A Helpful Guide To Seven Weight Loss Strategies

If your object is to lose weight and feel great, then you need to stick to effective weight loss strategies. Nothing is more important than consistency when it comes to losing weight.

Also, you need to eat effectively also if you want to give your body the proper nutrition and shape that you want it to have. You do not want to do a 30-minute workout, and then right after - eat a bowl of sesame chicken.

I want to share with you seven weight strategies that will keep you on track, and prevent you from gaining back the pounds that you have already lost.

For some people, weight piles on quickly, and comes off super slow. Moreover, for others, weight piles on slowly, but burns super fast. Part of this is due to metabolism, but at the end of the day, it just comes down to proper weight loss management.

Here's the first of the seven weight loss strategies that I want to share with you:

1) Exercise 3 - 4 times per week

I regularly workout four times per week. Also, I also take a protein shake to help build muscle because I want a lean muscular shape. Since you are looking to lose weight, don't purchase the protein shakes with 100 grams of protein and 1000 calories per serving.

2) Drink a two quarts of water every day

Water is your best friend when losing weight. Find a fun sports bottle, fill it up, and drink it entirely from the beginning of your workout till the end.

3) Eat right

You can not anticipate seeing great results if you do not eat right. Don't do a 30-minute workout and then drink a cup of Pepsi Cola as a substitute for water. Also, stay away from fatty foods, and start eating healthier.

4) Go running

Running is great for the body, and is one of the most efficient of all of these weight loss strategies mentioned here. Buy a treadmill or go running outside with friends four days per week. Also, no, running in place does not count.

5) Train with weights

Light weight training will help to turn your fatty areas into muscle. Don't be surprised when you start to look more attractive in the mirror after two weeks of weight training.

6) Get much sleep

Sleep is important. Critical. Don't exercise on fumes and try to "rush" results. Get 6-8 hours of sleep every night, and wake up refreshed and ready to take on your day.

7) Take a laxative

I had to toss this one in as a part of these seven weight loss strategies. Even though the direct impact will be on your belly area, it will also help you to lose overall body weight too. Plus, it is healthy for you. However, don't take it every day. Consider using it once a week if your system cannot "get it out" on its own.

Take these seven weight loss strategies and use them as part of your weight loss plan today.

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A Healthy Gut Is Essential to a Healthy Weight

Okay, I'm about to throw you a curve ball. Ready? It's possible that the reason you are having such a hard time losing weight is because the bacteria living inside your gut are out of balance.

Until recently, it was assumed that these bacteria (our microbiome) didn't do much. But now there is a growing body of research suggesting that the 100 trillion bacteria - about three pounds - living inside our gut play a huge role in our health and disease. Researchers believe that this is especially true for the metabolic diseases that plague us today such as Type 2 diabetes and obesity.

Exactly how the microbiome influences our weight isn't known yet, but many researchers believe that it plays a role in processing food and helps determine how many calories and nutrients are absorbed. Certain intestinal microbes may also alter our insulin (a hormone) influencing the way fat is metabolized in our body.

It's complicated and we have much more to learn about this extremely complex system living inside us. We don't have enough hard facts to make specific recommendations on weight loss probiotic (live bacteria that are good for our health) supplements. There are literally thousands of different strains of bacteria and they interact with each other in ways we don't understand. Therefore, probiotic supplements that claim to promote weight loss are premature.

What we do know however is that our dietary habits can have a dramatic impact on the mix of beneficial and harmful bacteria in our gut. Here are five simple steps you can take to support a healthy gut - inside and out.

1. Eat more fiber. Eating fibrous plant foods is an important strategy for improving the robustness of gut bacteria. These plants provide the raw material to feed the bacteria through a process called fermentation. The diversity and number of plants you eat will be reflected in the diversity and number of bacteria in your gut; the more the better. Aim for at least 20 to 30 grams of fiber a day; two to three servings of fruit, four to six servings of veggies, two to three servings of whole grains, nuts and beans several times a week.

2. Make friends with fermented foods. Fermented foods provide probiotics. Greek yogurt and kefir, a tangy dairy drink that's packed with healthy bugs, are a good start. Look for products that say "live and active cultures" on the label, and avoid those with added sugar that can feed undesirable bacteria. Other probiotic powerhouses include naturally fermented sauerkraut, kimchi, and pickles; they contain both live bacteria and prebiotics (see below) that nourish gut bacteria.

3. Include prebiotic foods. Prebiotics are a type of soluble fiber found in certain plant foods that act as "food" for probiotics. They are like fertilizer helping probiotics grow and flourish in your gut. Prebiotic-containing foods include Jerusalem artichoke, garlic, leek, asparagus, and banana. Eat some type of prebiotic food every day.

4. Eat less meat. A diet heavy in animal protein feeds a type of bacteria called Bilophilia that has been linked to inflammation in animal studies; and chronic inflammation is a major contributor to obesity. If you are a meat-lover, it's fine to include it in your diet but think of it as a condiment rather than the main course. At least 3/4 of your meal volume should be from plants.

