How to Suppress Your Appetite

Many people are trying to lose weight. There are several different diet plans out there but there is one problem with most of them. People are often still hungry. Hunger is one of the reasons why so many diets fail. There are some ways that a person can suppress their appetite and have the same feeling of fullness while eating less food.

Eat More Fiber

Eating fiber will help a person feel fuller for a longer period of time. Fiber also helps reduce cravings for foods that are high in sugar. There are some great tasting foods that are high in fiber including apples, almonds, seeds, and many other types of fruit and vegetables. If a person fills up on fiber they will not eat as much of other types of foods. If a person still feels they are not getting enough fiber in their diet there are many supplements and fiber powers that dissolve in water to make sure a person gets their recommended dose.

Add Protein

If a person eats protein the body will be able to regulate blood sugar levels and release the hormones that are responsible for the feeling of fullness. Thirty percent of the food that a person eats each day should be high in protein. Nuts and lean cuts of meat contain a lot of protein as well as sunflower and other seeds.

Drink More Water

When the body gets dehydrated a person will become hungry. This is the body’s attempt to rehydrate by making a person consume more food and drink more. If a person is drinking plenty of water they will not have these intense hunger pains. A person should drink at least eight ounces of water before meals. This will help a person feel full quicker and they will end up eating less. A person can also have a glass of vegetables juice with no added sugar before meals.

Eat More Often

Eating more often may not make sense to some people. In order to keep blood sugar levels stable a person should eat every two to three hours. Small meals or healthy snacks are acceptable. A person will be able to fill their hunger craving and will not over eat later on in the day.

Eat Breakfast

Many people feel skipping meals will help them eat less. Breakfast is the meal that is often overlooked. Skipping this morning meal will make blood sugar level drop. They are already low when a person wakes up and this makes them even lower. Not having breakfast will cause a person to become hungry and eat more throughout the day. If a person has a busy morning they can grab a protein shake or a piece of fruit for a quick bite.

Switch the Blue Plates

Studies have shown the color blue is an appetite suppressant. Use blue plates, silverware, and napkins and eat less. Avoid the colors red, yellow, or orange. These colors have been shown to make a person eat more.
These are just some things that a person can do to reduce their appetite and eat less. Following these tips will keep a person feeling full even though they are eating less food.


By Donna Smith

Lose Weight and Keep it Off : Gluten Free

how to lose weight and keep it off

How To Lose Weight And Keep It Off

A number of people are able to successfully lose weight. The number of people who are able to keep it off successfully is smaller. A huge portion of dieters regain the weight within five years or less. The people who do fall into this category shouldn’t be ashamed, since their situation is very common. However, knowing how to lose weight and keep it off can make all the difference in people’s lives. Many people have been able to achieve those lasting results through gluten free diet weight loss. Other people have simply managed to achieve these sorts of results by really altering their lifestyles so their ways of life are more conducive to weight maintenance.

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One of the problems with a lot of diets is the simple fact that people will only be able to stick with them for so long. These meal plans are not sustainable. People will simply go off of them once they have achieved their weight loss goals. However, people in this situation will often resume their former eating habits, and these are the eating habits that probably made them overweight in the first place. Some people will respond to exercise in the same way. They will keep to a given exercise routine in order to lose weight in the first place, and they will abandon that exercise routine the moment they have achieved their weight loss goals. People cannot resume eating and exercise habits that do not promote weight maintenance. Knowing how to lose weight and keep it off is largely a matter of knowing about nutrition and exercise to begin with, which will make a huge difference for the people who are trying to maintain their results.

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People need to be able to find diet and exercise routines that they can maintain for the rest of their lives. Understandably, this is no easy task. People who continue to eat restrictive diets after they have initially lost weight will continue to lose weight, possibly becoming underweight in the process. People who have been on very restrictive diets will become malnourished if they stick to those diets for long periods of time. Some people may need to work with a dietitian in order to devise an eating plan that allows them to maintain their weight loss goals in a healthy manner. Other people will simply need to add some calories back into their current eating plans in order to avoid losing more weight.

