4 Best Smoothies for A Shared Breakfast

4 Best Smoothies for A Shared Breakfast

A Smoothie – is a super-healthy drink, which nutritionists advise not to drink, but to eat. Yes, it is to eat, preferably with a small spoon, to get the maximum benefit out of. It is also important not to hesitate and drink smoothies immediately after cooking, otherwise all vitamins will disappear, and there will be zero benefits of such a drink. If you and your loved one both decide to start every morning with a smoothie – your relationship will be long and happy.

In order for smoothies for breakfast to be filling and to replace a full meal, bananas, nuts, almond milk, oatmeal and foods high in fiber are added. As a light base, low-calorie yoghurts, cottage cheese, soy milk, frozen berries and fruits are used. Now let’s take a look at 4 variants of smoothies, which you can safely drink (or rather – eat) for breakfast.

Chocolate-curd smoothie

If you like chocolate just as much as we do, then this recipe will be perfect for you! Curd cheese contains a large amount of phosphorus and calcium. A glass of curd smoothie for breakfast will satisfy half the daily requirement of body in protein.


  • 100 g of cottage cheese
  • 1 tbsp of cocoa powder
  • 20 g of dark chocolate
  • 1 cup kefir (or yogurt)

Cooking method: Dump all the ingredients (cottage cheese, cocoa and yogurt) and blend. Done!

Banana smoothie

Smoothie with banana in it – is another great option for a hearty breakfast. A frozen banana resembles the taste of a milkshake, but is absorbed by the body much better. For a fresh taste, you can add mint or spinach leaves to your smoothies.


  • 1 frozen banana
  • 1 glass of water
  • almonds
  • 0.5 tsp of cinnamon
  • pinch of salt

Cooking method: Mix the pieces of banana with water in a blender. Then add cinnamon, a pinch of salt, a handful of almonds. Mix them all in a blender. Done!

Pumpkin-carrot smoothies

Pumpkin contains many useful vitamins of group A, C, E and group B. It is easy, useful and most important – a dietary product that helps to remove toxins from the body. For the preparation of such smoothies we advise you to choose sweet varieties of pumpkin.


  • 70 g of pumpkin
  • 30 g carrots
  • 100 g of yogurt

Cooking method: To make pumpkin smoothies, you need to peel the carrots, soft them up with boiling water, then grate them on a grater. After this, you need to cut the pumpkin, peel it of seeds and grate it the same way. Put both ingredients in a blender, put 3 ice cubes, add yogurt and blend everything properly. Done!

Smoothies with oatmeal

If you do not have time to prepare your favorite oatmeal in the morning, this smoothie recipe is a great alternative! Red currant, which we will add to this smoothie, is very useful for the body. It contains 4-5 times more ascorbic acid than in the black currant.


  • 0.5 cup oatmeal
  • 150 ml almond milk
  • 1 banana
  • 80 g of red currant
  • 1 tbsp of honey

Cooking method: Add the oat flakes into a saucepan with boiling water and cook them over low heat for 5 minutes. When the oatmeal has cooled down, add it to the blender, adding red currant, banana, almond milk and honey. Blend well and enjoy a wholesome breakfast.

4 Kinds of Training for Two

4 Kinds of Training for Two

Do you dream of luring a loved one to a gym or a dance studio, but you don’t know how to?
Below is a list of paired activities that he cannot refuse.


If hate the look of a training apparatus, and the dream of rock hard muscles doesn’t give you rest, boldly sign up for CrossFit. It consists of often changing exercises of high intensity. An excellent motivation for a boyfriend can be a holiday together, and your main argument is the unflappable “Well, you want to be the most beautiful on the beach, dear.” And when you tell him that the CrossFit is part of the mandatory training program for the armed forces, as well as some fire departments and law enforcement agencies in Canada, he will definitely want to feel like a real man. Be prepared in advance for the fact that you will have to give all the best of yourself. You will be forced to jump, run, push up, squat – and all of it is done in a fast pace, as in the lesson of physical education in your childhood.


