The 7-Day Cleansing Diet

If the holiday season left you with a jelly-belly, feeling heavy, bloated, and ready to make a change, try this seven-day cleansing diet plan to purify your body, melt away fat, banish bloat, crush cravings and leave you feeling refreshed and energized!

Get ready!

Do Not:-

• Add sugar, other natural sweeteners or artificial sweeteners to anything.
• Add salt to anything. Eating foods with a lot of added salt causes you to retain water, which drives up the number on the scale and makes you feel uncomfortable.
• Eat starches with dinner (including bread, rice, pasta, peas, beans, corn and potatoes
• Drink alcohol. Alcohol adds a lot of empty calories to your diet, plus it lowers your inhibitions so you're more likely to veer off plan and make unhealthy food choices.

Do:-

• Eat on a schedule. Enjoy three meals and at least one snack each day.
• Drink lots of water throughout the day.
• Enjoy water alternatives in unlimited quantities at any point during the day.
• Begin dinner with a healthy appetizer.
• Eat fruits and veggies at any time throughout the day, particularly when you get hungry between designated meal and snack times.
• Exercise. Engage in 30 to 60 minutes of aerobic exercise everyday (walking is fine).

Diet Myths Busted

It’s one of the biggest weight loss myths ever: the idea that it’s “not safe” to lose more than two pounds a week.

It all boils down to simple mathematics. There are 3,500 calories in one pound of fat. Thus, in order to lose one pound of fat, you must create a caloric deficit of 3,500 calories. This can occur over a week’s time by cutting back 500 calories per day (7 days X 500 = 3,500).

Or, to put it another way, you can increase your physical activity such that you burn 500 more calories per day than what you’ve been burning. This can be accomplished by an inactive person committing to one hour a day of rigorous exercise.

If you’re eating 2,000 calories a day and especially if you’re not exercising, your body has no reason to start feeding off its own muscle. It gets plenty of protein from your broiled chicken and fish, beans and whole grains.

You will lose on average six pounds a week, for a number of weeks. And it will be safe. However…this doesn’t mean that this weight loss will persist until you get down to 130 pounds. In fact, if you don’t exercise, this weight loss will come to a halt at some point, leaving you with still extra fat to lose. You may end up losing only 40 pounds off a 250-pound body if you don’t exercise (or only 20 pounds off a 190-pound body). And you’ll still look flabby. This is why exercise is so important.

Do You Burn More Fat in Winter?

So, does weather help control how many calories you burn?

Yes and no. Both warmer and colder climates have positive and negative aspects when it comes to weight loss, particularly when it comes to certain seasonal behaviors that are crucial to maintaining an ideal body weight. Consider the fact that in warmer weather, people tend to be a little more active, and are more conscious of their bodies since they’re wearing less.

But that’s not even the whole story.

Most of the frustration regarding fat loss is caused by the fact that we’re actually battling with our body's innate ability to protect itself. This is because one of the primary protective functions of our body is to maintain a temperature close to or equal to 98.6. The body has an extraordinarily complex set of procedures to accomplish this goal, particularly by controlling the body’s metabolism.

Fat plays three major roles in regards to the metabolism:

• Fat is the preferred fuel source used for body temperature regulation.

• Fat is an insulator that helps retain heat in cold environments.

• Fat provides the whole body with a long term fuel source, which during extended cold spells, allowed our ancestors to survive and forage for food.

The metabolism slows down when it’s hot. The slower our metabolism gets, the less we use fat as a fuel source. But, as stated before, this is balanced by the idea that we tend to eat less and exercise more in warmer months.

On the flip side, the body's ability to generate heat during cold times is done by increasing the metabolism. The metabolism requires a tremendous amount of fuel during this time and burns more fat.

So, yes, technically, colder weather does indeed help burn more fat!

Find Out Why Soda is So Bad

Of all the possible drinks out there, soda probably has one of the worst reputations, next to alcohol, for those trying to lose weight. Unlike alcohol however, there’s been no attempt to create a constitutional amendment banning it.

