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When you’re trying to lose weight, it can seem like the entire world is out to prevent you from reaching your weight loss goals.
If your weight loss attempts have been unsuccessful in the past, use the below 14 steps to get back on track and lose weight for good.

1. It’s not just a ‘diet’, it’s a lifestyle change

Over-restricting yourself for a short time will give you results fast, but those results will prove to be only temporary. Instead, make small changes to your lifestyle that you can keep for good and see your weight go down and stay down.

2. Set realistic goals for yourself

Start with a small goal, like, “I want to drop 1 pant size by summer.” When you get there, pat yourself on the back, reevaluate, and take on a new goal.

3. Track your progress

We don’t all lose weight in the same way, so you might not see progress in the mirror right away. Measure your body in specific locations regularly and record the results. This will let you track the quantitative progress you may not see on the scale.

4. Make changes to your environment

It’ll be tough to maintain your new, healthier lifestyle if nothing in your environment has changed. Stock your cupboards with healthy food items only, so that you have to make a special trip out for a treat. Pay attention to your “trouble times” and make adjustments to your routine, like go for an after-dinner walk when you’d normally head for dessert.

5. Find a weight loss buddy

Enlist the help of a friend or family member in your weight loss journey. Having a cheerleader to keep you focused and motivated can have a huge impact on your success.

6. Focus on your food

Avoid mindless eating by sitting down to meals at the table. Food is meant to be enjoyed, so enjoy it! Take small bites, chew slowly, and think about the food you’re eating. This will help to prevent you from the mindless eating that can put on extra pounds.

7. Find a fitness activity you love

Diet and exercise go hand-in-hand when it comes to maintaining a healthy weight. Make exercise enjoyable by finding fun ways to stay active. Go for a hike, join a sports team, or take up surfing. You’ll be amazed at how many calories you can burn when you’re having fun!

8. Surround yourself with fitness oriented people

It will be much easier to stay on track when you surround yourself with others who share your healthy outlook. You’ll be able to share struggles, motivate each other, and help keep each other accountable.

9. Immerse yourself in the health and fitness world

Learn more about healthy living by reading fitness magazines, online health articles, and healthy lifestyle blogs. By saturating yourself with healthy material, you’ll find it much easier to keep your mind focused on your goals.

10. Eat more fruits and vegetables

One of the biggest complaints of those starting to adopt a healthy lifestyle is that they always feel hungry because they feel like they have to cut back on how much they eat. This just isn’t true. Fill up on foods that will keep you full all day long AND won’t pack on the pounds, like foods high in fiber—fruit, and vegetables.

11. Plan for everything

We’ve all been there. You set out to run some errands and before you know it you’re famished. This is when the quick and easy drive-thru line is the most tempting. Avoid unhealthy binging by planning for bouts of hunger and keeping a high-protein snack on hand to get you by.

12. Don’t let mistakes derail your efforts

We all fall off the wagon every now and then. When your “cheat night” turns into a “cheat weekend”, don’t despair. Just pick yourself up, dust yourself off, and get right back on the track toward your weight loss goals.

13. Reward yourself

Each time you reach a new goal, reward yourself with something you’ve wanted, like a new outfit to show off your trimmer physique. You deserve it!

14. Get your 8 hours of sleep

Your body needs sleep in order to function properly and blast fat away. Be sure to get plenty of sleep each night to allow your body to perform to its maximum potential.

One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the 2-minute “after-dinner ritual” that helped me melt away 22 pounds in just 16 days




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“I can’t lose weight no matter what!” Sound familiar? You’re doing everything right and your diet isn’t working. You’re not eating a lot, but you’re still gaining weight. Is it your fault?
Are you doing something wrong? Did you choose the wrong weight loss plan? Are you simply meant to be overweight? The answer to all of those questions is probably no.
No matter what diet you’re on, no matter which weight loss expert you follow or workout program you practice, the secret to weight loss success is finding the right energy balance.
You’ve got to burn more calories than you consume.
But it’s more complicated than it sounds because there are many factors that affect both your energy input (calories consumed) and your energy output (calories burned).
There are many factors that affect your daily calorie intake. Any of them could be the reason that you can’t lose weight, no matter what.
Most likely, the problem is a combination of several factors. Evaluate each of them to see where you can make adjustments.

