Healthy Living

How To Lose Weight In A Week – And Keep It Off For Years

how to lose weight in a week

Have you ever wondered about how to lose weight in a week?  

While burning fat in just 7 days sounds impossible, it’s not… especially if it’s urgent – or you’re desperate enough!
So let’s talk about how to lose weight in a week, and…

Why The Quickest Way To Lose Weight May Not
Help You Keep It Off Over The Long Run
…And What YOU Can Do About It!

In general, crash diets and fast diet practices are not recommended because they are risky and only modestly effective. But if you’re losing sleep worrying about how to lose weight in a week, then here are some ideas to help.

No, you won’t take dangerous drugs or supplements, or starve yourself to death, or give up  your favorites to survive on leaves and salads. Figuring out how to lose weight in a week can actually be a lot of fun!

How to Lose Weight… in a Week!

  • Make small sacrifices.
  • Stick with a plan.
  • Follow a system designed by a qualified nutritionist.
  • Persist with it for 7 days.

That’s it.
Now, here are some details…

1. Drink Plenty of Water

Drink Water
Drinks like beer, alcohol and smoothies (as well as energy drinks) are loaded with calories that’ll add on fat. Worse, they don’t satisfy your craving for food, forcing you to also eat more.
Electrolytes and salts in these drinks also retain water which causes bloating and weight gain. Shifting to plain water instead of these drinks will help you lose weight in a week. Flushing out toxins and speeding up your body’s metabolism helps burn off fat.

2. Don’t Eat Bread or Spaghetti

White flour is rich in carbs which add weight. Just a sandwich or pasta can cause weight gain in the form of belly fat. This isn’t easy to burn off or camouflage.
Eat whole grain products, fruits and vegetables for a week. The higher fiber content prevents weight gain and even cleanses your body of waste.

3. Do Cardio Exercises

Working out will burn off calories. Cardio exercises that involve larger muscle groups like the shoulders and thighs are most effective at burning fat. Kickboxing, jogging and fast walking can lower fat and increase calorie consumption.
Short and intense bursts of exercise can work better than slow but long workouts.

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4. Drink Black Coffee

Black (or skim milk) coffee speeds up metabolism and burns off fat. If you drink a cup of java before exercise, the workout burns more calories and is the only drink which is better than water in helping you lose weight in a week.

5. Sex Helps

How to lose weight in a week? Enjoy a more active sex life! A fun way to get rid of fat is having sex every day, for the next week.
Position is important. Get on top and work hard grinding and rocking to lose more fat. 140 calories are burned during an active session, at the same time releasing feel-good hormones which speed up metabolic rate.

6. Sleep Well

An extra half hour of sleep at night will help you lose more weight quickly. Get at least 6 to 8 hours of rest for the week when you’re eager to lose weight.
If you sleep well, you’ll notice that you no longer crave sweets, chocolate or high carb foods when your body is rested and relaxed.

Now you know how to lose weight in a week.

Other aids like anti-gas pills and laxatives, intense exercises like squats and pushups, diuretics and others will work in the very short term.
The idea is to avoid harming your body while accomplishing your goal of how to lose weight in a week. These 6 tips will come in handy, especially when you put them to work alongside a proven program like the 14 Day Rapid Fat Loss Plan.
Are you ready to give this powerful rapid fat loss system a try?

14 Day Rapid Fat Loss Plan

Made of 6 comprehensive modules in all, Shaun Hadsall’s guide “The 14 Day Rapid Fat Loss Plan” teaches simple yet effective fat loss secrets for natural weight loss and to get rid of belly fat.
It reveals little known ways to reduce thigh fat and belly fat – so you’ll lose weight in a week.

Let’s Explore The Science Behind How to Lose Weight in a Week

Many rapid fat loss courses and books focus on what carbohydrates you can consume and when you can eat them.
Following a carefully planned schedule ensures that carbohydrates are converted into energy for your body’s needs and not stored away in the form of fat. This is an important element in losing weight fast.
By following Shaun Hadsall‘s popular 14 day rapid fat loss plan, you will not waste time on any useless, low-carb type crash diets typically recommended by other diet programs.
You can load up on enough calories to sate your hunger and never again face calorie deficits which leave you with food cravings all the time. You…

  • You’ll not be run-down with zero energy in your system.
  • You will not feel deprived of your favorite carbs.
  • You won’t even have to count your calories or measure how many grams of food  you eat.
  • You’ll not feel like an odd-ball at family gatherings and social programs, avoiding food to stick with your restrictive diet.
  • Your metabolism will not slow down after you deprive your body of essential calories.
  • Your fat-burning hormones will work full-time without being suppressed.
  • You will not lose strength or your lean muscle in this system. (Muscles burn more calories than other tissues in your body.)

Your lean muscles are your assets, and losing them by crash dieting is one of the biggest mistakes you can make in your bid to lose weight and improve fitness.

That’s not how to lose weight in a week.

Since there is no “dieting” involved in this program, you don’t need to obsess over the type of food you can eat or how much of it you eat.
In terms of how to lose weight in a week, the advantages of using the 14 day rapid fat loss plan are:

  • 1. The program is very easy to read and follow, as the author has a straightforward writing style, and is an expert in the field of fat loss.
  • 2. He offers many real-life scenarios and tested methods with testimonials from people who have successfully used his system.
  • 3. The system does not recommend starving yourself. So you are always sated, satisfied and have enough energy to deal with all tasks at hand.

The 14 day rapid fat loss plan is easy to follow. The program is affordable and works incredibly well for those who use it. It offers a 100% money back guarantee within the first 60-days of buying the course.
14 Day Rapid Fat Loss Plan
Like any other rapid weight loss plans, you must commit to the program for it to really work.
If you refuse to follow the system outlined in the course, your results will not be as rapid as expected. In any case, you will see significant changes in your body weight.

Lose Weight Naturally. An Unusual Guide To Rapid Fat Loss That’s Easy, Effective & Safe

How To Lose Weight In 2 Weeks

Here Are The 4 Best Kept Fat Loss Secrets!

People often confuse weight loss with fat loss.
When researching how to lose weight in a week, they follow a detrimental weight loss program. It leads to sacrificing useful muscle tissue instead of burning off fat.
That’s neither healthy nor effective in the long run.

So how to lose weight in a week – and then keep it off?

Your body tries to cling on to every last fat cell as a reserve source of energy in case of starvation. It will even let muscle tissue melt away to generate energy, when you prolong the period of carb deprivation.
This happens whenever you deprive your body of required nutrition through crash diets or other fads. You need a minimum daily calorie requirement in order to perform all your bodily functions.
So how to lose weight in a week? Here are 4 things to do.

1. Eat healthy

1200 Calorie Diet Plan For Week
Calculate your calorie requirements based on age, height, weight, activity level and gender.
You may want to create a slight deficit. But don’t choose a near-starvation diet where your body goes into lock-down mode and starts hoarding every carb you consume.

2. Build Muscle

how to lose belly fat
Muscle is the best calorie-burning tissue in your body. Aim to build more muscle as it helps burn off extra fat.
Five kilograms of muscle burns 350-500 calories/day. So you will get rid of an equivalent of one kilogram of fat every week even by doing nothing, provided you have enough muscle mass. Strength training is the key to building muscle.

3. Eat More Protein

Burgers and Rapid Fat Loss
Proteins help build muscle. Aim to include more protein in every meal. Try to eat 1 gram of protein for every pound in body weight.
Proteins keep up your nitrogen levels. The higher nitrogen helps in muscle growth and repair.
Protein also has the advantage of using up large amounts of calories on digestion. So for every 100 calories of protein intake, you spend 30 calories burning it off.

4. Cardio exercises

how to lose belly fat
Choose a cardio exercise that you love and enjoy. There are dozens of ways you can burn-off calories, like aerobics, cycling, dancing, walking, swimming, jumping rope, jogging, yoga or Pilates.
Pick an exercise that you enjoy doing. If you feel bored, find a group of people to exercise together with. That way you’ll enjoy the journey into discovering how to lose weight in a week.

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Lose Weight In 14 Days

Shaun Hadsall’s 14 Day Rapid Fat Loss Plan essentially relies on two reliable concepts to achieve rapid fat loss.
It requires:

  • intense workouts along with
  • a diet based on Macro-Patterning

to achieve complete change in body structure and shape.
The program focuses on how to lose weight in a week and relies on using carbohydrates to lose excess fat.
Unlike other diet books which recommend that you shun all carbs, Shaun Hadsall’s program is based on the fact that carbohydrates are essential sources of energy for the body. Not consuming carbs causes the body to hoard every bit of unused carbohydrate in the form of fat in the body.
The system is based upon 3 kinds of days –

  • deplete days,
  • cheat days and
  • carb baseline days

The goal is to try and stimulate the fat burning hormones to convert fat stored in the abdomen area into energy and recharge your body, which is how to lose weight in a week.
Dieters who have tried different weight loss products over the years will see that this system works well for them.
But the right plan alone isn’t enough. You also need…

Discipline and Commitment

In order to achieve your goal of how to lose weight in a week, you will require focus and determination.
A disciplined approach to weight loss guarantees results. But the journey is not easy.
It is tough, hurts, and will leave you with sore muscles and sweaty gym clothes, feeling hungry and maybe craving your favorite high-carb snacks and meals.
Any effective program uses high intensity interval training and relies heavily on concepts fine-tuned by trainer and nutritionist Bill Phillips. Shaun Hadsall’s ’14 Day Rapid Fat Loss Plan’ achieves the popular target of helping participants lose weight fast through a combination of

  • eating fewer calories,
  • not disrupting carbohydrate and fat metabolism, and
  • encouraging physical workouts to build muscle and enhance fitness.

Want To Learn How to Lose Weight in a Week?
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So, You Want to Learn Exactly How to Lose Weight in a Week?

Of course you do!
The entire world is in a hurry.
Everything is happening fast. Faster than ever before. Blink, and you’ll miss it.
So it’s no wonder that you, like every other dieter and bodybuilder, expect quick results with weight loss.
The key challenge, however, is to figure out how to lose weight in a week – and do it in a way that it stays off for the long run?
If you’re in a rush, here’s the answer in a nutshell…

The only effective way to lose weight fast and keep it off is to follow a low calorie diet… and stick with it over months, or even years.

Turns out that isn’t quite as easy as it sounds.
But it’s possible… if you know the secret to success. Let’s talk about some quick ways to lose weight.

How To Lose Weight In a Week With Rapid Diets

How To Lose Weight Fast

  • One popular way to lose weight in a week is through a juice cleanse, also known as the Hollywood diet. When you only drink juice from raw vegetables or fruits for 3 to 7 days, you’ll lose weight in a week… while eliminating toxins from your body.
  • Another idea for how to lose weight in a week is the Master Cleanse. In this method, you only drink lemonade with cayenne pepper and maple syrup for 16 days. The Master Cleanse is often used to get rid of toxins rather than purely to lose weight fast.
  • Water diets, where you drink 8 cups of cold water every day, will suppress appetite and force you to reduce portions of food. This helps reduce weight rapidly.
  • Soup diets claim to help you lose weight fast.
  • Fasting achieves the same end by bringing all calorie intake to a stop.

But which is…

The Quickest Way To Lose Weight

The various rapid diets, including Mediterranean, Paleo and Whole 30 diets are indeed quick ways to lose weight in the short term.
However most of them will eventually lead to a slow (or rapid) return to your baseline weight… after the intense dieting period ends.
That’s why if you’re seeking information about how to lose weight in a week, you should draw up an eating plan to take you step by step along the quickest way to lose weight – and keep it off.
You should get into the habit of counting calories and making sure that you always stay within your limit.
Foods that suppress appetite will help you lose weight fast. Examples of such food include:

  • oatmeal
  • eggs
  • grapefruit
  • green leafy vegetables
  • dark chocolate
  • apples

Keep Track To Lose Fat Fast

To learn how to lose weight fast, you must first know where your calories are coming from.
So record everything that you eat in a food diary. Then, after a week or two, analyze your eating habits and see what triggers tempt you to snack or overeat.
Another way to lose weight in a week is to limit portion sizes.
Buying smaller quantities and cooking lesser amounts will reduce your calorie intake.
Never skip meals. This prevents hunger triggers that lead to snacking and weight gain.
Sometimes, the answer to “How to lose weight in a week?” is simple…
Stop drinking soda and sugary drinks.
Just a cup of latte can add 500 calories to your diet.
Soft drinks, energy juices and alcoholic beverages are high in carbohydrates and lead to weight gain. To lose weight fast, drink water instead.

How to Lose Weight in a Week – With Treatments

Lose Weight Quickly

Weight loss treatments can help lose weight fast.

  • Saunas make you sweat buckets, shedding water weight within minutes. This is one of the quickest ways to lose weight.
  • mineral body wrap is another quick way to lose weight. They detoxify your body, melt cellulite and burn excess fat off your waist or arms.
  • Other treatments like lipase wraps, hot body wraps and European body wraps can help tone your body and improve your skin while being a quick way to lose weight.
  • Spas and health clubs offer colonic irrigation treatments to help you lose weight fast by eliminating bowel waste. Though effective at weight loss, the procedure has some dangers.
  • Liposuction is one more idea for how to lose weight in a week through surgical fat removal. It carries significant risks and must be performed by a qualified medical professional.

How To Lose Weight In A Week By Exercise

Quick Ways To Lose Weight
Most people who are looking for quick ways to lose weight are not interested in exercise.
Why not?
Because it involves some effort and it can take a while before effects are visible.
But what’s great about how to lose weight in a week through exercise is that your results are sustained and can last for many months, or even years.
Set aside enough time for exercise. Walking, jogging or an active hobby like gardening or swimming are excellent ways to lose weight fast.
Another approach to rapid fat loss is circuit training, where condensed workout routines take just a few minutes, which makes them ideal for even the busiest people to fit into their hectic schedules.
A word of caution: In search of quick ways to lose weight, don’t take shortcuts or over-do exercise routines.

  • Be realistic.
  • Start small.
  • Go slow.
  • Work your way up to more intense workouts.
  • Make your exercise routine fun.
  • Play games or sports.

All of this can make your quest for rapid fat loss more enjoyable.
As you’ve seen, there are several answers to how to lose weight in a week. It’s better, though, to make sure that the quickest way to lose weight also serves to keep it off for the long term.
So, how to lose weight quickly?
By a combination of

  • rational dietary moderation
  • regular exercise, and
  • some weight loss treatments

The best and most sustainable methods weave these 3 concepts into a program that’s easy to follow and fun to follow.
Shaun Hadsall’s brilliant “14 Day Rapid Fat Loss Plan” is one of them. Check out this detailed review and visit the official website to learn more.

Try 14 Day Rapid Fat Loss for yourself from the official website.Official Site

How To Lose Weight In A Week … And Then Stay Thin Forever

How to lose weight in a week – and then remain thin forever?

If you’re sick and tired of crash diets and rapid fat loss plans that force you to jump through hoops to shed a few pounds – only to have them creep right back on when you’ve finished the program… you’ll love this.

Look, I understand that you want fast results… maybe even within a week.

So here are some quick and effective tips on how to lose weight in a week.

These are healthy measures that won’t harm your body. And while fad diets won’t give you lasting results, these methods will.

You’ll learn how to lose weight in just one week – but do it in a manner that will keep those extra pounds off for many years to come.