The lessons of Latin and foxtrot are not only for the elderly. Imagine: you invite friends to a party, painfully twitch to Rihanna, and suddenly the DJ falls face first on a wrong button. At the first chords of “Besame Mucho” start to play, the dance floor is empty, the girls go to powder their noses, the guys sleepily reach for alcohol, but suddenly everyone stops. And the hypothetical Joe and Marry, that is, you and him, merge in passionate rumba, catching admiring glances. Delight, applause – you get the idea. And than more: your life is filled with new acute sensations, for it is not without reason that the English doctor Havelock Ellis, who stood at the origins of sexology, said that dancing is a “masterly development of sexual impulse.” Keep in mind: there are a lot of ways to diversify the intimate life – samba, jive, cha-cha-cha, paso doble within the Latin American dance program and waltz, tango, foxtrot and quickstep – for the European.


Another interesting option is joint yoga. As you know, this is one of the most effective ways of gaining inner harmony. And if you decide to seek a path to liberation of the material together, than you will live happily ever after. After all, yoga perfectly develops flexibility and endurance (well, how can one not return to the topic of bed), it helps to distract from everyday vanity and concentrate. Another argument in favor of such pastime is the opportunity to learn the technique of Thai massage (some studios offer such).


Fans of role-playing games, and all who are not averse to mastering the art of self-defense, will certainly appreciate paired lessons in boxing. Of course, no one offers you to become the reincarnation of Muhammad Ali – a punching bag will be your first opponent. But if suddenly one day a real duel between you will take place (if only not about unwashed dishes)? Well, if not, joint training will still not be wasted – boxing improves coordination of movements. Plus, you get extra bonuses in the form of a boyfriend’s favor, who suddenly finds a like-minded person in you.

How to Lose Weight Together

How to Lose Weight Together

Every now and then you think that you should go on a diet, but you simply cannot keep yourself in shape for a long amount of time? You do not have enough motivation. But what if you try to lose weight with your loved one? Perhaps, it wouldn’t hurt for your prince to pump up his tummy and throw off a dozen kilogram? If your proposal for joint weight loss is pleasant to him, proceed to the implementation of these plans.

So, what is needed, so that both of you not only got rid of extra pounds, but been in a good mood while doing so?


At the very beginning, you need to set a specific goal: how much weight do you intend to lose? For example, you need to lose 12, and your partner – 15 kg. So, together you need to get rid of 27 kg. It is one common, and not two different, goals that should unite you and turn you into one slimming organism. You should regularly weigh and record the overall performance of your measurements. Responsibility for the joint result will drive you to more serious steps than if each of you was responsible for his own weight.

Joe (24) and Marie (23 years old):

– From the very beginning, we decided that if we would lose weight together, then we should have a joint weight. Together we weighed 160 kg. After 3 months we lost 30 kg. Mutual responsibility for the final result drove us, it did not let us get discouraged and quit everything. For example, if Joe dropped 2 kg for this week, and I – only 800 g, then the next week I tried my best to catch up.


You need to choose a food system and the kind of daily physical activity that will suit you both. In the refrigerator there should not be products that are contraindicated to either of you. Also, one should not force other to engage in an undesired sport. If you suddenly have diametrically opposite preferences, let the compromise be.


Your joint weight loss is doomed to failure, if you do not pay proper attention to self-organization and self-discipline. First, you must promise each other that in no case will you depart from the goal, that you will slowly but surely go to it. If you promise something not only to yourself, but to your second half, it will be more difficult for you to break the word.

Secondly, it is necessary to distribute responsibilities. For example, one manages your schedule, one manages a diet.

Thirdly, you must constantly support each other, enjoy success and in no case laugh at the failures of your partner or your mutual goals. After all, only together you can overcome difficulties, and achievements will only bring you satisfaction when they are appreciated by a loved one.

They say: one head is good, but two are better. The same goes for weight loss. Two people, united by a common goal, will, without fail, achieve it. Especially if in addition to the goal they are united by the feeling that they give each other.

How to Make a Guy Lose Weight

How to Make a Guy Lose Weight

Every woman dreams of a fairy prince, slender and athletic. Maybe we should make our dream come true. At least when it comes to health, athletic form and figure of our men …


If a loved one says that he is comfortable with his tummy, belly and “second chin”, then the woman should take care of his health and physical form into her own hands. Better if a man loses a few pounds now, so than he won’t complain about the heart and joint pain. Remind him that excess weight is a direct way to hypertension, heart attack, stroke, and also diseases of the musculoskeletal system. And there is a risk of diabetes.