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Regular exercise is a crucial part of weight maintenance. Exercise speeds up the metabolism and actually burns off energy. People who don’t exercise are going to have a difficult time with weight maintenance. Individuals who continue to eat a lot of rich foods that are laden with saturated fat and simple carbohydrates are also going to have a difficult time with weight maintenance. However, people who engage in moderate exercise for thirty minutes a day most days of the week while eating nutritious but not restrictive diets will be able to maintain their weight loss goals in a healthy manner.

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Dieting But Not Losing Weight

Many people will find themselves in a situation in which they are dieting but not losing weight. Weight loss is trickier than it initially sounds. Far too many people will frame weight loss in terms of a simple equation involving the calories that a person takes in and the calories that a person burns. While this equation is technically accurate, it fails to take into account that the body can process energy and burn energy in complicated ways. Knowing what not to eat to lose weight can help people in that situation, because their eating habits may be influencing the ways in which their bodies are processing and storing energy.

What Not To Eat To Lose Weight

People may also find that it is easier to stick to a diet when restricting certain food categories, since they will automatically remove certain temptations in the process. It’s a good idea to avoid eating foods that are too dense with calories when trying to lose weight. People who eat this sort of food are going to end up consuming a lot of calories every single time they try to get full in the first place. Even healthier foods like dried fruit and nuts are high in calories, and people who are trying to lose weight should limit themselves to small portions of these sorts of foods. People who try to get full off of these sorts of foods are automatically going to end up taking in more calories than they should in order to lose weight.

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Naturally, plenty of these sorts of foods are also high in simple carbohydrates and other sorts of nutrients that people should avoid when they are trying to lose weight. Consuming items that are high in fat, particularly saturated fat, can derail a person’s dieting efforts just as surely as consuming items that are too high in simple carbohydrates. People who are dieting but not losing weight may just be eating too much of these sorts of foods.

If you are really looking for a real way to get into the best shape of your life . Then you have to look at The 3 Week Diet , It is a real way for you to learn how to change your ways with food and know the plans and routines to become the fit and healthy person that you have always wanted to be.

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By Jake White

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Shedding Those Lower Abs

Getting the abs that you want is a painful trip through hard work and focused desire , but at the end of that road you can find your self with the best looking and feeling body around . there is a reason way everyone once a ripped body , its not just because of the attention you get ( wait a minute Maybe?) anyway its about the fitness level that you have achieved for your self . Getting ripped take time a disciple to make it happen below is a great way to get you started on those six packs that you have been wanting for so long .

In this Infographic you will learn the six steps to seeing that six pack magic happen to your body .

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By Jake White



How To Lose Weight With Exercise

Losing weight should not be the main focus when you are looking to get fit . Why? Because when we losing weight  we are looking to get into the best shape of our life. When we shed that weight it is just the after effect of hard work and dedication that we put into us having a different lifestyle. There are so many weight loss products and programs out on the market that ,  honestly some that are not so good but then there are others that are great and work really well.  But in the end what it boils down to is that no whatever we choose to do we need to focus on it and make sure that our goal and objective is reached.

A healthy lifestyle consist of many different variables which is a healthy diet, workout routine and a healthy overall outlook on life.  People don’t realize that having a healthy outlook begins the journey, to a beautiful healthy and fit body. Its all in our perception of life which should be looked at as  grand and lovely because it is, and it gives us the energy that we need to work out and  remain focus in consistence we changes our lifestyles. Before we begin any routine or exercise we must first ease into a new routine we should always do things in moderation never overwork yourself what a strenuous exercise because you can potentially hurt yourself always try to avoid anything that can potentially cause injury.