You’ll safely get rid of 3 pounds every week by following a healthy system of eating and regular exercise.
So if you’re ready, let’s talk about…

How To Lose Weight In A Week

1200 Calorie Diet Plan

Understand this. When you burn off 500 calories more than the amount you eat, and do this every day for a week, you’ll shed 2 pounds.
For faster fat loss, add exercise which will burn off more calories.
There’s a limit to doing this healthily, though.
You shouldn’t cut calories lower than the point where you lose over 5 pounds in a week. That can have serious harmful effects. To lose weight in a week, you must have a strategy and plan that’s both effective and safe.

How to lose weight in a week and keep it off?

The “secret” is simple.
Don’t just cut fluid retention. That’s a temporary quick-fix.
Whenever you cut salt and starch, you’ll lose weight dramatically – and then put it right back on.
Instead, focus on other methods of rapid fat loss.

Diets To Lose Weight In A Week

Whenever ethical nutritionists are asked about how to lose weight in a week, they have a standard response.

“Follow the diet plan.”

And then, they’ll hand you a diet plan. It’s often a simple plan that includes:

  • fruits and vegetables,
  • egg whites and soy,
  • poultry and fish,
  • non-fat dairy and
  • lean meat.

Eat vegetables because they fill you up and lower appetite for snacks. Drink a lot of water, for the same reason.
Don’t buy unhealthy or fattening food. Out of sight is out of mind. Develop healthy eating habits. Never skip a meal.
With this simple advice, you’ll be amazed at how easy it becomes to lose weight quickly.

Journaling To Lose Weight In A Week

Lose Weight In A Week

While planning to lose weight in a week, make sure you keep meticulous and detailed records.

  • Maintain a food journal.
  • Enter everything you eat or drink in it.
  • Review your journal periodically.

This habit will show if you’re on track or slipping away from your plan.
Also record your thoughts and feelings at the time you eat. This will help identify if specific moods or emotions are responsible for binge eating particular kinds of food, and will help you lose weight faster.
Whenever you notice an eating pattern that interferes with your goal to lose weight in a week, make sure that you break it. Get a nutritionist’s help if necessary.

Lose Weight In One Week With Exercise

You can ensure that you lose weight in one week with the right kind of exercise.

  • Cardio exercises burn calories. This helps with fast fat loss. But don’t overdo it to the point where you’re too tired or get hurt. Otherwise you’ll give up and not be able to reach your weight loss goal.
  • Interval training is helpful. You can try brief periods of intense exercise followed by a period of more gentle exercise. This keeps your body burning calories steadily, and you’ll lose weight in one week without even noticing it.
  • A mix of strength training and cardio exercises works best when you want to lose weight in one week.

How To Lose Weight In A Week With Fad Diets

How To Lose Weight In One Week

Do fad diets really work?
Crash diets are appealing. A friend tells you she lost 3 pounds over a weekend by following one. Immediately, common sense goes out the window. You, too, want to lose weight in a week… and are eager to give that diet a try.
Don’t do it!
Listen, if it’s too good to be true, it probably ain’t.
You might lose weight in a week by taking laxatives, detox pills, or by going on a complete fast and guzzling down supplements that suppress your appetite.
And sure, you’ll drop a pound or two.
But they’ll pop right back on a week or so later. To lose weight in a week and keep it off, you need to

  • modify fundamental habits and behaviors,
  • alter calorie intake while
  • building muscle and
  • changing the way your body metabolizes food.

You can do it – and do it fast, so that you’ll lose weight in a week –

  • by following an eating plan that reduces your calorie intake, and
  • adapting an interval training exercise plan that burns more calories.

Exercise and dieting shifts your metabolism to one that’s geared to rapid fat loss, while building up muscle and melting away unhealthy fat.

That’s how to lose weight in a week – and stay thin forever.

Following a structured plan designed by a professional can help keep it safe. “14 Day Rapid Fat Loss” by Shaun Hadsall is one such program I recommend strongly.
Take a look at what this involves by visiting this link or check out the official website here. If it sounds right, give the program a try.

Try 14 Day Rapid Fat Loss for yourself from the official website.Official Site

Quick & Easy Ways To Lose Weight Fast

How To Put The Fun Back Into Weight Loss!

By now, surely you’re convinced that it is possible to lose weight fast.
You can even shed those troublesome extra pounds in as little as 14 days – or even one week.
The good news is that it doesn’t have to be difficult – or painful.

  • don’t have to go hungry or starve yourself of your favorite kind of food.
  • won’t need to exercise iron willpower or motivate yourself to resist eating.
  • can suppress your appetite, lose weight fast and improve health.

And all it takes are three easy steps to get there!

1. Stop Eating Carbohydrates

Lose Weight Fast

Starchy food and sugar is loaded with carbs. Whenever you eat food rich in carbohydrates, your body produces and releases insulin to metabolize it into glucose, which is then used for energy (or stored as fat).
When your body runs low on glucose, insulin levels drop and counter-hormones like glucagon kick in. These drive fat out of the stores and your body burns it for energy.
At the same time, your kidneys eliminate salt and water that helps you lose weight fast.
Contrast this against regular crash diets or fad diets that prohibit all types of food, leaving you hungry and unsatisfied all the time.
The hungry feeling makes you crave carbohydrates, and whenever you indulge that desire you will increase insulin levels which keeps the cycle of fat storage going.
Once you reduce carbs to a modest level, you’ll consume fewer calories without feeling unduly hungry and your insulin levels will remain low consistently. This dampens your appetite so that you can lose weight fast without feeling hungry most of the time.

2. Eat More Vegetables

How To Lose Weight Fast

Diets poor in carbohydrates alone are fads. But so are diets that prohibit all kinds of food, forcing you to starve on just water or a few grains and cereals.
An effective diet to lose weight fast will include protein, fat and vegetables.
Good food sources of protein are meat (chicken, lamb, pork, bacon), fish (salmon, trout) and eggs.
Vegetable protein is generally of poorer quality and not a good replacement for animal protein. Vegetables with lower carbohydrate content are cauliflower, spinach, Brussels sprouts, cucumber, celery and broccoli.
Eating more of them is safe and won’t add to your calorie count.
Including a source of healthy fat like butter, olive oil or coconut oil in moderation balances out your weight loss diet.
Smaller, more frequent meals are more effective at achieving rapid weight loss. Follow a low carb meal plan and find yourself some good low carb recipes to make this easier.

3. Get Some Exercise Regularly

how to lose belly fat
Exercise isn’t absolutely essential to lose weight fast. But it definitely helps speed up the process and keep your weight loss sustained by replacing surplus fat with healthier muscle.
That’s why you should visit the gym 3 to 4 times a week.
Begin your workouts with a set of warming up exercises. Get a trainer or coach to help you out, if you’re doing this for the first time.
Burning calories is only one of your goals from exercise. The more important one is melting away fat and replacing it with firm muscle mass.
If you’re definitely against weights training (which is highly effective at building muscle), then focus on cardio workouts and aerobic exercise routines that burn calories.
Running, walking briskly, jogging or swimming are good options.

How To Lose Weight Fast By Exercise

Enjoy Cheat Days

Many diets, including the “14 Day Rapid Fat Loss Plan“, include “cheat days” when you can eat more carbs.
Don’t go overboard and gorge yourself. Stick to healthy carbs and eat them in moderation even on those days. Potatoes, oats and quinoa are good choices.
Cheat days actually have some metabolic advantages.
They regulate hormonal levels including growth and thyroid hormone and leptins. Some weight gain is natural because of these carb rich days, but much of it will vanish over the next 2 or 3 days.

Other Tips To Lose Weight Fast

Once you have controlled carb intake, eat more protein and vegetables, and exercise at least thrice every week, you’re pretty set to lose weight fast.
But here are a few more things you can do:

1. Drink water. Not only does is reduce appetite, water also washes away excess salt and toxins in your system, making you feel healthier.

2. Buy smaller plates. It’s a strange psychological trick, but smaller plates lead to eating smaller portions.

3. Sleep well. Get 7 to 8 hours of sleep daily. It has incredible value from a health perspective, and even helps weight loss.

4. Avoid stress. Do it as best as you can. All stress related hormones are detrimental to fat metabolism and will make you put on weight.

If you follow these methods, you can expect to lose as much as 5 to 10 pounds in the first two weeks, and continue shedding 3 pounds every week for many months.
What’s even better is that you’ll lose weight fast and keep the weight off by replacing your unhealthy fat with firm, healthy muscle.
You’ll also become a fat burning beast with a focus on eating healthy and staying fit.
Stop thinking about weight loss as a painful, self-defeating process. You no longer need to starve yourself to death.
Just make an intelligent shift in what you eat and how you exercise. The results will be transformational.
The best and most sustainable methods weave these concepts into a program that’s fun. One such is the “14 Day Rapid Fat Loss Plan”.
If you’ve not heard about it before, be sure to check out this detailed review and visit the official website to learn more.

Try 14 Day Rapid Fat Loss for yourself from the official website.Official Site

10 Ways To Lose Weight Fast – And Keep The Fat Off Forever

Millions of people around the world want to lose weight. Many of them are looking for ways to lose weight fast.
And some are hopeful of being able to lose weight in a month, or even lose weight in 2 weeks!

Fast. Instant. Immediate.

These seem to be the watchwords of dieters and fat loss fanatics these days.
So, are they dreaming?
Or are there really ways to lose weight fast without risking harm and injury, or achieving only transient results?
There is a good and effective way. And it’s relatively simple, too.
All it takes is for you to make some healthy changes in your lifestyle. Making these changes can have dramatic effects on your weight, shedding 10, 20 or even 50 pounds.

Ways To Lose Weight Fast

Cutting down the number of times you eat out to once a week and changing the things you order when you do can help with fat loss.
Home cooked meals are less fattening and healthier.
Avoiding snacks is another useful way to lose weight fast. Big bags of chips and candy bars are the usual culprits. Skipping that aisle on your next visit to the supermarket can have an effect on your weight.
Eat a heavy breakfast to kickstart your day. At least 300 calories eaten at the start of your day will set the tone and provide you with enough energy to be more productive.
A sandwich and a fruit (like an apple) can help you lose weight fast without harming your body or leaving you run down and tired. (Get a complete meal plan – click here)

Fast Ways To Lose Weight

There are many other fast ways to lose weight.
Exercising is one of the more effective ones. Even a short workout of five to ten minutes can help you lose pounds.
Jumping jacks and crunches are good. You can do them while watching TV or listening to music.
Stand up while reading a book or magazine, walk around the house or dance.
One more fast way to lose weight is to stop smoking and replacing that activity with frequent visits to the gym where you’ll work with a trainer. Just this one change will help you lose weight.

Lose Weight In a Month

1200 Calorie Diet - Monday
What if you’re in a hurry and need to lose weight in a month?
You need a fat burning plan that’s a little more intense if you want to get rid of those extra pounds of flab in 30 days.
However, this does not mean that in looking for ways to lose weight fast, you must try out fad regimens or take risks with your health and wellbeing.
While rapid fat loss is a desirable goal, it should not become an obsession. Always remember to do whatever is healthy over what gives faster results. There are many ways you can lose weight in a month.
Drinking plenty of water instead of juice, soda or even energy drinks and smoothies will help you reduce your calorie intake by around 100 calories each time.
The liquid calories are unsatisfying while electrolyte disturbances they cause lead to bloat and weight gain.
Avoid eating calorie rich foods like white bread and pasta. Replace them with a vegetable salad or whole-grain bread products.
Working out daily can help you lose weight in a month. Cardio exercise routines are most effective in burning off excess calories.

Lose Weight In 2 Weeks

Quick Ways To Lose Weight

Some people want to lose weight in 2 weeks. Unfortunately, they turn to various fad diets or use temporary measures that will not give lasting results.
Colon cleanses and near-starvation diets might help you reach a weight target within a specified time frame. But they will not give you long-lasting results, and run the risk of causing some harm in the process.
It really isn’t much harder to lose weight in 2 weeks.
The principles are the same. A few additional things you might try include:

  • Drinking coffee before you workout can speed up metabolism, burning more calories for the same degree of exercise.
  • Having sex every night is both pleasurable and helps reduce weight. This is among the more popular ways to lose weight in 2 weeks!
  • An alternative is to do push ups and lunges 4 times a week to get similar exercise to your major muscle groups, losing fat and building tone.
  • Sleep well for at least 7 to 8 hours every night. The relaxation and reduced stress levels can help you lose weight in 2 weeks.

All these ways to lose weight fast are healthy and simple, though not easy.
You’ll require some discipline and persistence, but the results are well worth the effort. For a more structured approach to fat loss, follow a good program like the “14 Day Rapid Fat Loss Plan”.

Official Site

How to Lose Weight In A Week : 4 Proven Ideas

How to lose weight in a week?
More than two billion people worldwide suffer from obesity. This startling statistic shows you why weight gain is such a major issue both globally and individually.
It is prudent to devise some clever ways of keeping in shape.
These ways do not have to be expensive or time consuming. Instead, they should be effective, efficient and fast.
Here is how to lose weight in a week.

1. Change Your Current Diet

Rapid Fat Loss
Fast food is the norm in modern society. People often grab a burger, fries and a soda among other kinds of fast food because these foods are easy to come by.
Unfortunately, these foods are also the leading cause of obesity in the world. This is because they contain a high amount of calories and cholesterol that your body converts into fatty deposits.
You should avoid these meals and instead go for leafy vegetables, whole grains, fruits, lean protein and low-fat dairy.
These foods contain a high amount of dietary fibre in addition to essential nutrients such as vitamins and minerals. Moreover, they contain complex carbohydrates that give you a lot of energy without causing you to gain weight.

2. Don’t Skip Meals

Many dieters believe that skipping meals will cause them to become thinner. But actually this tactic has an opposite effect on your body.
This is because your body chooses to behave differently. It will interpret signals from various body organs such as your stomach in a way that you don’t fully appreciate.
For example, skipping meals will cause your body to believe that you are starving.
This in turn causes your body to take in all the nutrients from the meals that you eat, all the while storing up whatever it does not use at the moment – as fat.
This means that you will either gain weight or maintain the weight that you currently have, because your body will shore up fatty deposits because it believes you are starving.
That’s why you should eat regular meals that have a good nutritional balance, as opposed to skipping meals altogether.

3. Drink Plenty of Water

Drink Water
Everybody loves a good drink from time to time.
Some drinks like sodas, alcohol and coffee, however, will make you gain weight due to their high calorie content. You should think about substituting these drinks with water.
Water does not have any calories that will cause you to add weight yet it will keep you hydrated and feeling fresh. Drinking water allows your body to absorb nutrients into its cells and organs more efficiently.
Water also helps your body to get rid of toxins and other types of waste. It is important to avoid excess intake of water. Drink about eight cups of water a day. That’s how to lose weight fast.