But what exactly is so very unhealthy about this favorite beverage? We should start with a basic rundown of the common soda suspects:

A standard soda contains caffeine, phosphoric acid, high-fructose corn syrup, sodium benzoate, carbonated water and added colors and flavors.

Caffeine:- Thanks to caffeine, soda acts as a dehydrating diuretic, particularly when combined with sugar and mixed with the carbonation that provides those bubbles.

Phosphoric Acid:- Soda, whether it’s caffeinated or not, is the most acidic beverage you can buy, about equal to vinegar, thanks to phosphoric acid.

Refined Sugar:- Sugar refining is the process of extracting out the sugar (sucrose) from plant materials and then removing other unwanted materials from the extracted raw sugar. Completely refined white sugar contains no nutritional value, meaning no vitamins, no minerals, no proteins and no fiber.

Preservatives:- A new health scare erupted over soft drinks recently amid evidence that sodium benzoate and other common soda preservatives may cause serious cell damage.

We know, soda tastes great. And as a society, we’ve been drinking it for so long that the idea of going without is almost painful. But, know that there are some tasty alternatives out there; including pure water flavored with anything from basil and mint to lemon and orange slices, even with a little honey.

The Secret to Fast Weight Loss

Ever heard of super weight loss foods? Probably not, as most diet plans don't show you how to use foods to lose weight fast. They only have you count calories, carbs or fat grams. Some foods actually cause your body to burn fat and calories. Let me tell you how eating certain foods can cause weight loss.

Foods like apples, which contain pectin, are extremely effective at raising your metabolism, which in turn burns calories. Other foods like nuts, avocados, whole grains and dairy foods also burn fat. Olive oil, cayenne pepper, ginger, and cinnamon are great for seasoning foods, as they are also super weight loss foods.

Another factor that is very important for fast weight loss is how often you eat, and when. Most people are used to the basic concept of breakfast, lunch and dinner. However, you will find that it is much more effective to eat smaller portions and eat more often to lose weight.

If this knowledge had existed a decade ago, there wouldn't be nearly so many obese people in the world as there are now. This routine is easy, you will never suffer hunger pangs, and you will keep the weight off for good.

The Best Diets to Lose Weight

No doubt you've seen dozens of diets to lose weight that claim to be the best. Have you tried any of them? If so, you probably know that on these plans you can't eat much food, and eventually the weight comes back. Some of the best diets to lose weight are plans you have more than likely never heard of.

You've seen endless commercials for diets to lose weight on television. Some of these plans are Jenny Craig, Nutrisystem, and Slim Fast. These programs are surely all good, but they also have you eat special meals that are expensive and not very filling.

Healthy, everyday foods are the best way to lose weight quickly. You don't need special foods or diet supplements. You just need to learn:-

1. How to use REAL foods in a way that increase metabolism and calorie burn.
2. What you should eat at meals, and how to combine them to burn fat efficiently.
3. Why the number of times per day that you eat makes a huge difference
4. How to exercise WITHOUT spending hours per day in a gym. You don't need excessive exercise to lose weight quickly.

By learning the proper way to experience quick weight loss, you will never have to try other diets again. You also don't have to worry about the weight coming back!

With some methods like fasting or starvation diets, you lose weight quickly in the first few days. Why? It's water weight. After that point, your weight loss stops. This is because you need calories in order for your metabolism to work properly.

The Best Ways to Increase Metabolism

Looking for ways to increase your metabolism? You already know that having a high or fast metabolism helps speed weight loss. There are many methods you can use to do this, but simple diet and exercise work best. Diet pills are dangerous and can cause many unwanted side effects. Here is some information that will interest you if you need to shed some pounds and want to do it easily.

One of the most effective ways there are to increase your metabolism is by eating fat burning foods. Exercise is great as well. By combining both, your fat burning ability will go through the roof! So, what are some of the best foods and exercise to accomplish this? Here are some examples.

Fat Burning Foods:- Fresh fruits and vegetables, lean proteins, beans, whole wheat products and dairy foods. Calcium is a super fat burner! By eating the right foods in the correct manner, your metabolism will work at its peak constantly.

Exercise:-The best type of exercise to raise your fat burning ability is weight bearing exercise. Building muscle replaces fat, and boosts your metabolism tremendously.

