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2014 FB timeline cover 2014 happy new year wishes

BASIC MALE DIET / WORKOUT PLAN

FOOD NOTES:

• KEEP AN EYE OUT FOR: SATURATED FATS & SUGAR. Don’t get confused with thinking FAT is bad. It’s not. Fat is good. SATURATED FAT IS BAD. Don’t get caught up in buying ‘Low Fat’ food, because the general rule is, if it’s low in something, it’s going to be high in another thing.
• Chopped Veg ideas: peppers, green beans, tomatoes, cucumber, celery, carrots, cherry tomatoes, sugar snap peas, runner beans etc
• Creamy dips: hummus, cheese and chive etc
• HAVE A STEAK ON GYM DAYS. YOU SHOULDN’T EAT A STEAK EVERYDAY!!!
• If you’re at work and you have no time to cook eggs, make it an egg sandwich, or swap MEAL 2 with MEAL 4.
• The best nuts and seeds I have found are DRY ROASTED EDEMAME BEANS, so much protein in them!
• A good replacement for Tuna or chicken pitta can be Beans on 1 slice of toast. Lots of protein, and very yummy.
• Evening meals: try and have some form of veg , DO NOT HAVE . . . pizza, chips, curry, sweet and sour Chinese etc. Why?
Because all of these are high in sugar, saturated fats, and all the kinds of things you’ll want to avoid on a non-binge day.
• Stir fries are good with the right sauce. The best evening meal you could possibly have is an Omelet with veg and meat.
• PROTEIN: the best foods you can have are, meat, fish, eggs, chicken, tuna, beans, nuts, seeds, steak. These are all good forms of protein.
• Treat ideas: timeout, drifter, breakaway, dark kit kat. Anything below 10 grams of sugar!!!
• The best thing to do when you’re shopping is check the labels, and watch out for two things . . . Sugar & Saturated Fats.
Sometimes I look out for extremely high levels of carbohydrates. A good tip is to note that sweet potatoes are much better for you than standard white potatoes. So as a general rule, try and make everything you can, whole meal!!!
• You may be thinking, why is it so repetitive? Well, food should be like fuel. It’s a good thing if your body is used to the same foods. Although on the other hand, there is also nothing wrong with variation if you get bored.
• PREPERATION IS THE KEY. Make sure you go shopping on Monday, and cut all your veg up for the week, and do the same with your chicken, for your pittas. If you do this, you wont fail.


FLUID:
• The best thing you can possibly drink is water. It is the purest option available to us. I drink 4 pints of water on a non-binge day.
Green tea is also great for you. It’s not to my liking, but it has lots of anti-oxidants in it.
• Drinking lots of water not only cleanses you but it keeps your muscles full and defined.
• I learned a great, great tip which I’m going to reveal to you, and have used it on many occasions, but one I can remember especially. I was filming for a British TV show, and I had to go topless, so I wanted my stomach to look great obviously. It’s a technique fighters use to cut their weight before the weigh-in. They obviously do it on a much more drastic level, but it’s similar.
What you do is dehydrate yourself. For example, if you had an event, or photo-shoot, or even had a date for the beach, you would stop drinking water, around 5pm in the evening before the event, and try your best to not drink anything until the event is over.
Obviously don’t be stupid, if you feel like you’re going to faint, have some water for goodness sake. I was really surprised with the results. They say the lower your body fat percentage the more you will notice it.


EXERCISE:
• CARDIO: I do 15 minutes high intensity, jog on a comfortable speed for 2 minutes, then change to a tough sprint speed for 1 minute. Keep repeating this until you have sprinted five times.
• I workout one muscle group at a time, except for abs which I do between every exercise.
• I do 8 exercises for each muscle group. These can be whatever exercises you enjoy doing. Do 10 reps & 3 sets of each. Rest 3 seconds to 1 minute between sets. I don’t do anything abnormal, just regular exercises like; bench press, arm curls lat pull down, press ups, plank and sit ups.
• If you want to gain size and muscle, you should be lifting weights that you are really struggling with towards the end of your set.

And if your trying to lose weight, you should be lifting lighter weights that are manageable, but not too easy!

Download diet ebook Dash Diet Dynamite PDF with info about Dash Diet.

CONCLUSION
This plan will help you strip body fat, making your stomach flatter. The binge day is crucial. You HAVE to enjoy life, nobody should be on a diet 24/7. Go crazy on a binge day if you want. If you have stuck to this diet for 6 days, you definitely deserve a break, and a treat. It will also help you stick to your diet more, as you have something to look forward to, and the day after you’ll probably be thinking “ok, well, I better eat healthy now”. Your binge day can be any day, but for me Saturday suits me best.

If a special occasion comes up, like someone’s birthday or wedding, go and enjoy yourself, just try not to attend a wedding every week

Six Effective Treatment Options For Chronic Bronchitis

Discover the six effective treatment options for chronic bronchitis.

Respiratory diseases are surprisingly and rapidly spreading and affecting a lot of people yearly. There are different types of respiratory diseases, which include asthma, emphysema and chronic bronchitis. These lung ailments are some of the most prevalent, especially the chronic bronchitis due to the popularity of smoking among different age groups. When you are hit by these diseases, you must seek immediate treatment.

The goal of the different treatment options for chronic bronchitis is to provide relief of the symptoms, prevent further complications and slow the progression of the disease in becoming severe. Keeping the airways open and functioning, removing of secretions and preventing further severe conditions are some of the important aspects of treatments of chronic bronchitis. The following are some of the common treatment options that doctors usually prescribe.

1. Bronchodilators – These help in removing bronchial secretions as well as relieving bronchospasm and reducing obstruction in the air pathways. This type of treatment is quite helpful in letting in or distributing more oxygen into the lungs and improve the breathing of the patient.

2. Chest Physiotherapy – This type of treatment is also referred to as chest percussion and is a technique that involves clapping on the chest and on the back to aid the person by loosening thick secretions making it easier to expel or to cough up. Chest Physiotherapy is often used hand in hand with postural drainage usually after a bronchodilator treatment.

3. Postural Drainage – This is a technique that utilize gravity to expel the secretions from the airways.

4. Glucocorticoids – If a patient is no longer responding to conservative treatments, glucocorticoids are usually prescribed by doctors. However, this particular treatment option is associated with risks.

5. Fluids – Some doctors highly recommend taking in lots of fluids to help in loosening the secretions in the lungs. This is often part of the reinforcement or measures that perfectly goes with other types of treatment.

6. Bronchitis Arrhal – This is something unusual added on our list. This is a collection of different types of natural and alternative treatments for bronchitis that have been used widely. Some form of treatment includes aroma therapy breathing as well as herbal treatments and remedies.

By the end of the day, prevention is still the best treatment for chronic bronchitis. Proper diet and healthy lifestyle are some of the important aspects of prevention.

Kidney Stones - HERBAL REMEDIES AND SUPPLEMENTS

This last set of tips will go over some
herbal remedies and supplements
that have been useful in relieving
kidney stones.


 Magnesium Citrate
Studies have shown that low magnesium intake can mean
high risk for kidney stones. Taking magnesium supplements
may not only prevent stones from forming, but it can
decrease the size of an existing stone. A good dose is 500
mg daily.