1. Hunger Feeling 

Hungry is the most obvious reason that we eat. But oddly, it is often not why we eat. If you find yourself eating too often or eating meals that are too big, you may be able to curb hunger with different food choices. Pick foods that are higher in fiber and build meals around protein. These strategies will help you to feel full longer.

2. Boredom 

Mindless eating happens when we’re bored and we need a distraction. It’s one of the most common reasons we eat when we’re not hungry. So what’s the solution? Find another distraction (call a friend or go for a walk) or eliminate your access to food when you know you’re going to be bored.

3. Low-fat pitfalls 

Foods that are high in fat contain more calories. But many times these foods are more satisfying than low-fat foods that are high in sugar. So what’s the better choice? If you can eat a small serving and be satisfied, choose the higher fat option. But if you’ll be tempted to overeat, choose the lower-fat, lower-calorie option. Either way, exercise moderation and use portion control techniques even if you think a food is diet-friendly.

4. Meal frequency 

Eating more often may help you to avoid binge eating at mealtime, but eating more often also increases your chances to consume too many calories. If you eat 2-3 large meals during the day and snack often because you’re hungry, try 4-5 smaller, calorie-controlled meals. On the other hand, if you have a meal every three hours and you’re not losing weight, you may be eating too often.

5. Stress 

Many of us manage emotions with food. Food provides comfort, often gives us a sense of control and is a source of enjoyment. But those comfort calories add up. If you suspect that emotional eating is derailing your diet, consider healthy alternatives reduce stress. Take yoga, reach out to friends and family for support or find a behavioral health specialist who has expertise with food-related issues.

6. Fatigue 

What do you do when your body begins to lag in the afternoon? I don’t know about you, but I head to the kitchen. It’s natural to look for energy (i.e. calories) when you need a quick pick-me-up. The problem is that when your activity level lags, the worse thing you can do is consume more calories. Before you grab your late afternoon snack, ask yourself if you are responding to hunger or fatigue. If you’re tired, take a 15-minute nap.

7. Portion size

Almost all of us make portion size mistakes all day long. If your diet isn’t working, get a small digital scale and start to measure each portion of food. Chances are good that you are eating more than a single serving of many foods, like cereal, bread or popcorn.

8. Food choices

Many dieters fall victim to the health halo effect. That is, they consume too many calories from foods that they think are healthy. Avocados, for example, are full of healthy fat. But there are too many calories in an avocado, so you need to eat them in moderation. Remember, any food that is consumed in excess will cause weight gain – no matter how healthy it is.

9. Workouts that are too hard

Believe it or not, but your workout might be the reason that you’re not losing weight. Some programs like CrossFit could actually be harmful to your weight loss program if it causes you to take too much time off or worse, causes injury. Try to get some physical activity every day. That means you should schedule easy and moderate workouts along with the high-intensity fat burners.

10. Non-exercise activity level

If your fat-burning Tabata workout exhausts you to the point that you spend the rest of the day on the couch, then you are not benefiting from NEAT. Non-exercise activity thermogenesis can account for up to 2000 calories burned per day. Make sure you keep moving all day long. Take the stairs, carry your own groceries, stand while you chat on the phone. It all adds up.

11. Stress-induced laziness

Some people react to stress by moving. But others take to the couch in times of trouble. If you are going through a difficult time, give yourself permission to rest. But try to incorporate easy workouts with a friend to gain support and stay active.

12. Fatigue

The simple act of dieting can cause stress and fatigue. Even if your weight loss program is not at fault, daily exhaustion is likely to hinder your workouts and your NEAT. Learn how to sleep better for weight loss. Take simple steps like charging your phone in the kitchen or changing the lighting in your bedroom to get a better night’s sleep.

13. Physical factors

Medical conditions, like thyroid disease, can affect your daily caloric expenditure. Factors such as age and genetics also play a role in the number of calories you burn. Talk to your doctor about factors that affect your metabolism. Sometimes there are things you can do to give it a boost.

14. Body composition

Muscle burns more calories than fat. To increase your calorie burn all day, boost your lean muscle mass. Eat enough protein to fuel your weekends and build strong muscle. Then complete regular strength training workouts at home or at the gym to get lean and buff.

