantly more food when choosing healthier options. It is very difficult to gain weight by eating proteins (like eggs, fish, chicken, turkey, beans), vegetables and fruit. 

·         Put junk food in the grocery cart. If it goes from the grocery to the house, it will go in someone's body. Save yourself the worry and don’t buy the junk.

·         Try to lose weight by cutting meals. If the body doesn't get the nutrition it needs, it can jump into survival mode and slow the metabolism. Shave pounds the smart way, and find success to last a lifetime.

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Extreme Weight Loss Diet

Weight Loss Calculator

Calories: Fuel for your body

Calories are the energy in food. Your body has a constant demand for energy and uses the calories from food to keep functioning. Energy from calories fuels your every action, from fidgeting to marathon running.

Carbohydrates, fats and proteins are the types of nutrients that contain calories and are the main energy sources for your body. The amount of energy in each varies. Proteins and carbohydrates have about 4 calories a gram, and fats have about 9 calories a gram. Alcohol also is a source of calories, providing about 7 calories a gram.

Regardless of where they come from, the calories you eat are either converted to physical energy or stored within your body as fat. These stored calories will remain in your body as fat unless you use them up, either by reducing calorie intake so that your body must draw on reserves for energy, or by increasing physical activity so that you burn more calories.

Tipping the scale: Cutting calories

Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn, you gain weight.

Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories). It isn't quite this simple, however, and you usually lose a combination of fat, lean tissue and water. Also, because of changes that occur in the body as a result of weight loss, you may need to decrease calories further to continue weight loss.

Fundamental exercises: 

Simple exercises that are easy to do anywhere but are also extremely effective should be part of your fitness routine. Once you know how to perform these moves correctly, you can make them harder, modify as necessary, or do them at anytime throughout your day — all of which leads to a higher calorie burn. Check out our lists of five basic arm exercises and essential moves for your lower body.

 The Weight Loss Calculator

Your calories:

 It may be obvious, but it helps to know how to keep track of calories; if you're trying to lose weight, knowing exactly what and how much you're eating is essential. Once you actually track every "taste" and the high-calorie toppings you throw onto your lunch salad, you'll realize where to make cuts and improvements. Bone up on your calorie count knowledge with our calorie breakdowns of popular foods, and track what you're eating in a food journal. Not only should you know how many calories you're eating, you should know how effective your exercises are. Calorie counts vary depending on your body's makeup and other factors, but you can get a good sense of how many calories you're burning during your favorite Spring exercises here

Cutting calories

Cutting calories doesn't have to be difficult. In fact, it can be as simple as:

·         Skipping high-calorie, low-nutrition items

·         Swapping high-calorie foods for lower calorie options

·         Reducing portion sizes

Your workout plan:

 Not knowing what kind of workouts you'll be doing for the week? Not a good idea. If you want to lose pounds, commit to a workout plan. Strength train to build metabolic-revving muscle and raise your heart rate to torch calories with these tips on how to plan a workout. The lose weight, it's recommended that you work out five hours a week. Start your week with a plan to get those 300 minutes of sweating in.