These are just a couple of effective ways to increase metabolism. They are the most effective, and you can lose weight quicker than you ever will with fad diets and special diet foods.

Detoxing: A New Year, A New You

It was quite the happy holiday, and you rang in that New Year just right: you’re stuffed with appetizers and saturated with alcohol. Now what? You probably have new health resolutions to kick start. One great way is by renewing the body with an internal body cleanse.

Your digestive function is made up of numerous organs all working together to break down, absorb, and process all of the nutrients in the food you eat. Without healthy digestion, you can become malnourished and toxins will build up in your body, leading to degenerative diseases and rapid aging down the road.

The following remedies will get your digestion on the right track:

Walk:- After a large meal, take a 10- to 20-minute stroll.

Herbal Tea:- Drink after each meal to soothe and prevent bloating.

Apple Cider Vinegar:- This is traditionally used to remedy digestive distress, support liver detoxification, normalize digestive juices and reduce intestinal bloating.

Alcohol Overload:- The liver has the ability to regenerate itself, but the effects of alcohol eventually wear down the liver.

Ginger Tea:- Ginger has been found to soothe the digestive lining and balance gastric juices, making it a great remedy for overeating, too.

Drink up:- Alcohol dehydrates your system, so drinking plenty of water will help combat some of your unpleasant hangover symptoms, rehydrate your body and flush out toxins.

Lemon Water:- Lemon activates your liver to release toxins and helps to cleanse and move the roughage that stays behind in your intestines. Throughout the day, drink at least eight 8-ounce glasses of water to flush your system.

Detoxify With Tea:- Try various herbs in teas to cleanse and prevent a buildup of toxins and wastes in your body.

Is Your Hunger for Real?

Our appetites can be quite the pranksters. They often fool us into thinking we’re hungry, when often, we may be suffering from something completely different. Knowing when your body really needs food and when it needs something else will help you avoid unwanted belly fat, and even improve the quality of your emotional life.

1. Hunger Due to Eating the Wrong Food. Symptoms include craving high sugar foods or feeling hungry soon after eating a meal.

2. Emotional Hunger. Sometimes, our appetites can go haywire when we are experiencing boredom, fear, anxiety, stress or loneliness.

3. Hunger Due to Sleepiness. Daytime fatigue may lead people to overeat (often, high-sugar, nutrient-poor foods) in an attempt to get an extra surge of energy. This is equivalent to placing a Band-Aid on the true problem. It provides only temporary relief, which is soon followed by a crash in energy levels and a resurgence of “hunger” leading to more snacking.

4. Hunger Due to Thirst. We often mistake thirst for hunger. Try drinking a glass or two of water to identify whether you are truly hungry or just slightly dehydrated, in which case water is the perfect antidote!

When you're truly hungry however, it's pretty clear to identify. For instance, a growling stomach will cause us to be cranky and unfocused…until we get some food, that is! If it's been four hours since your last meal or snack, you may very well be hungry. Never ignore true hunger, as doing so may exacerbate it and cause you to overeat to compensate for the missed calories.

Five Simple Exercises For the New Year

The holiday office party and the New Year's Eve festivities with family and friends will probably do nothing for your figure. Ladies, if you're not quite ready for that new party dress--or men, if you want that shirt tucked without the jelly-belly bulge--don't fret. Here are five simple exercises you can do at home, or even at your office, to get yourself looking spectacular in the new year.

Dancing. Dancing is an excellent cardiovascular exercise and it doesn't require a lot of work to do.

Lower Body Exercises. These exercises are simple to do and don't require fancy equipment. Just make some space, grab a chair, and let the lower body toning begin.

Upper Body Exercises. If you're going to be showing those arms, these exercises are crucial.

Stretching. You can do some basic stretches at home that will give you the same calming results as yoga. Try this first thing in the morning or after a long day. You'll love it.

Abdominal/core exercises. There are many ways to work your mid-section that are perfect for flattening your front.

Most importantly, keep in mind that the holidays are a time of good cheer. Use the merriment of the season to rejoice in your loved ones and yourself. It's never too late to begin to change your life, so start today by adding these simple moves to your routine and jump-start your new year!