Remember that a man needs your support in all undertakings, including helping to lose weight. You can make a general menu, not forgetting about meat, because almost all men just adore it. Do sports together: jogging, swimming, gymnastics, going to the gym and even walking will help lose weight. In a man has developed muscle mass, fat deposits burn much faster. So, it is quite logical to change the way of life, the result will not keep you waiting. Gradually change the eating habits of your partner, and then he will lose weight, even without realizing that he was “on a diet.” From time to time you can cook him chops or fried potatoes. This will help satisfy your loved one’s appetite for the chosen dish.

Here are some simple tips to help your partner get rid of excess fat: Each day, limit portions: a spoon less of potatoes, 1/3 less meat, more salad. Between meals, give your loved one a glass of water, fresh orange or apple juice. Reduce the content of white bread in his diets. Give preference to black bread. Of course, at first leave at least a little white bread. Limit the use of fatty meat and sausage. Replace pork with poultry and fish. From time to time you can serve veal. Try baking the meat in foil or fry in a pan without fat or oil (rapeseed, palm). Convince him to eat steamed dishes. If possible, before eating, remove the skin from the poultry.

Offer your partner to limit the use of alcoholic beverages, since they are very caloric. Limit the use of sweets and juices from a box. It is better to drink tea and mineral water. To improve the taste of dishes, use herbal spices that will accelerate the burning of calories – thyme, marjoram, basil, oregano, pepper, capsicum, nutmeg, cinnamon, ginger, black sesame. From pasta, choose those not containing eggs, from coarse flour or from durum wheat.

Convince your man that even if he is very hungry, it is not necessary to eat up to the heap. Teach him to eat yogurts, cottage cheese, vegetable salads and fruits. Spend more time together, but do not waste it on passive rest. Go for walks, pool or gym. Alternatively, you can do cleaning together or a small repair. Come often for walks, cleaning together and do a little renovation.

Before going to bed, do not be lazy either. Let there be more “movements” in your bedroom. Make sure that the beloved one gets enough sleep. Sleep deprivation provokes hunger, and this contributes to excess weight. The same goes for stress. It is not difficult to lose weight. All that is required is your understanding and a little bit of cunning. And the most important thing is sincerity and mutual care for each other.

Fastest Way to Lose Weight

The web is overloaded with great deals of tips on effective methods to obtain rid of weight fast such that it can be hard for dieters to choose which program is finest for optimal results. No need to stress, though reducing weight can be an uphill struggle, there are a lot of absolutely complimentary, useful ideas to get rid of body fat fast that work and will produce finest weight decrease results that you have regularly desired. If you prefer the incredibly best method to get rid of undesirable body fat fast and keep it off altogether, this post will reveal you which strategies work.

Effective Ways to Lose Weight Fast Tip #1.

You will discover that one of the consistently stressed out tips to ideal weight loss consists of appropriate diet strategy and nutrition if you check out a lot of weight associated books and guides. To lose weight rapidly, you have to comprehend that food is a necessary component of your journey to lower weight. The leading active methods to slim down fast through right diet plan and nutrition is to consume foods that speed up weight reduction as well as include to reduce weight quickly such as raw veggies and fruits, natural meat, fish, eggs and plenty other unprocessed foods.

Effective methods to lose weight fast Tip #2.

Your meal technique is an important part of your weight loss goals, and one of the leading efficient ways to lose weight fast is to focus on raw natural foods that do not include any sweeteners or components. These ingredients or ingredients as I desire to call them make you crave for more and more. Instead, an idea on the effective ways to lose weight fast is to consume a lot of water and keep your hydrated, this will not simply get rid of hazardous compounds from your body, however water will assist you to slim down rapidly by reducing out yearnings for sugary foods and biscuits as you feel fuller with each gulp. A plus for water intake is that it does not consist of any calories, for that factor, making it amongst the leading effective ways to lose weight fast.

Effective methods to lose weight fast Tip #3.

Weight decrease does not work like that, the majority of dieters stop working with it given that they lose motivation with their exercise or perhaps their cardio regimens are final time and tiresome, or maybe they dislike half the food on their meal strategy. You need remaining figured out to achieve your weight loss objectives. One of the leading efficient techniques to optimum weight decrease is to stay beneficial and surround yourself with individuals who want to accomplish weight loss so that you can share and discover.

Effective methods to decrease weight fast Tip #4.

