Justing Starting Out On Your Weight Loss Journey

What To Do When You Use Skinny Fiber/ Skinny Body Max

1. Know your health issues. If you have some health conditions that require medication, please expect that it may take longer for you to lose weight. Reason being is that your body needs to be “reconditioned” first before your body will be READY to lose this extra weight. You may have some health issues that is causing you to be overweight (and I mean that in the most non-judgmental way possible!) and preventing you from losing weight quickly. In the beginning of starting your Skinny Fiber or Skinny Body Max journey (ONLY if you are “unhealthy”) you may consider taking 2 capsules 3x’s a day for 60 - 90 days before your biggest meals without fail. Otherwise, you can take the typically recommended dose of 2 capsules 2x’s a day before your biggest meals for also at least 60 - 90 days to see real effects. Skinny Fiber or Skinny Body Max first starts working on the issues that are slowing the metabolism down, by correcting the body naturally and preparing it for weight loss - that is done by the detox that takes place in the first few days or even weeks. The more off balance the body is, the longer it will take to see weight loss. Have had several people that said they began to notice the weight or inch loss at the very end of the first bottle - that is why we have the 30 day empty bottle guarantee!!! No other company lets you try something for free!

2. Drink PLENTY of water........The directions say to drink 8 ounces of water when you take your capsules, but personally for me I drink 16 ounces (a full water bottle) then in between my next dose I will drink another 16 ounces. For ME THIS WAS THE HARDEST PART of taking the product.

3. Take it EVERY SINGLE day....... Actually this is usually the hardest for people to do...If you are SERIOUS about finally getting healthy, waging war on this obesity epidemic then we need to do this completely COMMITTED! Set a reminder on your cell phone. If you come to me and say this product doesn't work, I am going to ask you 2 questions. How unhealthy are you? And... Did you take the product everyday (honestly! )?

4. How can to take Skinny Fiber or Skinny Body Max? If you are good with pills, then you shouldn’t have a problem. Otherwise, take one capsule at a time, do NOT tilt your head backwards or you can get gassy from gulping air, and swallow your capsule with a mouthful of water very quickly. Swallow the second one the same way and finish your glass or bottle of water to make sure it goes down completely.

5. Alternative Ways of Taking Skinny Fiber or Skinny Body Max: You can also open the capsule and put it in your favorite beverage (even coffee is fine), mix it with yogurt, applesauce, oatmeal, etc. You can mix Skinny Fiber in almost anything!! It is very easy to use. The Skinny Body Max has  cayenne pepper so make sure you add it to something like salsa or grits as it will make them a little spicy. My favorite way is add it to instant grits and add a little cheese and bacon bits, this delicious just a little spicy but not bad.

6. I get this question all the time - What if I don't eat on a normal schedule? My answer is then taking the Skinny Fiber or Skinny Body Max product as if it's medication. Take it every day at the same time like clockwork and you'll notice some amazing things will start happening!

7. Other Medications - If you are on other medications or vitamins, take Skinny Fiber or skinny body max one hour apart from them, otherwise Skinny Fiber or Skinny Body Max may absorb them and make them less effective.

Other Important TIPS:

When you start Skinny Fiber or skinny body max, weigh yourself then try not weigh again for at least 2 weeks!!! Do your measurements or find a pair of jeans that are too small to be your guide..these 2 things are the only things that show real FAT loss. Also, take your before & after pictures so that you can really see your progress! You will want those pictures to show you how much you have changed .

Also for anyone that says he/she feels hungry when taking Skinny Fiber or skinny body max it is because you are not getting enough water - dehydration causes a false sense of hunger. Plus, the more you drink the more the Glucomannan in Skinny Fiber and Skinny Body Max expands to increase fullness and gives you portion control. Be patient and be consistent, every day this supplement is having a positive effect on your health and once more healing has taken place, your appetite should reduce and you should start to see your weight dropping.

Good To Know:

Does everyone experience a detox effect? Depending on your current state of health and the number of capsules you take, you may experience different levels of detox when you first start taking Skinny Fiber or Skinny Body Max. Some people need to go through this detox stage before they start to see the weight coming off.

Skinny Fiber and Skinny Body Max works hard to improve your health from the inside out. Just keep up the high water intake you will soon start seeing the benefits.