Vitamin B-6
Researchers have found that a vitamin B-6 deficiency tends
to increase urinary oxalate, which may then lead to kidney
stones. A good dose is 25 mg per day.


Vitamin A
Foods rich in vitamin A have been known to treat and
prevent kidney stones. Some of these foods include:
• Apricots
• Broccoli
• Cantaloupe
• Pumpkins
• Squash


Bearberry
Bearberry is an evergreen shrub that can be used as a
diuretic and antiseptic for the urinary tract. It has been
used for a long time to fight urinary tract or bladder
infections. You can find Bearberry in a health food store in
tea form or capsules.


Cleavers
Cleavers have a history of treating congestive kidney
disorders, stones, and urinary infections. Cleavers are also
known as Clivers, Goosegrass or Bedstraw. You can find
them at any herbal store.


Corn Silk
Corn silk is used to sooth the pain of kidney stones. It also
has mild diuretic properties. You can get corn-silk at your
local herb store to increase urine flow and heal your
kidneys.


Cramp Bark
Cramp Bark is used to relax smooth muscles, and is also
works as an antispasmodic. This really helps with the pain
of kidney stones. Again, you can get this at a herbal or
health food store.


Gravel Root
Gravel root is used for many things, including kidney
stones. It also helps with the following conditions:
• Urinary infections
• Prostatitis
• Pelvic inflammatory disease
• Rheumatism
• Gout


Khella
Khella has been treating kidney stones for a long time.
Research has shown that the khella relaxes ureter tissue,
allowing smaller stones to pass easier.


Seven Barks
Seven barks is an herb that has a sedative effect on the
urinary system. It helps the system to relax, making kidney
stones easier to pass through.


Stone Root
Stone root is a strong diuretic that has a history of helping
kidney stones pass as well as preventing any more from
forming.

Kidney Stones - THINGS YOU CAN DO AT HOME

  


There are several things that you
can do at home to treat and even
prevent kidney stones. This next set
of tips will discuss some of these.


Drink Water
Probably one of the simplest things that you can do,
drinking water can really help lessen your chance of getting
kidney stones. You should drink a minimum of 50% of body
weight in ounces of water daily. For example, a 150 lb
person would drink 75 oz of water.



 Eat Well
Eating good foods can reduce your risk of developing kidney
stones. Foods like:
• Leafy green vegetables
• Fruits
• Whole grains
• Legumes
• Fish and poultry (in small portions)
• Brown rice,
• Bananas
• Oats
• Barley
32. Stay Active
Exercising and staying active can help prevent kidney
stones. Studies have shown that people who lead active
lifestyles are less likely to develop kidney stones. Start
exercising every day to reduce your risks.


Castor Oil Pack
Castor oil has anti inflammatory properties and may be
used to relieve painful cramping or spasms. To make a
pack, soak a towel in castor oil, and put it where it hurts


Hot Pack
Hot packs help to relax muscles that are tense from the
pain of kidney stones. They also can help the stones pass
easier.


Hot Vinegar
Hot vinegar can also help with the severe pain of kidney
stones. Soak a towel in a 50:50 vinegar-water solution and
place it over the painful area.
36. Restricting Oxalates
Restricting foods high in oxalates can help prevent kidney
stones. These foods include:
• Beets
• Collards
• Okra
• Refried beans
• Spinach
• Sweet potatoes

  
 Careful of Vitamin C
Some studies show that actually restricting your vitamin C
consumption, it may help prevent kidney stones. More than
3-4 grams per day can increase oxalate production, and
thus increasing the risks of kidney stones.


Watch Out For D
Excessive amounts of vitamin D can mean a risk for kidney
stones. Too much vitamin D can mean too much calcium,
which can put you at risk for kidney stones. Never get any
more than 400 IU of vitamin D per day.


Other Things to Avoid
Other things that you should avoid to lower your rsk of
getting kidney stones:
• Sugar
• Antacids
• Excessive protein
• Dairy products
• Salt
• Carbonated beverages
• Caffeine


Oral Calcium Myth
Restricting your intake of calcium doesn't seem to lower
your risk. Researchers have found that women with the
highest calcium intake are less likely to develop kidney
stones than are women who consume less calcium.

Kidney Stones - Medications

Calcium Stones
If you’re prone to calcium stones, your doctor may
prescribe a thiazide diuretic. If you have calcium stones
because renal tubular acidosis, your doctor may put you on
sodium or potassium bicarbonate.
 

Struvite Stones
Since sturvite stones are caused by bacteria in the urine,
antibiotics are used to cure and prevent them. Your doctor
may suggest long-term use of antibiotics in small doses to
prevent any future kidney stones.
 

Uric Acid Stones
For uric acid stones, your doctor may want you to take
Zyloprim or Aloprim. These medications reduce uric acid
levels in your blood and urine.
 

Cystine Stones
Cystine stones are the most difficult to treat because they
are the hardest. Your doctor may prescribe medications to
alkalinize the urine, in addition to recommending an
extremely high urine output.

Kidney Stones - Treatment

  Extracorporeal Shock Wave Lithotripsy
Extracorporeal Shock Wave Lithotripsy (ESWL) is commonly
used for treating kidney stones. It uses shock waves to
break the stones into tiny pieces that are then passed in
your urine. Patients who undergo ESWL usually require
sedation or light anesthesia.


Percutaneous Nephrolithotomy
Sometimes ESWL isn't effective, so your surgeon may need
to remove your kidney stone through a small incision in
your back using an instrument called a nephroscope. This is
called a Percutaneous Nephrolithotomy.


Ureterscopic Stone Removal
An ureterscopic stone removal procedure is performed to
remove a stone lodged in a ureter. During this procedure, a
small instrument called an ureteroscope snags the stone.
An ultrasound can also be put through the scope to shatter
the stone.


Parathyroid Surgery
Some calcium stones are caused by overactive parathyroid
glands, which are part of your thyroid gland. This causes
excess calcium, thus resulting in kidney stones. A surgeon
can perform parathyroid surgery, which stops the problem.


Neuropathic Treatment
Neuropathic treatment is a therapy that focuses on
nutrition. Many people believe that proper nutrition lead to
healthy kidney function and may discourage stone
formation.

Kidney Stones - Types

Calcium Stones
About four out of five kidney stones are calcium stones.
These stones are mainly combinations of calcium and
oxalate. Oxalate occurs naturally in some fruits and
vegetables.


Struvite Stones
Struvite stones are almost always the result of chronic
urinary tract infections. Women have struvite stones more
often than men. They come from an increased amount of
ammonia in the urine, which then turn into struvite stones.
They are often large, and are a horn shape that can
seriously damage your kidneys.


Uric Acid Stones
These stones are formed of uric acid, a byproduct of
protein metabolism. You're more likely to develop uric acid
stones if you've undergone chemotherapy, you eat a highprotein
diet or you have certain genetic factors that
predispose you to the condition.


Cystine Stones
Very few people get cystine stones. They’re usually a result
of a hereditary disorder. This disorder causes the kidneys
to excrete a lot of certain amino acids (cystinuria).