5. Skip the sugar. Sugar feed the undesirable gut bacteria and causes them to thrive. Studies have shown that a diet high in sugar can lead to overgrowth of yeast species and other pathogenic bacteria. For the good bacteria to thrive, they require complex carbohydrates like vegetables, beans, and whole grains - not sugar. When you get too many calories from sugar - the average person eats more than 22 teaspoons a day - the good bacteria will go hungry and eventually die off allowing for an overgrowth of the bad bacteria. Stick with whole foods as much as possible and skip sugary highly processed junk food.

A Healthy and Balanced Diet for a Fitter and Fabulous YOU!

Women are often heard complaining about hectic routines and the constant struggle to manage work and family life. The work pressures have increased alarmingly and the responsibility of running a house and taking care of a family is probably the most demanding job! Additionally, certain social obligations are impossible to skip and also the need to buy necessary items of use for the house and self. With so many things to do every day, women are unable to spare time for activities that promote good health and overall wellness. Stress and fatigue drain the motivation to physically involve in activities that demand increased energy levels!

Due to all these factors many women are unhappy with their body and constantly battle between losing weight and acquiring a desirable body type. Firstly, all body types are beautiful and it is important to be confident about oneself! Secondly, it is important to be healthy and enjoy a healthy lifestyle. Everybody has a specific weight measure; too much or too little is unhealthy and must be worked upon. After all, a healthy body is the key to a healthy mind and life.

A diet for women must include all the vital nutrients and supplements that are required by the body for proper functioning. 'Crash Diets' are a bad idea and only leave the body deprived of certain essential nutrients. While a crash diet may show some noticeable results quickly, these results are not permanent! The best way to maintain the desired body weight is to combine a diet for women that is healthy and a physical exercises regime. Try to avoid taking the elevator, climb up the stairs instead, instead of driving down to the local store, take a walk. In the same way, replace sugar by honey, ice cream by unsweetened yogurt and snacks by fruits and fresh vegetables. It's all about making conscious healthy choices throughout the day.

We often don't realize what we eat through the day! If you really think you will remember only half the things you have consumed in the past week. Make conscious choices, plan your meals and read labels before buying food products. A diet for women must aim at reducing the consumption of packaged and processed food and opting for fresh food instead. A healthy diet for women not just works on the body but also helps maintain stress... eat healthy; live healthy, and remember to live happy.

A Guide to Major Weight Loss Medication

If you are curious about losing weight, you may wish to read more about Saxenda. Saxenda is one of the latest FDA verified medication related to weight maintenance. Although it is not suited for every individual but still it will give exceptional results for many people to maintaining a good weight, according to the recent research. You can compare Saxenda prices and other health supplement prices on any famous price compare website if you are shopping online. But it is wise to prefer a local comparison website first to avail the maximum benefits.

What is Saxenda?

So let's discuss what actually Saxenda is. Well, it is not more than a medical treatment that assists your body to feel full immediately after you eat.It may assist you to eat less. This product comes in a pre-filled pen that is injected into your body once a day. If you take it, you will work together with your weight consultant to reach the right dose, up to 3 milligram.

Saxenda can be used by the patients who are fat and those who have weight specific medical problems like type 2 diabetes, high BP or high cholesterol. Patients who take it must also be aware of lifestyle changes including healthy food and exercise program.

Who Should Avoid Saxenda?

Some patients should not use Saxenda including pregnant women, patients who have any prior issues to liraglutide or any of related elements and those who have a multiple endocrine neoplasia syndrome type2 or personal or family history of medullary thyroid carcinoma.

Persons who are already using GLP type1 receptor agonist or any type of insulin should also avoid from these supplements.

How Much Weight you can lose?

It is not easy to estimate the exact amount of weight you can lose with the help of Saxenda. The weight loss result will depend on various other things such as the amount of dose and its related exercise program. However, you can take an idea from the recent studies which will show you how much weight was decreased by other users taking this medication.

In medical experiments, individuals who took Saxenda lost more weight in comparison with the people who used a placebo. For instance, if your current weight is 110 KG and you take Saxenda, you follow to a low-calorie food and exercise daily on the consistent basis, then you would possibly lose at least 5 KG or more.
But remember, you would need to follow healthy lifestyle consistently to keep the weight according to your desire.

Side Effects of Saxenda

Every medication has some sort of side effects and same goes for Saxenda. The most observed side effects are related to nausea, diarrhea, headache, low blood pressure, constipation, low appetite, vomiting, fatigue, dyspepsia, and abdominal pain.

Moreover, some individuals who used Saxenda complained serious side effects such as pancreatitis, renal impairment, gallbladder disease, and suicidal thoughts, etc. Not only this, this product can also cause various heart problems if you use it regularly.

What about Saxenda Price?

Initially, weight loss medication Saxenda price was limited to $25 to $30 per day. However, the total final price has not been calculated. While the approximated cost seems expensive, the entire treatment may be considered by your selected insurance company. Every insurance group has its own terms and cost estimations, so no matter which insurance group you choose, don't forget to compare prices to save extra at a recognised price compare website.

Plans can vary, so always check with your selected insurance company to avail the right information. On the other hand, make sure that you consult it with your physician about the time period that will require to completing the process so you can estimate the actual cost in future.