How long does it take Skinny Fiber or Skinny Body Max to work? Skinny Fiber and Skinny Body Max is not a quick fix weight loss product and it can take several weeks to start seeing results for some people. This is perfectly normal and varies from person to person depending on your state of health before you started taking Skinny Fiber or Skinny Body Max. If you have digestion problems or other underlying health issues, it will take a while to restore your body’s balance. Fat can be stored as a way of protecting the body and once your overall health improves, the weight loss will follow.

Here are some helpful weight loss tips:

1) Change the way you think about food...eat to live not live to eat!

2) NEVER drink calories (soda, sweet drinks - ban!!!)

3) Limit the white carbs---bread pasta and potatoes

4) Eat 4-6 small meals a day

5) Drink at least 64 ounces of water a day

6) Move your body...any amount of movement is good!

7) Focus on one change at a time

Live for the day....know that we all fall sometimes...just get back up!

9) Do not measure your success with the scale - measure yourself with a pair

of jeans you cannot wear anymore and look at them every day...try them on once

a week! These are your "dream jeans"

10) Visit your support group often...the motivation could make all the difference!

Here  is the support group THE NEW YOU

Feel free to add your friends. If you are interested in joining my team and earning money from selling Skinny Fiber or Skinny Body Max take a free no obligation tour and check it out the compensation plan and how it works. I have been with the for over 3 years and I love the company and all the exciting new products they are coming out with, it only takes a minute and see if you are interested in earning MONEY while losing weight 

$FREE TOUR$

Fat Flush Waters

FAT FLUSH WATER !!!

You should drink at least three 8 oz glasses per day, they say the longer it sits, the better it tastes. You can eat them as well but they are intended as flavoring and still work, so that is a personal choice. The Vitamin C turns fat into fuel, the tangerine increases your sensitivity to insulin, and the cucumber makes you feel full. Try it for 10 days and see what you think! Ingredients per Pitcher Water 1 whole sliced grapefruit 1 tangerine ½ cucumber, sliced 2 peppermint leaves Ice – as much as you like

Directions Wash grapefruit, tangerine cucumber and peppermint leaves. Slice cucumber, grapefruit and tangerine (or peel). Combine all ingredients (fruits, vegetables, 8 oz water, and ice) into a large pitcher. Stir & Enjoy! In my personal opinion, I peeled the citrus fruit only so I didn't have the bitter taste of the peel! Each person should try it and see which way the like it best.

Do this for 10 day only!! You need to wait 3 months before repeating.

DAILY DETOX DRINK!

Whether you’re just trying to steer clear of the sugary drinks, or aim to really help your body flush out any toxins lurking in your system, this refreshing blend of foods and flavors will satisfy your tastebuds needs. >Included: Watermelon/cucumber, lemon/lime, mint leaves, and water.

Why Watermelon (or cucumber): Watermelon helps the body flush out toxins because it contains the organic compound citrulline, which is an amino acid that has been shown to help the liver and kidneys filter and get rid of ammonia. Ammonia comes in external forms, but is also a by-product of the proteins our bodies are burning up constantly for energy, and it’s quite damaging to our cells. Cucumber also contains citrulline, but not as much as watermelon. Watermelon may also just give the liver an overall boost.

Why water: H20 is just plain good for us, but it’s thought that it helps flush nasty toxins and waste through our system, giving organs like the liver and kidney an easier time doing their job.

Why lemon (or lime): Lemon or lime juice helps stimulate and regulate the digestive track (which is why it’s so helpful with constipation, heartburn and gas), stimulates bile production, and thins out bile, which allows it to flow more freely. Bile is produced by the liver and ends up in the small intestine to break down lipids (fats) that we’ve consumed.

Why mint leaves: Mint leaves are a nice refreshing flavor to add to your drink. On top of that, it can help you digest more effectively, improving the flow of bile from the liver, to the gallbladder, to the small intestine, where it breaks down dietary fats. Mint also helps relax cramped up stomach muscles.

Action:
-1-2 liters’ of water, depending on how strong you want it to taste
-Part of 1 watermelon or 1 cucumber
-1 lemon or lime
-A handful of fresh mint leaves (approximately 10-13)
-Ice cubes

Directions

Slice up a good amount of watermelon into cubes, rind and all, and put them into a jug or pitcher. Cut 1 juicy lime into wedges and toss in with the watermelon. Add a handful of fresh, fragrant, mint leaves and pour in 2 liters of cool water, filling the jug all the way to the top. Let this sit overnight in the fridge and let all the yummy flavors steep and infuse the water. When you want to drink it, put in a generous helping of ice cubes, pour, and enjoy daily.