Tips for Dealing Kidney Stones

Kidney stones can be a very painful
experience. This ebook is designed to
give you ideas on how to prevent and
treat kidney stones.

1. Definition
Kidney stones start when minerals and other substances in
over concentrated urine form crystals on your kidneys.
These crystals can combine to form small, hard masses, or
stones. Most kidney stones pass into your bladder without
causing any permanent damage, but some cause
excruciating pain, while others need surgery.




2. History
Kidney stones can be dated back to the age of the Egyptian
pyramids, and they are still a common disorder today. In
fact, over the years, there have been more and more
incidences of kidney stones.


3. Symptoms
You can have kidney stones without experiencing
symptoms. If you do have signs, it probably means that
there is a blockage. Here are some of the common
symptoms:
• Intense pain that can vary in intensity over
periods of five to 15 minutes.
• Cloudy, bloody, or foul-smelling urine
• Nausea and vomiting
• Persistent urge to urinate
• Fever and chills



4. Causes
There are a lot of factors that can cause kidney stones,
including:
• Heredity
• Lifestyle factors
• Medical conditions
• Diet
• Drugs
• Climate


5. Prevention
There are lots of things that you can do that will prevent
your risk of getting kidney stones. Many of these involve
simply making a few lifestyle changes. We’ll talk more
about these lifestyle changes later in this ebook.

Kidney Stone - DIAGNOSING

X-ray
If your doctor suspects kidney stones, he may order an Xray.
An abdominal X-ray can show most kidney stones and
can also help the doctor judge changes in the size of the
stone over a period of time.


Ultrasound
Some doctors use an ultrasound instead of X-rays. An
ultrasound is safe, painless and noninvasive. The drawback
is that it may miss smaller stones.


Intravenous Pyelography
An intravenous pyelography is done by injecting a contrast
dye into a vein in your arm. A series of X-rays is then taken
as the dye moves through your kidneys, ureters and
bladder.


CT Scan
The CT scan has become pretty standard for evaluating
kidney stones. It's a fast test, can identify even the
smallest stones, and doesn't require contrast dye. The
drawback is that it’s very expensive.

Healing Inside and Out

Spiritual cleansing is a process utilized in psychic readings to dispel damaging energy. A lot of people feel that negative energy surrounds us and it responsible for a lot of difficult things that occur within our lives and psychic reading or tarot reading may help.

An aura is a subtle, luminous radiation that surrounds an individual or an object. It's similar to a halo you may see in a religious painting. If you practice meditation and are acquainted with chakras, you likely know how a clean aura may have an impact on your life.

To a lot of individuals, an aura cleansing may be sensed around individuals who are having a really difficult time and are surrounded by negativity. If these individuals don't take the time to cleanse their aura, other people might offer to do it for them.

Spiritual cleansing practices deviate greatly. What a few individuals believe is a spiritual cleansing might be considered gibberish by another. Believing in spiritual cleansing is half the battle in achieving it.
How spectral cleansing is accomplished:

There are many ways in which to utilize spiritual cleansing to cleanse an aura. A lot of individuals will utilize the help of a spiritual guide or teacher. Others will seek out the help of a close acquaintance or confidant. While strategies vary, the same ending is what is desired.
Here are a few tips to help you utilize spiritual cleansing to cleanse an aura of another individual.
1. Organize the room. Many feel this is the most crucial part of the aura spiritual cleaning procedure. Clean the room, sweep the floor, and smear or fume the room with sage to locate the positive vibration.
2. Meditate and check your chakras prior to your friend or loved one arriving for the spiritual cleansing. It's best to be a positive as you are able to be before you start the aura-cleansing project.

3. When they arrive, have them lie down and unwind. Have your acquaintance close their eyes and start to breathe in and breathe out rhythmically. Ask your friend to remain centered and not to talk during the cleansing.
4. Start the cleansing by holding your hands about 6 inches from your friend's body. Open yourself to his aura and energy. Beginning at the very top, work your way down to the feet. Remember any places that appears cold or hot, or that you sense an issue with. Have your acquaintance roll over and repeat.
5. When you've finished with this part of the aura spiritual cleansing, utilize your hands to fluff up the aura. This process is similar to how you would fluff up someone's hair. Do this step without touching your friend's body.

6. Now, beginning at that the head of the body, visualize wiping off the damaging energy. Shake your hands as though they're wet and you don't have a towel. This will help remove the damaging energy that might cling to you.
7. Go back to the head once more and start locating the hot and cold areas from earlier. If it feels hot, then attempt to project coolness and the other way around. Once complete, wipe your acquaintance down again and shake your hands as frequently as you feel you need to. It does no good cleanse another's aura, only to need a further spiritual cleansing yourself.

8. Talk to your acquaintance. Advise them to speak with a physician if you feel the hot and cold areas had something to do with your friend's health.
9. After your acquaintance leaves, be sure to cleanse the room once more and your own aura as well, to remove and trace of negativity.

superfood craze

The whole superfood craze began initially with the heavy marketing
campaign promoting the humble blueberry and although nutritionists
tend to avoid the term superfoods, the trend still continues because
marketing hype reached a crescendo. With the successful promotion of
blueberries, the term superfood now includes a variety of other foods
including acai berries, seaweed and pomegranates. As the superfood list
grows ever longer so does the claims for memory-enhancing and health
boosting merits.
No-one disputes the benefits of eating a comprehensive diet and
including nuts, berries, fruits etc but currently the vastly escalated
reputation of the superfoods are now under attack due to those querying
the targeted marketing approach and sometimes, with little scientific
research to support the claims.
It is wise to consider that eating any fruit for example would provide
ample essential vitamins and minerals and therefore, these expensive
or exotic foods are not required. Heavy, intensive marketing works well
however, and even those with limited shopping budgets reach for the
expensive carton of fruit ignoring cheaper and essentially very healthy
local fruit and vegetables on the shelves.
The old adage ‘a little of what you fancy will do you good’ seems to hold
true in this case as overloading your body- even with ‘healthy’ food, is
not necessarily a healthy thing to do. If those nutrients cannot be used
up or stored, they need to be excreted from the body otherwise they
could cause damage on a cellular level.
The best practice really is to eat a balanced diet and not be taken in by
marketing hype. If you fancy some more exotic fruits, then why not

indulge? But always think in terms of moderation and reach for apples,
oranges and bananas too as although they may not seem as exotic by
comparison, importantly, they contain masses of necessary nutrients.
A Mediterranean diet for example is as close to a perfect diet as you
might get and there has been much research into it.
So if we look at Superfoods in general, it’s wise to take a wide-angled
approach to marketing campaigns and to look at the diet as a whole
rather than targeting any one superfood as a miracle cure-all. In a way, a
holistic and rational approach must surely make sense? A well-balanced
diet containing lots of different fruits and vegetables and incorporating
whole grains and nuts into your daily diet must provide a vast cocktail of
nutritional must-haves, which will enable you to have all of your vitamin
and minerals on a daily basis.
To know more about the food that you eat is important so that you can
match your body’s needs on an individual perspective. Absorb all of the
information about various food types of course but don’t fall for
marketing hype which may not be based on scientific fact. Many foods
are superfoods because they are nutritious and provide different vital
elements, and you can increase your chances of ensuring that you
consume the right nutritional content by understanding the foods that
you eat more. This way, you are much more likely to remain fit and
healthy.
If you fancy the more exotic or expensive superfoods, then indulge and
enjoy. If it’s fresh and natural, it may well provide you with all of the
wondrous elements that the marketers claim but don’t omit to have
plenty of other everyday superfoods, so that you dictate just what goes
into your diet and not have the marketing world dictating to you.