A Few Tips To Achieve Healthy Weight Loss

When considering losing those last few pounds can be the most difficult what can you do to reach your weight loss goals, physical activity, diet and supplements come to mind as an answer. Most people want an easy way to lose those last stubborn pounds, and for many it is easy. For the ones who aren't so lucky, a bit of hard work is needed to achieve the desired results. When people go about losing weight, they will often do it in the wrong way. Most people who want to lose weight quickly will try to find some fad diet that will allow them to shred pounds as quickly as possible. However, this may often work in the short term but these diets are often unsustainable, and therefore you may simply put the weight straight back on. To achieve weight loss, it is far better to do it in a healthy and gradual way.

One top tip when it comes to losing weight is simply the fact that you should be aiming to eat healthily rather than putting all of the emphasis on losing weight. When people do this, they will often go on some crazy diet or will try to starve themselves, neither of which would work in most cases.it is crucial that you have certain foods that you enjoy in your diet as well. If you are simply eating foods all day that you cannot enjoy, then this will become less effective over time, and your cravings will often get the better of you. This commonly causes people to fall off the wagon, and their diet will come to an end.

Therefore, it is important for you to simply get some nutrition advice from a dietician or from a personal trainer who will be able to let you know the most effective means of losing fat. By creating a diet that will help you to gradually lose weight, but also one that does not cause enormous cravings to develop, you will be far more likely to become healthy and lose weight more efficiently.

However, because throughout the week you are likely to be getting much fewer calories than you did before, it is a good idea to take one day off every week where you can eat anything you want. This enables your body to prevent down regulation way gets to used to having low calories and therefore it is fat burning becomes less effective. Another top tip that you should consider is the idea of eating smaller regular meals rather than infrequent large ones. By eating every 2 to 3 hours, you will be able to raise your metabolism to such a level that it will be far more effective at burning off body fat.

Probably the most important thing to keep in mind is persistence. If you sit on the couch all day, watching television or playing video games, while eating bags of chips and drinking down countless sodas, you are not going to reach any weight loss goals. You may conquer the last level of the game you've been playing for a month, but that's not going to help you change your body for the better. By following some of these tips, you should be able to promote weight loss and healthy and sustainable way.

A Few Tips On How to Lose Belly Fat

Today we are living in the 21st Century and in this Century everyone is having one super hectic and packed up routine. We generally sacrifice our health for our jobs or other things. So when this happens there are a lot of ways by which this stubborn belly fat can get into our body and sit there, and no matter how hard we try this stubborn fat sits there and makes us lose our self-esteem.

Today, every single person we see around us has belly fat, even those who are slim and trim or have 6-pack as they also have this belly fat. It's normal, no matter what we do some amount of belly fat gets accumulated in our body. And too much fat is bad, really bad for our body. This fat can result in diseases like- high blood pressure, type-2 diabetes, heart diseases, etc. People also think that it's their metabolism, which accumulates more body fat and in unusual places, what they don't understand is that metabolism depends on what you eat, if one eats right then there is no chance that the metabolism will betray them.

Eating The Right Food, Regular Exercise, Appropriate Sleep, Stress these are the 4 major factors which control the fat in a person's body-

1. EXERCISE

Incredible exercise removes all of the belly fat, including instinctual fat. One must perform at least 30 minutes of direct exercise for 5 days in a week. Walking helps, insofar as it's sufficiently energetic that you work up a sweat and inhale harder, with your heart rate quicker than normal. To get comparable results in a small amount of the time, wander up your pace and get overpowering action - like running or walking. One needs to do that for at least, 4 days in a week.

2. DIET

Eating the right amount of fiber can also be helpful. Hairston's research shows that people who take in at least 10 grams of dissolvable fiber consistently - with no other eating routine changes - grow less natural fat after some time than others. This means that if one eats- two little apples, a measure of green peas, or a half-measure of pinto beans, then the work is done.

3. SLEEP

Getting the perfect measure of rest is also very important for controlling belly fat. In one examination, people who were able to sleep for 6 to 7 hours consistently increased less intuitive fat over 5 years as compared to those who slept for less than 5 hours or more than 8 hours consistently.

4. STRESS

Everyone deals with stress. How one deals with it, that's what matters. The thing one can do in order to deal with stress is relaxing with friends and family, companions, pondering, practicing and so on. This eventually makes you more advantageous and better organized to utilize sound judgment for yourself.

SUMMARY

Due to the busy schedule of people living in today's era, it is very hard for them to keep a check of belly fat. But doing this is in fact not as hard as it looks like-

1. Proper exercise which increases your heart rate

2. Proper high-end fiber diet.

3. Appropriate sleep

4. Managing stress

These 4 Steps are the key to how to lose belly fat by keeping a check on your belly fat and also controlling and reducing it.