Watermelon & mint

Cucumber & lemon.

Flavor Tips

• Try substituting a lemon for the lime, cucumber for the watermelon, or a combination of all of them.

• Pour water in first and then add the ingredients. I feel like there’s more of a burst of flavor when the water gets poured in and everything swirls around, but there’s something to be said for letting it gently infuse itself as well (the water tends to stay a bit clearer as well.)

• Don’t add ice to the entire jug, and leave it on a cup-by-cup basis. If you plan on drinking it over time, this can help prevent it from getting diluted as the ice melts.

• Start with 2 liters’ of water steeping overnight, and then experiment with longer/shorter times and more or less water.

• Squeeze in the juice of 1 lime and/or lemon and then slice up another and add that to give it a little extra citrus kick.

• This isn’t for flavor, but this drink looks mighty appealing in a glass pitcher on a hot summer day.

DIY Detox Drink

We all have different tastes and preferences, and like to mix things up every once in a while too. Experiment by trying out various ingredients, amounts, and methods (like blending, or boiling into a tea, or infusing into water, etc.) Below is a list of foods that have been shown to help boost your built-in detox system (namely liver, G.I., and kidney function.) If possible, always buy organic to avoid chemical ingredients or pesticides.

Cruciferous vegetables & leafy greens: This group includes a lot of veggie superheroes, and is why you see so many “green” detox drinks or smoothies. Included are broccoli, brussel sprouts, cauliflower, cabbage, lettuce, bok choy, and spinach. Broccoli and co. increases the amount of glucosinolate (organic compounds) in our body, which in turn help create enzymes that help our body’s breakdown and digest things. Leafy greens like lettuce and bok choy have the ability to neutralize metals, chemicals, and pesticides that find their way into our systems.

Avocado: Avocados can help your body produce an antioxidant, glutathione, which our liver needs to do its job and filter properly.

Grapefruit: High in antioxidants and vitamin C, grapefruit or grapefruit juice also aids the liver in flushing carcinogens (things linked to causing cancer, like stuff in cigarettes and tobacco, as well as some pre-prepared foods) and possibly pesticides out of the body.

Beets: The systems in the body all work together, and for various reasons beets seem to be helpful to more than one major organ. However, they’ve shown themselves to be particularly helpful when it comes to aiding the liver in detoxification.

If it’s chilly, try making some detox tea to keep you warm and healthy, or mix up an icy cool drink in hot weather. Play around with what you like and keep in mind things you know are good for your body’s own detox system-not things that claim to be a miracle detox system all on their own

 Miraculous Weight Loss Drink

RECIPE:
– 1 cup unsweetened 100% cranberry juice
– 7 cups purified water
– 1/2 tsp ground cinnamon
– 1/4 tsp ground ginger
– 1/4 tsp ground nutmeg
– 3/4 Cup fresh squeezed orange juice (approx 3 oranges)
– 1/4 Cup fresh squeezed lemon juice (approx 1-2 lemons)

DIRECTIONS:
Bring water to a boil; add cranberry juice, reduce heat to low
Add cinnamon, ginger, & nutmeg, stir and let simmer for 20 minutes; let it cool down to room temperature

Stir in orange & lemon juices... Add ice and enjoy!

 Coconut Watermelon Breeze

3 cups cubed chilled watermelon
1 cup coconut water
squeeze of fresh lime
ice
sprig of mint
Throw it all in a blender. Blend till smooth.

How to weigh and take proper measurements

How to weigh and take proper measurements

Taking your body measurements is an excellent way to keep track of your changing shape as you get fit. When you burn fat and increase your muscle mass, you may weigh a bit more even though your body is getting tighter and smaller. Here is how you take 10 different body measurements. Remember to keep your muscles relaxed while you're measuring.

Bust: Don't squish yourself -- measure all the way around your bust and back right at your nipple line, and make sure the tape measure is not lower.

Chest: Measure under your breasts but as high up as you can go, keeping the tape measure parallel to this line when you reach it around your back.

Waist: Measure wherever it is the smallest (if you have "no waist" go around yourself right at the navel line).

Hips: Measure at the very biggest part -- even if that is so low that you are almost on the top of your thighs.

Midway: Measure midway between the very biggest part of your hips and your waist.

Thighs: Measure wherever they are the biggest.