4. Exercise Is Important

Throughout the years, people devised numerous remedies for weight gain. But exercise remains a forerunner among all these remedies.
In other words, you cannot follow all these other programs without exercising your body and expect to lose weight fast.
True, you do not have to start with rigorous exercises. But you should try to turn your everyday routine into an exercise.
For example, you can perform all your household chores instead of hiring someone to do them for you. You can also take the stairs instead of the elevator, or you can walk to work or school if it is nearby.
Eventually you will find exercises that are more rigorous, such as evening runs, much easier to adapt into your lifestyle if you begin with simpler exercise routines.
Now you know how to lose weight fast. You no longer need to rely on weight loss myths that have no scientific facts to back them.
Use these ideas and you will not regret it. Remember, the most important thing in life is your health and peace of mind. Do not starve yourself as you try to lose weight.
Follow these tips and everything will be okay.
In concert with a fitness program like 14 Days To Rapid Fat Loss you’ll achieve dramatic changes in your health and fitness.

14 Day Rapid Fat Loss Plan

Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” guide teaches simple yet effective fat loss secrets for natural weight loss and to get rid of troublesome belly fat.
Follow this system to learn all about losing weight through fat burning foods.

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Motivation To Lose Weight : Where To Find It – And How To Sustain It Long Enough To Enjoy Fat Loss

Fat Loss Motivation

Research shows the motivation to lose weight is what drives successful weight loss. Yet most dieters struggle to find it. Here are 4 simple ways to find it… and keep it!

Lack of motivation to lose weight is responsible for more diet failures than anything else.
You start your weight loss journey, full of enthusiasm and excitement – but quickly run out of interest and inspiration.

  • Things don’t seem to go the way you expected.
  • It isn’t quite as easy to cut down on calories or will yourself to exercise every day.
  • And what’s even worse, the few pounds you struggled to shed come right back whenever you drop your guard!

That’s when you need a strong dose of motivation to lose weight.
You need encouragement, and maybe even some hand-holding from a supportive accountability partner, in order to hang in there and stick with the program.
Don’t let that upset you. You are not alone.

Many others have faced the same challenges with finding motivation to lose weight – just like you.

The hardships of weight loss, fitness or muscle gain are harsh indeed.
Your motivation to lose weight can help tide over these mini-crises along the path, and ensure that you don’t give up on your decision to improve your eating habits and enjoy a fit, slim figure.

1. Fix Your Mind, Then Your Body

Motivation to lose weight quote
Thin folks think thin.
They make staying slim and fit a mindset that they live every day. No wonder they don’t struggle to find motivation to lose weight!
No crash diets or fast diets for them, thank you.
By guarding what they eat and the things they do, thinner people remain that way – while the rest of us struggle with fat loss.
Here’s an example.
When you see a bar of chocolate, you probably imagine how it’ll taste in your mouth. The thinner folks imagine how it’ll look around their waist!

2. Surround Yourself With The Right Company

motivation to lose weight quotes
Unless your friends and family support you in your dietary habits, chances are you’ll fall off the wagon and indulge in excessive eating.
So that’s where to look first, if you’re seeking motivation to lose weight.
You don’t have to obsessively measure all that you eat using a weight loss calculator or worry about too much fat or oil in your food… if you have many others on board watching out for you.
But pick your team wisely and well.
No, it doesn’t mean you should choose only thin friends! But it does mean you must get them engaged and involved in your effort to change habits to lose weight.

  • Fit and active friends will get you off the couch and climbing stairs, going on walks and becoming more physically active.
  • Health conscious friends will limit your visits to fast food joints and get you eating organic and fat burning foods.
  • They’ll also give you much-needed motivation to lose weight.

Motivation to lose weight
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3. Lack Motivation To Lose Weight? Don’t Blame Yourself

Everyone has phases when they get off track and regress to older habits.
That’s not unusual – and as long as you realize what’s happening and get back to healthy living, it’s alright.
Don’t debase yourself or be very harsh on your own self because you abandoned your diet for a week or went overboard with eating one evening. And don’t blame yourself for lacking motivation to lose weight.

The need for perfection is less important than the need for persistence.

Fat loss is a marathon race, not a sprint.
To keep you going, you’ll need a regular dose of motivation to lose weight along with some discipline and will power. It’s the same as with developing any healthy habit.
Practice makes perfect.
And it always takes time.

4. Eat Whatever You Want

motivation weight loss
As far as motivation to lose weight goes, this is the most effective.
Telling you to eat whatever you like, as long as you do it within reason and only when you’re hungry, will ensure compliance with your diet in the long run rather than being forced to only consume tasteless stuff that you hate!
Fat burning foods will help you lose weight.
There are so many types that you’ll certainly find some that you like. Eating more of them will help you with motivation to lose weight and make the process enjoyable.
This might sound like over-simplifying a complex problem.
But whenever you lose the motivation to lose weight, try them yourself. You’ll be delighted at how effective they are in getting you back on track.
There’s an entire section dedicated to ways and methods of staying motivated in this best selling program on fat loss – check it out
Are you ready to give a powerful fat loss system a try?

14 Day Rapid Fat Loss Plan

Made of 6 comprehensive modules in all, Shaun Hadsall’s guide “The 14 Day Rapid Fat Loss Plan” teaches simple yet effective fat loss secrets for natural weight loss and to get rid of belly fat.
It reveals little known ways to reduce thigh fat and belly fat – so you’ll lose weight in a week.

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Motivation to lose weight : VIDEO

Foods To Lose Weight : 38 Fat Loss Foods If You Want To Lose Belly Fat

To Lose Weight You Should Not Only Eat Healthy, But Also Know About Foods to Lose Weight.

And the list is long.

Fat burning foods will help you get rid of belly fat, which makes them ideal foods to lose weight.

On the other hand, there are weight gaining foods that will slow down your metabolism and pile on more fat. The list of these foods to avoid often seems to include everything that you want to eat!

But, no. There are many delicious foods to lose weight, also.
With some common sense precautions you can avoid the worst enemies – and still enjoy mouth-watering meals and snacks as you burn off fat.

So what are some fat loss foods you should never eat?

Diets for Rapid Fat Loss

Some foods to lose weight like coconut oil, eggs and yoghurt help burn fat by boosting metabolism.

Others including processed junk foods come loaded with calories and will only add on fat. Be watchful for added sugar and deceptive claims of health benefits on food labels.

Apart from being aware of these foods to lose weight, also keep track of serving sizes. Even healthy foods like cheese and nuts are calorie-loaded. When you eat too much of them, you’ll put on extra pounds.

Let’s look at some of the foods to avoid if you want to lose weight.

Weight Gaining Foods To Avoid



1. Sugary Drinks and Sodas

Sodas and drinks with added sugar are unhealthy and make you gain weight. A can of soda has as many calories as two candy bars!

These drinks are high in “empty calories”, with no nutritional value and are not filling. So you’ll only continue to feel hungry and eat more. Your body turns to sugar for its energy needs, preserving fat stores in your body. Snack instead on foods to lose weight.

2. Diet Soda

“But… diet soda is okay, right?”


There’s a good reason why diet sodas are on your list of fat loss foods to avoid. They have zero nutritive value. And even with less sugar, artificial sweeteners that lend it flavor can wreak havoc with your weight.

Instead choose foods to lose weight which will not mess with your fat metabolism, and pile on extra pounds. Diet sodas will also boost food cravings and you’ll tend to eat more.

3. Fruit Juices

Buying cartons or cans of fruit juice off a supermarket shelf is a recipe for gaining weight!

Packaged fruit juices are highly processed and always contain extra sugar. Most brands have no fiber or nutrients either.
Fresh squeezed fruit juice (without added sugar) or whole fruit is a better alternative among foods to lose weight if you want to burn fat.

4. Green Juices

There’s nothing magical about “green” juices that makes them healthy. Some green juices actually contain more sugar to mask the natural flavor or enhance taste.

Healthy green juices are excellent foods to lose weight because they are vegetable based and have no extra sugar. Use lemon or ginger to reduce the bitterness.

But restrict yourself to a glass or two. Less is more!

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5. Smoothies

Homemade with the right ingredients, smoothies are healthy foods to lose weight and can help with fat loss.

But it’s easy to load them with calories, fat and carbs.

Smoothies made from full-fat milk with nut butter, ice cream or sugar are definitely near the top of fat loss foods to avoid.

Make your smoothies with a yoghurt base and add protein powder, fresh fruit and raw vegetables to keep it a healthy, nourishing drink.

6. Alcohol (Especially Beer)

Not all alcohol is bad for fat loss. But in general, drinking gives you more calories than other carbs or protein-rich food.

Each gram of alcohol provides 7 calories. And your body prefers burning alcohol for energy before moving on to other sources like belly fat.

Beer is particularly effective at putting on weight. Just look around at all the beer-bellies! A small amount of wine is allowed as part of many fat loss diet programs. In moderation, even other kinds of alcohol aren’t harmful.

7. Sweetened Tea

Herbal or green tea is one of several foods to lose weight, and a great alternative to sugary fruit juices or soda. But sweetened iced tea is as bad as its calorie-loaded cousins.

The anti-oxidant and stimulant advantages of sweet tea are outweighed by empty sugar-calories it brings along for the ride. Get used to drinking black tea with a lemon twist for flavor.

It will help streamline your weight loss journey.

8. Coffee Drinks

It’s true that caffeine in coffee can speed up your metabolism and encourage burning fat stores, making it one of the better foods to lose weight.

But special coffee drinks that are made by adding extra ingredients like cream, ice cream, sugar, chocolate syrup and more can completely negate this benefit – and in fact worsen your weight problem.

If you want to drink coffee to help lose weight, stick with black coffee without sugar, creamer or other add-ons. Put all other kinds of coffee drinks on your list of fat loss foods to avoid.

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Foods to Lose Weight


9. Whole Milk

Full-fat milk contains more fat and cholesterol than other kinds. Choose skimmed milk to enjoy all the goodness of milk without extra calories or fat. They are better foods to lose weight.

10. Ice Cream

Tasty but unhealthy, ice cream is rich in both calories and sugar.

An occasional scoop (or even two!) won’t harm you. But if you eat ice cream by the tub, be prepared to see those love handles around your waist get bigger!

Of course, you can enjoy a tasty dessert without these drawbacks by making your own foods to lose weight – ice cream with yoghurt, fruit, and only little sugar.

11. Flavored Yoghurt

Is yoghurt a fat burning food, or not?

It sounds confusing, because Greek yoghurt is often recommended as a healthy ingredient in many fat loss diets.

What makes flavored yoghurt one of the foods to lose weight to avoid is the 30 grams of sugar per serving that it contains. Instead add a few berries or a spoonful of honey to Greek yoghurt.

12. Margarine

Many believe that margarine is healthier than butter. It’s not.
Margarine has plenty of unhealthy trans fat and provides no nutritive value whatsoever. It’s truly among fat loss foods to avoid.

13. Nut Butters

The problem with nut butter is that most brands contain added sugar and fructose corn syrup which adds to your calorie intake.

Also, nuts are rich in fat, and it’s harder to control portion sizes when spreading peanut butter on your sandwich or pastry. Calories add up quickly and you end up gaining weight.

Foods to Lose Weight


14. Candy Bars

“Eat chocolate and lose weight” says a popular Internet meme.

It’s appealing and attractive. It’s also NOT true.

Candy bars are extremely bad for fat loss. They are rich in sugar, oils, flour and low in nutrients. Even small candy bars contain a few hundred calories.

If you crave a snack, stick to foods to lose weight like whole fruit or nuts.

15. Energy Bars

Granola and energy bars aren’t that different from candy bars!

Loaded with sugar to deliver an energy boost, each bar adds 300 to 500 calories to your intake. That’s going to be tough to burn off, even with a hectic workout.

16. Pastries and Cakes

Though complex carbohydrates are digested gradually, your cookies, cakes and pastries come loaded with sugar, flour and trans-fat that ultimately is harmful to your body.

They are also not filling, which leads to eating more than you should.

Learn more about Shaun Hadsall’s “14 Day Fat Loss Plan” : click

17. French Fries

Baked potatoes are good. They are great foods to lose weight. Fried and as chips, though, they’re not so good.

Not only are they loaded with calories, they’re also deep fried in oil and addictively tasty – which makes them extremely hard to resist. Some research suggests chips and fries are the most fattening foods of all.

18. Microwave Popcorn

Greasy, processed and loaded with sodium and fat, microwave popcorn is definitely a fat loss food to avoid.

Air popped or cooked on a stove, however, popcorn ranks among foods to lose weight – a delicious and healthy snack that’s rich in anti-oxidants and fiber.

Foods to Lose Weight


19. White Bread

White bread is refined, contains extra sugar and has a high glycemic index. This leads to spikes in your blood glucose level shortly after eating, and a later dip that leaves you hungrier – and craving more food.

20. Bagels

Bagels are worse, with each containing the equivalent in carbs of 6 slices of white bread. Think you’re going to lose fat eating that?

21. Multigrain Bread

Apparently healthier, some brands of multigrain bread can be just as bad as white bread – unless it’s made of whole grain. Be sure to check.

22. Pizza

How is pizza bad for weight loss?
Let’s count the ways.

  • High calories.
  • Refined flour.
  • Processed meat.
  • Easy to overeat.

Want more? If you crave pizza, choose homemade ones with healthy ingredients that are good foods to lose weight.

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23. Pasta

Made from highly processed wheat that’s devoid of any fiber, regular pasta is quickly digested – and leaves you hungry only hours after your meal.

Whole grain pasta is a better option as it digests slowly and you’ll eat less of it.

24. Chicken Cutlets

Chicken is an excellent food to lose weight – but when you mix in bread and deep fry it in oil, it becomes one of the fat loss foods to avoid.

The extra calories and fat cause you to gain weight and increase blood cholesterol levels as well.

Foods to Lose Weight


25. High Sugar Cereal

Cereals are a great choice among foods to lose weight and can get your day going. But many brands are sugar-loaded and will give you a glucose-high followed by intense hunger a few hours later.

Worse, research suggests that when you buy them in value-pack sized boxes, you tend to overeat by as much as 22%.

26. White Rice

Like many other cereals, processed white rice has no fiber and the vitamins, minerals and anti-oxidants from its husk have been polished away.

The high glycemic index leads to shorter satiety and craving for food soon after eating. Brown rice is a better option among foods to lose weight.

27. Granola

Though widely promoted as ‘health food’, granola is laced with sugar and extra fat. It delivers an energy punch for breakfast, but one that fades rapidly over the day.

The calorie load you’ll get from eating enough to fill your belly will inevitably lead to weight gain.

Fat Loss Foods To Avoid


28. Sugary Syrup

Stop reaching out automatically for that bottle of syrup to pour over your pancakes or muffins. Remember the fructose-rich, nutrient-devoid liquid turns into rolls of fat around your tummy.

29. Frosting

Delicious to smother over cakes, cookies and donuts, frosting is rich in sugar and calories – which means you won’t lose weight.

Just another fat loss food to avoid.

30. Fat-free Salad Dressing

Labels can be misleading.

Sure, your salad dressing may not contain fat – but it does have sugar. Quite a lot of it, actually.

So while your salad will be low in calories, your dressing makes up for it! Definitely not among foods to lose weight.

31. Seasoning Salts

A maximum sodium intake of 2.3 grams per day is what the USFDA recommends. But seasoning used in many processed foods is high in salt as well as calories.

Lesson: Read food labels carefully.

32. Soy Sauce

This low-calorie sauce is loaded with sodium and can leave you feeling bloated. Go light on it.

33. Coffee Creamer

Coffee tastes bitter and strong. Drink it that way, and you’ll be fine.