Working out is one of the leading active techniques to lessen weight quickly, nevertheless, if you prefer maximum weight loss, you have to take it up a notch. For leading effective methods to lower weight fast with exercise, it is recommended to get a physical fitness trainer if possible. There might be some exercise routines or devices suggested for these specific body parts, however, if you desire leading effective methods to drop weight fast, you have to exercise out all the huge muscle groups in your body, work the entire body, and you will lose the scale numbers.

There you have your leading four effective ways to lose weight fast and keep it off entirely. Discover those stunning, appealing abs you’ve continuously preferred; you can obtain weight objectives that you are worthy of, get going today and begin seeing outcomes right away.

If after attempting whatever you still can not get rid of that unwanted body fat, precisely exactly what. Challenging I understand how great, complicated and challenging weight decrease can be, however, if you want to get your self-confidence back and improve your confidence, you will require weight reduction methods that work and produce long-lasting results.

Best Ways to Lose Weight Easily

The best way to lose weight, as known to many people is to follow a healthy diet. The best weight loss diet is that, which reduces the intake of calories so that more calories are burnt than consumed, and one can lose weight easily. In a weight loss diet plan, one has to keep a check on the calorie intake. One can either eat foods that are less in calories or reduce the amount of high calorie foods, so that one can reduce the intake of calories.

For a good weight loss diet, one should be realistic and eat what they want to but after considering the fact how harmful they will be for losing weight. One has to learn to manage their portions and their calories to lose weight effectively. There are some pre packaged portion controlled eatables available in the market, and these are very good to lose weight as one can easily control the amount that they eat. Sometimes self control and will power can become major hurdles to the weight losing process and thus, one should rely on things like pre controlled portion foods.

The way one eats is a matter of concern in a good weight loss diet. There are some very important things that need to be kept in mind. One must always ensure that they have a light dinner and never ever skip breakfast. One must avoid breads as far as possible, as these can hamper the weight losing process. These are some things which not only make dieting a problem but also affect the lifestyle of a person which forces them to eat more. If one feels that one cannot stop eating, it is always better to say no.

Apart from a weight loss diet plan, it is very important to exercise regularly. They not only help one to burn calories but they also help one to increase their strength of the body. Work out is the best way to lose weight when combined with a healthy diet. This helps one to preserve the lean muscle tissue and burn the fat in the body.

8 Ways To Lose Weight Fast

Want to lose weight fast? For “some” fat people this is something they think about everyday, but when given the opportunity to lose a stone or two quickly, they’ll think of some of excuse to put it off. Their likely excuse is, diets don’t work!. Well they do. Willpower and the right diet is all you need.

An important factor when choosing a weight loss plan is, that it poses no threat to your health. Speak with a dietician or doctor first.

Why do most people who want to lose weight think all fat loss programs are either boring or don’t work? How far from the truth this is, and anyhow, what if they were, if you get a positive result at the end of it…happy days. To rid unwanted fat regardless of where on the body it is, doesn’t always include strict fasting like many believe this to be the case.

If belly fat hides your slim waist, and is causing you misery, is that not reason enough to get serious?

Want to lose weight fast? Sensible eating among other things will slim the waist, legs, arms or wherever.

Tips for fast, healthy, weight loss.

1. Reducing carbohydrate in small doses and increasing the amount of fresh fruit and vegetables you eat is a good way of cutting calories and controlling blood sugars whilst doubling nutrient intake. You don’t have to do without your favourite meals by doing this. If spaghetti bolognaise is a dinner time favourite of yours then it still can be. Make the dish as you would normally do. Fried mince and onions, with a tomato based sauce served with spaghetti amounts to about 600 calories. However, if you chip away at the ingredients of the spag bol you’ll be doing your waist a favour.

Using 50% less meat and spaghetti and adding more vegetables such as peas, sweet corn, canned tomatoes and mushrooms, you’ll not only create a tastier, healthier, more filling meal, you’ll halve the calories.

2. Calories in drinks…a real spoiler, in fact dangerous for someone wanting to lose weight fast. Ease up on lattes, sodas, juices, wine, fizzy pop and beer. Replace with water, herbal or green tea. You save 500 calories daily doing this. You become far more hydrated which is a dividend, and as study revealed, low levels of dehydration can cause the brain to confuse thirst with hunger.