Knees: Measure right above the Knee.

Calves: Measure wherever they are the biggest.

Upper arm: Measure wherever they are biggest above your elbows.

Forearms: Measure wherever they are biggest below your elbows.

I recommend weighing and taping yourself ONCE every 30 days-- If you do it too often, you will get discouraged if you do not see a change!!!

If you need to reorder more product... This special is AMAZING!

 

ORDER HERE

 

General Weight Loss Information

General Weight Loss Information

While there is no “one size fits all” solution to permanent healthy weight loss, the following guidelines are a great place to start:

1. Think lifestyle change, not short-term diet. Permanent weight loss is not something that a “quick-fix” diet can achieve. Instead, think about weight loss as a permanent lifestyle change—a commitment to your health for life. Various popular diets can help to jump
start your weight loss, but permanent changes in your lifestyle and food choices are what will work in the long run.

2. Set a realistic weight-loss goal. Most experts recommend aiming for half a pound to 2 pounds a week.

3. Keep track. Dieters who keep track of everything they eat lose twice as much weight as those who don't, research shows. I recommend the site myfitnesspal it works great and you log your food by brand name, this is more accurate when counting sugars, sodium, carbs and calories.

4. Motivate yourself. Get a pair of jeans or pants that are too tight and hang them in the kitchen instead of the closet to keep yourself inspired.

5. Get help from family and friends. Dieters who have support from a partner at home lose more weight than those who don't, studies show.

WEIGHT-LOSS CHALLENGE: Lose the excuses to get in shape

6. Move it to lose it. Research shows that people who do physical activities such as walking or biking for two to four hours a week during weight-loss efforts lose an extra 3 to 5 pounds over a year.

7. Pay attention to portions. A 3-ounce portion of meat, poultry or fish is about the size of the palm of your hand or a deck of cards; 1 teaspoon of butter or margarine, a standard postage stamp; a cup of cold cereal, berries or popcorn, a baseball; 4-inch pancake or waffle, the diameter of a CD.

8. Clean out your pantry and refrigerator. Get rid of the foods that sabotage your weight loss.

9. Create "a dinner deck." This would include 10 favorite quick and healthful dinners written on index cards. Each card should list the ingredients for the recipe on one side and directions for making it on the other.

10. Avoid hunger. Eat regular meals and snacks. Make sure you have some protein foods such as yogurt, tuna, beans or chicken for most meals. Some research suggests that protein helps you feel full longer.

11. Keep produce on hand. Place a bowl of vegetables such as broccoli, snap peas, cucumbers or carrot sticks in the refrigerator. You can eat them as a snack or when preparing meals to take the edge off your hunger.

12. Stock up on "impulse fruits." Keep things like grapes, clementines, small apples, small bananas and pears around the house. These foods are easy to eat without having to do much cutting and slicing.

13. Make some stealth changes. That will get everyone in the family eating healthier. Buy low-fat 1% or skim milk, low-fat cream cheese and reduced-fat cheese instead of the full-fat versions. Use them in recipes to cut the fat and calories.

14. Cut out liquid calories. Eliminate soda and sugary drinks such as sweetened iced tea, sports drinks and alcoholic beverages. Liven up the taste of water by adding lemon, lime, cucumber or mint. Choose skim and 1% milk.

15. Practice the "Rule of One." When it comes to high-calorie foods, you won't go wrong if you allow one small treat a day. That might be one cookie or a fun-sized candy bar.

16. Pace, don't race. Force yourself to eat more slowly and savor each bite.

17. Hydrate before meals. Drinking 16 ounces, or two glasses, of water before meals may help you eat less.

18. Downsize plates, bowls, glasses, silverware. Using smaller versions of your serving ware will help you eat less food naturally. Using blue/mint green plates can also help suppress your appetite-- using red/yellow/orange plates will STIMULATE your appetite!

19. Adopt the motto "after 8 is too late" for snacks after dinner.

20. Buy a pedometer. Health experts recommend taking at least 10,000 steps a day, which is roughly 4 to 5 miles, depending on your stride length. If you have a fitbit, use it and make it a game to see if you can beat the amount of steps you got yesterday or last week.

21. Treat yourself occasionally. If your chocolate craving is getting to you, try diet hot-chocolate packets. If you need a treat, go out for it or buy small prepackaged portions of ice cream bars. If you love chocolate, consider keeping bite-size pieces in the freezer.