But when you add creamer and milk to each cup, you’re stoking up on extra calories which will make you fat.

Foods to Lose Weight


34. Goitrogens

Some raw vegetables contain chemicals that prevent iodine absorption and lead to low thyroid hormone levels.

Vegetables like cabbage and broccoli, pine nuts and canola oil are examples. Put these among your foods to avoid eating raw.

35. Coleslaw

Cabbage alone can lower weight, making it one of the better foods to lose weight.

However, with all the mayonnaise added in coleslaw, you’ll be lucky not to put on any! Even a small serving can add 250 calories to your intake.


36. Caesar Salad

Creamy dressings and cheese turn a healthy salad of foods to lose weight into a calorie-trap.

Use vinaigrette dressings instead, and make fresh vegetable salads with tomatoes, peppers and cucumber.

37. Dried Fruit

Desiccated dry fruit is usually sweetened by adding sugar, making it calorie-dense and therefore a fat loss food to avoid.
It’s easy to pop a handful of raisins into your mouth… and also harmful to your weight loss dreams.

38. Tropical Fruits

Generally speaking, fruits are good foods to lose weight. But some sweet tropical fruits like mangoes and pineapple are better avoided when you’re trying to get rid of stubborn belly fat.


38 foods to lose weight – and others to avoid.

So the next time someone asks, “How can I reduce belly fat?” you know what to tell them!

And be sure to stay away from these fat loss foods to avoid… when you want to melt away those extra pounds of fat!


Best Foods To Lose Weight

The Secret To Easily Lose 7 lbs. of Fat In A Month

How do you lose body fat?

With the best foods to lose weight and some discipline, you can get rid of belly fat in just 30 days – or even less!

You know how a bit of extra fat creeps up on you!

All you’ve done is indulge in a little dessert now and then. Or grab a bag of chips in the supermarket. Or go out to a few parties. And boom –

Before you know it, there’s a roll of padding around your belly.

Or the weighing scales show you’ve suddenly gained a couple of extra pounds. It’s time for drastic action. You need the best foods to lose weight.

But… what to do?

You could

  • eat fat burning foods.
  • burn off more calories.
  • take a fat loss pill.

Of the three options – diet, exercise or drugs – I prefer the best foods to lose weight – simply because it’s safer, easier and faster.

So let’s talk about this ‘slow carb’ diet plan that can help burn off 1.5 pounds a week with a simple 4-part program.

The broad outline of it is simple, yet effective…

A. Don’t eat carbs

Not all carbohydrate is bad during your fat loss diet. But avoid rice, cereal, bread, pasta and potatoes.

These so-called ‘white carbs’ are more likely to get deposited as extra fat on your body – unless you have a very active lifestyle, or workout regularly at the gym.

B. Plan your meals

Dieting isn’t easy – unless you have a system. If you plan your meals to include only foods to lose weight and stick to it (even if that sounds boring), you can’t help but lose weight.

Draw up a list of food items from 3 groups – proteins, vegetables and legumes.

Create your best fat loss diet by mixing one item from each list, and eat as much of it as you want. Just don’t eat more than 4 times in a day!

C. Avoid calorie-rich drinks

Plain water is good. Your best fat loss diet lets you drink as much as you wish.

Just stay away from soda, coffee, soft drinks, fruit juices and milkshakes. Green tea without sugar is among the good foods to lose weight. An occasional glass of wine won’t hurt.

D. Go crazy on weekends

Indulge yourself one day in a week.

It’s good to break from routine. In fact, when you pig out badly, you’ll be so sick of all that food, you won’t want to look at it again for the rest of the week!

What’s more, the sudden intake of calorie-rich food sparks a surge in your body’s metabolic rate and thyroid hormone release – which helps you burn off belly fat more effectively.

So Which Are The Best Foods to Lose Weight?

The best fat loss plans aren’t a crash diet, or an unhealthy (or risky) one. Your ideal diet program is one that alters the way you relate to food and eating.

Yes, the best fat loss diet is one based on foods to lose weight that reprograms your body’s metabolism in a way that will burn off fat and help preserve muscle mass… so that you’ll look better and feel fine.

Unfortunately, many people think about fat loss only as being quick and easy.

While it is possible to consistently lose 7 pounds a month, that won’t happen automatically. You need a fair bit of discipline, motivation and a systematic approach to eating mainly foods to lose weight.

No, you don’t have to obsessively count calories. That’s boring – and often inaccurate.

But if you discover your best foods to lose weight, you’ll be able to eat as much as you want… and still lose weight!

It’s also important to

Be realistic about your fat loss goals.

You’ll find it easy to drop 10 pounds in the first month of a new diet or fat loss program based on foods to lose weight.
But it’s harder to keep it going at that level for the next 3 months. Such a goal is, frankly, unsustainable.

However, you can shed unhealthy fat at a slower, more steady rate over a longer period of time.

In fact, a key point of your best fat loss diet plan, other than eating only foods to lose weight, should be to focus on losing fat, not weight.

Unless you have this attitude, you’ll only eat too little and over-exercise, which results in losing muscle mass instead of fat.

Low carb diets and ketogenic diets help your body burn fat as fuel for energy. When you eat protein and vegetables while cutting down on your fat intake, your metabolism will shift towards burning fat stored in your body for energy – which results in weight loss.

Your best fat loss diet plan will involve:

  • Eating clean
  • Cutting down on calories
  • Controlling the number of daily meals
  • Being physically active
  • Going for regular walks

Rapid Weight Loss – How To Deploy The Best Foods To Lose Weight

Maybe you’ve got a bikini contest coming up. Or have planned a photo shoot. Or just want to look better for someone.

You glance at yourself in the mirror and sigh at the rolls of fat around your middle. How nice it would be if you could melt some of it away!

Ok, so… You need to drop a few extra pounds – fast.

Here’s a 10-step plan to go about it.

1. Eat calorie-concentrated foods like smoothies, salads and soups which are loaded with minerals, vitamins and micro-nutrients – in other words, the ideal foods to lose weight.

2. Include fiber by choosing raw foods and vegetables. This also adds enzymes to your best fat loss diet. Avoid starchy foods and whole grain, except for post-workout meals.

3. Control quantities. Small servings prevent over-eating. Stop before you’re too full. But don’t go overboard. And never cut down to less than 1,000 calories a day, or you’ll start losing muscle.

4. Take supplements like omega-3 fish oil, vitamins and probiotics. Not only does this help metabolism, you also won’t feel as hungry!

5. Fasting intermittently further speeds up fat loss. Alterations in growth hormone and insulin levels help burn fat, gain muscle, and even slow down aging.

5 More Foods To Lose Weight

6. Drink coffee or tea. Caffeine and polyphenols, great choices among foods to lose weight, will lower hunger and boost fat metabolism. But moderation matters. Avoid more than 2 or 3 cups a day.

7. Cut down on fat intake. There’s some controversy over whether or not fat-restriction helps. But vegetables and proteins are more filling and you won’t find it difficult.

8. Watch out for ‘hidden’ calories. Sauces are often sweetened with sugar. Salad dressings are oily. Other additives and preservatives can silently add fat to your form.

9. Shun fruits and nuts. Many fruits are rich in sugar. Nuts are hard to resist, and while a handful isn’t bad, you often tend to eat much more… and that adds extra calories.

10. No dairy products. Fat loss is stalled by cheese, butter and cream. During the rapid fat loss phase, avoid dairy entirely and stick to foods to lose weight.

While these tips make up the best foods to lose weight, and are a simple formula for quick weight loss, there are many food items that you can eat at will that won’t detract from your goals.

  • Wild and organic raw vegetables like spinach, lettuce, greens and kale are great foods to lose weight.
  • Proteins in the form of grass-fed beef, seafood and poultry are fine, as are eggs.
  • Water is better than sweetened drinks. Black coffee and green tea are good options to include in your best fat loss diet.

Some kinds of food are best avoided.

  • Processed foods
  • Deep fried food
  • White carbohydrates
  • Cereal
  • Syrups and sauces
  • Sugar alternatives (sweeteners)
  • High calorie drinks

Benefit From the Best Foods to Lose Weight

Why do all of this hard work?

Why deprive yourself of eating your favorite foods?

Is there a good reason for it?

Yes, there are many advantages from sticking with your fat loss plans and eating foods to lose weight.

1. You’ll lose weight. Burning off extra pounds gets you closer to your ideal body weight.

2. You will look better. Imagine yourself with all that belly fat gone!

3. You’ll be off medications. Many illnesses are directly linked to being overweight. If you could stop taking pills, or even cut down on some of them, wouldn’t that be a worthy goal?

4. You can have your ideal body. Go from 10% or more body fat to under 5% – and watch yourself grow energized, healthier and fit.

Is This Kind of Fat Loss Really Practical?

No matter how simple the best fat loss diet plan seems, or how effective the foods to lose weight sound, you worry if you’ll be able to stick with it for the long haul.

Maybe not.

Listen, I’m not going to fool you into believing that a weight loss of 7 pounds a week will continue forever.

It won’t. It can’t.

But what this diet plan will do for you is set the fat loss ball rolling.

Your body will learn how to burn fat and build muscle. And in a bigger sense, this isn’t about a ‘diet’ or ‘exercise plan’.

Any fat loss diet plan is a lifestyle change.

Over time, you’ll change the way you think and feel about food, about exercise, about fitness, about looking good, about enjoying yourself.

When you’ve set your metabolism right with the best fat loss diet program and foods to lose weight, you can eat anything you like and still lose fat and build muscle – while staying healthy, fit and happy.

If you’re ready to get started, you can learn how to burn fat right now with this very effective 14 Day Rapid Fat Loss Plan.
In it, you’ll find all the tools and information you need to take control of your weight problem and discover all the right foods to lose weight.

Quit worrying about boring meals.

Stop obsessing over counting calories.

Just a simple tweak to the way you eat and a few simple exercises that you can do right at home will help kickstart your fat loss.

Click here to start losing fat with the 14 Day Rapid Fat Loss Plan.

Foods To Lose Weight – 5 Fantastic Things You Can Eat to Get Slim

Everybody’s seeking the one simple but effective solution to weight loss and this list of fat loss diet food could be it!
1200 Calorie Diet Plan
There really are no secrets to losing excess weight. Simply give the body what it needs to function, in the right amounts and at the right time.

If we did that every day and eat only foods to lose weight, we would be healthy and fit.

Of course, life isn’t that easy.

Food has come to mean more than fuel for the body – it is now linked to mental and emotional state and marketing messages mean we even associate certain foods with status.

We have lost sight of what food is for – to fuel, maintain and repair the body. And many aren’t sure about the right foods to lose weight.

So what are the foods you should be eating to get slim?

Here is our recommended diet food list of foods to lose weight.

1. Lean Meat and Very Low Fat Vegetarian Products

These provide protein which is essential for the health and maintenance of the body. Only small amounts are needed but a protein food – meat, fish or a veggie alternative – should be included in every diet menu.

You will feel more satisfied and less likely to overeat, avoiding the energy highs and lows that can be experienced when you eat carbohydrates alone.

At the same time, with foods to lose weight you will be supporting the healthy functioning and repair of your body.

2. Oily Fish, Fish and Seafood

These foods are also in the protein group and can be used as a substitute for meat.

Oily fish in particular play a big part in a healthy diet by providing valuable Omega 3 – a polyunsaturated fat that is essential for good cardiovascular health. Choose oily fish as your fat loss diet meal at least twice a week.

Protein requires more calories to be digested and processed by the body than do carbohydrates and fats – it effectively increases the metabolic rate.

This combined with its effect of making us feel satiated for longer, acts as an appetite suppressant. Protein from lean meat, fish and seafood is an ally in the battle of the bulge, being foods to lose weight.

This is why high protein diet menus have become so popular lately.

3. Fruit

Fruit is full of antioxidants, essential nutrients, phytonutrients, fibre and water. It is also delicious.

Eat foods to lose weight such as whole fruits, rather than juices. Your body needs the fibre contained within whole fruit to maintain good bowel health.

Use generous portions of fresh fruit in your weight loss recipes.

4. Vegetables

Like fruit, vegetables are packed with nutrients and fibre which makes them ideal foods to lose weight.

Try to incorporate the recommended 5 portions of fruit and vegetables per day into your diet. It is one of the few fat loss diet recommendations that the various food agencies and medical authorities agree upon.

Eat foods to lose weight like fruits and vegetables with every meal for a balanced diet.

Most fruits and vegetables help to restore the body to its natural alkaline state, which in turn helps to prevent the leaching of minerals such as calcium from the body.

5. Water

  • Plain water is great along with foods to lose weight.
  • Use herbal tea or add lemon or ginger to make water more palatable to you.
  • Avoid carbonated drinks, even the ‘diet soda’ variety.

Water keeps your body hydrated and helps with regular elimination of waste products. It’s the nearest thing we have to a diet miracle.

However, this is regularly overlooked because there is no expensive marketing campaign promoting its use.

About Foods To Lose Weight

So that’s the diet and food list that will help you get slim.
No secrets, no miracles just good common sense advice.

If you will take a moment to sit back and reflect, you’ll see it makes sense. Taking in too many calories – overeating – is the primary if not the sole cause of weight gain.

Just imagine how difficult it is to overeat if you are choosing lean chicken breast, broccoli, green beans, carrots and a large salad.

How difficult would it become to overeat when your choices are fresh fruit?

Your stomach will be signalling that you are full. You simply cannot overdo it beyond its physical capacity.

Compare that to eating ice cream, chips/crisps, chocolate, sugary doughnuts and pastries.

How easy is it to eat just another portion of these?

Try eating from our simple diet list of foods to lose weight and you’ll notice a difference in health, mood and weight. The proof will be there for you to see… right on your bathroom scales.

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Foods To Lose Weight: Ingredients to Avoid and Love

Berries Fat Burning Foods
You know that diet is an essential element in weight loss. It covers

  • knowing how to eat,
  • portion control,
  • calorie counting, and
  • determining which food ingredients to avoid or include in your dishes.

All of these work together.

For instance, no matter how small your portions are, if it is filled with ingredients that contribute to weight gain, you will still get fat.

It is important, therefore, to know which foods to lose weight should be in your grocery list and which should be removed from your pantry.

Foods To Lose Weight : Eat These!


Beans are rich in cholecystokinin, a hormone that helps suppress appetite. They also helps you maintain a balanced blood sugar level, thus making you less hungry throughout the day.

You should know that when your blood sugar drops, you tend to crave for food, especially for sweet foods like doughnuts and cakes.

Olive Oil

This oil can improve your metabolism, a conclusion that was made after a study on a group of middle-aged women. Olive oil is among the best foods to lose weight. You can use olive oil on your stir-fried vegetables or as a dressing for your salads.


When the blood sugar levels spike, the body tends to store the excess sugar as fat, but this can be prevented if you take a teaspoon of cinnamon each day.

Cinnamon increases the body’s ability to metabolize glucose and it also slows down the digestion process, staving off pangs of hunger.


This nut helps improve your resting metabolism because it contains alpha-linolenic acid. It means that even if you are lying on the couch, your body will continue to burn those calories.

Eating a cup of almonds each day will help you avoid belly fat and is a food to lose weight.

Sweet Potato

This is high in fiber, which stabilizes blood sugar levels, thus helps control hunger. It is also rich in carotenoids that helps heal your muscles after a workout.