3. Your body needs energy, without it you’d find it hard to function. Carbohydrate based foods supply this, but not all carbs are equal. Refined carbohydrates are often lacking in nutrients and can send blood sugars sky high, causing increased appetite, cravings and tiredness. Refined carbohydrates come in the form of cookies, cakes, cereals, biscuits, breads etc. Concentrate more on unrefined, lower GI alternatives, still keeping meal portions small. Instead of white bread opt for rye or stone ground, whole meal varieties. Choose plain pasta over whole meal, swap to brown rice from white. Add beans, pulses and oats to dinners. If the urge is there to put more on the plate, add extra vegetables. Snack on fruit if an in between meal hunger pang comes on.

4. Some people the thought of exercising puts them straight off. Its vital exertion is included in diet time, as it helps speed up weight loss. You only get to keep a healthy body in life if exercise is part of it! Although certain gym work outs are a bonus to help rid excess weight and keep the body in shape, it doesn’t mean you have to join a gym and run the treadmill at a pace that fears you.

5. Walking, jogging, dancing, cycling, skipping, skating and swimming all increase the metabolic rate and burn calories. Exercise is best done under supervision, that is till you reach a stage when you know what’s what. Half an hour a day of exercise will make a huge impact on overall health, whilst at the same time deal with the weight problem.

6. Don’t skip the first meal of the day. You’re likely to eat more than usual if you go without breakfast. Eat breakfast, followed by a decent size lunch and a light evening meal. If hunger kicks in mid morning/afternoon, snack on a piece of fruit, or a low fat yogurt. A handful of mixed nuts, seeds, or dried fruits will see to the grumbling belly.

7. It’s a nap there’s going to be times when dieting you’ll feel hungry and deprived, if this happens eat off a smaller plate. Study at Cornell University took a group of 85 nutrition experts-a population with widespread education about healthy eating habits and gave them either a 34 oz. or 17 oz. bowl. They were asked to help themselves from a selection of different flavoured ice-creams. Interestingly, the nutrition experts who had been handed bigger bowls helped themselves to 31% more ice cream resulting in an average calorie intake of 225 calories compared to the 144 calories consumed by those with 17 oz bowls. This proves, because we automatically eat about 92% of the foods we put on our plate, swapping to a smaller one, is a highly effective way of tricking ourselves into eating less.

8. Fat is not good in a diet, however you are not to cut it out altogether because some fats contain essential fatty acids. Be wary about chocolate, Chinese takeaways, crisps, greasy chips, puddings, cakes, biscuits and cheese. Good fats found in oily fish, sunflower or flaxseed oil, avocados, nuts and seeds, and reduced fat dairy foods are vital for a strong immune system.

16 Ways to Lose Weight Fast

There are many things you can do to help you lose weight fast. Usually, all the things you see that you need to do to lose weight end up interfering with your daily routine, which is already full. So, here are 16 ways to lose weight fast you can use on your day to day:

#1: Use the time you already have to workout:

Are you one of those people who drive to go to work? Why don’t you try to walk? Better yet, you can do it running. Obviously, it depends on the distance but you’re taking the time you usually already spend driving. If you can use that same time to do some workout, the better.

#2: Join a few friends:

Do you feel a bit lazy when it’s time to go to the gym? Just ask the people at your office if they are willing to go with you. Make the appointment as if it was a regular meeting at work, and go to the gym. You’ll not only be exercising, but you’ll also need to show others you are doing it, and this will give you the extra push.

#3: Take your kids with you:

There are many workout activities that allow you to bring your kids. There are even classes for both that will help you lose weight. Besides, you’re not only passing quality time with them as you’re teaching them that exercise is a good thing.

#4: Make your husband join you:

In order to don’t make up any excuses, make your husband join you to lose weight. You’ll be able to push up each other and it will be beneficial for both.

#5: Schedule workouts in advance:

If you schedule your workouts in advance, you won’t have any excuses to miss it. You will have time to plan everything out so you can go to the gym and lose weight.

#6: Raise the stakes:

Just make a healthy bet with the person who is joining you to lose weight. This will help you both be motivated to lose those pounds.

#7: Have someone to call you out:

This person can be your husband, your kids, or even your parents. They should know the time at which you do your workout and they should push you to do it. This will be another incentive that will make you continue to workout, even when you’re not that motivated.

#8: Use mobile apps:

There are many mobile apps that can help you with your workouts. From tracking your steps, to keep track of the time of some exercise you do, you can find it all.