Herbs as Superfoods

Because they offer so much in the way of nutrients, herbs really should
be included on the superfood list as they can help support the immune
system and increase nourishment to your body if there are any
deficiencies.


Aloe Vera
Aloe Vera has become highly sought after in recent years (again due to
a clever marketing surge) but it should be deemed a superfood because
it is an all-round herb that can help to combat a variety of health
conditions and problems.


Aloe Vera is a succulent that grows wild and thrives in tropical or subtropical
areas. Research verified that it has 75 healing compounds made
up of amino acids, minerals, enzymes, natural steroids and antibiotic
agents. It has so many qualities – used for bruises, burns, cuts, acne
and eczema externally but it also helps to calm the digestive system and
ease heartburn, ulcers and indigestion.


Echinacea
Echinacea has become one of the most popular and well-known herbs
for helping to boost a flagging immune system and as a pick-me-up for
warding off colds or flu bugs. It helps to stimulate the lymph flow too,
carrying harmful toxins out of the body


Nettle
Nettles – or stinging nettles, are effective for helping to remove excess
weight as part of any diet but a good cup of nettle tea first thing in the
morning can also help to stimulate the bowel and work to eliminate
wastage. Nettles also help the thyroid gland and can increase
metabolism.



Ginseng
Ginseng is a popular tonic to increase energy and has been used for
centuries in Asia. It helps to combat stress and fatigue and can even
help with fighting off infections.

Superfoods - Go Nuts and Get Fruity

Seeds, pulses and nuts contain fibre and protein. They are also low in
saturated fats. When you add to the fact that they are completely free
from Cholesterol, then you can see the benefits of including them in your
diet.


Pulses include peas, beans, and lentils. They are inexpensive and easy
to cook giving you a valuable source of protein which is believed by
many leading experts to actually reduce cholesterol levels in the blood.
They are also beneficial to diabetics because the sugars in them are
converted into glucose in the blood stream at a slower rate. This means
that it will not cause spikes in the blood glucose levels.
One thing to remember though is that although seeds and nuts and
pulses are low in cholesterol they are high in calories. So if you're on a
diet of some kind you will have to limit your intake.


Fruits are naturally sweet and colourful. Easy to eat and packed with
healthy nutrients. Everyone can benefit by including at least some fruit in
their diet. Research has shown that people who readily consume one or
two portions of fruit a day are less likely to suffer from many well known
diseases.


Fruit is rich in antioxidants and vitamin C. Antioxidants are your friends,
they roam around the bloodstream and destroy less than friendly
substances called free radicals. Free radicals are thought to be a cause
of some cancers.


There are tons of ways to increase your fruit intake. Green salad comes
to life if you add some orange segments or sliced peaches. Breakfast
can be fun as well. Just add your favourite berries and nuts to your
regular cereal.


Fruits that many years ago would have been unavailable are now
plentiful in modern supermarkets and stores. It is well worth
experimenting with fruits like mangoes, figs and lychees.


Do not overlook dried fruit either- they may be thought of as content for
cakes or pies but dried fruit retains all the goodness in its dehydrated
form as normal fruit. Dried fruit is great again in cereal if you wish to be a
little creative and is even easier to carry around with you in case you feel
like snacking.


If anti-oxidants are the ‘good guys’ that support your immune system and
work to combat those harmful elements within your body, then ‘free
radicals’ are the terror wielding extremists that wreak havoc and threaten
your well-being. These facts have been widely circulated but often
people don’t understand the importance of how a healthy and balanced
diet works.


Goji Berries
Grown on vines, these red berries have a very distinctive flavour- and
reportedly, contain 500 times more Vitamin C than other fruit per ounce.
They do have a cluster of Vitamins such as: A, B1, B2, B6 and E and
include 18 amino acids and 21 trace minerals.


Raw Cacao
Raw cacao beans have the most concentrated source of antioxidants
and boast of high quantities of magnesium which is often deficient in
even those who follow a healthy diet. Raw cacao beans also provide
iron.


Maca
Maca powder which comes from the maca root in Peru has been
cultivated for thousands of years and has long been considered a
superfood – consumed initially by Inca warriors in a bid to increase their
endurance and strength, supplements are readily available.


Acai

Acai berries formed part of the staple diet for tribes within the Amazon.
Acai berries are considered to have powerful antioxidant qualities and
contain high levels of anthocynanins.


Coconuts
Coconuts contain high qualities of electrolytes (young coconuts are best
for this) and these electrolytes are ionized salts found in your cells and
they work to transport energy throughout the body. As opposed to
drinking commercial sports drinks- which are incredibly high in sugars,
instead choose coconut water as its molecular structure is identical to
your blood plasma, so your body recognises it immediately and it is put
to good use.


Coconut Oil
Coconut Oil can actually speed up your metabolic rate helping you to
burn more calories as opposed to other saturated fats which become
stored in the cells of your body. The fatty acids in coconut oil are
converted into energy immediately as they are sent directly to your liver.


So go nuts and get fruity.

The Right Approach to Superfoods

Superfoods term first hit the headlines in 1991, following a “60 Minutes” show
that highlighted the hypothesis of Dr Renaud. He claimed to have found
essential links between the voracious French appetite for red wine, and
the lower levels of cardiac disease found throughout France in comparison to other countries.


Although the French nation consume high levels of fat from animal
sources as part of their daily diet, Renaud believed that the powerful
antioxidants found in grape skins had a significantly positive impact on
the health of those who consumed ‘moderate’ levels of red wine. The
hypothesis was labelled as “The French Paradox” by Renaud, and
ongoing studies have revealed an extensive list of superfoods that
contain similar health benefits to those found in grapes.
Much has been made about this discovery including an emphasis on red
superfoods, but green superfoods, such as wheat grass and green-leaf
vegetables, are amongst the healthiest of all. Raw vegetables have high
chlorophyll content, are packed with easily digestible proteins and
include a wider range of essential minerals and vitamins. These easy-tosource
superfoods transfuse blood effectively, serve as a stimulant to
the brain and benefit your immune system. Spinach, broccoli and
watercress are all essential green vegetables, and the cultivation of
different algae to produce superfoods with highly concentrated levels of
phytonutrients has become more popular in modern times.


Fish has been recognised as one of our leading superfoods for many
years and as well as lowering the potential for heart-related illnesses; it
also reduces the risk of arthritis and Alzheimer’s disease. Wild herring,
salmon and sardines are rich in essential Omega-3 oils and scientific
evidence shows fish to be one of several superfoods that can improve
symptoms of depression. Walnuts and fortified eggs are also high in
Omega-3 content.