So begin with light walks bike rides light jogging is a great way to start exercising and help you lose that weight. there are also many other things that you can do that is also a workout like cleaning your house to taking care of the yard to walking up the steps in your building these are all physical workouts that we all contribute to a fantastic weight loss. Yoga is a good exercise for beginners.,Yoga offers a gentle way to stretch your body.


By Jake White


The Greatest Shape Ever

six pack absYes , I know the beach and summer time is rolling right on in and we need to get  fit and look good , but there are a few things that are holding us back from taking our shirts off …. and thats our belly . Yeah .. the belly that you have been hiding all winter long , the belly that has been keeping you warm when the cold night came in . But guess what now we have  to shed that lovely friend and pick up another partner called Six Pack Charlie . Lol , I don’t know if his name is really Charlie so I just made it up . Ok , get over the name it is all about our focus right now we have to make up our minds to want to get fit it won’t matter how many people are doing it or speaking about it . If you are not in the right frame of mind to get into shape it will be a up hill battle .

So how do we start ? How do we attack this thing head on ? …. Anyone , oh you meant me well if you are asking me and I am guessing you are since you are so kind enough to read this post . Thank you very much , but I digress lol , we first must do something that’s right just start ! Start by watching what you eat , by walking a little more , drinking a little more water and so on .  See i find that people make things out to be so big when in reality things are not that serious. Unless they are serious but thats a hole other topic , but truthfully it is how you look at things our perception is key to our success in life whether it be from looking for the love of your life to finding a good job to losing weight . we have to watch how we look at things .

Of course nothing will be easy and if it was we probably would not appreciate it any way . People seem to value the things you work for more than the things that are giving to you , why you my ask ? honestly I have no clue but maybe we lose the virtue of gratitude when we get something for nothing . As you are going forward on your weight loss journey remember to be aware of how you are thinking and what you are thing about because believe it or not a diet or even a weight loss program will not help you at all until you are willing to have the right mindset and focus to achieve you goal which is to get into the best shape of your life.



By Jake White





Keys To Losing Weight Fast


healthy ways to lose weight fastPerhaps one of the simplest, yet most effective nuggets of wisdom that can be offered to someone trying to lose weight are the words, “keep the body moving.” While this statement is not glamorous, and does not promise weight loss in a pill with no need to sweat and work hard for results ever again, it is the pathway to ultimately reaching your ideal weight, keeping off those excess pounds, and permanently living a healthier life and the keys to losing weight fast.

Flexibility is a prerequisite for many exercises and activities. People lose flexibility as a result of age and weight gain. Many months or years without exercise can greatly decrease your flexibility. As you begin to exercise to lose weight you will need to start by learning to increase your flexibility. There are many exercises that you can do to become more flexible.

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What about healthy diet? While establishing good eating habits is absolutely essential to long-term health, to ignore exercise is the equivalent of trying to sit on a chair that is missing a leg; it won’t work because things are out of proper balance. So instead of dismissing regular participation in an exercise routine as too boring and mundane to pursue, keep in mind that nutrition combined with exercise is a dynamic combination that can yield some phenomenal results in terms of better health. Here are a few basic, common sense keys to losing weight through exercise.


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1. Adopt a fitness mindset: Vital to success on your weight loss journey is to prioritize exercise as a long-term lifestyle, and not something to do only until you achieve your goals. A great nutrition and fitness coach once said that one should never refer to eating right as a “diet,” but instead that it should be called a “live-it.” In other words, take a long-term lifestyle approach to healthy eating. The same holds true with exercise. Begin to view it as a life-long commitment.

2. Pick an aerobic activity: Establish a starting point by select a fitness activity that you can envision yourself doing long-term, and that you can begin doing for at least 15 minutes at a time on a daily basis. By daily, we are thinking 5 to 6 days per week. Some ideas may include: brisk walking, climbing stairs, stepping/jogging on a mini-trampoline, riding a stationary bicycle, combined walking/jogging, or perhaps even a dance class. Once you have selected an activity, begin to engage in it on a consistent basis. Be sure that you do the activity at a pace that allows you to comfortably perform it, while increasing your heart rate to a level where you know you are working, but not to complete exhaustion.