22. Dine at a table. Eat from a plate while seated at a table. Don't eat while driving, lounging on the couch or standing at the fridge.

23. Dine out without pigging out. Figure out what you are going to eat in advance. Get salad dressing on the side. Restaurants usually put about one-quarter cup (4 tablespoons) of dressing on a salad, which is often too many calories. Best to stick with 1 to 2 tablespoons. Dip your fork into the dressing and then into the salad.

24. Get plenty of sleep. Scientists have found that sleep deprivation increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full. The effects may lead to overeating and weight gain.

25. Weigh yourself regularly. That's what successful dieters and those who manage to maintain weight loss do. I recommend weigh yourself every 2 weeks. Remember the tape measure will show you true weight loss, you can measure yourself weekly or biweekly.

26. Reward yourself. When you meet your incremental weight loss goals, say losing 5 pounds, treat yourself to something — but not food. Buy a CD or DVD you've been wanting or go out to a movie with a friend, better yet, buy that bathing suit you wanted even if it is one size too small, at this rate you will fit it before Beach time.

Weight Loss & Starvation Mode

Weight Loss & Starvation Mode

Anytime you eat fewer calories than you take in you'll lose weight, barring any medical condition that inhibits weight loss. Eating too few calories in an effort to shed pounds isn't healthy, however, and it isn't the most effective way to weight loss. When you do that, your body goes into starvation mode to conserve energy, and you may find yourself experiencing a weight-loss plateau, not to mention health problems from not getting the nutrients your body needs. Always consult with your physician before dieting.

Starvation Mode Basics

 Your body is equipped with its own starvation defense mechanism, which has evolved over millions of years to protect you during times when food was scarce -- a problem most people don't have today. When you take in too few calories to support activity and normal physiological functioning, your body adapts by reducing the amount of energy it uses to accomplish tasks. Your body may also turn to lean muscle mass for energy in order to conserve its valuable fat stores, just in case it doesn't receive more food anytime soon.

Starvation Mode's Effects on Weight Loss

 Your body's adaptation causes your basal metabolic rate, which accounts for more than 60 percent of the calories your body burns daily, to slow down. This, in turn, causes you to burn fewer calories, even though you might be performing exactly the same tasks as when you were eating a regular diet. In addition, the gradual loss of muscle mass reduces your body's calorie-burning ability because the body uses more calories to maintain lean muscle mass than it does fat mass.

 

How Low Can You Go?

It's not clear what calorie intake level brings on starvation mode and whether the effects are increased the lower the calorie intake. In an article on the Waldo County General Hospital website, Dr. Kristie Leong writes that 1,200 calories per day is the absolute lowest level one should drop to when dieting. Otherwise, Leong says, the body will start to conserve fat, making weight loss more difficult.

Very-Low-Calorie Diets

In some instances, a very-low-calorie diet of fewer than 800 calories per day may be prescribed by a doctor if the patient has a significant amount of weight to lose. The diet, which consists of specially formulated liquid shakes and bars, is meant to kick-start weight loss for obese people who may experience complications, like high blood pressure, because of their excess weight. These diets must be undertaken only under medical supervision due to the dangers of consuming too few calories and losing weight rapidly. These include fatigue, constipation, nausea and diarrhea as well as more serious side effects like gallstones.

  A Safer Way to Lose Weight

According to the Weight-Control Information Network, very-low-calorie diets, requiring medical supervision, generate the same amount of weight loss as low-calorie diets over the long term. Lose weight safely and effectively, by reducing your current calorie intake by 500 each day, which will lead to weight loss of 1 pound per week. Add an hour of exercise to your daily schedule to burn another 500 calories each day for a 2-pound-per-week sustainable weight loss.
 

How Much to Eat to Avoid Starvation Mode?

Starvation mode refers to the tendency of the human body to conserve energy stores in times when it is not receiving enough nutrients to fuel basic metabolic functions. The two primary changes that your body makes during times of starvation are slowing down your metabolism and conserving fat stored in adipose tissue. Instead of burning stored fat for energy during starvation mode, your body actually prefers the protein stored in your muscle tissue. The state of starvation should be avoided not only because slowing down your basal metabolic rate will make future weight loss and weight maintenance more difficult, but also because it isn't an effective way to rid yourself of stored fat.