A Few Tips On Choosing The Right Diet Plan For Weight Loss

Are you looking to lose weight in a healthy and natural way? Are you flooded with fitness and diet plans from experts, friends and even from people who know nothing about losing weight? It does get quite frustrating at times when you keep getting unsolicited advice from almost everybody about weight loss, doesn't it? This is why it is important for you to know the right approach to losing weight. Some people work out for long hours at the gym but still don't knock off those extra kilos from their body. Ever wondered why? It is because they don't follow a proper diet plan. Being cautious about the food that you eat and avoiding fatty or oily food is just not enough anymore. You need to follow an accurate timetable, eat in small quantities at regular intervals and know your timings. How do you choose the right diet plan? Here are few tips that can help you in this regard.

1. Depending or supporting attitude

Do you always to lookup to others for support regarding suggestions to knock off those extra kilos? Do you work out together in a group so that you get inspired by the others and thus perform better in your weight management programs? If yes, you need to choose a diet plan that has been tried and tested by celebrities. This gives you the assurance that it works and you always examples to draw inspirations from. The only thing that you need to remember is to follow these plans along with a group of friends so that you can constantly monitor each other and know where you to stand.

2. Snack lovers

Some people cannot resist their temptation towards chocolates, ice creams and other oily snacks. If you belong to this type, the best diet plan for you would be to include a lot of fibre-rich fruits and vegetables and whole grains. The other important point that you need to remember is to keep all those evil delicacies at a faraway place so that you don't have easy access to them as and when you want to eat them. When you have a craving to eat some crispy or oily snack, you can take the help of chewing gum or peppermint, as they divert your mind away from binge eating, to a great extent.

There is no such plan that you need to follow strictly to bring the desired weight loss in you. Never allow the process to dominate your thinking and affect your personality. Weight loss should never be a stressful procedure. If it becomes stressful, you will not be able to achieve the desired results. If you want to be successful in your objective, you should know your strengths and weaknesses and then decide on a diet plan accordingly.

The Internet, self-help books, celebrities and a host of other sources may try to give you various perspectives and ideas about shedding off the extra flab in your body. However, it is important to understand that each one's individual body and mental conditioning is different. What works for a celebrity need not work for you. Understand your individuality and choose the right plan so that you enjoy losing your weight. If you want to be sure about your plan, consult with your medical expert as well if the foods that you have finalised in your plan are suitable for your health. This way, you can be sure of eating the right foods at the right time. The budget also plays an important role when you decide the food items in your plan. You need to be judicious and choose only those food items that fall under your affordability levels so that you don't strain yourself too much in this process.

If you are looking for a good health supplement to lose weight, Nutrisystem Turbo 10 is a good choice. You have to read through Nutrisystem Turbo 10 reviews online to know about success stories of users and get inspired by them. When you read through a Nutrisystem Turbo 10 review, ensure that you know the pros and cons fully, so that you know what to expect.

A Cyclist's Guide to Losing Weight

Taking up cycling for fitness and losing weight is a great decision but there are a few other elements that you might not have considered. Here are a few tips that will speed up your weight loss project through cycling.

Dressing Properly: You see other cyclists all bundled up in layers of clothing. Some have this idea that getting under the layers will keep them warm, make them sweat more and lose more pounds but losing weight through dehydration is both unappealing and unsafe, especially for bikers. Lose all the unnecessary layers and load up on water properly. This will help you ride farther, which, in turn, will help you burn more calories.

Pacing: A lot of studies have proven the effectiveness of oxygen consumption towards the end of the work-out in the burning of body fat. Push your fat burning factory into overdrive by putting in a lot of effort when you are about to finish. With this, your body will continue to consume a lot of oxygen even after you've finished biking which will lead to continuous burning of fat. In addition to this, doing intervals is also helpful. These are bursts of more effort that will improve your fitness and speed. You may cycle at a normal pace for 5 minutes and then put in all of your effort for another minute. After a few days of this, you'll notice progress in your performance.

Adjust your bike: You may already have the right bike but an incorrect set up will be inefficient, or worse, lead to injury. If you're not sure about how to check yours, you can head to a bike shop for a set-up check. If you want to check it on your own, watch out for the saddle height. While sitting on your bike with your heel on the pedal which should be at 6 o'clock, your leg must be straight. Remember to check for both legs. Adjust the saddle until they're both straight. As for the handlebar height, it depends on your preference. The general rule is to make your handlebars level or higher than your saddle. They should also be the same with as your shoulders. Biking comfortably is important, this means that you can bike longer and farther.

Flexibility: Stretching helps loosening up your muscles which come with regular cycling. It helps you ride in a better position. Do not forget to stretch your hips, buttocks, legs, knees, ankles and feet.

Your eating habits: You cannot take up cycling and expect the best results without taking up healthy eating as well. Vegetables and lean protein are a must in a good cyclist's diet. Instead of loading up on dietary supplements, it is better to source out your vitamins and proteins from food, which will be absorbed by your body better. Providing what your body needs will help make you feel and bike better. This will also help curb cravings for sweets and junk food. A lot of cyclists also recommend limiting the gluten intake which will keep the bloated feeling away for when on you're on the saddle.

Don't Skip Breakfast. It has always been a debate - whether it is better to eat breakfast before or after working out. A European study on fourteen cyclists has shown that those who trained without eating burned more fat than those who munched on their first meal. However, it has shown that they performed worse. At the end of the day, it all boils down to whether you have enough fuel to bike better and longer - so you can make the most out of your work out. It doesn't have to be something heavy. Yogurt, fruit or a smoothie will be great. After getting off your bike, you can then chow down on something heartier like eggs and vegetables or cereal with fruit.