Foods To Lose Weight : Don’t Eat These!

High-fructose Corn Syrup

Corn syrup is a big no-no for dieters. It is a man-made sweetener that once ingested goes directly to the liver to turn sugar into fat.

Aside from promoting weight gain, the direct transformation of sugar into fat also makes you prone to hunger. This is definitely among foods to lose weight.

Refined Sugar

Too much sugar in your system will destabilize blood sugar levels, making you feel high one moment, and lacking energy after a while.

This makes you crave for food, which is a fake hunger and yet provokes eating behavior – which leads to weight gain.


Margarine is loaded with calories, which you have to control to reduce weight. It also contains trans fat, which causes cardiovascular diseases.

Enriched Wheat

This is wheat that has undergone a refining process, stripping out its essential nutrients and fiber.

Manufacturers enrich it with a few nutrients to make up for the refining process. However it isn’t nutritious enough to make it worth the calories. That’s why it is always better to go for healthier foods to lose weight like whole grains.

Sodium Chloride

Sodium chloride is table salt used as seasoning to most dishes.

Too much of this is bad for weight loss because salt makes your body retain water, thus making you bloat. Also avoid some other foods to lose weight that are high in sodium chloride, like soy sauce and fish sauce.

5 Best Fat Burning Foods

Foods to lose weight are an excellent way to get your metabolism going!

Regular diets are only of limited effectiveness because they don’t alter hormonal balance in your body or affect how your body deals with food you eat.

This means that as long as you cut down on calories, you’ll stay thin.

But the moment you let yourself go, you’ll shoot back up to the weight you were before. That’s not fun at all.

fat burning foods

Fat burning foods will help you discover a new dimension of weight loss that is enjoyable and effective.

It can be a great weight loss motivation to watch rolls of fat melt off your belly, thigh and arms. What’s nicer still is that the fat loss is permanent and won’t return when you get back to regular eating.

Which are the best foods to lose weight to eat if you want to burn fat?

There are foods to lose weight which can enhance your basal metabolic rate and release enzymes and hormones that burn off fat. Making them an integral part of your daily diet can ensure permanent fat loss and a healthier lifestyle.

Let’s talk about the 5 best foods to lose weight.

1. Broccoli

Broccoli - foods to lose weight
Broccoli acts at the level of fat cells, making them melt away.
A nutrient that’s in broccoli called sulforaphane is very similar in structure to the natural fat burning enzyme. It will speak with the cell’s processes in the same way as the enzyme.

This results in fooling cells into releasing fat and using it up for energy. Broccoli sauteed with salads or sausage can make for a delicious fat losing meal.

2. Almonds

Almonds - foods to lose weight
Nuts like almonds must be eaten with their skin to enjoy the best fat burning effect.

Almonds can help gain muscle and reduce your desire for fried and oily foods. They also boost cellular metabolism, resulting in the body burning more calories.

A handful of almonds or other nuts, or crushed and sprinkled on salads or in a glass of milk can make for a tasty snack that’s also one of the best foods to lose weight.

3. Chia Seeds

Chia seeds - foods to lose weight
Omega 3 fatty acids are found in high concentration in chia seeds, helping to lower appetite and also stimulates the release of a blood glucose boosting counter-hormone called glucagon.

This in turn increases fat burning for energy.

Chia seeds can be cooked just like oats to make porridge or gruel. With almonds, honey or ground coconut, they are extremely palatable and healthy as well as being excellent foods to lose weight.

4. Salmon

1200 Calorie Diet - Sunday
Wild salmon is one of the excellent foods to lose weight.
It increases your body’s sensitivity to insulin and helps fat burning for energy. Salmon also increases thyroid hormone production, which in turn increases metabolic rate and consumes more calories.

Poached or grilled wild salmon are favorites with many health conscious dieters.

5. Coffee

Coffee - foods to lose weight
Delivering an extra burst of adrenaline, coffee perks you up and burns off your fat.

A drink half an hour before working out can help you gain the greatest benefit from exercise. Black coffee of the caffeinated kind is ideal.

Milk can detract from the fat burning effect of coffee.

Moderation is the key, though, because too much coffee can lead to interference with insulin production.

So there you have it… 5 fat burning foods that can work wonders on your weight.

These different foods to lose weight begin acting right away.
You’ll quickly notice even stubborn belly fat disappearing to be replaced by healthy muscle.

Other foods to lose weight include brown rice, whole grain, whey, grapefruit, green tea and more.

Taken in concert with a fitness program like “14 Days To Rapid Fat Loss” can help you achieve dramatic changes in your health and fitness.

14 Day Rapid Fat Loss Plan

Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” guide teaches simple yet effective fat loss secrets for natural weight loss and to get rid of troublesome belly fat. Follow this system to learn all about losing weight through fat burning foods.

Download “14 Day Rapid Fat Loss” now – CLICK HERE

15 More Foods to Lose Weight for Your Belly Fat Diet

Diets for Rapid Fat Loss
Going on a belly fat diet and wondering if there are any specific belly fat burning foods?

Well, you’re in luck – because there are indeed many kinds of healthy and tasty foods to lose weight found in nature that can show you how to get rid of belly fat quickly and easily.

Let’s take a look at some of the most popular foods to lose weight, and see how to make up the best diet to lose belly fat.

1: Oatmeal

Start with a bowl of fiber-rich oat meal and sweeten it with berries rather than sugar or honey. It’s tasty, it’s filling and it’s wholesome.

That’s what makes it one of the best foods to lose weight. A bowl of oatmeal porridge will keep you full till lunch time, and you won’t crave a mid-morning snacks.

2: Nuts

Nuts are superfoods, especially belly fat burning foods. They are nutritious and give you an energy boost. You can eat a handful almonds every day to satisfy your hunger pangs.

There are plenty of other nuts like pistachios, walnuts and pecan which are tasty and will keep you sated for longer than carb-rich foods. So snack on nuts the next time you feel hungry.

3: Whey protein

Here’s what to eat to lose belly fat. Most people think whey protein is only for people who want to build muscle. But whey is good for belly fat busting too.

Just add a spoonful or two to your low-fat yoghurt, skim milk or fruit smoothie and enjoy a healthy breakfast drink. Mixing it into a full-fat chocolate milk shake isn’t healthy though, and won’t help shed fat.

4: Olive oil

You need a certain amount of oil in your daily intake. Olive oil is one of the healthiest kinds as it is rich in mono-saturated fats, making it one of the foods that burn belly fat.

These fats are good for you because they are not deposited around your tummy or butt and don’t cause atherosclerosis. Mono and poly unsaturated fats are the bad fats. Avoid oils which contain bad fats.

5: Berries

Berries Fat Burning Foods
One of nature’s original super foods, berries are packed with nutrition and fiber, making it one of the excellent belly fat burning foods.

Even a small cup of raspberries contains 6 gm of fiber. Add them to your porridge, smoothie, or cereal, or even eat them plain as a snack. They are rich in anti-oxidants too.

6: Eggs

Eggs are a complete protein and an integral part of any best diet to lose belly fat. They contain Vitamin B12 which is needed to synthesize fat in your body.

Eat a couple of eggs for breakfast and you will feel full for a longer time. How about a bowl of porridge, a boiled egg and some fruits for breakfast today?

7: Beans and legumes

Meat is not the only source of protein. Beans and legumes are great sources of plant protein. They are low-calorie and fiber rich as well. They help you get toned and aid in losing weight.

8: Lean meats and fish

Proteins take more calories to digest than carbs and fat. Include lean meats like chicken and turkey in your diet. Fish is another source of lean meat.

Eat tuna or salmon as they are healthiest with the goodness of omega-3 fatty acids, which are great in fighting stress-busting chemicals that cause fat build up in the belly region. That’s why they are listed as foods to lose weight.

9: Whole grains

Whole wheat flour, brown rice, and other whole grains are good as they are fiber-rich and keep you feeling full for long.

Also, they are not excessively processed and therefore nutrient-rich, making them wonderful foods to lose weight.
It’s why many smart dieters list whole grains on their recommendations on what to eat to lose belly fat.

10: Peanut butter

Surprisingly peanut butter can help you fight belly fat. It is highly satisfying to slather a spoonful of peanut butter on to a slice of whole wheat bread for breakfast.

It’s an energy-boosting breakfast and helps you feel satisfied for a longer time. Pick all-natural peanut butter to avoid added fats and sugar.

Peanut Butter Fat Burning Foods

11: Green vegetables

Spinach, broccoli, radish greens and other green leafy vegetables are good belly fat burning foods. Their belly busting properties come from the fiber they pack and the low calorie count.

So include them for lunch, breakfast and dinner. Eat as much as you want and don’t bother about getting a big tummy.
Isn’t this the best diet to lose belly fat?

12: Yoghurt and milk

Calcium helps in breaking down fat and are excellent foods that burn belly fat.

How about a glass of milk every day or a small cup of fat-free yoghurt? If you like, you can add berries and fruits to your yoghurt to make it tastier.

13: Avocado

A fiber-rich source of heart-healthy unsaturated fats, avocado is tasty and extremely satisfying in salads, milk shakes or smoothies.

When someone asks you what to eat to lose belly fat, tell them “Avocado“!

14: Iced tea

Iced green tea is a rich source of antioxidants and so qualifies as belly fat burning food. It also speeds up your metabolism. Keep a jug of iced tea ready to sip on whenever you feel like a drink.

15: Cannellini beans

These beans contain unique fiber that resist quick digestion. Battle the bulge by consuming a cup of these beans every day.

These belly fat burning foods help in a variety of ways and can be combined into the best diet to lose belly fat.

Some make you feel satiated, others keep you from feeling hungry and snacking between meals, while some help in boosting your metabolism. Pick your favorite foods to lose weight and include them in your daily diet.

Now you know what to eat to lose belly fat.

It’s always good idea to follow an integrated fat loss program that will also guide you not only about how to eat healthy, but also to develop more muscle and lose weight in a manner that is sustained over the long term.

A very good program of this type is Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” (click here to learn more about it).
It reveals little known ways to reduce thigh fat and belly fat – so you’ll lose weight in a week…

Want To Lose Belly Fat?
Free Report Reveals HOW!

Foods That Burn Fat

Belly fat is not just the fat under your skin which is seen as tires or love handles. It also includes visceral fat, which is the fat present deeper inside, surrounding your internal organs.
This visceral fat is invisible, so even people who look thin on the outside can have it.

Excessive belly fat is harmful. However it is quite easy to get rid of it. There are specific groups of foods that burn fat and improve health.

Here are a few foods to lose weight.

Food groups that burn belly fat

There are 3 main foods that burn fat and prevent the formation of new fat.

1.Thermogenic foods:

Thermogenic or fat burning foods force the body to expend more energy while digesting them. Eating these foods helps you burn all those extra calories deposited around your midsection as fat.

Some thermogenic foods are chillis, cinnamon, pepper, lean proteins such as chicken, egg whites, fish and leafy vegetables like celery, cabbage and broccoli.

2. Foods with low glycemic index:

Low glycemic index of a food item means that less insulin is secreted during digestion. When insulin secretion is less, the chance of fat being deposited in your belly also reduces.

That’s how foods that burn fat work.

All processed foods have a high glycemic index and are almost instantly absorbed into the blood stream to later form fat. Some foods with a low glycemic index include vegetables, fruits, whole grains and beans.

3.Fiber rich foods:

The fiber-rich foods that burn fat keep you from overeating as they are rich in fiber very filling. Fiber is essential for all digestive processes and helps reduce belly fat.

Some fiber-rich foods are green leafy vegetables, fruits (especially berries) and whole grains that make up foods to lose weight.

Top 7 Foods to Lose Weight


This superfood, along with its other health benefits, helps burn belly fat. Rich in omega-3 fatty acids, fish regulates the activity of your pineal gland.

The hormone secreted by this gland helps in weight loss. Fish is the best source of lean protein and helps your body burn more calories while digesting it.

Proteins are also more filling than carbohydrates.


Nuts are rich in magnesium. This mineral plays an important role in regulating the sleep cycle in humans. Eight hours of sleep helps curb your hunger cravings.

Eating a handful of nuts daily helps you sleep better and prevents late night snacking, making this one of the most effective foods that burn fat.

3.Cherries and berries:

Cherries are the best source of plant-based melatonin. Melatonin, apart from being the sleep hormone, is a great antioxidant. Increased levels of melatonin in the blood helps burn excess fat and aids in weight loss.

Berries such as raspberries, blueberries, strawberries and blackberries are also foods to lose weight because they are rich in fat-burning antioxidants and vitamin as well as fiber.

4. Oils:

Contrary to popular belief, oils are not all bad and many types are listed under foods that burn fat. Several oils such as sunflower and safflower are rich in vitamin E.

Olive oil contains polyphenols and prevents cardiovascular disease. Flaxseed oil is a good source of omega-3 fatty acid, especially for vegetarians and vegans.

Oils are good for boosting metabolic rate which in turn burns more fat stores. The important thing is to moderate your intake and to avoid deep fried foods.

5. Dark chocolate:

Go ahead and indulge yourself. Dark chocolate is good for you. Rich in antioxidants and flavinoids, dark chocolate prevents heart disease, controls blood pressure, increases the amount of good cholestrol in the body and is a source of a large number of essential minerals such as iron, magnesium and potassium. It also controls hunger and prevents binge eating.


This superfood is the perfect addition to any dish, be it guacamole or chocolate mousse. As it doesn’t have a very distinctive flavour, it can be incorporated into anything.

Avocados pack more nutrients than any other fruit and rank high among foods to lose weight. They are rich in vitamin K, antioxidants, fiber, minerals like potassium and folate which protects the heart. They promote production of good cholestrol and control degenerative diseases.

7. Chicken:

Like fish, chicken is also rich in protein and has negligible fat content. It takes longer to digest than regular cereals and is more filling.

As it releases energy slowly, chicken prevents sudden spikes in blood glucose and maintains a more uniform level throughout the day. This helps prevent the urge to snack in between meals.

These multiple foods to lose weight can be included in any diet plan to provide a satisfying variety while being healthy and nutritious. Try and include them in your recipes and enjoy the benefits of healthy living.

While these foods to lose weight will help you achieve weight loss, there are several other things that make up a healthy figure than just the amount of fat on specific parts of your body.

You can follow an integrated fat loss program including foods that burn fat and that will also guide you about how to eat healthy, develop more muscle and lose weight in a manner that is sustained over the long term.

A great program is Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” (click here to learn more about it).

14 Day Rapid Fat Loss Plan
Learn more about “14 Day Rapid Fat Loss” and download your copy – CLICK HERE

How To Lose Fat – Who Else Wants To Know About 3 Golden Rules To Losing Fat

how to lose belly fat

The little-known secret about how to lose fat, keep it off, and enjoy better health.

One of the most common fitness goals is also the most misunderstood. There are hundreds of books, articles, diet programs, and workout regimens on how to lose fat.

However, with more than a few options available, it can be difficult to choose the rare program that is both effective and safe.

While you can always find and follow a good transformation program for fat loss with some research, it helps to understand the basics of how to lose weight.

No matter what plan you select, there are some universal, time-tested rules that have been proven effective to get rid of stubborn fat cells.

These rules are the fat loss fundamentals that are incorporated in more than a few weight loss programs and courses. To help you get started, here’s a list of 3 golden rules on how to lose fat.