Basic Cellular Function

The majority of the calories an average person burns each day comes from their basal metabolic rate, also known as resting metabolism. Endurance athletes are the exception to this rule because they burn many calories during training and competition. Your basal metabolic rate is the sum of calories that are used up carrying out cellular functions in your body, such as the creation of hormones, new blood cells and neurotransmitters.

Basal Metabolism Estimate

To obtain a precise calculation of your basal metabolism, you will need to make an appointment with a dietitian or other health professional offering indirect calorimetry. The indirect calorimeter measures the volume of air and oxygen you move in and out of your body for about 10 to 15 minutes to calculate the daily calories necessary to support your body at rest. These tests typically cost between $75 and $250. If you are not able to take advantage of an indirect calorimetry test, you can estimate your resting metabolism with a simple formula. METABOLISM CALCULATOR
For men, use [10 x (weight in kg)] + [6.25 x (height in cm)] - [5 x (age in years)] + 5. 
For women, use [10 x (weight in kg)] + [6.25 x ( height in cm)] - [5 x (age in years)] – 161.

The Big Picture

Basal metabolism is only one part of your daily caloric needs. To get the whole picture, you need to estimate the number of calories your body uses each day from both resting metabolism and your daily activities and exercise. Each pound of weight that you lose requires a caloric shortfall of about 3,500 calories. Because doctors and dietitians recommend that you lose no more than 1 to 2 lbs. per week, it is important to make sure you do not have a caloric shortfall of more than 500 to 1,000 calories per day. Depending on how active you are, that could mean that even if you are eating enough calories to satisfy your basal metabolism, you might not be eating enough for healthy weight loss. Eating less than your total calorie use and more than your basal metabolic rate is the safest and most effective way to lose weight with minimal side effects.

Total Calorie Use

To estimate the number of calories you actually use each day, you will multiply your basal metabolism by an activity factor. Choose an activity factor that closely matches your actual lifestyle – not the lifestyle to which you aspire. If you don't usually exercise and you have a job that involves mostly sitting down, multiply your basal metabolism by 1.2. If you engage in light exercise, gardening or sports one to three times each week, multiply by 1.375. If you engage in moderate exercise, gardening or sports three to five times each week, multiply by 1.55. If you are involved in hard exercise or sports six or seven days per week, multiply by 1.725. If you are extra active and do hard exercise or sports in addition to having a physically active job, multiply by 1.9. If you are somewhere in between two of the activity factors, you can multiply by a number that is in between.

How to Get Your Body Out of Starvation Mode

Severely restricting your calorie intake for fast weight loss causes your body to go into "starvation mode," which means your metabolism slows because it's not getting enough calories. If you've fallen prey to a low-calorie fad diet and fear your weight-loss rate has plummeted because of it, there is hope. Getting enough calories, maintaining lean body mass and building muscle can help jump-start your sluggish metabolism.

Metabolism and Starvation Mode

The effectiveness of your metabolism rests on three things: your basal metabolic rate, daily activity and the thermic effect of food. Most of the calories you eat are used to support your BMR, which includes basic body functions such as breathing, heart rate and maintenance of muscle and tissue. When you don't eat enough calories, your body's metabolism slows down to limit overall energy expenditure. The McKinley Health Center reports that your metabolism may slow down by up to 30 percent when you don't eat enough.

Getting Enough Calories

If you want to get out of starvation mode, eat enough calories. The amount of calories you need to continue to lose weight without lowering your metabolism depends on your age, gender, activity and body size. Start by tracking your current intake and rate of weight loss. Eat enough calories to lose weight at a rate of 1 to 2 pounds a week. Add 100 calories to 200 calories a day to your current intake until you're losing at the recommended rate. To prevent a slowdown in metabolism, no one should eat fewer than 1,200 calories a day; men shouldn't eat fewer than 1,800 calories a day, according to the McKinley Health Center.

Muscle Up

Muscle naturally burns more calories than fat. The reason you want to lose weight at a slow rate is so that you lose fat, not your calorie-burning muscle. In addition to preserving your muscle when trying to lose weight, you may also be able to get yourself out of starvation mode by building muscle mass. Weightlifting, pushups, situps and squats are all resistance-training exercises that can help build muscle and give your metabolism an extra boost.

 Eat Right

Eating does help you burn calories, but it's not a major player in your overall metabolism, according to the McKinley Health Center. But that doesn't mean it's not an important part of your diet for weight loss. If you were severely restricting your calorie intake to slow down your metabolism, it's possible you weren't getting all the nutrients your body needs for good health. Your healthy weight-loss diet should include foods from all the food groups -- fruits, vegetables, grains, lean proteins and dairy -- to replenish your body. Eat regularly, three meals plus one snack a day, to keep hunger away and energy levels even.