Leading doctors and nutritionists recognise blueberries as one of the
most important superfoods of all. As well as being an essential source of
vitamin C and potassium, blueberries contain high levels of antioxidants
and phytoflavinoids. Fruit superfoods combat inflammation, and are a
significant contributor to most major chronic diseases, in addition,
blueberries dramatically lower the risk of heart disease and cancer. It is
important to note that the darker a blueberry is, the more antioxidants it
is likely to contain, and this is true of most fruits and vegetables that are
classified as superfoods.


Soy, fibres, tea and calcium-enriched superfoods such as dairy products
all have significant phytonutrient content that promotes improved
physical well-being and mental health, but a final word should be saved
for those with a weakness for food items that have been traditionally
recognised as being unhealthy in the past. New research has shown
dark chocolate (with a cocoa content of 60% or more) to be packed with
beneficial antioxidants, thus making it one of the most enjoyable and
popular superfoods of all.

100 Weight Loss Tips

1. Make a plan - If you want to lose weight, you need to make a plan for it. Planning involves setting your goals both short term and long term ones. With proper planning, you would be able to have an effective guide on the steps that you want to take, towards losing pounds of weight. Aside from that, it would also keep you motivated. 2. Watch sports - When you watch people playing sports, whether you are going to do it by visiting stadiums or simply watching them on television, you would see how fit the athletes are. Because of that, you would be inspired more in hitting your fitness goals. Aside from that, you might even be motivated in getting involved with certain types of sports. 3. Maintain proper posture - When you stand or sit down properly, you would not just ensure that you would be able to practice proper breathing techniques. It would also help you look thinner, aside from the fact that it can develop the core muscles of your body. Standing straight would keep your abdominal muscles tightened, which can develop the strength of your stomach and make you lose weight. 4. Make a list of the disadvantages of gaining more weight - One of the things that can provide you the motivation to lose weight is to make a list of the disadvantages of gaining more. When you gain more weight, you may find it harder to fit into your clothes. Aside from that, it can also put you at risk to certain diseases. Other disadvantages would include easily becoming fatigue, not being able to perform certain physical activities, and many more. 5. Get yourself a pet dog - When you go and visit the park, take a look around you, and you will see people with their pets. One of the things that you can observe is that, most pet owners are not fat. This is because their pets can increase their daily physical activities, when they walk them around the neighborhood each day. Aside from that, if you have a pet, you can play with him all day, without realizing that you are already burning calories. 6. Warm up before starting your workout routine - Warming up prior to starting your workout routine would give you lots of benefits. Aside from preventing certain injuries, it can also ensure that your muscles are loosened up properly. Because of that, you would be able to perform the routines the right way, and benefit from them. 7. Motivate yourself - Without the right motivation, you may not be able to reach your weight loss goals. Thus, it is best if you come up with ways to get motivated. One of the ways to do it is to imagine yourself when you have already lost weight. Aside from that, you can also list down the advantages that you can enjoy with it. 8. Inform your friends and family of your plans - Prior to taking the steps in losing weight, it is best to inform your friends and family about it. This is because, they can provide you with the support you need. They can provide you encouragement, and they can also help in preventing you from eating foods that are unhealthy. 9. Dream about losing weight - Before you sleep at nights, you should dream about what you would look like when you lose weight. You should picture yourself and the other things that you would enjoy when you already lost some pounds. This would help you get motivated just before sleeping, which would help you start your day the following morning, thinking about the things to do to lose weight. 10. Take a picture of yourself prior to taking the initial steps in losing weight - One of the best ways to monitor your progress is to take a picture of yourself just before you start. By doing this, you can compare it with a new image after weeks of doing certain things, which can help you lose weight. Thus, it is also best if you take pictures each time you lose a certain amount of weight. 11. Chew your food thoroughly - When you chew your food thoroughly, you would not just enjoy your food better, but it can also help you lose weight. This is because doing that would prolong your time of eating, which would provide your body a chance to distinguish being full. In short, when you eat slower, you would be consuming lesser amounts of foods, than eating faster. 12. Avoid sitting down for long periods of time - Sitting down for long periods of time can develop back or neck pain. Aside from that, it can also prevent you from losing weight. However, if you cannot avoid it, you can still help yourself lose weight by walking around the hallways from time to time. You can also walk around the building during lunch and break times. 13. Make use of your feet instead of your hands - It is always better to stand and make use of your feet instead of your hands, so that you would lose weight. An example for this is when you need to communicate something to your colleague, who is just a few meters away from you. Walk towards him instead of using your email, so that you can burn some calories in the process. 14. Use the stairs instead of the elevator - When you are on your way to your office, which is located at a certain floor inside the building, make it a point to use the stairs instead of the elevator. This would help you burn more calories and lose weight. Do this everyday, so that you can achieve your goals soon. 15. Park your car a few blocks away from your destination - Whether you are going to a grocery store or to your office, parking it a few blocks away from your destination would help you lose weight. Doing this would let you get some exercise, by walking a few meters to get to your destination. Aside from that, it would also help you in saving some gasoline. 16. Play with your kids more - Losing weight can be fun, especially if you have kids who are longing to spend more time with you. Schedule a playtime with them each day, such as after your work or during your lunch time if you go home. When you play with your kids, since it is fun, you won’t even notice that you are already burning more fats and calories. 17. Become a do-it-yourself person - Doing lots of things by yourself can help you lose weight. Thus, becoming a DIY person would help you in achieving your goals. What you can do is to take a look around your place, and see if there are things that need to be repaired, and do it yourself. Aside from that, you can also think of certain projects for you home, and do it from scratch, or check for DIY kits in the market. 18. Wash your car - Your car needs washing on a regular basis to keep in clean. To lose weight, instead of taking it to car washing stations, you should wash it yourself, so that you can get more exercise. Make sure to do it properly, so that you can lose weight and have a shiny vehicle as well. 19. Clean the house - Cleaning the house yourself, won’t just help in making it more beautiful, but it can also help you lose weight. Make this a regular activity, in which you can do it every weekend or so. When you do it on a regular basis, you can eventually set a routine that you can follow easily. 20. Organize the things inside your house - Organizing the things inside your house can help you lose weight. This could involve activities like arranging your books, appliances, as well as your furniture. Do it yourself, so that you would also be able to apply your own artistic sense. With that, you won’t just be losing weight, but also improve the ambiance of your place. 21. Water the plants with the use of pail and dipper - Whether you like to care for plants or not, you should water them everyday. Doing that will not just make the plants grow faster, but it can also help you lose weight. Make use of a pail and a dipper instead of a water sprinkler, so that you can do it while getting some exercise. 22. Eat oatmeal - Eating oatmeal can greatly help you in losing weight, especially if you do it in the morning. Oats are actually loaded with dietary fiber, which can naturally suppress your appetite. Aside from that, due to its high fiber content, it can also make your body burn more calories in processing it. 23. Become more conscious of portion size - The more you eat, the more you could actually gain weight. Therefore, you could still gain weight, even if you workout and eat healthy foods, if you are still providing your body with more calories than it needs. Therefore, you need to control your daily portion, so that you can lose weight. 