#1: Divide Your Meals

1200 Calorie Diet - Sunday
You typically eat 3-4 meals in a day – one breakfast, one lunch, one supper, and one dinner every 24 hours.

The first rule on how to lose fat effectively is to divide your meals into smaller portions and eat more frequently throughout the day.

Having small portions every 2 to 3 hours keeps your metabolism up and running, causing you to lose more fat.

So change your meal timings. It should be the first step in speeding up your metabolism and to help you start losing weight.

#2: Fix Your Diet

Now that you have an optimal metabolism, you should also start eating the right kind of food. This two-pronged attack is what fitness experts rely on when setting a meal plan for maximum fat loss.

But how to lose fat by just changing your diet?

It’s quite simple actually. You start out by having food rich in complex carbohydrate as opposed to simple carbohydrate.

Carb cycling is an important component of many fat loss programs, but a unique twist called macro-patterning is what sets apart the best ones (like Shaun Hadsall‘s “14 Day Rapid Fat Loss Plan“) from the rest.

Complex carbohydrates take longer to digest as compared to simple carbohydrates. This means that the body burns more calories just to digest the food.

It also has more time to utilize it, rather than just storing it as fat.

Oats, sweet potatoes, brown rice, and brown bread are some great examples of how to lose fat by choosing the right foods that are rich in complex carbohydrate.

Apart from eating more complex carbohydrates, you should also stay away from sugary and oil-rich foods because they are high in calories and can severely hamper your fat loss goals.

There is much more that you can do to speed up fat loss, but these rules are the basics and should get your fat loss kickstarted.

#3: Exercise Your Way To Success

Exercise - how to lose fat
Getting your diet right can only take you so far along your weight loss journey.

So how to lose fat even faster? To get great results, you should start to exercise regularly.

Cardiovascular exercises are the best way to get rid of fat.
It doesn’t really matter if you get your cardio indoors or outdoors as long as you are consistent with exercise. You can even maximize the fat burning effect by working out twice daily.

Just make sure that each of your cardio sessions are at least 20 minutes long.

Contrary to popular belief, weight training is also a great way to lose fat. So try and go to the gym at least 4 times a week and workout the different body parts optimally, following a plan or program like this one.

How To Lose Fat – 3 Golden Rules

To sum it up,

  • divide your meals,
  • eat the right kind of food, and
  • exercise regularly

These are the 3 basic secrets to how to lose fat. They are simple, effective and healthy ways to reach your weight loss goals.

Lose Weight Naturally. An Unusual Guide To Rapid Fat Loss That’s Easy, Effective & Safe

How to Lose Fat On The Arms

how to lose belly fat
How to lose arm fat?

That’s a common question you’ll see on health and fitness forums. In fact, you probably typed “how to lose fat” into Google to arrive at this page!

Many people are looking for ways to lose arm fat.  Some think fat arms look ugly. Others believe they cause other problems.
Maybe you’ve tried biceps and triceps exercises to try and quickly get rid of the flab. Sadly enough, exercise alone doesn’t do much good.

It is the same as obese people doing sit ups and crunches to try and lose their belly fat. At the end of the day, despite a rigorous workout and strict disciplined exercises, they end up with nothing.

That’s because it takes a little more than just doing a few exercises. It isn’t enough to lose fat – unless you get ahead of the entire problem.

Perfect diet planning, along with the right set of exercises and lifestyle modifications is the secret combination for successfully getting rid of excess arm fat.

Understand The Problem

Before getting into how to lose fat and seeking a solution, think about the main reason behind fat accumulation in your arms despite adequate exercise.

Maybe it’s because you’re not doing enough biceps curls or triceps dips.

However that’s is not the only reason behind the accumulation of fat around your upper arm. That’s a consequence of overall high levels of body fat.

So how to lose fat including from around your arms?

Some people blame their genes for fat arms. That is totally incorrect and unfair.

It also takes control out of your hands – and that’s a pity, because once you know the secret of how to lose fat, it’s just a matter of doing the right things for long enough.

Eat Right

1200 Calorie Diet - Wednesday
In order to have leaner arms, you should first improve your eating habits.

Bad dietary practices lead to extra calories piling up everywhere in your body, forming fatty acid deposits around your belly, thigh and arms.

If you’re looking to lose fat from your arms, you should begin with a change in eating habits.

Cut down on fatty foods. Eat more protein and carbohydrates instead. This helps build leaner muscles in your arms.

Avoid high calorie foods because this means extra energy is generated as the food is digested. When the body gets excess energy that is not used up, it stores them in the body as fats.

Lift Weights

The next step in how to lose fat is to start lifting weights.

Weight training is the single most effective step in your exploration into how to lose arm fat. When it comes to shaping up the muscles while burning body fat, nothing beats weight training.

Higher amounts of energy are burnt during weight training as compared to aerobic training or circuit training.

In order to burn huge amounts of energy during workouts, you should focus more on

  • pull ups,
  • one arm dumbbell rows,
  • bent over rows,
  • dead lifts and
  • squats.

If you burn off more energy than you make on a regular basis, you’ll gradually get rid of arm fat as well as enjoying overall fat loss all over your body.

Lose Fat On Your Arms

If the fat content of your body is reduced, you become lean and your arms will be leaner too. A well toned body looks much more attractive than one that is not toned.

So now you know the way to lose arm fat is to change eating habits and exercise hard.

Knowing this secret is useless if you choose to do nothing with it.

Though it may take some time to work this into your everyday routine, the effort is worthwhile.

A course like Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” will come in handy, too.
14 Day Rapid Fat Loss Plan

Lose Weight Naturally. An Unusual Guide To Rapid Fat Loss That’s Easy, Effective & Safe

How To Lose Fat On The Legs

Popular advice on how to lose leg fat invokes the mantra of squats and leg lifts.

But that isn’t the only way. Indeed, it’s not even the best way to lose leg fat.

You can build up sleek and strong muscles with lifts and squats – but when there’s a layer of fat covering it up, no one will notice!

So how to lose fat on your legs?

It involves a two pronged strategy.

  • The first is an exercise workout that strengthens your leg muscles.
  • The second is a fat burning routine targeting your entire body.

With a combination of both, you’ll soon enjoy thinner and sleeker legs.

Your Lower Half Workout

Once or twice every week, do a lower body workout that makes the muscles of your leg and calf stronger.

Do each exercise 5 times (reps) and finish the entire sequence in each workout. Make sure to exercise both sides, alternately.

If you want more strength, add weights to increase resistance.

1. Side Leg Raise

Side Leg Raise - how to lose fat
Lie flat on the ground, on your side. Your head rests on an arm. Place your legs straight beside each other.

Without moving the rest of your body, lift up the upper leg as high as you can. Pause and hold for a moment and then return it back to the floor.

Repeat it for the other leg after turning over.

2. Clamshell

Clam Shell - how to lose fat
Lying on your side with hips and knees bent to 45 degrees, you place your right leg on top of your left. Press your heels together.

Now raise your right knee as high as possible without separating your heels. Pause a moment before returning back to position.

Repeat it with your left leg, lying on the opposite side.

3. Hip Raise

how to lose belly fat
Lie supine on the floor with knees bent and feet flat. Squeeze your buttocks together and press down your heels to lift your hips up.

Your body must form a straight line from knees to shoulders.

Hold for a moment before returning to the starting position.
Repeat this 5 times for this exercise.

4. Cross Body Mountain Climb

Crossbody Mountain Climb
Hold yourself in the push up position, with arms outstretched, elbows locked, holding your body up from the ground in a straight line from head to heels.

Keep your abdomen taut. Lift up your right foot and bend your right knee to bring it towards your left shoulder. Hold a moment and return to the beginning pose.

Repeat it with your left foot and knee.

Lose Fat On Your Legs

With this routine regularly performed for a few weeks, you’ll notice your leg muscles growing stronger and the fat around them becoming softer and even disappearing.

When you combine this with a whole-body workout that includes a

  • lunge with rotation,
  • reverse wood chop,
  • Romanian deadlift and
  • side plank exercises,

then you will burn off fat and lose weight in addition to building muscle.

The answer to how to lose leg fat is thus a combination of whole body fat burning routines and leg muscle strengthening workouts.

For more about the best way to lose leg fat, check out Shaun Hadsall’s “14 Day Rapid Fat Loss Plan”.

Lose Weight Naturally. An Unusual Guide To Rapid Fat Loss That’s Easy, Effective & Safe

How to Lose Fat On The Back

Rapid Fat Loss
How to lose back fat?

Fat that has accumulated on your back can prove to be quite difficult to get rid of.

Many people tend to ignore it, thinking that it will just stay there forever. It’s not something they are happy with, but must learn to live with.

It’s not impossible to lose back fat. In fact, there are a number of ways that you can try out to get the desired results.

So, how to lose fat on your back?


A great way to lose back fat is to start exercising with the aim of strengthening your back muscles.

You can start by doing cardio exercises, which will help to get rid of stored fat around various parts of the body. Here you can use an elliptical machine, exercise bike or just jog and run.

A rowing machine also comes in handy as it helps to tone back muscles as well as helping burn off fat.

Swimming is another exercise that will help you lose back fat, especially when combined with basic plank drops that help to work out back muscles.

Make Diet Adjustments

1200 Calorie Diet Plan
One of the most effective methods on how to lose back fat is to change your diet.

This contributes to the rate at which people store fat in the body. Try and base your diet on lots of vegetables and fruits, avoiding fatty or starchy foods as far as possible.

It is important to note that there are no specific foods that can target back fat alone. You need to work on the entire body if you want to see the fat from your back shed off.

Start the day with a vegetable omelet or green smoothie to get your body to burn fat.

Load up on vegetables that are grown locally and are in season. These are more nutritious than the ones shipped to your area and grown in a green house.

Always make balanced, nutritious meals to get all the energy you need without putting on weight.

A balanced diet can go a long way in losing fat and feeling healthier. So when you’re asked ‘how to lose fat’, remember that it has a lot to do with what goes into your mouth!

Change Your Lifestyle

When wondering how to lose fat on the back, another option is to modify your lifestyle.

Take some time off and relax, as this is one of the ways to burn fat around your back.

Get quality sleep. This is also important for your weight loss journey. Aim to sleep for 7 to 8 hours every night.

Drink plenty of water as it helps shed extra weight.

Cut down on alcohol, soda and fizzy drinks that add empty calories to your intake and pile on fat.

Before you make any adjustments to your diet, lifestyle or exercise regime, be safe and check with a medical professional who will give you the green light to proceed.

Any effort to cut down on back fat is a marathon, not a sprint.

Don’t expect to see results overnight. It takes some patience and dedication to start losing back fat.

But you’ll eventually get back the shape you want after you put in a determined effort into becoming fit.

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How To Lose Fat On The Thighs

How to lose thigh fat?

You want to lose thigh fat because it can make you more physically attractive and healthier. Simple everyday exercises can help you get rid of chubby thighs permanently.

So let’s discuss how to lose fat on the thighs quickly and easily, just by making some easy tweaks to your lifestyle.

1. Walk Up The Stairs

Climb stairs
Do you usually take the lift upstairs?

Stop today.

Climb up the stairs instead.

This is one of the best ways to lose thigh fat. You’ll also strengthen your thigh muscles and gain better posture.

When you climb up stairs, don’t slouch or stagger. Do it briskly, standing upright with a slight bend at the hip.
Don’t rush or jump, but don’t plod like it’s climbing up a steep mountain either.

In a while, you’ll find it easier, and soon it will become a habit… one that will help you lose fat on the thighs.

2. Get Out And Run

Running - how to lose fat
Okay, not a sprint or high speed race, perhaps. But how about a relaxed jog or brisk walk?

That’s surely within your capabilities. You just need to find time in your day for it, or fit that into your regular routine.

Aerobic exercise makes your muscles stronger and gives your heart a much needed workout. It also speeds up metabolism and burns off fat.

Mornings are a good time to go jogging. Get the right shoes and find an ideal place to run.

3. Don’t Drive

Instead, use a bicycle for shorter trips to the store or gym.
Cycling works out your legs and thighs. It helps melt off thigh fat and tones your muscles which gives your thighs a sleek and strong look.

Bicycling is one effective idea for how to lose fat on the thighs quickly.

4. Walk Briskly

If you’re not keen on running or cycling, at least start walking.

A lazy stroll won’t help your thigh fat problem. You must power walk at a brisk 5 to 6 km per hour speed. Don’t try this if you have health issues, though.

Walking burns calories and makes your thighs stronger and fat free.

5. Try Weight Lifting

Lift weights
Squats are great exercise for your thighs.

When you perform them while carrying weights, you’ll speed up the process of how to lose thigh fat. Start with lighter weights and work your way up.

By doing this regularly and building up gradually, you’ll soon find your thigh fat melting and your lower extremities getting firm, slim and strong.

6. Use Other Leg Exercises

If you have access to a gym or a leg extension machine, then try other exercises like stretches which put an additional load on your thigh muscles.

Don’t be too rough, or you might end up hurting yourself. With consistent effort and discipline, you’ll soon burn off thigh fat.

There are a dozen other ways how to lose fat on your thighs.
You’ll learn about them in “The 14 Day Rapid Fat Loss Plan“, a best selling fat loss program designed by a professional trainer and fitness coach.

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How To Lose Inner Thigh Fat

Want to know how to lose inner thigh fat?

If your weight is normal but your inner thighs touch, you might believe you’re carrying around extra fat. But it could be simply because of your bone structure and narrow hips.

If you anyway want to know how to lose fat on your inner thigh, understand that it is not always easy.

You’ll have to follow a combined approach involving weight reduction and workouts designed specifically for inner thigh muscles.

Nothing about losing inner thigh fat happens quickly.
You’ll need patience and perseverance. There might be days or even weeks when nothing seems to happen.

You may be used to losing fat quickly from your belly, thighs or arms, and think it’s going to be just as fast. But the first thing to learn about how to lose fat on the inner thighs is that it is a slow process.

You will achieve slimmer thighs and legs if you stick with it.

Eat Right

Eat fewer calories. Avoid saturated fats completely. Reduce your intake of red meat and consume only lean protein and whole grain foods.

Low fat dairy is permitted, but tends to add to body fat.

Exercise Regularly

Whole body exercises to lose fat are equally important when you’re thinking about how to lose fat on the inner thigh.

Ketosis helps convert fat stores into energy, but the fat is drawn from all parts of your body, not only the thighs. That’s why general workouts are such an important part of losing thigh fat.

Biking and swimming are particularly effective at burning fat while exercising your legs and thigh muscles. Even people with arthritis or leg injuries will be able to perform them.

Doing leg workouts at least 2 or 3 times a week will help lose fat. Playing sports is another option, where group activities help make the weight loss process fun.

Thigh Exercises

Scissors Kick

  • Exercise workouts specific to your inner thigh muscles include crossover lunges and side lunges. These must be repeated at least 15 times for each leg and thrice daily.
  • Scissor kicks will help build tone in your inner thigh muscles and firm your lower belly muscles also. Each exercise must be held for 10 seconds and repeated 7 times after a break of 5 seconds.
  • Inner thigh squeezes are performed with an exercise ball held between your thighs. This exercise is exceptionally good for losing inner thigh fat. Hold the ball in a tight grip for as long as your muscles can maintain pressure. Stop when you feel tired.
  • Squat lifts and adduction routines for the hip are other thigh exercises that are effective in melting away thigh fat.
  • You may prefer more fun activities like ice skating, roller blading or gymnastics to cut the flab off your inner thighs.