3. Gradually increase the daily length of time: You can do this in ways that are motivating and fun, and in a manner that allows you to see and chart your progress. This will help to keep you motivated. For example, if you start by walking 15 minutes per day, try increasing your time by 1 minute per day. If you are doing a walk/jog combination, try jogging for 1 minute and walking for 5 minutes, and gradually work up to where you are jogging for 10 to 15 minutes at a time. Set a goal for eventually getting your workouts up to 30 to 40 minutes per session.

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The key to flatter abs lies in a two-fold plan. This includes both diet and exercise. Exercise alone will not usually have enough of an impact on the abdominal muscles to facilitate change. Real change will come from a weight loss diet that cuts back on caloric intake. No matter what you do if you want to lose weight you’ll have to cut calories and watch your diet.

keys to losing weight fastThis will be more tiring, but try adding several minutes of a high impact activity into your routine. Examples include: jump rope, jumping jacks, running in place, running up stairs, sprinting, or peddling fast on a stationary bicycle. As with your long-term activity, try doing just a few repetitions to start, and increase the activity by a little each day. If you can jump rope for 30 seconds on the first day, try increasing by 15 seconds the second day. If you can do 10 jumping jacks the first day, try doing 12 the next day. Gradual increase is the goal.

Over time, you will find that this two-pronged approach of combining both slow and faster paced aerobic activity will pay off in a big way in terms of achieving your weight loss goals, and also in terms of better cardiovascular fitness levels. You will also find that exercise can be a very satisfying endeavor. You may even decide that you want to begin to train for things you never thought possible, such as entering a 5k running competition. Whatever your goals, the key to long-term results is consistency and diligence. Stay with it, and enjoy the journey to better health!

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There are many ways that we can lose weight and get into the best shape possible. One of the hardest things to do is take a healthy look at our daily lifestyle and make the appropriate changes. Just think about people who are getting started with working out. There are scores of those who get discouraged early on and do not continue for very long at all. Look into what these entail and see if it will correspond with your daily activities and then obligate yourself to a month, or so. Consider that you will need to take adequate time out of your day to pursue the activity. Remember you have to develop a new habit and make it is a natural part of your day. You will have better luck with a successful outcome if you make sure your choice will be fulfilling. It’s simple and crucial to discover ambition and encouragement in order to support us in maintaining the workout regimens. All people don’t enjoy training and create occasional pain and discomfort deliberately. If the fact is you despise a certain exercise that you have been doing for a while, it’s time for a reassessment. You very well may be doing something that you really are not meant to be doing. What we mean is there is something for everybody in the world of working out and staying fit. It may be that something only appears great to an individual, still inherently they aren’t completely drawn to it. It’s critical that you truly take joy in your calisthenics and find the fun in it.



By Jake White



How to Lose Weight

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how to lose weight One of the most commonly talked about issues today is losing weight. Many people struggle with their weight. There are many factors that contribute to a person’s weight. The largest factors are diet and how active a person’s lifestyle is. There are many reasons people want to lose weight. Among the most common reasons that people want to burn off the extra weight is that so they can look better and fit into their favorite clothes. People will commonly say they are trying to lose weight for health reasons, and that is a valid reason to lose weight. Excess weight often leads to heart problems.

One very important thing about losing weight is the method. Many people are looking for the fastest way to lose weight. Many fad diets come into the spotlight claiming that you can lose a lot of weight within one week. While you can lose weight in a week, there is a right way and a wrong way to achieve this goal. It is very important to know that the weight of your body depends on many factors.