Get a Mid-Workout Energy Boost

You look to the left of you and you see a man on a treadmill jogging and singing an up-tempo song that’s blaring through his Ipod. You look to your right and you see an upbeat personal trainer, ready to assist at a moment’s notice. You're partway through your workout, and feel exhausted and unmotivated. Is it a crash in progress? Are you low in energy? Maybe just distracted?

Mid-workout slumps happen to even the most committed exercisers. Learn how to avoid these feelings so you can push through to your weight loss goal, instead of heading to the locker room early.

Eat for Energy:- A well-balanced diet is necessary for any healthy lifestyle, but it becomes increasingly important when you're exercising.

Don't Skimp on Carbs:- Carbs are your body's preferred source of fuel, powering everything from your brain to your muscles.

Pump Iron:- Iron is a trace mineral that helps blood carry oxygen to the muscles throughout the body, keeping them powered up during a workout.

Drink Up:- When you exercise, sweating cools your body down, but it can also be detrimental if you're not replenishing the fluids you lose.

Be a Planner:- Try to schedule your workouts for the times of day that your energy is at its peak.

Rest Up:- Whether you're skimping on sleep or you're exercising too much, a lack of rest and recovery can zap your energy levels and hurt your progress, too.

Deal with Stress:- Just as your mental to-do list can keep you awake at night, other life stressors can creep into your mind during a workout and distract you from the task at hand.

Banish Boredom:- Whether you take your indoor workouts outside or try a new fitness class, variety will keep boredom at bay and help you get better results, too.

If you feel run down all the time or exercise results in you suffering from major fatigue, make an appointment to see your health care provider to find out why.

Best Time of Day to Do Cardio

The question is always asked. When is the best time of day to do cardio when trying to lose belly fat, and why? Well, most people do cardio "whenever they get a chance." Sometimes during the middle of the day, sometimes before bed, sometimes directly after your weightlifting workout, sometimes directly before the weightlifting workout and sometimes first thing in the morning. The truth is, all of those times will get results. It doesn't matter what time of day you do your cardio workout, you will be burning calories every time. BUT, the real question is, which of those times is the most effective? And the answer is.... first thing in the morning!

Doing cardio first thing in the morning, on an empty stomach, before you eat anything, is by far, the most effective. Whether you run, jog, walk, swim, jump rope, take an aerobics class, ride a bike, etc., doing it first thing in the morning is the best time for maximum fat loss. Why? It’s simple. When you do cardio first thing in the morning, you haven't eaten anything for the last 8 or so hours because you were sleeping. So, when your body sees that there are no carbs to burn, it goes directly to stored bodyfat, which is the fat that you want to lose!

Understand how it works? When you do your cardio sometime during the day other then first thing in the morning, you spend most of that time burning off carbs that you already ate that day. When you do it first thing in the morning, there are no carbs to burn, so all your body can burn is body fat!

Sit-Ups With No Pain

One of the biggest complaints people have about doing sit-ups is the back pain. Yes, it can be painful if proper form is not followed or what other exercises are incorporated.

Most people try to have an ab regimen each and every workout, especially if the intent is to lose stomach fat. Well,if you just have to get abs in, understand that sit-ups involve your hip flexors heavily. Hip flexors extend from the bottom of your thigh, to the top of your abdominal cavity, and attaches to your spine – which becomes especially tight when fully contracted becomes increasingly tight. A tight hip flexor will pull on your lower back, causing pain. Stretching hip flexors in between sets on the following day can help.

On days that you incorporate heavy cardio or on a leg day, you might want to consider an ab workout that focuses on Swiss-ball crunches, machine twists, and stomach vacuums as a healthy alternative.

Good luck!

Eat Healthy And Stay Fit For Life

A balanced diet and regular physical activity are the building blocks of good health. Poor eating habits and too little physical activity can lead to a jelly-belly and related health problems. By eating right and being active, you can stay at or reach a healthy weight.

The basis of a healthy diet is eating a wide variety of foods. Every day, you should try to eat:

*6 to 11 servings of bread, cereal, rice, or pasta. One serving equals one slice of bread, about 1 cup of ready-to-eat cereal, or 1/2 cup cooked cereal, rice, or pasta.