There are many other things you can do to lose inner thigh fat.

Following a regular approach with discipline and persistence is the key. If anyone asks you how to lose fat on the inner thigh, think for a moment about all that you do – but then answer:

“Slowly. Really slowly!”
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Want To Lose Belly Fat?
Free Report Reveals HOW!

How To Lose Lower Belly Fat : The Hidden Secrets That Melt Stubborn Belly Fat… Exposed!

Discover how to lose stomach fat fast… A simple, safe, sustainable system that shows you how to lose lower belly fat.

How to lose lower belly fat

Enjoy better health, a nicer figure & more energy all day long!

How to lose lower belly fat easily?

Everyone wants a flatter stomach, and the question most of us ask is, “What can I do about this stubborn, pesky roll around my tummy?”

Well, for a start, you must be aware that there’s no magic formula for attaining a flat stomach.

The major precondition of losing lower belly fat is a complete change of lifestyle. And although most of us want to lose belly fat to improve our looks, the main aim is to stay healthy.

So let’s talk about how to lose lower belly fat.

To begin with, all the steps involved in this process can be broadly classified into three groups:

  • kick-start metabolism
  • exercise for fat-loss
  • diet to lose belly fat

Kick-Start Your Metabolism

The first step on your journey on how to lose lower belly fat is to look at all the possible ways to boost your metabolism and burn off more fat.

Luckily enough, there are several ways to do it.

Eat Breakfast

1200 Calorie Diet - Thursday
For long, people have been misled by a common misconception… that you should starve yourself in order to lose weight.

But that’s not in any way true, especially when it comes to breakfast.

As a matter of fact, a recent study clearly showed that taking breakfast an hour after you’ve woken up helps to keep your insulin level steady and helps your body to lower the level of LDL cholesterol.

All you have to do to keep your metabolism at par is to develop the habit of eating your breakfast at a specified time every day.

Ensure that your breakfast menu contains a lot of proteins as well as high fiber foods, with minimal amounts of sugary foods or carbohydrate.

Stay Hydrated

Drink Water
Several studies have supported water as one of the most effective ways of enhancing metabolism.

Apart from that, water also helps the body to flush out toxins in order to improve your overall health.

It’s advisable to drink at least 8 glasses of water daily, and a glass of water every time you wake up in the morning.

Exercise To Lose Lower Belly Fat

All effective tips on how to lose lower belly fat, must in one way or another mention exercise.

And in this case, we insist on one thing above all else…

Do the Right Exercise

Exercise - how to lose fat
Some of the exercises people insist on are worthless.

First of all, understand that for effective results you must learn how to work-out in short bursts. For instance, run as fast as you can for a minute, and then slow down and start walking. Repeat this every 10 minutes for at least an hour.

Alternatively, you could set up a stationary bike or a treadmill for interval training, and that will definitely help you with losing belly fat.

Skip Crunches

Crunches may be necessary in building strong abdominal muscle, but are not recommended when it comes to how to lose belly fat.

As a matter of fact, crunches may make your stomach appear bigger once you start developing bigger abs. To involve your core muscles, try doing the

  • bridge,
  • squats or
  • stretching sideways by the waist.

Diet To Lose Lower Belly Fat

The last yet very important step on how to lose lower belly fat is to get familiar with the right types of food to include in your diet… as well as the what foods you should avoid at all cost!

To begin with, unless you limit the amount of calories you eat, you’ll never lose belly fat.

And the best way to do this is to try and keep a calorie journal. This journal will help you to calculate the amount of food you consume in a day, and there are several online calorie calculators that can help you estimate the right amount of calories in each type of food.

It’s advisable that you restrict your intake to about 2000 calories a day.

Finally, you should try to substitute your diet with foods that are actually rich in soluble fiber. Good examples of such foods include oats, apples, cherries, as well as split pea soup.
In addition, try replacing saturated fats with good fats like nuts, avocados, soybeans, chocolate and seeds.

Some conventional food products like margarine, cookies and crackers are popularly known for containing high amounts of trans-fats and hydrogenated oils. These add abdominal fat and should be strictly restricted from your diet if you want to lose lower belly fat.

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So, How To Lose Lower Belly Fat?

how to lose belly fat
You want to trim your tummy and know how to lose lower belly fat.

But first, let’s take a real close look at why you should be worried about lower belly fat at all.

For many men and women, the quest for how to lose lower belly fat is driven by cosmetic reasons.

A tire around your tummy looks unsightly, even ugly. Flat, six-pack abs are sexy and attractive. Wanting to swap one for the other is only natural.

But that isn’t the big problem.

You ought to worry about more than how to get rid of lower belly fat because of its deadly effect on your health. Most of the dangerous stuff goes on beneath the surface, unseen.

What Is The Real Danger of Lower Belly Fat?

Everyone has stomach fat… even when they have flat abs.
Men, on average, have 43.2 pounds of fat. Most of it is deep inside the tummy, forming a layer over the various organs inside your abdomen.

This belly fat serves many functions. It cushions the viscera and acts as an energy source during periods of stress and starvation.

But deep belly fat can become dangerous when it increases beyond normal limits. That’s why you should learn how to get rid of belly fat.

Overeating and obesity causes more visceral fat to accumulate.

This fat is metabolically active. It releases proteins called lipokines which are harmful and cause inflammation. It leads to high blood pressure, type 2 diabetes, heart disease, dementia, breast cancer and colon cancer.

To actually measure how much visceral fat is in your body, you need a CT scan or MRI.

But a quick shortcut to estimate your deep belly fat content is to measure your girth with a tape around your waist, at the top of your hip bones (level of your belly button).

The healthy normal limit is 35 inches in women and 40 inches in men.

Broadly speaking, a pear shape (bigger hips and thighs) is better than apple shape (wider waistline).

The same factor (inactivity and a sedentary lifestyle) that causes fat deposition around your waist also leads to visceral fat layering. The key for how to lose lower belly fat is to become more active.

How To Lose Lower Belly Fat – And Do It Fast?

You must understand the metabolic changes that control how to lose lower belly fat before you can do it effectively.

Whenever there is a spike in your blood cortisol levels, it will add more fat to your belly. Stress causes cortisol levels to rise. A bad diet worsens the situation.

In combination, these lead to deposits of fat around your waist as well as an increased deposition of visceral fat.

So how to lose lower belly fat?

The most effective system involves 4 main steps:

  • Exercise
  • Diet
  • Sleep
  • Stress Management

1. Exercise

Increase physical activity. It is the best way to lose stomach fat fast.

Research has proven that 178 minutes of moderate cardio exercise every week prevents visceral fat deposition.

As a general goal, you should

  • Aim for a target of 10,000 steps daily.
  • Take the stairs instead of an elevator.
  • Walk rather than drive a car.
  • Use a standing desk, or treadmill desk, if your work is sedentary.

To be most effective, exercise must

  • be vigorous,
  • last at least 30 minutes, and
  • be done 5 days a week.

Walking - and how to lose stomach fat
Walking is an excellent choice. While walking, your heart rate should be faster, and you should be breathing harder.

Jogging is better still at losing belly fat, for those who are fit enough for it. Vigorous workouts on exercise bikes or ellipticals is also effective.

Interval training is good to lose belly fat, with short bursts of exercise boosting your metabolism and burning off calories for upto 16 hours longer.

Try and engage multiple muscle groups in your workout sessions. Cardio fitness is also important and mixing in cardio workouts is smart when it comes to how to lose belly fat.

Resistance training to build muscle mass also is also helpful with how to lose lower belly fat.
Lift weights - how to lose fat
Lift weights a few times every week. Crunches are not as important as core muscle training exercises like the bridge, plank, or squats.

Formal exercise sessions or visits to the gym are not always required. You can achieve similar results through regular household activities like:

  • Raking leaves
  • Walking
  • Gardening
  • Playing with kids (games like soccer or basketball)
  • Dancing

If you have not been very active for a while, make sure that you check with your doctor on how to lose belly fat before starting any kind of fitness or exercise program.

How To Lose Stomach Fat With Better Diet

When people ask about losing belly fat, they hope to learn of a magical diet to miraculously melt away fat deposits around their waists.

Well, sorry to disappoint you.

There’s no magic diet for losing lower belly fat.

However, it is true that belly fat is the first to melt off with any kind of effective diet.

Watch your calories

A 3500 calorie deficit will lose 1 pound of fat. Start your diet with 2200 calories (men) or 2000 calories (women).

Maintain a food diary and record all that you eat in a day. Use weight loss calculator to compute your overall calorie intake per day.

Don’t skip meals

Eat your breakfast daily. Include more protein in breakfast, because it will take longer to process and leave you feeling full through the morning.

Eat frequently (every 3 hours) but consume smaller meals or snacks.

Fiber is important

1200 Calorie Diet - Meal Plan
When it comes to losing stomach fat, a good goal to shoot for is 10 grams of soluble fiber per day.

This can come from

  • 2 small apples,
  • a cup of green peas,
  • half cup pinto beans,
  • high fiber bread,
  • oats, or
  • cherries.

Gradually increase the amount of fiber in diet until you notice belly fat dropping off.

Sugar is your enemy

Eat foods with a low glycemic index to avoid glucose highs.
Load up on protein, vegetables (like kale, lettuce, broccoli, beans, lentils, and chickpeas), and whole grains.

Avoid processed grains.

Whole grain, 5 servings of fruit/vegetables, 3 servings of low-fat dairy and 2 servings of low-fat fish, meat or poultry can melt away belly fat.

Read food labels

Avoid high-fructose corn syrup foods. Include cinnamon in your coffee or oatmeal. It slows stomach emptying and you feel fuller for more time.

Eat more good fat

Upto 25% of your daily calories should come from MUFA (mono-unsaturated fatty acids) like

  • vegetable oil,
  • rapeseed oil,
  • olives,
  • avocados,
  • nuts and
  • olive oil.

Omega 3 fatty acid sources like salmon, avocado and walnuts are also good choices for how to lose belly fat.

You can snack on pine nuts half an hour before meals to avoid overeating.

  • Avoid foods with trans fats like margarine, cookies, crackers and food cooked with hydrogenated oil.
  • Dark chocolate (low in sugar) packed with zinc is good for melting belly fat.
  • Limit yourself to one or two drinks a day. Alcohol is digested into sugar, which is converted by your body into fat.
  • Avoid late night snacks before going to bed. Munch on an apple or other fruit, if you must.

Drink plenty of water

On the issue of how to lose belly fat, dehydration can be deadly to your weight loss plans.

You need at least 8 glasses (64 oz) of water every day to meet your body’s metabolic needs.

Avoid sugary drinks like soda and carbonated beverages.

Two cups of green tea, rich in catechins, will help burn off visceral fat.

Ensure your intake of trace elements

1200 Calorie Diet Plan For Week
Calcium requirements can be met through dairy products like 6 ounces of low-fat Greek yoghurt daily.

Here is a short list of abs diet superfoods:

  • Oatmeal
  • Almonds and nuts
  • Protein powder
  • Olive oil
  • Berries
  • Eggs
  • Beans and legumes
  • Lean meat and fish
  • Whole grain
  • Peanut butter
  • Green vegetables
  • Dairy
  • Avocado
  • Green tea
  • Parmigiano cheese
  • Cannellini beans

How To Burn Belly Fat – In Your Sleep

Do you want to learn how to lose stomach fat in your sleep… amazing as it may sound?

The importance of getting enough sleep is usually under-estimated by people trying to lose weight. It sounds strange to answer the question, “How to burn belly fat?” by saying “Sleep well” – but it’s actually very good advice.

Sleep helps your body

  • rest and recover from the stress of a day’s work,
  • restores metabolic processes to normal and
  • ensures normal cortisol level fluctuation.

All of this works with other efforts – diet, exercise and stress control – to lose stomach fat.

So don’t work late every day. You need 6 to 7 hours of restful sleep every night to function at peak efficiency. That’s also how to lose stomach fat easily and more effectively.

Fewer than 5 hours of sleep, or more than 8 hours, will be counter-productive and paradoxically increases visceral fat.

In addition, biorhythm disturbances can cause eating disorders and sugar craving. So when someone asks you how to lose belly fat, urge them to grab some zzzz’s.

Keep distracting and stressful things away from the bedroom. Mobile phones, TV and computers can interfere with restful sleep.

How To Lose Stomach Fat With Better Stress Management

Everyone faces stress. That itself isn’t the problem.

Handling stress levels well is more important when it comes to learning how to lose stomach fat.

Set aside time to relax, such as taking 15 minutes on a lunch break when you’ll just close your eyes, breathe deeply, and temporarily forget about the stresses of your day.

Some excellent ways to reduce stress and teach your body how to lose lower belly fat are:

  • Relax with friends and family.
  • Meditate regularly.
  • Breathe slowly.
  • Become aware of your breathing and consciously slow it down, hold for few seconds and exhale slowly.
  • Seek counselling for anger management and other emotional stress.
  • Blow off steam through exercise.

Take Vitamin C supplements that can help balance cortisol spikes. Kale, kiwi fruit and orange are good sources of dietary vitamin C that will help you lose stomach fat.

How To Lose Stomach Fat – Forever

how to lose belly fat
Keep track of your efforts to lose stomach fat fast.

It’s very important to stay motivated and stick with your program for long enough to see results.

Take important measurements like your weight, waist circumference and waist-to-hip ratio at regular intervals.

This will show if what you’re doing is working or not.

How to measure your waist to hip ratio?

  • Wrap a tape measure around the thinnest part of your waist and record the measurement.
  • Repeat this with the widest part of your hips.
  • Divide the first by second number to arrive at your waist to hip ratio.

For women, this should be 0.8 or below. For men, it should be 0.9 or below.

Measure your waist to hip ratio frequently as you implement changes to get rid of belly fat.

Also record your weight, taking care to weigh yourself at same time daily. Most people prefer to do it the first thing in the morning, before breakfast.

To Get Rid of Belly Fat, Stay Motivated

How to lose lower belly fat
Nothing worth achieving ever happens instantly – or easily… and that’s true even when you aim to get rid of belly fat. As you try to lose lower belly fat, you may not see quick results.

Be persistent

The changes will happen as long as you stick with a regular program. How to lose belly fat? S-l-o-w-l-y.

Team up with a partner for accountability

Join groups of weight watchers for mutual feedback and encouragement as you get rid of belly fat.

The support of peers can keep you on track, even when you are tempted to throw up your hands and give up.

Focus on the dangers of belly fat

Keep the bigger picture in mind. You are working on a plan to get rid of belly fat because you’re interested in having a better looking figure – but also because of the deadly dangers of excessive visceral fat.

Because you have a serious reason to stick with the program, you will be motivated to keep going.

Join a belly fat loss program

Being a part of a structured fat loss program with regular, step-by-step guidance, can make it easier to get rid of belly fat.

You will have a sequence to follow and an expert coach or mentor available to address concerns, answer questions and help you overcome any hurdles when it comes to how to lose belly fat.

One of the best programs is Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” – you can learn more about it here.