#9: Don’t forget the scale:

It’s always important to keep measuring your efforts so you can fine-tune your workouts. The scale doesn’t lie and you shouldn’t lie about your weight also. Make sure you have someone checking your weight, week after week.

#10: Make a date active:

Friday nights are great for a date. But instead of doing regular stuff, try to be more active. Plan something different that make you move a bit.

#11: Play active games:

Pick up a game that makes you move like Zumba on the Wii. Take the time to exercise and have fun. You can also play with your kids. They will love it.

#12: Add tiny things:

Try to move every time you can. You can pretend you’re dancing while you’re washing the dishes, or jumping jacks during TV commercials.

#14: Eat your veggies:

Even if you’re not the biggest fan of veggies, there are ways you can eat them. Just try to add a pile of vegetables to a pizza. You will be full and you’ll be eating better.

#15: Practice yoga:

Yoga is not only a great way to exercise all your muscles as it’s also a great way to create discipline. It will teach you to listen to your body and this will affect the food you eat.

#16: You don’t have to avoid deserts:

As long as you eat healthy during the day, you should have enough calories that allow you to eat a cookie or a piece of chocolate.

An Effective Way of Losing Weight?

Losing weight is hard work, no doubt. To be able to achieve that perfectly sexy figure, you have to eat less of your favorite food and more of those healthy veggies plus lots of exercise. But not everyone is gifted with a lot of time to be able to exercise and going green and organic is actually a bit pricey. Because of this, people who can’t lose weight would then opt out of eating. What they would do, then, is to just stop eating. This is actually a very serious case of weight loss because people are actually depriving themselves of eating food, something that is essential to the body. The medical term for this is Anorexia nervosa, but this is commonly known as Anorexia.

Anorexia nervosa is an eating disorder that people have and do in order to lose weight. Because they can’t lose weight the usual way, anorexics starve themselves just so that they could lose weight. This is actually very effective if the main goal is just to lose weight. After all, we get all the fats and calories from food. However, this is not the healthiest way. In fact, it is not healthy at all. Anorexics actually do some exercises to lose weight fast, but they do not take in food. Not eating and exercising is not a good combination. Without food, there is not much energy to sustain the body for exercising. Anorexics may then experience anorexia symptoms like dizziness, and they could actually faint while doing so or even in normal days because they don’t have vitamins that are essential to the body.

Their motivation to lose weight is the psychological problem that they have as anorexics. Their phobia is to gain weight. They are so scared of gaining weight that they do not eat. That is what makes it easier for them to avoid food. This is also the reason why anorexia is an effective way of losing weight. In the eyes of an anorexic, they are never skinny or thin enough. Even though they are skins and bones already, they still see themselves as fat and obese people, desperately trying to gain weight. This is their motivation to lose weight.

As mentioned earlier, anorexia is effective only in losing weight as it is not one of the good weight loss tips. It is actually a dangerous way to lose weight and inches. Some of the effects of anorexia are irregular heartbeat and even cardiac arrest, loss of bone and mass, infertility, and delayed growth.

Yes, anorexia is an effectively way of losing weight, but it is not effective in keeping the body fit. What’s the use of being thin if the body’s not healthy right? Although anorexia can definitely help you cut those extra fats, it is not advisable to adopt this as a means of losing weight.

14 Things You Can Do to Lose Weight Quickly!

Everyone wants to know how to lose weight fast. We know the usual “watch your diet and exercise regularly” routine. But if it is as simple as that, then there wouldn’t be so many fat people in this world!

Amidst all the lies and hype surrounding the weight loss industry, it can be hard to separate the hype and lies from the truth. That’s why in today’s article, I’m going to share with you 14 things you must do to lose weight fast. Following these 14 tips will help you to lose weight safely and stay lean all year-round.


How To Lose Weight Fast Tip #1: Stop eating only salads

This is a well-known habit especially among female office workers. You order a big salad with nothing but greens. Your colleagues see what you eat and applaud your efforts to lose weight. But before 2pm, you get hungry and start looking for cookies and chocolates to snack. How’s that for one step forward and two steps back in your fat loss attempt? While there’s nothing wrong with having salads for lunch, you should add some good clean protein such as eggs and chicken breasts and also good fats such as avocados or guacamole into your salads as well. Remember this: Every meal should have a protein element. These protein and fat make you feel more satisfied after the meal and will sustain your blood sugar levels for a longer period so you won’t be looking for unhealthy snacks around the office right after lunch.