15. Your job

Occupations that require you to sit at a desk will decrease your daily energy output. You’re not likely to change jobs to lose weight, but you may be able to make simple changes in your office to increase your daily caloric burn. Stand while you type, skip the elevator and walk the stairs, turn sit-down meetings into walking meetings. Some companies are even installing treadmill desks to help workers increase their daily activity level and improve health.

16. Exercise habits

The way you schedule your workouts can make a difference in the number of calories you burn during each one. For example, if you schedule a long run on a day after a tough boot camp workout, you may be too tired during the run to gain a real benefit. Create a balanced exercise program to burn calories with consistent but reasonable workouts.

17. Exercise-induced binge eating

Believe it or not, one of the most common mistakes that dieters make is eating too much and justifying the episode with exercise. In fact, it is not uncommon for new marathon runners to gain weight for this reason. Make sure you are properly fueled for your workouts so that you don’t binge when you’re done.
Trying to find the reason your diet isn’t working can be a pain. But your diet isn’t doomed to fail. One of these factors is contributing to your weight loss woes, and you can address it if you want to slim down. Get creative and try different tweaks. And don’t forget to reach out to friends and family for support and motivation.

18. Not getting enough proper sleep

Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with increased incidence of obesity. There are several reasons behind this.
Research suggests that insufficient and poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also prompt fat storage.
How long and how deep someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain while ghrelin tells your brain you’re hungry.
Without a properly functioning leptin and ghrelin, you’re constantly hungry and nothing you eat will ever make you full – double whammy.
So, sleep more and sleep well.

One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the 2-minute “after-dinner ritual” that helped me melt away 22 pounds in just 16 days




Continue reading

di 0

Which of us hasn’t high-fived ourselves for fitting into our favourite jeans again, only to have to relegate them to the back of the wardrobe a few months later?
The statistics of on-again-off-again weight speak for themselves. By some estimates, 80 per cent of people who’ve lost fat regain it all, or more, after two years.
It’s enough to make you chuck in your gym towel and bury your face in a bowl of Revels.
While small fluctuations on your scales are completely normal, the unhealthy behaviour that experts refer to as “weight cycling” is not.
This behaviour is defined as a significant increase or decrease of body fat (generally 10 pounds or more) that occurs multiple times throughout your life.
Yo-yoing weight is not a good cycle to be on.
Along with the emotional toll is a physical one: not only is extra weight a health risk, studies have linked the gain-lose-gain cycle to high blood pressure, diabetes, heart disease and even cancer.
You’re also more likely to end up weighing more: in an analysis of 31 long-term diet studies published in American Psychologist, about two-thirds of participants regained more fat than they’d initially lost.
If you go on a strict diet and gain the fat back quickly, you might lose a lot of muscle and regain a lot of fat.
Here are four healthy and proven ways, according to the science, on how to stop fat from coming back.

1. Don’t be too restrictive

Experts believe a yo-yo pattern is often the result of a diet that’s too restrictive, and a study reported in the journal Obesity backs that up.
It found that people who followed a very low-calorie diet regained significantly more fat than those on a more forgiving plan.
Many women try to lose fat on crash diets with too few calories. However, this quick-fix approach doesn’t work. It’s just not sustainable in the long term. Instead, make small changes you can maintain.
Frustratingly, even on a sensible diet, your body sheds pounds reluctantly.
It’s difficult to keep weight off because there is a metabolic overcompensation for fat loss.
If you decrease your body mass by 10 per cent, you would expect your metabolic rate to decrease by 10 per cent, but it actually slows down more than that, by about 11 to 15 per cent.
So, why does your own metabolism thwart you?
Simple. The body may perceive dieting as a threat to survival. It might not know the difference between Atkins and famine.
Indeed, weight cycling can actually change your physiology. So the more diets you’ve been on, the harder it becomes to lose fat.
Levels of your hunger hormone ghrelin increase, and those of your fullness hormone leptin decrease, so you feel less satiated.
If it’s not bad enough that your body can work against you when you’re trying to lose fat, there’s now compelling research to show that some people may actually be hardwired to yo-yo.