The body’s weight is determined by water, muscle and fat. The reason many people want to lose weight is because of the excess amount of fat that their body is holding. In their efforts to lose the weight, they often find themselves starting off strong, only to gain all of their weight back eventually. This is due to many reasons. One of them is that the body uses multiple sources for energy. Among the most commonly used sources are fat, water, and muscle. When the body is deprived of the usual amount of food, it goes into survival mode. Also, a lot of the weight that is initially lost comes from water. Also, the body uses muscle mass for energy. As water level decreases, the metabolism slows down. The same can be said for muscle. Another thing to consider is that the body is designed with an ideal level for health. As your body gets close, it will slow down its process.

There is an alternate way to lose weight. This involves losing weight with exercise. If you exercise to lose weight, you will have better results. With exercise, you at least maintain muscle. Make sure to replenish your fluids. Foods that are high in nutrients such as protein, potassium and other minerals as well as vitamins are important to the success of your weight loss.

When trying to lose weight, it is important to avoid any extremes. It is hard to keep up any extreme measures taken for weight loss. The better method is to start small and make slow but steady progress. By the time you reach a healthy weight, you will have adopted a new lifestyle. After all, in order to maintain a healthy weight, you have to live a healthy lifestyle. Once you achieve that, you will not only be able to fit in your favorite outfit, but you will also get to enjoy a healthier and happier life.


By Jake White

Weight Loss Meal Plan For Women

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A weight loss meal plan is essential when  you are looking to lose the unwanted fat . Shedding pounds is one of the toughest tasks you may ever make an effort to achieve. Probably, the most complicated facets of reaching your ideal weight can be determining what weight loss meals it is possible to eat on your diet program along with what amount of food you can eat. To have a meal plan is important because it is a great way to guide you with your food intake. These free weight meal plans are usually designed to contain the right food groups and keep the meal balanced. It must be emphasized that dieting entails that you should be able to choose and eat the right kinds of foods that your body needs to maintain the nutritional requirement but whether you are on a diet or not, it is advisable to plan your meals. If you do not have a weight loss problem and you do not want to encounter such problem, you should make sure that you also plan your meal otherwise you might find yourself in the same dilemma as most people who have weight loss problems.

For example, just imagine that you went onto the internet looking for some supposedly stylish weight loss meal plans. Do they have a high-protein, high carbohydrate and low fat basis? Is the meal planning on calories, depriving you of vegetables and fruit? Are all the meals, totally natural or do you need to supplement them with some particular mineral nutrient? These are some of the factors that you have to take into account, before you start on a diet. Also remember that the best losing weight diet plan is definitely not going to be more than a couple of days at a time. Remember to also consult your doctor before you go in for such a diet.

Crash diets are completely a no-no. There is a very popular 6 day army diet, doing the rounds, there you are going to eat granny apples for the first 2 days, cheese for these next 2 days and boiled chicken for the last 2 days. Where are the green vegetables? Where is the grain? Such diets are going to have a physiological effect upon your body in such a manner that it is going to take about 6 months or more to come back to normal.

When you are creating a weight loss meal plan it is very important to consider what your daily caloric intake should be. As well as what type of foods you like to eat and what you budget for meals will be. Most plans are usually portion controlled so that you do not eat over a certain amount of calories, carbohydrates and fat each day. Many people find this a very convenient when they are trying to lose weight. You can create a plan yourself or you can have a meal planning service help you with creating one. Some of these services are so convenient that they offer to deliver the food right to your doorstep! These services can be very helpful in order to help you achieve your goal of weight loss. Many services are very convenient and allow you to select the meals you like, calculate the calories for you and deliver the meals to your home. Some services even allow you to track your progress in losing weight. Most people have better results with dropping pounds if they have a meal plan in place.