*3 to 5 servings of vegetables. One serving equals 1 cup of raw leafy vegetables, or 1/2 cup of other vegetables, cooked or raw.

*2 to 4 servings of fruit. One serving equals one medium apple, banana, or orange; 1/2 cup of chopped, cooked, or canned fruit; or 3/4 cup of fruit juice.

*2 to 3 servings of milk, yogurt, or cheese. One serving equals 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese (such as Cheddar), or 2 ounces of processed cheese. Choose low-fat or fat-free products most often.

*2 to 3 servings of meat, poultry, fish, dry beans, eggs, or nuts. One serving equals 2 to 3 ounces of cooked lean meat, poultry without skin, or fish. You should eat no more than 5 to 7 ounces per day. One half cup of cooked dry beans, one egg, or 1/2 cup of tofu counts as 1 ounce of meat. Two tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of lean meat.

The larger number of servings is for active men. Eat a smaller number of servings if you are a woman, inactive, or trying to lose weight.

The Truth About Abdominal Exercises

There are MANY abdominal exercises... crunches, leg raises, situps, hip thrusts, side bends, weighted situps, crunches with your legs bent, not bent, straight up in the air etc. The list goes on and on. But why do you want more information about abdominal exercises? Is it because you want to get rid of that stomach fat so you can have washboard abs?

The truth is, every one of those abdominal exercises will NOT help you have a perfect 6 pack. EVERY one of these abdominal exercises will only help to strengthen and build your ab muscles. BUT, that won't do a thing for you if you have a layer of fat covering them! You see, no abdominal exercises burn fat. None of the ones you see in infomercials, none of the machines you see in your gym, no special ab workouts, and even good old crunches and situps, none of these abdominal exercises will burn the fat on your stomach. All they will do is help make your ab muscles stronger, and help build them. You can make your abs as strong as you want, and build them as nice as you want for as long as you want, but as long as you still have fat, even the slightest amount of fat on your stomach, your abs will not be visible.

You see, nothing will burn the fat off of your stomach to let your abs become visible except for a perfect diet and enough cardio/aerobic work. The key to getting perfect abs is having a low bodyfat. That is it right there, if you have a low bodyfat, then you have visible abs.

Breakfast on the Run

When trying to lose unwanted belly fat, it is common to excuse yourself for not having breakfast by claiming that there is not enough time before heading out the door. However, the importance of breakfast doesn’t diminish even with a busy schedule that keeps you from sitting down for a hot meal. Try these choices:

• Make and bag your own granola ahead of time for an on-the-go breakfast. Do-it-yourself mixes with dried fruits, nuts and seeds help you limit the additional sugars in some pre-packaged varieties.

• Make and freeze low-fat breakfast muffins that you can grab as you run out of the house. They’ll thaw by the time you reach your desk.

• Slap together a good-for-you breakfast sandwich, such as a whole-wheat English muffin or pita pocket with one ounce of lean turkey or ham and mustard. Add a piece of fruit along with a low-fat yogurt drink.

• Cut open a small bran muffin and top it with a spoonful of yogurt and fresh berries for a muffin sandwich to go.

Breakfast choices can go well beyond cereal and eggs to include any foods that you like, even if they’re not thought of as traditional breakfast choices. Just pick healthy foods you enjoy and you’ll get the energy you need for the best start to your day.

You Should Never Skip Breakfast

Since our first day of grade school, the importance of breakfast has been emphasized, but why? Well, beyond its nutritional value, breakfast keeps us moving forward throughout the day, and actually helps control unruly stomach fat.

The importance of breakfast can’t be denied. But some people avoid breakfast to cut down on calories. Others say they’re just not hungry in the morning. And then there are those who say they don’t like breakfast foods. However, if you skip this key meal after 8 to 12 hours of fasting, you’re denying yourself the fuel you need for a sharp mind and productive body.

The American Dietetic Association reports that people who don’t eat breakfast tend to be tired, restless and irritable in the morning. Those who do eat breakfast are better able to concentrate and have more strength all day long. The importance of breakfast boils down to this: Breakfast eaters are simply more productive people and have better attitudes at work or school.