24. Eat an apple before dinner - Eating an apple just a few minutes to eating dinner can help you lose weight, since it can suppress your appetite effectively. You can also do it during snacks. It is better to include the skin, as long as the apple has been grown organically, since it contains lots of essential nutrients. 25. Eat banana when you wake up in the morning - When you eat a piece of banana when you wake up, it would provide your body with the energy that it needs to jumpstart your day. Aside from that, it is also loaded with nutrients, which can help you maintain good health. More importantly, it can also help in suppressing your appetite naturally. 26. Drink water minutes before eating breakfast - Drinking water in the morning, especially before eating breakfast, can give you the feeling of being full. Thus, it can suppress your appetite to some extent. Aside from that, it can also help you cleanse your system more effectively by flushing out toxins. 27. Eat at home - When you eat outside, such as in coffee shops, restaurants, and fast food outlets, there is always a tendency for you to eat foods that can encourage weight gain. Aside from that, you are also not sure about how much oil they cook it with, and what ingredients were added. Thus, it is always better to eat at home, when it comes to losing weight, and keeping your body healthy. 28. Cook your own meals - When you cook your own meals, you can ensure that you are adding ingredients that are not fattening. Aside from that, you can also monitor the amount of salt you would be adding. Focus more on healthy recipes though, so that you can follow a diet that is healthy and not fattening. 29. Pack food for snack - When you work, you may want to eat a sandwich or something, whenever it is your break time. Packing food for your snack can help you ensure that you are eating healthier types of foods. Aside from that, you can also save more money along the way, since eating out for snacks can become expensive. 30. Make sure that your goals are achievable - It is very important to set goals in starting your weight loss program. However, make sure that they are achievable in a certain period of time. By doing that, you would provide yourself with more encouragement and motivation, each time you are able to reach them. 31. Buy a heart rate monitor - Monitoring your heart rate is essential in losing weight. Having a heart rate monitor with you whenever you walk, run, jog, or ride a bike, would help you ensure that you are doing your exercise routines at a pace, which can facilitate losing weight. Thus, it is best if you have this kind of device on hand very soon. 32. Do some stretching before working out - Doing some stretching routines prior to working out can help you in losing weight, since it can prevent injuries. Always keep in mind that one of the main priorities in losing weight is to become healthier. If you get injured due to lack of stretching, you will need to put a stop to your activities and postpone it. 33. Stay as flexible as possible - Staying as flexible as possible can help you maintain your sights on your goals. Keep in mind that in your work, or with your family, there are certain things that may happen, which can change your daily schedule. By being flexible, it would allow you to adjust with certain changes, and still be able to get the exercise that you need. 34. Make losing weight a competition - Losing weight can become more effective and fun if you make it a competition. Thus, it is best if you can convince someone to do it together with you. You can have your friend or your spouse as your competitor when it comes to this. After some time, check which of you is able to lose more pounds, and set a certain prize for it. 35. Get your family involved with it - Get your family involved with the activities that you need to follow to lose weight. By doing this, you would be encouraging all your love ones to attain better health. Aside from that, you can also all work together in achieving your goals, by cooking healthy meals, doing exercises together, and such. 36. Start with simpler workout routines - If you do not want to get discouraged in working out, it is best if you start with the basic routines first. Keep in mind that, since your goal is to lose weight, then basic routines can help you as much as the complex ones. Thus, stay away from the complicated routines at first, so that you can start at the right path. 37. Start at a slower pace - If you have not been exercising for quite some time, then it is best to start at a slower pace first. This would provide your body the time that it needs to adjust to the increase in physical activities. Thus, start at a slower pace first, and gradually increase it, to make it more effective. 38. Consider the needs of your body - When you workout, you should consider that your body would need some time to repair its worn out tissues. Thus, it is that you get enough rest by sleeping for at least 8 hours each night. Aside from that, your body would also need more protein, so that it can effectively build newer muscle tissues. 39. Try different things to make it more interesting - To prevent boredom, when it comes to working out, you should try different things. Try different equipments and activities, so that you would enjoy exercising more. Just make sure that you stay on certain routines for certain amounts of time, to provide it the chance to take effect. 40. Build the strength of your core - There are certain exercise routines, like squats, which can strengthen your core. Your core actually consists of your oblique, stomach, and back muscles; and, if you strengthen them, you would be allowing your body to become more effective in performing other routines. Aside from that, it can also prevent injuries to happen. 41. Add some pepper into your daily recipes - When you eat spicy foods, you would notice that it can make you sweat. This is because it can boost up your body’s metabolic rate. Therefore, add some pepper into your daily recipes, so as to make them taste better, and to lose weight. This is actually one of the reasons why people who love spices are leaner and healthier. 42. It is always better to have fresh fruits than fruit juices - Although fruit juices in most cases contain the nutrients that fresh fruits have, they are usually stripped down of the natural fibers. Fiber can actually provide you with lots of benefits in terms of losing weight, especially when it comes to appetite suppression. Aside from that, some companies may also add sugar to their fruit juices. 43. Cut down your consumption of alcohol - Several alcoholic beverages actually contain lots of calories. Because of that, alcohol consumption should be cut out or at least be kept to a minimum level. Aside from that, when you drink such types of drinks, it can affect your activities the next day. Thus, it means that it can make you postpone your exercise, and stay in bed the whole day. 44. Avoid mayonnaise as much as possible - Mayonnaise contains lots of calories and fats; and, they are usually added on different types of foods that people love to eat. Lots of sandwiches are filled with mayo, as well as other foods items. Thus, it is best to be careful in ordering foods in restaurants, since they can contain lots of mayo either added to the food itself, or as dressing. 45. Put a stop to visiting a coffee shop after work - Lots of people today make it a habit to drop by the coffee shop after a long day of work. This habit can actually prevent you from losing weight. This is because tasty coffee drinks, especially those that are cold, contain lots of fats and calories. Aside from that, drinking them would also tempt you to order pastries, which can add more to your weight. 46. Sign up for a race - If you like running, then one of the best ways to speed up your progress in losing weight is to sign up for a race. This would provide you with more motivation in increasing your pace. Aside from that, since you don’t want to be the last person to cross the finish line, you would certainly see yourself training for it. 47. Make use of skimmed milk - When you compare skimmed milk and the regular kind, they are actually the same, except for the fact that the former contains lesser fats and calories than the latter. In other words, skimmed milk still has the necessary nutrients that one needs from milk such as vitamins and minerals. However, it can help you better in losing weight than drinking the regular kind. 48. Monitor your weight - Monitoring your weight is one of the things that you can do in order to motivate yourself more in losing some of it. This is especially true, if you are able to lose a number of pounds each time you climb onto the weighing scale. To ensure that it is the case, then do it only once in a week or every couple of weeks. 49. If you are following a certain workout program, start with the routines you don’t like best - When you have a workout program that you need to follow, there is a possibility that you don’t like certain routines in it. To get the most from the program, perform the routines you don’t like at the start. You don’t want to do them at the last part, since you may already feel tired, and may have a tendency to skip them. 50. Reward yourself each time you lose a number of pounds - When you are able to reach your short term goals, it is a good idea to reward yourself each time. Although losing a number of pounds can already be rewarding, treating yourself for your favorite meal, going out with your friends, or buying something new, can provide you with more motivation to continue doing the things that helped you lose weight. 