2. Be mindful of emotional triggers

Reward circuits in the brain are excessively activated simply by the smell of food – and stayed that way until those people finished eating whatever was on the plate in front of them.
This is a biological cause of conditioned hypereating. It’s the first time we can say ‘It’s not your fault’.
Evidence shows, that this reaction is partially learned, however –and that means that through conditioning, you can rewire your brain.
After all, the urge to yo-yo is not just physical; emotional triggers play a huge role too.

3. Work out your mind, too

A study of 200 overweight and obese people, published in the Journal of Psychosomatic Research, supports the importance of a behaviour-change approach.
Along with weight-loss techniques such as exercise and healthy eating, one group received an additional hour of acceptance-commitment therapy (ACT), where they learnt to change their behaviour; the other group just did an extra hour of low-intensity exercise.
After a year, a follow-up found that those in the therapy group had maintained their fat loss. The other group’s members had regained most or all of it.

4. Protect your immune system

Losing and gaining regularly takes a huge toll on your body.
Beyond aesthetics, such as a loss of skin elasticity, regaining weight burdens your arteries and skeletal system, and may stress the liver, which can become covered in fat.
Plus a study in Clinical Cardiology has found that women who weight cycle five times or more during their lifetimes may be damaging their hearts in the process.
But perhaps most startling is the dangerous and lasting effect it has on the immune system. According to the first study of the long-term impacts of yo-yo dieting, women who repeatedly lost and gained weight had poorer immune function, particularly lower counts of natural killer cells.
These cells are important for fending off infections and are also vital in fighting the early stages of cancer.
Low killer-cell activity is associated with higher rates of cancer. In her study of more than 100 overweight but otherwise healthy women, those who had yo-yoed five times or more decreased their bodies’ natural killer-cell activity by a third.
So, there you have it. Your ultimate guide to how to stop yo-yo dieting. Remember, the control is in your hands.

One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the 2-minute “after-dinner ritual” that helped me melt away 22 pounds in just 16 days




Continue reading

di 0

Eating less or eating healthier for that matter isn’t always as simple as “just eating less.”
Because what and how much we eat is influenced by so many factors—the environment in which we’re eating, how much food is served, and how hungry we are – the list goes on.
The good thing is that you can control many of these factors; it’s just a matter of bringing them to the forefront of your mind until they become habits.
Here are nine proven tricks you can use to help yourself eat less and keep your calories in check. Over time, they’ll become second nature—and your weight loss will be second to none!

1. Take time to enjoy your meal.

There is truth in the benefit of slowing down and appreciating the world around you, food included.
Focusing on every bite can help you practice mindful eating, which has been shown to cut down on calorie intake.
Slowing down between bites allows you to recognize your feelings of hunger and satiety so you have a chance to realize when you’ve had enough—then stop before you clean your plate and later regret it.
Eating at a relaxed pace also means you’ll chew your food more thoroughly, thus experiencing fewer digestive issues and less intestinal upset.
This may take some practice.
The hustle and bustle of daily life often catches up with us and sometimes it takes a conscious effort to take it easy and give your brain a chance to enjoy the food and tell you when you’re full.
Aim to spend about 20 minutes for each meal.

2. Use smaller plates, cups and bowls.

Your eyes really can be bigger than your stomach.
Research has shown that when people use large bowls, plates and serving utensils, they serve themselves more and consume more food. Eat from smaller salad plates and small bowls for daily use.
Without even realizing it, you’ll serve and eat less. I
f your dinnerware is oversized, it might be time for new dishes that won’t dwarf your properly portioned meals.

3. Pre-portion your foods.

Grab your measuring cups and a small bowl to keep your calories in check.
Why? Because it’s easy to overeat when you’re reaching into a bottomless bag of food. Instead of reaching into the chip bag or a big bowl of chips at a party, pre-portion your snacks into a smaller container (or plate) so you know exactly how much you’re eating.
Then, put the big bag away (or walk away from the chip bowl).
You are much less likely to overeat enjoy the smaller portion you served yourself. So dish it up, put the rest away, and taste every bite.