A good breakfast should include grains, fruit and protein. There’s nothing better than an egg for pure protein, but note that’s just one egg. Eat it along with whole-grain toast, fruit juice and a glass of fat-free milk for a perfect breakfast at home. Here are some other ideas:

• Try a new twist with cereal by mixing it with dried fruit and yogurt.

• Have a grilled cheese on whole-grain toast with sliced tomato using low-fat or fat-free cheese—just go easy on the butter or oil for grilling.

• Make a shake with frozen fruit, such as strawberries and banana slices, plus fat-free or low-fat milk. Enjoy it with a whole-grain or whole-wheat bagel for a quick breakfast.

Some Fast-Foods Can Be Healthy

Today’s working men and women already live fast-paced lives. So, during the hectic holiday season, while balancing rushed, holiday vacation work schedules, last-minute shopping and preparing for guests, it's not unlikely that their go-go-go lives often force them to go-go-go to the drive-thru for a quick bite to eat.

There was a time when all fast foods were considered unhealthy(not for those trying to lose weight), but nowadays, many chains have gotten with the times and are serving nutritious and low-fat counterparts to their traditional calorie-laden meals.

Following is the major fast-food chains and the best foods to indulge in.

Burger King

The wonderful folks who brought you the heart-stopping Original Whopper finally offer some healthy fast-food options.

Best picks:

BK Veggie Burger (no mayo)

Tender grill Chicken Sandwich (no sauce)

Original Whopper Jr. (no mayo)

Hamburger (no mayo)

KFC

A piece of chicken (without skin), mashed potatoes and a vegetable provide an entire meal with 10 g or less of fat.

Best picks:

Tender Roast Sandwich: Ordering it without sauce will save you 70 calories and 14 g of fat.

Baked Beans and Small Corn on the Cob

Original Recipe Chicken Breast: Removing the skin and breading saves 240 calories

Large Popcorn Chicken

McDonald's

In addition to their top three healthy meals, the Vanilla Reduced Fat Ice Cream Cone deserves mention for its very reasonable 150 calories and 3.5 g of fat.

Best picks:

Fruit ‘n’ Yogurt Parfait with Granola

Premium Grilled Chicken Classic Sandwich

Caesar Salad with Grilled Chicken (with 1/3 of a packet of Newman's Own Creamy Caesar dressing)

Lose Weight With These Foods

Thirty billion a year -- that's about how much Americans spend on slim-down products, many of which don't even work. New research points to more than a dozen foods, from beans to beef, that can help you fight hunger, kick your candy addiction, boost your metabolism-and ultimately lose weight.

1. Eggs, which are full of protein, will help you feel fuller longer-a lot longer.

2. Beans contain a digestive hormone which is a natural appetite suppressant. As a result you feel fuller for a much longer period.

3. Salad. Control that calorie intake by starting your meal with a large salad (but hold the creamy dressing).

4. Green tea has an antioxidant called catechin which helps speed metabolism and fat burning, resulting in a significant drop in the body mass index.

5. Pears are now recognized as having more fiber than was previously reported.

6. Soup. A cup of chicken soup is as appetite blunting as a piece of chicken.

7. Lean beef has the amino acid leucine, which is abundant in proteins like meat and fish as well as in dairy products, can help you pare down while maintaining calorie-burning muscle.

8. Olive oil, being a monounsaturated fat, will help you burn calories. It works well in salad dressings, as a bread dip, or for sautéing.

9. Grapefruit. Studies have found that eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks.

10. Cinnamon. Sprinkle it on microwave oatmeal or whole-grain toast to help cure those mid-afternoon sugar slumps.

11. Vinegar. Acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer.

12. Tofu is an appetite-quashing protein.

Welcome 2010

Happy New Year

From all of us at No More Belly Fat

We’d like to extend our warmest wishes for a happy, healthy and magical New Year to you and your family.

We’d also like to take this opportunity to thank you for being a part of our community over the past year, as we look forward to sharing more information with you throughout 2010.

Thank you!