How To Lose Weight Fast Tip #2: Replace all the unhealthy snacks at home and in your office

Contrary to popular belief, snacking is actually productive for fat loss. Snacking on healthy snacks in between meals will help maintain a steady blood glucose level and also keep your metabolism elevated. Since people snack on convenience and the general availability of food around them, it is important to keep only healthy snacks such as dark chocolate, nuts, trail mixes, fruits or even beef jerky within easy reach. Throw all the others away. Or give them to a colleague you hate.

How To Lose Weight Fast Tip #3: Start a simple exercise routine

Every fat loss program needs to have an exercise component. It doesn’t even have to an actual exercise like jogging or swimming. If you have never exercised before in your life, you can even start something as simple as brisk walking every day for 20 minutes and work up the intensity from there. The main objective is staying active and turning up your metabolism. As you get fitter (and you will), crank up the intensity and challenge your body to reach new heights of fitness.

How To Lose Weight Fast Tip #4: Stop the steady state jogging

If you have been jogging for some time and haven’t seen any significant weight loss results, then it’s time for you to move on to more challenging exercises. Jogging is a good exercise to build your cardiovascular endurance, but not the best for fat loss. To effective burn fat, you need a workout that elevates your heart rate to at least 80% of your maximum heart rate and burns the most number of calories in the shortest period of time. Full body exercises such as burpees, squats, deadlifts, shoulder presses and rows gives you the most bang for your time spent on exercising. Perform each exercise for 30 seconds with a 30 second break in between for 3 sets before moving onto the next. Do this for 10 – 15 minutes a day and you will see results beyond what you have experienced from months of jogging.

How To Lose Weight Fast Tip #5: Don’t avoid carbohydrates completely

When carbs replaced fats as the main contributor of weight gain, many people are avoiding all known types of carbs completely. I personally have a colleague who shuns carbs like the plague. Let me set the record straight. Not all carbs are bad. Our bodies need carbs to function properly. Carbs are our bodies’ main source of energy. In fact, our brain functions primarily on carbs. Depriving your body of carbs can have detrimental effects on your body. Every type food has its time and place to be consumed. As a general rule, you should only consume low glycemic carbs such as brown rice, dark leafy vegetables, multi-grain bread, oatmeal, etc. High glycemic foods such as bananas, juices, white rice, potatoes and other processed foods are best consumed only right after an intense exercise.

How To Lose Weight Fast Tip #6: Set realistic and measurable goals

A lot of people give up on a training or fat loss program after a week or so because they did not see the results they were expecting. First of all, you have to remember that you didn’t get fat overnight. So you should not expect a miracle weight loss to happen as well. Setting realistic and measurable goals will help keep you motivated and continue towards your ultimate weight loss goal. So what considered as a realistic goal? Losing 0.5-1kg (1-2 lbs) a week is a realistic. Losing half an inch on your waist after two weeks is realistic. Of course, you have to be completely honest with yourself when you are accessing these goals. Ask yourself if you are really following the exercise program religiously? How many times did you cheat on your diet?

How To Lose Weight Fast Tip #7: Focus on building muscle

Some people may disagree with me that exercising and muscle-building is important for fat loss. To me, fat loss is all about changing our body composition – reducing the fat mass and increasing fat-free mass (muscles). Increasing fat-free mass will invariably contribute to the lowering of fat mass. For each pound of muscle your body has, you burn an extra 35-50 calories a day. Fat on the other hand burns only 2 calories per pound. So the more muscle you have, the higher your metabolic rate will be. And contrary to popular belief, having more muscles is what will give your body those sexy curves that the opposite sex desires.

How To Lose Weight Fast Tip #8: Invest in a whey protein or meal replacement supplement

Having 3 meals a day with 3 snacks times in between is not always easy to prepare. That’s why for convenience purposes, it’s recommended that you purchase a good whey protein or meal replacement supplement. Just add water or milk and you have one serving of quality protein.