4. Know your weaknesses.

We all have food weaknesses. That food that you can’t resist.
The food you can’t stop eating once you started. The food you have trouble saying no to, even if you’re not hungry.
The food you think about even when it’s not in the vicinity. Maybe you’ll never shake the grip this food has you on, but the first step is recognizing it.
Take a minute to think about your food weaknesses.
Once you know what they are, you can take extra measures to prevent overeating these particular foods, whether you avoid repeated exposure to this food or plan the rest of your day’s intake planning to enjoy a bit of this favorite food.

5. Keep a food journal.

Keeping a food diary is the best weight-loss tool. One recent study found that dieters who kept track of their food lost twice as much weight as those who didn’t.
Writing down what you eat will encourage you to think about your food choices all day, and consider what you’ve already eaten and what you plan to eat later.
This means you’ll make conscious choices more often and usually curb your calorie intake as a result.

6. Eat the right portions.

Most meals we eat at home or in restaurants are proportioned backwards: big portions of meat and carbs and very few (if any) vegetables.
If your plates put veggies in a supporting role, you’re probably consuming too many calories and hurting your weight-loss efforts. Using a perfectly portioned plate can help!
What you want to do is fill half your plate with disease-fighting vegetables, a quarter with lean protein and a quarter with your whole grains.

7. Pack in the protein.

Studies show that protein plays a key role in regulating food intake and appetite; people who consistently consume protein regain less weight after a significant weight loss, too.
Protein helps increase feelings of fullness because it takes longer to digest. When you skip protein in your meals and snacks, those pesky hunger pangs might encourage overeating!
So get into the habit of consuming protein at each meal and snack. Stick to lean sources of protein: Beans, hummus, egg whites, lean meats, and low-fat dairy products (cottage cheese, yogurt, cheese, and milk) can all give you muscle-building proteins without added fat.

8. Take half your meals to go.

Portions served at most restaurants set you up for overeating. A full meal can contain more than 1,200 calories at some eateries, and that’s before dessert.
Even if you have the best intentions to eat only half of your meal when it arrives, it can be hard to stop or know when you’ve reached the halfway point—especially if you’re distracted while talking with friends and family.
Ask your server to pack up half of your meal before it hits the table.
That way, you’ll stop when you’re halfway done and still have leftovers for tomorrow.
It works because it’s a clear “stop sign” in your meal and most people aren’t likely to dig into their doggy bag or take-out box before leaving the restaurant.

9. Eat breakfast.

People say breakfast is the most important meal of the day for good reason.
Studies show that people who eat breakfast have a lower BMI (body mass index) and consume fewer total calories each day than people who skip breakfast altogether.
A common explanation is that eating breakfast allows a person to feel less hungry throughout the day. Another is that those who skip breakfast allow for “extra calories” later in the day because they skipped a meal, but in reality end up overshooting their energy goal.
Whatever the reason, eating breakfast IS part of a healthy lifestyle and an important factor in healthy weight maintenance.

One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the 2-minute “after-dinner ritual” that helped me melt away 22 pounds in just 16 days




Continue reading

di 0

You’ve cleaned up your diet and picked up your gym routine, but a stomach that’s churning and brain that’s begging for more are enough to make you go crazy. Dieting shouldn’t always leave you hungry, isolated, or pissed off. So the below is a list of a dozen of the simplest tips ever that will help you tweak your daily habits, allowing you to trim your waistline, shrink your cravings, and make those extra pounds disappear.

1. Empty Your Cabinets

No, we don’t mean ditching everything in your kitchen—just stock up safe zones and limit your junk drawers. If starting any diet, keep your healthy choices like cut-up vegetables, hummus, Greek yogurt, and fresh fruit at eye level or in easily accessible places and hide calorie-ridden indulgences so they’re out of reach. Maintain an “out of sight, out of mind” mentality: shelving your go-to options at arm’s length makes choosing a healthier snack physically and mentally easier.

2. Catch Some Sleep

A thinner midsection might come from lying on your back. A solid eight hours of sleep keeps your emotional eating at bay. Researchers from the University of Chicago found that men who only slept four hours a night were more likely to crave sweet, salty, starchy, high-calorie foods than those who slept closer to 10 hours a night.