By Jake White

Healthy Ways To Lose Weight Fast

healthy ways to lose weight fastLooking for healthy ways to lose weight fast is one of the things that we want when we are ready to get into shape . One of the most important aspects of losing weight is actually wanting to do it for yourself. You should not lose weight for other people. You need to want this! A great thing to do is make a list of all the reasons why you want to lose weight and then keep it with you. Look at it anytime you feel yourself struggling with the diet. You instantly will become motivated because you want to be able to accomplish this for yourself. There are two healthy ways for a fast weight loss: first method is by eating the right kind of food like lots of raw fruits and vegetables taken 4 to 6 times a day, plus lots of water to flush out toxins, exercising 30 minutes a day, and taking the right kind of vitamin supplements. Another way, healthy if taken the properly, is to take supplements. These supplements can only become unhealthy if taken on their own and when becoming dependent on them.


Many weight loss products on the Internet claim to provide a healthy way to lose weight fast but most fail to deliver when they are put to the test. What they claim their products can do for obese and overweight persons end up being mere wishful thinking and a figment of their imagination. Those who make these products and those who promote them fail to provide verifiable evidence that these products had undergone clinical trials prior to their being presented as a good and potent product. Water is one of the best ways to speed up a healthy diet. It has been proven recently that water can help you lose those extra pounds quicker. When I first heard about this study, I was not convinced it could be true. In the test study, a group of dieters drank a glass of water before each meal. Over a period of weeks, those that drank the water lost on average 15 pounds more than those who didn’t.As long as you are consistently burning calories, and taking in less food the results will be weight loss. Creating realistic weight loss goals is very important when it comes to weight-loss, if you do this you will not be disappointed. Your diet program specialist will be able to let you know how many pounds you should be losing each week, as a rule the healthy figure is 2 lbs. In most diet programs changing your lifestyle and the types of foods you consume is the rule of thumb. Eating healthy foods like fruits, veggies and whole grain bread, and remove the junk food is really suggested to guarantee your success.Simply exercising won’t take the weight off though, at least not quickly. To ensure that you’re losing weight as rapidly as possible you’ll also need to change your eating habits. But simply not eating, or cutting down on calories, is not the healthiest way to achieve your goal. Another important part of successful long term weight loss is to not eliminate things you enjoy eating completely. To that end, you can enjoy food with sugar in it; just make sure the food has natural sugars in it. The best way to do so is to eat lots of fruit. Cherries, melons and oranges are very sweet, and you can even put a little bit of honey on fruit to give it a boost.By Jake White


How To Lose Belly Flab

How to lose belly flab and get that hot sexy mid section is all the rave not only does it look great when you have on no clothes. But it also supports your lower back and over all core , one of the first focuses you want to focus on is diet and there are a number of reasons why. The first one being that diet will develop the body to how and what you eat. You want to now focus more on greens, vegetables, lean low fat meat and a diet high in low sugar fruits. You also cannot forget the power of water as well, being a major contributor to losing weight. Instead of eating so much drink more water. This is a simple concept but works well.. An example of a good food for breakfast is a low fat high fiber type food such as oats or muesli. This a great starter and keeps one full for longer, an important key in losing Belly flab. By the way no beer or alcohol because beer is a fat is a massive contributor to belly fat.

So to understand how belly flab is removed from the midsection, let’s take a step back. The first key aspect for understanding how excess fat is burned off is that no matter what you do, the process will take time. So if you are looking for a magic pill or a quick fix, please just save your money for liposuction. You cannot cheat the process and believe that you will lose stored up belly flab overnight, even if you were to work out 6 hours a day for a week and eat the best food possible. You will make progress that way, but most of us don’t have the time or the energy to do so. So know that it will take time.

Studies have shown how eating a good and solid breakfast can help to boost your metabolism and to reduce your appetite throughout the day. Both of these things will help you reduce belly flab quickly. Make sure to eat a breakfast rich in fiber and protein for the best results. To burn stomach flab you should do a lot of intense cardio workouts. The best way to do that is to interval training style workouts. Interval training means that you change the pace of your workout every minute or so, from very fast to medium, to slow, and so on. You are able to push your body harder with this style of workouts and you will burn more calories for your time this way.

Here’ s is a great video to check out


By Jake White