Bottom-line – How to Lose Lower Belly Fat

Here’s how to lose lower belly fat – quickly and permanently…

1. Eat a Balanced calorie-controlled diet
2. Exercise an hour every day
3. Minimize stress levels
4. Get enough sleep

Are you ready to give a powerful “Get Rid of Belly Fat” system a try?

It reveals little known ways to reduce thigh fat and belly fat – so you’ll lose weight in just two weeks!

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And also check out this interesting video presentation about how to lose lower belly fat…

How To Lose Stomach Fat – And No, It’s Not A Walk In The Park

So you’d like to lose those rolls of fat around your middle. Get rid of those pesky love handles forever.

You’re willing to put in effort, take some pain and discomfort, to get back your trim waistline.

But the truth is – losing lower belly fat isn’t quite so easy.

It’s important, for more than just appearance’s sake.

Belly fat is a marker of a more serious problem – deeper visceral fat around your internal belly organs, which releases chemicals that can cause diseases like heart problems, cancer and diabetes.

And a strict diet alone doesn’t always work to get rid of belly fat.

Here are some reasons why you may find it hard to lose belly fat.

1. Age is a factor

As your body ages, your rate of metabolism drops.

Since your tissues consume less energy to perform activities, fat in the food you eat tends to accumulate in stores around your waist, thighs and butt.

In women, menopause worsens this situation because of hormonal variations that throw wrench into the internal workings of your cells.

This leads to more belly fat accumulation thanks to a relative increase in testosterone compared to estrogen and progesterone.

2. Working out – in the wrong way

how to lose belly fat
Some exercises help build stamina and improve overall health.

Cardio exercise is excellent for these purposes. But it isn’t very effective at ridding your body of belly fat.

A combination of weights/resistance training and aerobic exercise as well as specific routines for tightening abdominal muscles is the ideal combination for losing belly fat.

(For more detailed workouts designed to lose inner thigh fat and lower belly fat, check out the “14 Day Fat Loss Plan“.

3. Eating processed foods

Refined foods are rich in sugar or corn syrup, which leads to a general inflammation response. This in turn enhances storage of body fat around the hips and thighs.

Antioxidant-rich foods like fruits, vegetables and whole grain are protective against this inflammation and can help with losing belly fat.

4. Consuming wrong fats

Fats rich in monounsaturated fatty acids are healthy and will not cause belly fat deposition.

But saturated and trans fats are bad for your body. This is the kind found in meat and dairy products and lead to weight gain.

Rapid Fat Loss

5. Not working out enough

To melt belly fat, your workouts must be fast paced and hectic, even if brief.

Low intensity exercise is not quite as effective. Effective workouts for losing belly fat involve hard and fast activity for short bursts of time.

Repeating these routines many times in a day can speed up the fat loss process.

6. Insomnia

Sleep and rest are good for lowering blood levels of cortisol, the stress hormone that is responsible for surplus dietary fat to be deposited around the belly.

By altering fat metabolism, a lack of adequate sleep can make you fat and unfit. Getting at least 7 hours of sleep at night can help you lose belly fat.

7. Being stressed

Financial, work-related or domestic stress can wreak havoc on your body.

When you function under high-stress conditions, you tend to eat more, prefer unhealthy ‘comfort’ foods, and alter your internal hormone levels in a manner that increases fat deposits around your middle.

Cortisol plays an important role in this.

8. Lack of motivation

Losing belly fat is hard work. And you must be committed to doing what it takes for as long as it takes.

For many, losing weight is just an idle dream.

They are not serious about working out or changing their dietary habits permanently. As a result, they may drop a few pounds but quickly add them back on.

Being motivated and inspired to stick with any regimen for fat loss vastly increases your chance of succeeding at it.

9. You have the wrong genes

Some people are genetically predisposed to putting on weight around their middle than on their hips and thighs. If you are one of them, getting rid of belly fat can be harder work, though not impossible.

Knowing the reasons behind why it’s so hard to lose belly fat is helpful in avoiding those which can be modified and accepting the factors that are out of your control.

Regardless of anything else, a healthy diet and regular exercise workout routine can help shed extra pounds and help with losing belly fat in almost everyone who sticks with it.

While losing lower belly fat is easy when you follow these tips, there are other things that make up a healthy figure.

It’s a good idea to follow an integrated fat loss program that will also guide you about how to eat healthy, develop more muscle and lose weight in a manner that is sustained over the long term.

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Handy Tips On How To Lose Lower Belly Fat

How to lose lower belly fat?

Your lower belly is one of the body parts that pose immense challenges when you are trying to lose weight.

This vexing region is the bane of anyone who has struggled to lose weight. You’ve toned up and done everything right, but cannot seem to shift that stubborn lower belly fat.

That little belly bulge stands between you and a flat stomach, and it can be tricky.

The good news is that it is fixable.

Here are a few handy tips on how to lose lower belly fat.

1. Do Cardiovascular Exercises

Running - how to lose fat
Cardiovascular workouts speed up and enhance your body’s ability to burn fat by revving up the metabolism.

A study conducted by Duke University found that people who engage in moderate cardio for 178 minutes per week hardly gained visceral fat over a period of 8 months.

Participants who engaged in higher intensity cardio workouts, such as jogging, for a similar amount of time experienced better results than the moderate participants.
As surplus fat comes off your body, it will also melt away from the belly area since body fat is like one large continuous organ spread out all over your body.

Walking is one of the highly effective methods for people who are wondering how to lose lower belly fat, since it puts all your muscles to work.

As you walk, ensure that you swing your arms and contract the mid-section. To make walking highly effective you must maintain a brisk pace and sustain it for about 30 minutes to achieve the aerobic effect.

2. Eat Healthy Food

1200 Calorie Diet Plan
As the popular saying goes, abs are built in the kitchen.
You may train hard and long to build muscular abs, but as long as you are eating junk food all day long, you can’t get rid of your belly fat.

So how to lose lower belly fat? You have to make lifestyle adjustments including the decision to eat healthy food.

Stop eating processed foods and seek out unprocessed raw stuff that’s healthier and more nutritious.

You need carbohydrates for energy. But do not fall into the common trap that many dieters do by eating more carbs than you need.

Extra carbs in the body are stored as fat, which is how you end up with belly fat.

Eating foods that have high protein content is an effective twist on how to lose lower belly fat.

Basically proteins produce thermic effects unlike other foods. As a result the body will burn more energy and process more proteins than it does when processing fat and carbohydrates.

3. Limit Your Alcohol Consumption

If you drink alcohol daily, you might as well forget about losing lower belly fat.

Apart from what you eat, what you drink is critical to losing lower belly bulge.

Beer drinkers often have a belly shape characterized by fat and man boobs, which becomes more prominent as they grow older.

Apart from this, alcohol tends to stress your liver which has to work harder to get rid of toxins, reducing your body’s ability to build muscles.

4. Don’t Try To Focus On Your Belly Alone

People who are new to how to lose lower belly fat often get misled into believing that they can burn fat in the specific area they want… by engaging in a particular activity or exercise.

What they do not know is that when you lose fat, your body decides where it wants to lose it from… and in which order.
Unfortunately, the lower belly happens to be one of the last areas from which most people lose fat.

So there you have it.

If you intend to lose belly fat, you have to make lifestyle adjustments including nutrition and exercise to achieve overall fat loss.

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Experts Call This The Best Way To Lose Lower Belly Fat

What is the best way to lose belly fat?

Ask ten people and they’ll give you different answers.

But when you interview experts on fat loss, something interesting emerges. They all agree that there’s probably one “best way to lose belly fat” – and that’s a set of exercises.

But what really is the best way to burn belly fat?

Everyone loves the idea of having flat abs. Some people, desperate to shave off a few pounds of belly fat, are willing to do anything to achieve the body they have always desired.

They will willingly starve themselves, buy expensive supplements, and perform any exercises to lose belly fat, or try the latest fad diet that promises flat abs in just a matter of weeks.

Luckily, there is hope for them as belly fat is metabolically active and easy to lose – if you know the best way to lose belly fat.

While working out to get rid of belly fat can be helpful, proper nutrition also is an essential requirement. This means you’ve got to follow a low calorie diet. Otherwise belly fat might take quite some time to lose.

Let’s talk about the best way to lose lower belly fat – simple exercises you can do every day to burn off stubborn belly fat.

Before you do any of these, please talk with your medical advisor or coach to make sure you are fit and healthy to do them. Risking injury or serious complications is not worth losing those extra pounds. 


Bicycle exercise
The bicycle exercise has been widely regarded as one of the best ways to lose belly fat and is known to be very effective in shedding a few pounds fast. It works well because it targets the rectus and the oblique muscles of the abdominal wall.

To perform this fastest way to burn belly fat exercise properly, get into a supine position with fingers interlocking at the back of your head.

Now bring your knees to your chest, while at the same time lifting your shoulders off the ground.

With your head slightly raised off the ground and your hands supporting your head, slowly bring your left elbow to touch your right knee while keeping your left leg straight and slightly off the ground.

Switch sides and keep pedalling until you have completed 3 sets of 12 repetitions each. It’s the best way to lose belly fat.

Side Plank

Side Plank
The next exercise in our small collection that make up the best way to lose stomach fat is the side plank. Lie straight on your right side with your elbow beneath the shoulders, keeping the legs stacked.

Place your left hand on the right your left hip. Now lift your hips off the ground until where you are only supported on your forearms and feet. In this position, your body should be diagonal to the floor.

Hold for about 30 seconds before you lower yourself to the starting position. Repeat 10 times, then switch sides and do the same.

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Ball Crunch

Ball Crunch exercise
Of all the exercises considered the best way to lose belly fat, the ball crunch is one of the most effective. You need an exercise ball for this.

Lie on the ball with your lower back fully supported. Put your hand behind your head. Contract your abs, pulling the bottom of your ribcage towards your hips to lift your torso off the ball.

As you curl up, keep the ball stable, and then lower your back down to stretch your abs. Do 3 sets of 12 repetitions.

Vertical Leg Crunch

Vertical Leg Crunch
The vertical leg crunch is also among exercises making up the best way to lose belly fat. It’s among the most popular exercises to burn stomach fat.

It is similar to the leg crunch except the legs are straight up, with the knees crossed and hands placed beneath the head for support.

While at this position, contract your abs to lift your shoulders off the ground, keeping the legs in a fixed position to crunch.

Do 3 sets with 12 repetitions.

These exercises to lose lower belly fat can be very effective if done correctly and consistently.

While working on the best way to lose stomach fat, if you followed the instructions strictly, you should feel some pain in your abs within the first few days. Typically the pain will go away after a few more days.

The best way to lose belly fat comes from workouts done on a schedule and under the recommendation and guidance of an expert.

Are you ready to give a powerful and proven fat loss system a try… and experience the fastest way to burn belly fat?

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How To Reduce Belly Fat – A Lady’s Guide

How to lose lower belly fat, women?

It’s easy – when you know the secret!

Apart from bones and muscle, our body has a significant percentage of fat.

Even those who are lean with flat abs have fat. It is part of your body’s composition and performs important functions.
But when the percentage of fat exceeds safe limits, it can lead to health problems. The excess fat sits around your belly and waist.

Let’s talk about how to lose lower belly fat for women through diet and exercise.

Belly Fat Is Your Enemy!

how to lose weight in a week
Fat produces nasty substances that affect your health.

Fat is deposited around the different organs of your body.

This deeper fat deposit called visceral fat is a problem even for otherwise thin people.

It causes health complications like diabetes, high blood pressure, heart disease and certain types of cancer.

To know how much visceral fat you have, take a tape and measure your girth around the belly button. A woman should measure less than 35 inches around the waist and for a man the acceptable limit is 40 inches.

Higher abdominal fat is an indication of more visceral fat.

Those who are strict with their diet but don’t bother with exercise might still have visceral fat, and this increases their risk of several lifestyle related diseases and also cancer.

How To Lose Lower Belly Fat For Women

How to reduce belly fat for women? You can do this by watching your diet, activity, sleep and stress levels.


Get at least 7 hours of sleep every night. Less sleep disturbs your biorhythms and this in turn makes you tired and hungry.

You tend to eat more food. You also crave sugary and fried stuff. Lack of sleep triggers chemicals that make your body desire sugar and fatty food.

Adequate sleep, on the other hand, is the best way to lose belly fat for women.

According to a study on how to lose belly fat for women, those who sleep for 7-8 hours a night gained less visceral fat than those who slept for just 5-6 hours a night.

So plan to get your 7 hours of sleep every night.


Exercise is the best way to lose lower belly fat for women.

Instead of doing intensive exercise at a fixed time daily, try to spread out your activity all through the day. Be active by doing different things like climbing stairs, managing household tasks and walking to places.

Many folks work out in the morning or evening, and the rest of their day is spent sitting at their desks or lying on the couch. Plan an active lifestyle with a mix of various exercises to keep the fat burning all through the day.

Remember, when it comes to how to reduce belly fat, exercise is very important.

Climb stairs - how to lose fat
Even walking counts as an exercise as long as you walk fast enough to sweat, you breathe harder and your heart rate goes up. Jogging increases the intensity of exercise and you need to do it for only half the time of your daily walk.

Other things to do include some yard work, such as raking leaves, digging up the soil and getting an old style lawn mower to cut grass in the front yard.

There are many physical activities that you can do around the house that will get your heart pumping and burn off visceral fat.

(For more detailed workouts for how to reduce belly fat for women, check out Shaun Hadsall’s program, “14 Day Fat Loss Plan” – read our review here) 


Another of the best ways to lose belly fat is to control what you eat.

Choose proteins, whole grains, fruits and vegetables to meet your dietary needs. A balanced and well-rounded meal stops hunger pangs and any intense cravings for high-sugar snacks and other unhealthy stuff in between meals.

Eating more of these fat burning foods is how to lose lower belly fat in women and men alike.

Include good fats like those found in avocado, olive oil and walnuts. Salmon and tuna are also great sources of good fat.

Sugar is your worst enemy when it comes to the fight against belly fat. Try to go off sugar for a week. Afterwards, you will notice that you crave sweets less.

The problem with eating sugar laden goodies is that it sets off triggers in your brain, which in turn craves more sweet stuff. When you avoid it completely, you’ll reset the threshold.

Include high-fiber food stuffs in your diet to help cut down on snacking.


Stress is a silent killer. Several diseases get triggered by high-stress levels in people.

Also, if you are suffering from health problems like heart disease, cancer, diabetes and other problems stress can worsen and even kill you.

So get your stress under control. It’s the best way to lose lower belly fat.

Practice calm by adopting meditation and slowing down your pace.

Exercise also helps in tackling stress. Take up some form of activity that you love and you will find that stress goes down over time.

Now that you’re aware of how to reduce lower belly fat, it’s up to you to implement this knowledge and devise your own working system that will burn the fat off your belly – and then keep it away!

While you can follow these tips, there are several other things that make up a healthy figure other than just the amount of fat on specific parts of your body.

That’s why it is always a good idea to follow an integrated fat loss program that will also guide you about how to eat right, develop more muscle and lose weight in a manner that is sustained over the long term.

Among the best programs of this type is Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” (click here to learn more about it) that teaches simple yet effective fat loss secrets for natural weight loss and to get rid of belly fat.

It reveals little known ways on how to reduce belly fat for women – so you’ll lose weight in a week.

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