3. Don’t go 100%

Eliminating your favorite treats completely is a recipe for diet disaster, so try the 80/20 rule. If you’re making good choices and eating clean 80 percent of the time, reserve “feel-good food” for the other 20 percent. Having one cheat meal a week—or maybe two—that you can slow down and savor will keep you from falling off the bandwagon with weekend binges.

4. Skip the Dip

Keep it clean. Cutting condiments will save you a few extra calories and decrease your body’s desire to keep snacking after you’re stuffed. When people added condiments—such as ketchup to French fries or whipped cream to brownies—they were more likely to overeat their indulgences than if they opted out of dips and whips, according to a study published in the Journal of Physiology and Behavior. We know a plain hot dog can be a drag, but think of all the calories you’re saving by not overdoing it with mustard, ketchup, and relish.

5. Know Your Reason

The first day you hit the gym, or opted out of a slice of pizza, do you remember the reason you did it? Physically writing down what motivated you to start your transformation can serve as a reminder in tough times. Maybe it’s to lose weight before your vacation or just so you can hang with your children at the beach. Write it down and keep it somewhere you can see it. Try posting a note on your fridge, or inscribing a dry-erase message on your bathroom mirror.

6. Ride Out a Hunger Wave

Still hungry? The old adage of giving it time—about 15 to 20 minutes—still holds true. Remind yourself that cravings are temporary. Often people mistake hunger for thirst or boredom. Set a timer and do something else, even something as simple as watching television in another room. It’s not a matter of not thinking about food, but changing the scenery and shifting your attention to distract yourself from unwanted cravings.

7. Learn Your Food Cues

Establish eating zones and keep mealtime separate from drive time, working, or television when you’re strictly dieting. Researchers from the United Kingdom found that limiting your distractions during a meal also aided in feeling fuller and reduced snacking afterword. Identifying where we eat can help figure if we’re actually hungry or just habitually programmed to eat. Establish a place like the dinner table at home or an office cafeteria where you can escape to eat, and save those spots only for eating occasions. Once you’ve cleaned your plate, walk away.

8. Build Barriers

Two-for-one ice cream? A sale on your favorite red wine? Save treats that you crave for special occasions and get them out of your house. Creating physical space between unhealthy options and yourself is the easiest way to limit your intake. And if the vending machine is luring you away from your desk too often, pop in a piece of peppermint-flavored sugar-free gum. The mint flavor has the same effect as brushing your teeth, making it difficult to enjoy the flavor of food right away.

9. Pace Yourself

When people ate at a slower pace they consumed less calories and remained fuller 60 minutes after eating, reports new research from the American Journal of Clinical Nutrition. Start slowing down by chewing your food entirely before reaching for another huge spoonful. Resting your utensils or counting to 10 between bites can also put the brakes on your pace.

10. Grab the Reins

Focus on what you’re trying to control versus the idea you can’t have something. Research from the Journal of Consumer Research reported that when people refused food by using the word “don’t” instead of “can’t” they were more likely to achieve long-term health goals. It’s not that you can’t have that chocolate cake tonight; it’s that you don’t want it—or the muffin top that comes with it. Dieting doesn’t have to mean deprivation. Putting a positive spin on your dieting decisions and emphasizing the importance of your long-term goal versus instant gratification leads to long-term weight loss.

11. Hack Recipes

Just because you’re trimming fat doesn’t mean you have to trim flavor. Adding garlic, cinnamon, or cayenne pepper seasonings to your meals amps up flavor without adding too many calories. Not inclined to try the heat? More neutral spices like cumin, turmeric, and garlic contain anti-inflammatory properties that punch up flavors in low-cal dishes.

12. Power Up Your Diet

Research from the International Journal of Obesity found swapping a bagel breakfast for eggs in the morning was more likely to satisfy hunger throughout the day if you’re on a diet. A smarter breakfast of lean proteins and healthy fats keeps you going the rest of the day without you hitting empty. Strive for 0.5 to 1 gram of protein per pound of your goal bodyweight.

One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the 2-minute “after-dinner ritual” that helped me melt away 22 pounds in just 16 days




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Fat gets a bad rap most of the time, but certain misconceptions about the fat we eat and the fat we store in our bodies may be sabotaging your weight-loss efforts.