Also, if you've made a habit of skipping out on food when riding, then this should be corrected. Eating while on the bike has been proven to help improve performance. You're refuelling and you're keeping the hunger in check and ultimately minimizing the urge to overeat after the ride.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

A Closer Look At Fat Burning Foods

Yes, you get it! You know that to burn fat, you need to eat certain kinds of foods, fat burning foods. The fact that you are reading this means you are researching ways to improve your diet. This tells me that you are committed to changing your food habits and move forward with foods to help you lose weight. That is a huge step. We all know how hard it is to change habits and to eat right amidst all of the temptations around us.

The key is to keep up this motivation you are experiencing. Once you make this changes, stay consistent and stick to it. Even if progress seems slow, persevere and be dedicated to seeing it through. You'll be glad you did.

Food is interested in relation to our bodies. They can shape our hips, thighs, waist, and behind. So let's take a closer look at what we can eat to reshape our bodies.

A Closer Look At Fat Burning Foods

*Trimming Your Thighs. To thin down those thighs, eat a massive amount of vegetables, legumes, fruits, and monounsaturated fats. When choosing vegetables, choose those that are the most colorful and darker in color. The darker the green, more nutrients will abound. Also, eat a variety of fruits and veggies. Legumes are beans, lentils, and peas. Legumes are full of protein which in turn, helps you to feel full and end cravings. Eating a lot of red meat has been known to add weight to the thighs. So be moderate when eating red meat.

*Slimming Your Stomach. For a thinner waistline, eat meals that are only cooked with olive oil and canola oil. Stay away from saturated fats and butter. Whole grains instead of refined breads and pasta's are a much better choice. Yogurt and other calcium rich foods are great at keeping the waistline thin.

*Shrinking Your Hips. A diet full of high-fiber is sure to reduce your hip size. High-fiber diets have been shown to reduce estrogen in the body, thus helping to reduce fat cells from growing. High fiber foods include; beans, peas, lentils, rice, oats, barley, corn, wheat bran, pears, apples, oranges, berries, carrots, potatoes, squash, seeds, nuts, broccoli, spinach, and tomatoes.

This list is huge, so feeling overwhelmed is understandable. The best way I found to tackling a huge list of "must-do's" is to make a plan. Start today by planning your meals at least a week in advance. While planning your meals, add in these fat burning foods. Once your menu is planned, a trip to the store is easy. You will buy the ingredients necessary to trim all parts of your body in a healthy natural way.

Advanced Meal planning is one of the biggest secrets and greatest tricks to losing weight quickly and keeping it off. Every athletic and skinny person you see knows exactly what they are going to eat that day and the rest of the week. They have a plan that suits their needs and they stick to it.

A 7-Day Workout And Fitness Plan For All

While a week-long total-body reform and complete overhaul do not exist, a 7-day workout and fitness plan for all that will have you jump-starting your way to successful and long-term improved body composition do. The key to any diet and workout plan is persistence with the spokes on the key being good form, consistent reps, a good diet, and lots of water. The first three weeks of any diet are crucial and the first week itself can make or break you on the way to starting a good habit. Therefore, consistency is the name of the game. We've compiled a complete 7-day workout and fitness plan for you with step by step instructions, tips, and encouragement for along the way.

A Few Tips to Begin With

1. Prepare yourself.

This means preparing both mentally and physically. For your seven-day commitment to work, you need to commit to it with your whole mind and body. Admit to yourself that it isn't going to be easy, but it is something you can do. Set a goal for yourself each day and for the end of the week. Tell yourself that you may not see huge differences by the end of those seven days, but you are laying a strong foundation.

Preparing also means that you may need to make some changes to your schedule or plan appropriately so that you will follow through with the diet and workout. Plan to go grocery shopping and prep food for the week on a day when you have time. Take time to write out your schedule so you can find appropriate exercise times around your busy schedule. These should be times that you can't make excuses. If you have a family, prepare them as well letting them know that for this week, you are committed to your exercise and diet schedule.

2. Determine where you are going to exercise.

If you have access to a gym, that is great. If you do not, you will need to plan to exercise at home which may mean buying the necessary equipment or ensuring you have something at home with which to perform the exercises. You can also consider asking your local gym for a free 7-day membership or trial. Several offer promotional trials.

3. Keep your goals and focus in mind.

It takes twenty-one days to make a habit but only one to break it. Psychologists and therapists will tell you that when you write down your goals and put them in a visible place, you are more likely to pursue them, especially when it becomes difficult to do so. When you really want that ice cream or don't feel like you can do that last rep, think of your goals, smile, breath, and stay focused.

The exercises and diet in this 7-day rapid weight loss program are designed to go hand-in-hand to help you gain muscles and flatten your tummy in 7 days. If possible, try not to substitute unless otherwise instructed. You will see that each day has an encouragement, a tip, a diet plan, and exercises for the morning, evening, and night. Although this may seem difficult, rapid weight loss requires keeping your metabolism boosted and this can only be done by eating a good diet throughout the day in tandem with exercises.