References

• "American Journal of Clinical Nutrition"; "A New Predictive Equation For Resting Energy Expenditure In Healthy Individuals"; M.D. Mifflin et al; February 1990
• "Advanced Nutrition and Human Metabolism (third edition)"; James Groff et al; 2000
• "Krause's Food and Nutrition Therapy (12th edition)"; L. Kathleen Mahan et al; 2008

• Covenant Health: The Starvation Mode Myth
• Canadian Living: 6 Surprising Health Conditions That Hinder Weight Loss
• MetabolicEffect.com: Starvation Mode: Is It Real? Is it a Myth? What Are the Symptoms?
• NIH Office of Science Education: Section 1: Sources of Energy for the Body
• Time: It’s the Calories, Stupid: Weight Gain Depends on How Much -- Not What -- You Eat
• WeightWatchers: The Starvation Myth
• Waldo County General Hospital: How to Understand the Risks of Eating Too Few Calories
• Weight-Control Information Network: Very Low-calorie Diets
• Centers for Disease Control and Prevention: Losing Weight

• Weightlossresources.co.uk: Dieting and Metabolism
• McKinley Health Center: Breaking Down Your Metabolism
• PLoS: Metabolic and Behavioral Compensations in Response to Caloric Restriction: Implications for the Maintenance of Weight Loss
• U.S. Department of Agriculture and U.S. Department of Health and Human Services: Dietary Guidelines for Americans, 2010
• FamilyDoctor.org: What It Takes to Lose Weight

Metabolism Boosting Foods

Metabolism Boosting Foods

Here’s how these 10 fat-blasting superstars help you lose weight and how to increase metabolism.

Each of these healthy weight-loss boosters fills you up and keeps you full longer on fewer calories.

Water-rich fresh fruits, veggies and soup dilute the calories in your food and allow you to eat more without breaking the calorie bank.

High-fiber fruit, vegetables and nutritious whole grains keep your digestive system on track and steady insulin levels, which prevents fat storage.

Lean meat boosts metabolism and burns calories because it take more energy to digest than other foods.

Another Good way how to increase metabolism is to try a new diet that cycles your calories with some on day and other days off of your diet.

1. Water - A new study seems to indicate that drinking water actually speeds up weight loss and is a great way how to increase metabolism. Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water. Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger. So drink up!

Make sure that you are starting your day with a big big glass of water and drink throughout the day not just all at one time.

2. Green Tea - Studies show that green tea extracts boost metabolism and may aid in weight loss. This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease. It’s also a trendy drink among weight-conscious celebrities.

You may Have already seen my green tea articles but this may be one really fantastic herb and it tastes nice too!

3. Soup - Eat less and burn fat faster by having a bowl of soup as an appetizer or a snack. According to a Penn State University study, soup is a super appetite suppressant because it’s made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken and rice soup as a snack consumed a n average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.

I used to joke that soup is not a meal but it really does fill you for very few calories and remember that when you eat a food with a lot of taste it really will satisfy.

4. Grapefruit - The grapefruit diet is not a myth. Researchers at Scripps Clinic found that participants who ate half a grapefruit with each meal in a 12-week period lost an average of 3.6 pounds. The study indicates that the unique chemical properties in this vitamin C-packed citrus fruit reduce insulin levels, which promotes weight loss and boost metabolism. NOTE: If you are taking medication, check with your doctor about any potentially adverse interactions with grapefruit.

Grapefruit, because of the soft peel is a nice alternative to an apple of orange and study after study of the last 30 years has shown that it can really help burn fat.

5. Apples and Pears - Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to their diet, according to re searchers from the State University of Rio de Janeiro. Fruit eaters also ate fewer calories overall. So next time you need to satisfy a sugar craving, reach for this low-calorie, high-fiber snack. You’ll feel full longer and eat less.

6. Broccoli - Study after study links calcium and weight loss. Broccoli is not only high in calcium, but also loaded with vitamin C, which boosts calcium absorption. This member of the nutritious cabbage family also has plenty of vitamin A, folate and fiber. And, at just 20-calories per cup, this weight-loss superfood not only fights fat but also contains powerful phytochemicals that boost your immunity and protect against disease.