1. Myth: All dietary fat is created equally

This is the biggest mistake people get hung up on, when in fact those in the know say it’s crucial to understand how good fat can be.
All fats provide nine calories per gram, but different types of fats have different chemical structures and different nutritional implications.
There are three different types of fat. Trans fats hidden in processed foods, baked goods, and margarine, have zero health benefits. Saturated fats (think red meat, full-fat dairy and butter) raise cholesterol levels, which increase the risk of heart disease, while healthy unsaturated fats found in olive, peanut and canola oils, avocado, nuts, and seeds help prevent heart disease and stroke.
Taking a draconian approach to all fat in the diet could mean losing weight loss and health benefits as healthy fat allows us to feel full longer, controlling our appetite.
What’s more, the American Heart Association recently stated that replacing saturated fat with healthier fat in the diet lowers cardiovascular disease risk as much as taking powerful cholesterol-lowering drugs.

2. Myth: All body fat is created equally

Truth: Some types of body fat are more dangerous than others.
Stress produces cortisol (your body’s stress hormone), which is known to increase visceral fat. Visceral fat wraps around your organs and is harmful and linked to metabolic disease and insulin resistance.
By contrast, subcutaneous fat lies directly under your skin and is not harmful. There’s also brown fat which burns calories at a rapid rate, speeding weight loss.

3. Myth: You can’t lose belly fat specifically

Abdominal fat is associated with inflammation so consuming inflammatory foods such as fried foods, sugar, and refined grains can inhibit your ability to lose it.
Understanding how to lose body fat in certain places starts with finding out what is causing it and then tailoring it from there—either by dealing with stressful situations, eating a well-balanced diet that is rich in anti-inflammatory foods.

4. Myth: Eating fat makes us fat

Good fat is good for you and won’t make you fat, but we still have this mentality that eating fat makes us fat.
Good fats—avocado, olive oil, nuts and nut butter—take more time to digest and keep us feeling fuller longer than carbs and protein which, in turn, reduces cravings and the temptation to overeat.

5. Myth: Fat has no redeeming properties

Healthy fats—which can actually help you lose weight—help us absorb key fat-soluble nutrients such as vitamin A, D, and K as well as two potent antioxidants’ lycopene and beta-carotene.
Healthy omega-3 fatty acids such as found in fatty fish, nuts and seeds are good for the brain and heart.
The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week.
Eating lean protein such as fish instead of red meat or other high-fat sources can aid weight loss and maintenance.

6. Myth: Fat loss is always reflected on the scale

We get frustrated when we don’t see changes on the scale and that may make us want to give up, but when you lose inches around the waist, you are losing more visceral fat which surrounds organs and is more detrimental.
Yes, you want to see the numbers go down, but losing these inches is better for your overall health, well-being, and physique.

7. Myth: A low-fat diet is best for weight loss

Many people believe that following a low-fat diet is the key to weight loss. However, fat is a major source of energy and is essential for cell growth.
The 2015-2020 Dietary Guidelines advise the public to replace saturated and trans fat with healthy monounsaturated and polyunsaturated fats.
Avoiding all fats does not necessarily lead to weight loss. It is equally as important to be conscious of what you are replacing saturated fat with, for example, refined carbohydrates consumed in excess can lead to weight gain.

8. Myth: Excess fat is shameworthy

There’s nothing wrong with accepting your body for what it is. It is harder to lose weight when we are fat-shamed and/or fat-shame ourselves.
When we focus this shame inward, we increase the likelihood of unhealthy weight-related behaviors and see a surge in stress hormones, which lead to emotional eating.
This negativity gets in the way of weight loss efforts, and changing your attitude may take work including talk therapy.

9. Myth: Fat is all that matters

A lot of us get hung up on fat versus carbs whereas we have quite good data that it is the calories you eat or don’t eat that leads to weight changes.
Don’t hyperfocus on fat. Instead, eat the foods you like within reason as long as your caloric intake is at a level that is consistent with weight loss says.

One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the 2-minute “after-dinner ritual” that helped me melt away 22 pounds in just 16 days




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Instead of envying 20-somethings for their ability to seemingly keep weight off with zero effort, follow these tips to help speed up your own metabolism.