Meals and snacks should be as evenly spaced out as possible with about 2 hours between each. With the gym routines involving weights, a good rule of thumb is that you should have enough weight to be challenging but not severely difficult. If you can't finish the final set of reps, that is alright as several trainers suggest that taking your muscles to the point of failure will build them the best. It is also more than appropriate to use lighter weights and be able to finish all the reps. Taking muscles to failure will build reps while using lighter weights will tone. Either way, be sure to focus on form and exercising the muscle from both angles. This means that you do the repetitions slowly both up and down.

You may also notice that you will be eating a lot of food. This is necessary for both your metabolism and to give you the energy to be able to complete the exercise routines. You are welcome to eat lots of fresh vegetables, especially on your salads as these will help fill you with fiber and extra needed water. Beverages should be limited to water, coffee with minimal sweetener and no cream, and sugar-free iced or hot teas.

Day 1

Encouragement: Have fun today! Try out the exercise and enjoy your food. Tell yourself this is the first day, and you can do it.

Tip: Today will feel like a breeze since it is your first day. Don't overdo things though. Work on having a correct form with not too much weight and make sure to hydrate appropriately.

Morning Routine: Pushups (3 sets of 10-15 reps), Jumping Jacks (3 sets of 10-15), standing squats (3 sets of 10-15). First thing in the morning, complete one set each of these exercises for a total of 3 sets each altogether, for example, 1 set of pushups, 1 set of jumping jacks, 1 set of squats, and repeat. This will get your body warmed up and your blood pumping. It is suggested that you complete these exercises right before or right after your morning shower.

Morning Meal: 3 egg whites with mushrooms and spinach, 1 slice whole-grain toast, 1 cup of coffee with either 1 tsp of sugar or 1 package of sweetener, 1 cup of skim milk

Snack: 1 cup of nonfat plain Greek yogurt, 1/2 cup of blueberries, 1 tsp. of honey (optional), 1 tbsp. almond slivers

Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class.

Afternoon Meal: 2 Cups of spinach and kale mixed together, 1 6 oz chicken breast, top with your choice of veggies such as cucumber slices, cherry tomatoes, zucchini slices, carrots, etc., 1 tablespoon low-fat dressing (balsamic, vinegar and oil, fat-free, etc.). Beverages can include sugar-free iced tea, hot tea, and water.

Snack: Six baby carrots, 2 tablespoons of hummus, 1 cup of coffee (optional) with either 1 tsp sugar or 1 package of sweetener (optional)

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.), Bench Press 3-4 sets of 10 reps, incline dumbbell press (2 sets of 10 reps), Dumbbell Flies (3 sets of 10 reps), In-and-Out Sit Ups (3 sets of 10 reps), Plans (3 sets of 20 seconds). Between each set of reps, rest for 30 seconds.

Evening Meal: 4-6 ounces Grilled Salmon, 1 cup whole grain rice, 1 cup diced cantaloupe, 1/2 cup raspberry sorbet (feel free to add spinach or vegetables to the rice or salmon)

Snack: Apple with 1 tbsp. Peanut Butter

Day 2

Encouragement: You made it through day one making you a rock star! Today, keep up the energy and try your hardest to eat all the food for each meal and snack. Likewise, you may need to stretch but that is a great sign because it means you are working those muscles.

Tip: As stated above, try to eat all the food on your menu. You want your body to think that it is going to get all the food it needs without needing to store fat-essentially, you are convincing it to burn fat. Since you are likely to be sore, try to find times to stretch today and take your time with your exercises, especially the evening routine. Keep focusing on form and drinking lots of water.

Morning Routine: Burpees (3 sets of 10-15 reps), Crunches (3 sets of 10-15 reps), Bicycle Crunches (3 sets of 10-15 reps). Perform these in the same way that you did the exercises during the Day 1-morning routine.

Morning Meal: 1/2 cup of oatmeal, 1/2 cup blueberries or raspberries, 1 cup low-fat milk, 1 tsp maple syrup or Agave nectar (optional), 1 cup of coffee with 1 tsp sugar or 1 packet of sweetener (optional)

Snack: 1 hard-boiled egg with 1 tsp hot sauce (optional) or a dash of salt and pepper

Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: Large romaine salad (about 2 cups), 6 ounces grilled chicken, celery, mushrooms, 2 tbsp. low-fat cheese, 1 tbsp. low-fat dressing (as listed above), feel free to top the salad with other veggies to your liking.

Snack: 1/2 cup vanilla yogurt (fat-free), 1 apple (sliced), 1 tbsp. chopped walnuts

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.), Barbell squats (3 sets of 10 reps), Barbell Lunge/Weight Lunge (3 sets of 10 reps), Lying Leg Curl (3 sets of 10 reps), Seated Leg Curl (3 sets of 10 reps), Calf Raises (3 sets of 10 reps), Side plank raises (3 sets of 10 reps), Leg Raises (3 sets of 10 reps).