How To Lose Weight Fast Tip #9: Make small changes and stick with them for 21 days

Let’s be honest with ourselves. Fat loss involves some behavioral and lifestyle change. Your current lifestyle got you to the state that you are now. Continuing down this path obviously is not the quickest way to lose weight. We all know behavioral change is the hardest thing. This is why we need to make little changes every day that is more acceptable to our bodies. For example, if you currently drink two cans of soda every day, cut down to one can a day. Then next week, cut down to one can every two days. You get the picture. And for any program that you decide to get started, stick with it for 21 days. Statistics have shown that any behavioral change takes 21 to accept and approximately 60 days to form into a habit. So no matter how much you hate a current diet or exercise program, persevere for 21 days. You will be glad you did.

How To Lose Weight Fast Tip #10: Surround yourself with like-minded people

Some people are very dependent on social support, while others not so much. If you belong to the former group, it is important that you factor this aspect of motivation especially when you are starting out on a fat loss program. During the initial 21 days, it is important to stay motivated and focused on the goals you have set for yourself. You are bound to encounter challenges and struggles as you go through the program. Such as days when your thighs are so sore after doing full body squats or even good news like when you succeed in losing an inch off your waist. If you have friends who are doing the fat loss program with you, great! Share your results and how you feel about the program with them. Talk to fitness professionals; join online communities or Facebook groups to share experiences and gain knowledge. Also, don’t just focus on the fat loss part. Get into the whole health and fitness experience. Buy fitness magazines, visit fitness websites. Look at physiques you desire to achieve and set them as your desktop wallpaper. Do whatever you need to stay motivated.

How To Lose Weight Fast Tip #11: Train your legs

I’m not just talking about jogging here; I’m referring to doing heavy squats, lunges, deadlifts, etc. If you have ever done squats before, you will know that it is one of the most demanding exercises in the world. You pant and sweat like a dog as if you have sprinted a mile. But it is also one of the best exercises for building overall strength and of course burning calories. Leg exercises such as squats are usually compound exercises and as such burns more calories. Even if you are not doing weighted squats, just doing body weight squats alone can be just as challenging. To be honest, in my first 5 years of training, I never once trained my legs. I always thought the upper body is more important and doing squats could stunt your vertical growth. That is all a fallacy. Ever since I started doing squats, my strength went through the roof and my body fat levels have remained consistently low all year-round. Now I do squats at least once a week otherwise my workout is never complete. If you have never trained your legs before, trust me, start your workouts with squats and you will be amazed by the results you see. And yes, you can thank me later.

How To Lose Weight Fast Tip #12: Keep a meal diary

Many people don’t realize how many calories they consume every day. You think you are eating less by skipping a meal here and there. But you never consider those sodas, grande Frappuccinos or those cookies distributed by your colleagues that you so casually put in your mouth during the day. If you take down everything (and I mean every single thing including those mentos) that you eat into a meal diary, you will be surprised how many calories you are taking. Yes, I know it’s quite a pain to record down everything. But do yourself a favor and just do it for one day. It will be an absolute eye opener.

How To Lose Weight Fast Tip #13: Learn to love water

Perhaps the most overlooked causes of weight gain, the liquids you consume can deceptively pack on a ton of calories. Just a can of soda contains close to 150 calories. A grande mocha Frappuccino contains a whopping 420 calories. Drink a soda and a Frappuccino every day and you will gain a pound a week.

Because we can so easily and carelessly gulp down beverages without a second thought, liquid calories are more harmful. Fruit juices are no better. They all contain naturally occurring fruit sugar, fructose, which like all other sugars if consumed in excess will result in weight gain. One of the quickest ways to lose weight is to always choose water over all other beverages. Water has zero calories and is a natural source of hydration for our bodies. By simply replacing all your other sugary laden beverages with water, you will quickly be able to see weight loss results.

How To Lose Weight Fast Tip #14: Limit alcohol consumption

I know it is almost impossible to completely abstain from alcohol. But if your goal is to find the fastest way to lose weight, then you have to cut down on your happy hours. Alcohol is a toxic substance with absolutely no nutritional benefit whatsoever. What’s more, each gram of alcohol contains 7 calories. A few glasses of cocktails with its sugary mixers can easily pile on at least 1000 or more calories a night. You should also know that alcohol is an appetite stimulant. So don’t be surprised if you feel hungry after a night of partying. Of course this leads to additional calories into your body that you don’t need. If you are focusing on building muscle, excessive alcohol lowers your testosterone and increases cortisol levels (stress hormone) thereby reducing your body’s ability to build muscle effectively.