51. Put a lists on the door of your refrigerator about the negative effects of obesity - Some of the negative effects of obesity would include increasing your chances of getting affected with certain types of diseases, making you move slower, making you feel tired sooner, and so on. List these down on a piece of paper, and put it on the door of your refrigerator. This would help you think twice in eating more food, each time you try to open it. . 52. Avoid eating junk foods - Junk foods are usually filled with lots of salt and calories that can make you gain weight. Aside from that, they also usually do not contain any nutritional value. Keep in mind that junk foods are not just chips you eat in front of the TV set. They can also include burgers, spaghettis, fries, and such. 53. Hit the grocery store only after eating - When you visit the grocery store, you would have a tendency to purchase lots of food items if you are feeling hungry. It can even tempt you to buy foods that are loaded with fats and calories, when you give in to your cravings. Therefore, it is a good idea to eat, even just a light snack, prior to visiting the grocery store, so that you can avoid the temptation of purchasing more than what you need. 54. Make a plan for your vacation - If you are going on a vacation with your family, there is going to be a tendency that it can make you break your usual workout routine. Thus, it is best if you plan your vacation well. For example, book a hotel that has a workout gym inside it, or at least located near it, so that you can still have a chance to get some exercise. 55. Remove the skin from the chicken meat before cooking - Chicken is actually a good source of quality protein, since it is not loaded with fats. Chicken skin actually tastes so good with it; however, you need to remove it if you want to lose weight. This is because it is loaded with fats and calories, which is not good when it comes to losing weight. 56. Hydrate yourself by drinking lots of water - When you go through exercise routines, it is best to drink lots of water, so that you won’t get dehydrated. Aside from that, it can also suppress your appetite to some extent. In times when you feel hunger, try to drink a glass of water first, since you could have mistaken hunger for being thirsty. 57. Eat more protein - When you go through certain exercise routines to lose weight, you need to load up on protein, since it can help your body in repairing worn out tissues. Aside from that, when you eat more foods that are filled with protein, it would actually make you feel full longer, which can help in controlling your appetite. 58. Avoid salt as much as you can - Eating foods that are high in salt content is not a good idea if you want to lose weight. This is because salt can facilitate water retention in your body, as well as bloating. In addition, it can also put you at risk to high blood pressure and certain heart diseases. 59. Eat more whole grains for your source of carbohydrates - You need to eat foods that contain carbohydrates to have the energy you need. When it comes to that, it is a good idea to choose whole grains, since they contain lots of fiber, which can prolong the digestion process. Aside from suppressing your appetite, fiber can also bring down your blood cholesterol levels. 60. Cut down your consumption of soda - If you need to gain weight, sodas are your friends. However, since you want the opposite of that, then you have to avoid them. Sodas actually contain no essential nutrients, except for hundreds of calories that can make you gain weight in no time. Therefore, it is best to choose water whenever you are thirsty. 61. Choose methods of cooking that use lesser amounts of oil - There are certain methods of cooking, which can allow lesser use of oil; and, one example of it is to steam vegetables. Such kind of cooking would allow the retention of vitamins, minerals, as well as fiber, which vegetables are known for. By following this, you would be able to take in lesser oil, and be able to benefit from the essential nutrients. 62. Choose your protein sources well - You need to keep in mind that lots of foods that are have high protein content, are often associated with fats and calories as well. Thus, it is best that you choose the protein sources well, when it comes to planning your diet. Some of the foods you can consider for this would include eggs, fish, lean meat, turkey, chicken without its skin, and such. 63. Eat snacks in between meals - Eating snacks in between breakfast and lunch, as well as in between lunch and dinner is a good idea. This is because, it can control your appetite for the main meals, aside from boosting your metabolism. However, make sure to choose healthy snacks, and be mindful of your portions. 64. If you can’t avoid drinking beverages, choose those that contain less sugar - Drinking beverages is something that you need to avoid in order to lose weight. However, if you simply need to have some, then choose those that have lower sugar and calorie content. Aside from that, put lots of ice cubes into the drinks, so that they would become diluted with water. 65. Eat raw foods - Eating raw foods such as raw vegetables can provide you with more vitamins and minerals that your body needs. Aside from that, they also contain more moisture. Additionally, raw vegetables would also make your body work more, in order to get them processed. Thus, try minimizing cooking vegetables, so that they can help you more in losing weight. 66. Focus on your meal when eating - Don’t watch TV or use your computer when you are eating. When you do that, you could prevent your mind in comprehending the signals that are sent by your body that it is already full. Therefore, it can lead to binge eating, since you would feel that you are still unsatisfied, even when you have already eaten lots of foods. 67. Do things moderately - It is always best to do things moderately when you are dieting. Therefore, do not be too hard on yourself in following your diet program. It is perfectly fine to indulge yourself into eating something that should not be included into your diet, as long as you keep it in small amounts. It would make you feel less deprived, and can even help you stick on your program. 68. Never starve yourself to lose weight - When you follow diet programs that are too restrictive, it may make you starve yourself, especially when you go through fasting to lose weight. This is actually not a good idea, since it can prompt your body to go on survival mode, in which it would save all fats it has stored, and lower down your metabolism. 69. Find a partner - When it comes to losing weight through dieting and working out, it is a good idea to find a partner for it. With a partner, whether he or she is your spouse or friend, you can both help in motivating each other. Aside from that, you can even compete with each other, so that you would make it more interesting. 70. Set short term goals - It is always better to have short term goals as well, rather than sticking only to long term ones. This is because, long term goals can become quite overwhelming. With short term goals, you can ensure that you are having progress, since it can provide you an easier way to achieve results. Thus, short term goals can ensure that you are motivated enough to keep on going. 71. Become more conscious on your calorie intake - When it comes to losing weight, your body needs to burn more calories than it receives. Therefore, you should be conscious on your calorie intake; and, one of the things that you can do for that is to check the labels of the food items you buy from the store. Aside from that, you should also do your research about the calories of other food items. 72. Drink green tea to lose weight - Drinking green tea can help you lose weight, since it can boost your body’s metabolic rates. Aside from that, green tea is also known to suppress a person’s appetite. Thus, it can prevent you from eating heavy snacks. In addition, studies conclude that it can help a person’s body in burning more calories. 73. Eat a heavy breakfast - The breakfast is actually the most important meal for the day, since it can determine the kind of energy you would have throughout the day. Thus, it is best to eat a heavy breakfast meal, so that you can jumpstart your metabolism. Aside from that, it can also help in controlling your appetite, since you won’t become too hungry during lunch time. 74. Listen to good music while working out - When you work out, it is always better if you are full of energy. Aside from making sure that you have eaten a healthy meal hours before working out, you can also turn up the volume for your MP3 player, in order to become more effective in it. Good music can take your mind away from the feeling of fatigue. Thus, it can help you last longer. 75. Take a good multivitamin supplement - Always remember that when you workout, your body would also have an increased needs for certain nutrients, in order to stay healthy. Although you are following a healthy diet, there is still a chance that it can’t provide you sufficient amounts of some nutrients. Thus, it is best to take a good multivitamin supplement, just to be on the safe side. 76. Do your exercise routines outdoors from time to time - Doing your exercises outdoors can actually offer you with a lot of benefits. When you exercise outdoors, it would allow you to breathe fresh air. Aside from that, when you do it at the park, you can meet new friends, who may also want to join you. This would also prevent you from getting bored of your usual routines. 