Evening Meal: 4-6 ounces of grilled or sautéed shrimp (cook in 1 tsp olive oil with 1 tsp chopped garlic), 1 steamed artichoke (with salt and pepper), 1/2 cup of couscous (whole wheat with an optional: 2 tbsp. diced bell pepper), ¼ cup garbanzo beans, 1 tbsp. fat-free honey mustard dressing.

Snack: 1 stick fat-free mozzarella string cheese

Day 3

Encouragement: You may start to feel like you're dragging today whether that is because of your muscles, you feel generally tired, or whatever else. Know that this is completely normal for midway through your week. Your body does not want to be worked too hard (especially if it is out of the ordinary). Just remind yourself that you're doing an awesome job and look at your goals to refocus yourself.

Tip: Focus on your goals today. Remind yourself what are the obstacles that you face when working towards your goals. Think about how your body and mind feel and assess if these may be some of those obstacles.

Morning Routine: Stretching Routine/Yoga: This morning, since you've had two full days of working out most of the muscles in your body, you should aim to do a 10-15-minute stretching routine or yoga this is a great way to relax your muscles but still get your metabolism working. You can easily search the internet for "15-minute morning stretching routine," or "15- minute morning yoga routine," and find thousands of options such as this one, https://www.youtube.com/watch?v=T0_X02wY6YI.

Morning Meal: 1 whole grain English muffin OR 1 slice of whole grain toast, 1 tbsp. peanut or almond butter, 1 tbsp. fat-free jam, 1 hard boiled egg, 1 cup of honeydew, 1 cup of skim milk, 2 slices of turkey bacon, 1 cup of coffee with 1 tbsp. of sugar or 1 packet of sweetener (optional).

Snack: 1 cup low-fat yogurt (plain or vanilla), 1/2 cup sliced strawberries, 2 tbsp. granola or muesli.

Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: Roast Beef OR Grilled Chicken Lettuce Wrap, 3 medium tomatoes, 1 tsp horseradish, 1 tsp Dijon mustard, 1/2 cup lentils or pinto beans, 1 tbsp. light dressing (Caesar is recommended but the dressing is optional).

Snack: 2 tbsp. guacamole, 8 baked or blue corn chips, 1 cup of sweetener (optional)

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.)

Evening Meal: 4-6 ounces halibut (grilled in light oil), 1/2 cup sautéed mushrooms in light oil, ¼ cup yellow onion sautéed in light oil, 1 cup of green beans (can be sautéed too), 1 cup of arugula, cherry tomatoes, 1 tbsp. light dressing, 1/2 cup unsweetened applesauce with ¼ cup fat-free vanilla yogurt.

Snack: 1 apple with 1 tbsp. peanut or almond butter

Day 4

Encouragement: It's OK at this point to tell yourself you only have three days left (while secretly in your head reminding yourself only 3 days of this program). You've done great the past three days. Think of how your focus has improved, how your mood has improved, how you are sore (in a good way) and keep pushing through.

Tip: Because your muscles are sore, focus intensely on form today. This may mean that you need to lower the weight or you will take more time to get the reps.

Morning Routine: Burpees with High Knee Jump (3 sets of 10 reps), Side twists (3 sets of 10 reps), Mountain Climbers (3 sets of 10 reps).

Morning Meal: Breakfast burritos made with 4 scrambled egg whites, 2 tbsp. diced red bell peppers, 2 tbsp. salsa, 1 tbsp. diced onions, 2 tbsp. low-fat cheese, 1 tsp fresh cilantro, ¼ cup re-fried black beans (fat-free), all wrapped in a whole wheat tortilla (you can choose either medium or large), 1 cup of skim milk, 1 cup of coffee with 1 tsp sugar or 1 packet of sweetener (optional)

Snack: 1 stick of fat-free mozzarella cheese made with skim milk, 1 cup of grapes (red or green)

Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: Grilled turkey burger in a lettuce wrap or on top of a salad of 1 cup spinach, 1 cup kale, cherry tomatoes, 2 tsp Parmesan cheese, 1 tbsp. light dressing.

Snack: 1 pear, 1/2 cup fat-free Greek yogurt with 2 tbsp. almond slivers

Evening Routine: Wide-arm pushups (3 sets of 10 reps), Closed-arm pushups (3 sets of 10 reps), Overhead Dumbbell Extension (3 sets of 10 reps), Triceps press (3 sets of 10 reps), Triceps kickbacks

Evening Meal: Large mixed green salad, 4-6 ounces of the sliced chicken breast, lightly sautéed asparagus, 2 tbsp. Parmesan cheese, 1 tbsp. olive oil, 1 tbsp. balsamic dressing.

Snack: 1 large pear, 1/2 cup fruit sorbet

Day 5

Encouragement: "I think I can! I think I can!" This is your mantra for the day. You've completed four days of a harsh diet change and extreme increase in exercise and should be proud.

Tip: Keep up your water intake and address any sore muscles by stretching and/or taking a nice long Epsom salt bath. The worst thing you can do at this point is not complete any of the exercises, so if that means decreasing the weight or taking more time, then opt for that over skipping them altogether.

Morning Routine: Pushups (3 sets of 10-15 reps), Jumping Jacks (3 sets of 10-15), standing squats (3 sets of 10-15). First thing in the morning, complete one set each of these exercises for a total of 3 sets each altogether, for example, 1 set of pushups, 1 set of jumping jacks, 1 set of squats, and repeat.