1. Drink more H2O

If you’re looking to speed up your metabolism, ensuring you get the proper amount of water every day is probably one of the oldest health tricks in the book, but not just because it keeps skin hydrated or helps prevent overeating.
A small study in the journal Frontiers in Nutrition found that drinking water can actually lead to weight loss, possibly because it can increase metabolism.
It takes calories to process water, because everything we do takes calories. The more water, the more calories you need to expend. Try and aim for around two liters a day, but the exact amount depends on your activity level and age.
As a bonus, there are many other health benefits of drinking more water.

2. Start strength training

While nutritionists agree that there is no magic food to rev up your metabolism, getting enough exercise, especially the right kind of exercise, is key.
Strength training two or three times a week can help build lean muscle mass. A pound of muscle burns up to nine times more calories than a pound of fat.
Lifting weights is a great way to build muscle mass. However, the point is not just to build lean muscle mass, but to maintain it.
As we age, we start to lose muscle. Strength training not only builds muscle groups to burn more calories, but also helps preserve them and prevent loss.

3. Up your protein intake

Eating a sufficient quantity of protein at each meal is almost unanimously agreed upon as a critical component of maintaining a rapid metabolism.
A study published in the Journal of Nutrition confirms that a higher protein diet makes you feel more satiated after eating and helps you maintain lean muscle mass. But that doesn’t mean you should go to town on a juicy steak every night.
You can absorb only about 30 grams of protein at a time to utilize it for muscle group and repair. Not sure how to incorporate healthy lean protein into your mealtime routines? This is how some of the high-protein foods nutritionists actually eat with their meals and snacks: 2 tablespoons of nuts or nut butter, 8 ounces of low-fat yogurt, either dairy or soy, 2 ounces of tuna, 4 tablespoons of hummus, 4 ounces of tofu, or 1 egg.

4. Be mindful when eating

While most of us might wolf our meals down at our desks or in front of the TV, savoring your food is better for achieving a healthier weight.
Recent research shows that the faster people ate, the more they ate because the hormone that signals that you’re full, cholecystokinin (CCK), takes about 20 minutes to kick in. If you inhale your meal, you might consume more than you mean to without realizing you’re already full.
Additionally, maintaining a regular dining schedule as an important component to mindful eating habits.

5. Don’t underestimate the importance of sleep

Don’t cave into that extra episode of Stranger Things: Getting a quality night’s is critical for a healthy metabolism.
Too little sleep appears to wreak havoc with levels of leptin and ghrelin, two hormones that regulate appetite
When you don’t sleep well, you feel hungrier and you tend to eat more and choose more nutrient-poor foods.

6. Limit screen time before bed

It’s no secret that experts recommend putting away blue-light devices such as smartphones, tablets, and laptops, at least an hour before bed to improve sleep quality.
But it’s important for metabolism too—a pilot study from Northwestern University shows that exposure to blue light at night can impact glucose metabolism.
Although the exact correlation is still being studied, ceasing exposure to blue light two hours prior to hitting the sack.
Blue light exposure resets melatonin levels so that getting to sleep becomes harder, and too little sleep means weight gain for most people. Setting a curfew for your digital devices is a key part of any successful bedtime routine.

7. Enjoy a cup of coffee and tea

Caffeine can increase your metabolism up to 8 percent. Brewed tea kicks it up another notch by boosting your metabolism by 10 percent.
Green tea goes above and beyond thanks to its catechins, and the effects add up. Try drinking three to four cups a day to potentially burn up to 50 to 100 calories. Just don’t use this an excuse to indulge in flavored lattes or sugary green tea drinks from boutique cafes. Don’t make it into dessert—that defeats the whole purpose.

One last thing… you should try this 2-minute “after-dinner ritual” that burns up to 2 pounds of belly fat per day…

“All this by a 2-minute “after-dinner ritual?” I asked. 

I met an old friend for lunch last month and I was super impressed with how good she looked. 

She said, “It’s not so much about the “after-dinner ritual”, but more about how it gives you a regenerative form of deep sleep that is responsible for everything we need to dramatically increase our fat burning metabolism and improve our health and appearance.” 

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did. 

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”… 

They’re right – it actually took me 16 days to lose 22 pounds. 

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the 2-minute “after-dinner ritual” that helped me melt away 22 pounds in just 16 days




Continue reading
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