77. Be conscious of the negative effects of staying late at nights - When you stay late at nights quite often, it can expose you to lots of negative effects, which can make you gain more weight. Some of these would include lowering down your metabolism, becoming sleepy the next day, triggering binge eating, and many more. 78. Visit your doctor prior to working out - Whether you have a certain medical condition or not, it is best to visit your doctor before getting started with your workout program. This is to ensure that you are fit in going through certain types of workout routines. Aside from that, your doctor may even provide you with suggestions on the better ways of losing weight. 79. Read stories about people who were able to lose weight successfully - One of the best ways to maintain your motivation in losing weight is to read stories of people, who were able to attain it. This is because, it would remind you that hitting your goals is indeed very possible. Aside from that, lots of these stories are truly inspiring. 80. Avoid processed foods - Highly processed foods can make you gain more weight, since they are usually filled with salt and calories. Aside from that, since they have gone through lots of processing, they are easily broken down by your body’s system, which means that they would not make your body spend lots of energy to absorb them. Furthermore, processed foods contain lots of preservatives, which can put your health at risk. 81. Eat foods that have higher fiber content - There are lots of foods that have high fiber content, which are available in the market. Providing your body with lots of fiber can result to losing weight, since it can prolong the process of digestion. In other words, it would make you feel full longer, thereby, suppressing your appetite naturally. 82. Build more muscles to lose more fats - If you want to achieve weight loss faster, you can actually do some weight training for it. You don’t have to follow routines done by professional bodybuilders for this. Simple weight lifting with dumbbells can already do the trick, especially if you can put enough pressure on your muscles. Doing this would make your body burn more calories, even when you are no longer doing anything, since it would spend more energy in building more muscles. 83. Give your muscles a break - When you workout, whether you are going to do some weight lifting or simply just cardiovascular activities, you should also give your muscles a break. This is because you don’t want to strain them by providing them with too much work, since it can put you at risk to injuries or certain types of diseases. 84. Never skip meals - Skipping meals is the last thing you want to do if you want to lose weight. Doing it can actually make you gain weight, instead of losing some, since it can trigger your body to lower down your metabolism. Aside from that, it can also prompt your body to save its reserve energy. Moreover, skipping meals can also trigger binge eating. 85. Losing weight should be done in a healthy way - In losing weight, you should always keep in mind that you are doing it to become healthier. Although losing weight to lots of people is healthy, doing it in an excessive manner can also result to something negative. Thus, when you choose a diet, make sure that it can provide you with the nutrients your body needs. Aside from that, you should never overwork yourself. 86. Explore other forms of exercises - After doing the same kinds of workout routines for a certain period of time, it can become boring to you. Thus, it is best to explore other forms of it, so that you can get rid or prevent boredom. Try to check other forms of exercises through exercise videos on the internet if you want to, so that you can simply follow the instructions given. 87. Eat more times in a day - Contrary to what other people may think, eating around 5 to 6 times in a day can actually help in losing weight. The reason behind this is that, you would actually be providing your body with food to process on a constant manner, which can result to boosted metabolism. Aside from that, with constant food on your stomach, you won’t feel too hungry for lunch or dinner times. 88. Eat healthy snacks - Eating in between meals is actually a good idea, since it can suppress your appetite effectively. However, you should still be conscious on the types of foods you eat during snack times. There are lots of snack items in groceries these days, which are nutritious. Choose those that are filled with dietary fiber, so that you can extend your feeling of fullness. 89. Watch TV only when you are done with all the things you need to do - Getting hooked with watching TV can become a hindrance in achieving your weight loss goals, especially if you do it in the morning. Therefore, get in front of the TV set, only when you are already done with the things you need to do for the day. This can become your way to relax after a hard day’s work. 90. Cook with the use of a non-stick cookware - Non-stick cookware are available in most grocery stores these days. Using such types of cookware can help you a lot in losing weight, since you won’t have to use oil with them. Choose those that are made in good quality though, so that the non-stick pan would last a long time. 91. Avoid people in the gym who are too talkative - There are times when you bump into someone in the gym who does not know when to stop talking. You should avoid such types of persons, since they can make you lose your focus on what you need to do. Keep in mind that you are at the gym to lose weight, and not for chit chat. 92. Avoid fad diets, especially those that have unrealistic promises - If you do your search through the web, you would come across lots of fad diets with unrealistic promises. These diets can make you go through very restrictive methods in losing weight. At the start, they may help you achieve your goals, but since they are too restrictive, most of them cannot guarantee long term results. 93. Buy clothes that are smaller - Buying smaller clothes can provide you with more motivation in losing weight. It can offer you the kind of challenge that you are looking for. Make sure though that what you are trying to do is achievable, so that you won’t get discouraged. Aside from that, buy clothes that can really make you look good, so that you would be excited in fitting into them. 94. Eat in restaurants wisely - Eating in restaurants on a regular basis can make you gain weight. Thus, doing it just on certain occasions would be better. Aside from that, you should also be mindful on the foods that you order. Avoid foods that have been deep fried. On top of that, you should also choose foods from the menu that are less fatty. 95. Get enough sleep - When you deprive your body with its needed time to rest, you would actually be lowering down your metabolic rate. This can result to becoming sleepy the next day, due to lack of energy. Aside from that, when you lack sleep, it can make your body compensate for it, by boosting your appetite. 96. Get some time to relax and relieve stress - Stress can become one of the things that can make you gain more weight. This is because, when you are under a lot of stress, you might consider eating lots of foods as your outlet. Thus, you should look for ways to become stress free, such as watching a movie, listening to good music, and practicing yoga. 97. Check out exercise videos on the web - If you don’t have time to go to gyms to workout, keep in mind that there are exercise videos available on the internet today. Most of these videos can be accessed for free. Thus, all you need to do is to download them, and watch and follow them anytime you want. Such videos can show you different types of routines; and, all you have to do is to select the ones you like best. 98. Limit your coffee intake - Limiting your coffee intake can help you lose weight, especially if you usually use cream and sugar with it. However, this does not mean that coffee itself, can actually cause you to gain weight. Drinking coffee can actually boost your energy, which is good to use just before going to the gym. Aside from that, recent studies indicate that it does not dehydrate you as what others would say. 99. Make sure to keep yourself as active as possible when attending parties - When you attend parties, there is always a tendency to overeat, or to drink lots of sodas that are loaded with calories. To make sure that you won’t gain too much from it, you should be as active as possible. Go around and chat with your friends for the most part of it. Aside from that, when there are people dancing, then you should join them. 100. Gather more information about losing weight as much as you can - Becoming knowledgeable about losing weight is one of the best things that you can do to achieve it. You can do your research through the internet, or by buying books about it. However, you should also apply what you would learn, so that it would be put into good use. 101. Get yourself tested for body fat - If you want to make sure if you are able to hit your goals or not, then you can get yourself tested for body fat. Getting tested does not have to be done on a weekly basis. You can do it prior to starting your program, and again a month or two after. Some gyms offer it at reasonable prices; thus, you should visit them soon.