Morning Meal: Omelette with three large scrambled egg whites, 1/3 cup diced mushrooms, and onions, 2 tbsp. low-fat cheese, 2 tsp pesto (optional), 2 tbsp. salsa (optional), 1/2 cup of fresh raspberries, 1 slice of whole grain toast, 1 cup of skim milk, 1 cup of coffee with 1 tsp sugar or 1 packet of sweetener (optional).

Snack: 1/2 cup low-fat, unflavored Greek yogurt, 1/3 cup blueberries, 1 tbsp. ground flaxseed, 1 tsp honey (optional).

Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: 4 ounces of sliced turkey, 5 slices of tomatoes, 1 cup arugula, 1 tsp fresh thyme, 1 tbsp. fat-free dressing, 1 orange.

Snack: Smoothie-1/2 cup fat-free yogurt, 1/2 cup skim milk, ¼ cup sliced strawberries,1/2 banana, 1 tsp honey (optional).

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.), Dead lifts (3 sets of 10 reps), Barbell Row while bent over (3 sets of 10 reps), Bicep curls (3 sets of 10 reps), Back extensions (3 sets of 10 reps), planks (3 sets of 20 seconds), Side hip raises (3 sets of 10 reps).

Evening Meal: 4-6 ounces Pork tenderloin, stir-fried onions, broccoli, bell peppers, and zucchini, 1/2 cup couscous, 5 tomato slices, 1 tsp chopped cilantro, 1 tbsp. fat-free dressing.

Snack: 1 medium pear, 1 tsp cinnamon

Day 6

Encouragement: Almost there!! You are one day away from keeping your commitment to yourself that at times, you didn't think was possible. Be happy and strong about the choice you've made and let it inspire you to work through these last two days.

Tip: You may consider adding a little weight (an extra 2 lbs. for example) or trying to add one extra rep. You'd be surprised how quickly the muscles can heal and strengthen when you are feeding yourself such a healthy diet.

Morning Routine: Burpees (3 sets of 10-15 reps), Crunches (3 sets of 10-15 reps), Bicycle Crunches (3 sets of 10-15 reps).

Morning Meal: 1 hard-boiled egg with salt and pepper, 1 slice of whole-wheat toast topped with 1 tbsp. peanut or almond butter and 1 medium sliced banana, 1 cup of skim milk, 1 cup of coffee with either 1 tsp sugar or 1 packet of sweetener (optional).

Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: 2 cups of spinach, 1/2 cup arugula, 2 tomatoes sliced, 1 4-ounce grilled chicken breast, 1-ounce goat cheese, 4 dried, steamed, and sliced figs, 2 tsp olive oil, 1 1/2 Tbsps. almond slivers (optional)

Snack: 1/2 cup raspberries with 1/2 cup fat-free vanilla yogurt

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.), Barbell press (3 sets of 10 reps), Shoulder press (3 sets of 10 reps), machine shoulder press (3 sets of 10 reps), lateral raises (3 sets of 10 reps), bicycle crunches (3 sets of 10 reps), leg lifts (3 sets of 10 reps).

Evening Meal: 6 ounces of grilled steak slices, 1 medium tomato diced, 1/2 cup shredded lettuce, 2 tbsp. fat-free cheese, 2 tbsp. salsa, 2 medium wheat tortillas.

Snack: 1 orange

Day 7

Encouragement: You have made it! Finish out the day strong and modestly reward yourself!

Morning Routine: Yoga/Stretching Routine (as listed above)

Morning Meal: 1/2 cup of oatmeal, 1/3 cup blueberries or raspberries, 1 tbsp. honey (optional), 1 cup of fat-free milk, 1 cup of coffee with 1 tsp sugar or 1 packet of sweetener (optional).

Snack: 1 slice of whole-grain toast with 1 tbsp. peanut butter and 1 medium sliced banana

Afternoon Routine: 20-30-minute walk/jog/run or cardio of some sort that gets your heart rate into the metabolic state. This could also include jump roping, using the fitness machines, or attending a fitness class. Remember to get your heart rate up to your metabolic rate and work to keep it there.

Afternoon Meal: 2 slices of whole wheat toast, 1 tbsp. fat-free mayo, 4 slices of turkey bacon, 2 large leaves of lettuce, 1 medium tomato slices, 1 medium orange.

Snack: 1 green bell pepper, 3 tbsp. hummus

Evening Routine: 10-minute warmup (walking on treadmill, using the exercise machines, jogging, etc.), barbell curl (3 sets of 10 reps), hammer curl (3 sets of 10 reps), concentration curl (3 sets of 10 reps), preacher curl (3 sets of 10 reps), planks (3 sets of 10 reps), side hip raises (3 sets of 10 reps).

Evening Meal: Quinoa bowl with black beans-1/2 cup quinoa, ¼ cup fat-free black beans, 1 sliced avocado, 3 Tbsp. salsa or Pico De Gallo, 2 tbsp. freshly chopped cilantro.

Snack: 1 cup of fruit sorbet