7. Low-Fat Yogurt - Dairy products can boost weight loss efforts, according to a study in the April issue of Obesity Research. People on a reduced-calorie diet who included three to four servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories. Low-fat yogurt is a rich source of weight-loss-friendly calcium, providing about 450 mg (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein.

As far as superfoods go Yogurt is right there. It includes calcium, protein and a ton of other nutrients as well as good bacteria and probiotics for you digestive tract.

8. Lean Turkey - Rev up your fat-burning engine with this bodybuilder favorite. Countless studies have shown that protein can help boost metabolism, lose fat and build lean muscle tissue so you burn more calories. A 3-ounce serving of boneless, skinless lean turkey breast weighs in at 120 calories and provides 26 grams of appetite-curbing protein, 1 gram of fat and 0 grams of saturated fat.

With the price of chicken going up and up these days Turkey has become a great alternative. Remember that Turkey is a little tougher than chicken and the taste is a little different but it is not just for Thanksgiving and Christmas anymore.

9. Oatmeal - This heart-healthy favorite ranks high on the good carb list, because it’s a good source of cholesterol-fighting, fat-soluble fiber (7 grams per 3/4-cup serving) that keeps you full and provides you with the energy you need to make the most of your workouts. Just be sure to choose steel cut or rolled oats, not instant oatmeal, to get your full dose of vitamins, minerals and fiber.

For many years now Pro Bodybuilders have relied on Oatmeal as a staple of their breakfast, it is amazingly high in nutrients.

10. Hot Peppers - Eating hot peppers can speed up and boost metabolism and cool your cravings, researchers at Laval University in Canada found. Here’s why: Capsaicin (a chemical found in jalapeno and cayenne peppers) temporarily stimulates your body to release more stress hormones, which speeds up your metabolism and causes you to burn more calories.

Don't forget to check out THE NEW YOU often, I'm posting lots of info in there to help you be successful

Fat Flush Waters ~ They Taste YUMMY!!

 Fat Flush Waters ~ They Taste YUMMY!!

CLEANSE ~ YOUR BODY ~ Great for those that want more than just plain tasting water. I recommend this hands down over flavored water, flavor it yourself with these great ideas!
But if you really want to cleanse then DRINK, DRINK, DRINK. Here are 8 home made vitamin water recipes to help you keep the water flowing!
As a rule, you should try to avoid as much as possible industrial food and beverages
...1) The classical : lemon/cucumber:
Mix in a pitcher: 10 cups of water + 1 cucumber and a lemon, thinly sliced + 1/4 cup fresh finely chopped basil leaf + 1/3 of finely chopped fresh mint leaves. Leave in the refrigerator overnight before serving.
2) The granite : Strawberry/Lime or Raspberry/Lime
Mix in a pitcher : 10 cups of water + 6 strawberries / 0r Raspberries and one thinly sliced lime + 12 finely chopped fresh mint leaves. Leave in the refrigerator overnight before serving.
3) The digestive : Fennel/citrus
First: infuse 1 to 3 grams of dried and crushed fennel in 150 ml of boiling water for 5-10 minutes. Allow to cool.
Mix in a pitcher: 10 cups of water + lemon juice (put the leftover lemon in the mix) + a small thinly sliced orange + 12 fresh chopped mint leaves + the infusion of fennel seeds. Leave in refrigerator overnight before serving.
4) The antiOX : Blackberry/Sage
Note that a part from the berries, sage leafs is the herb that has the highest antioxidant content.
Mix in a pitcher : 10 cups of water + 1 cup of blackberries that have been very slightly crushed + 3-4 sage leaves. Leave in refrigerator overnight before serving.
5) WATERmelon : watermelon/Rosemary
Mix in a pitcher : 10 cups of water + 1 cup of watermelon cut into cubes + 2 rosemary stems. Leave in refrigerator overnight before serving.
6) The exotic : Pineapple/Mint
Mix in a pitcher : 10 cups of water + 1 cup of pineapple cut into cubes + 12 fresh mint leaves finely chopped. Leave in the refrigerator overnight before serving.
7) The traditional : Apple/cinnamon
Mix in a pitcher : 10 cups of water + 1 cup of apple cut into cubes + 2 cinnamon sticks + 2 teaspoon of ground cinnamon. Leave in the refrigerator overnight before serving.
8.) The zingibir : Ginger/tea
In advance: heat 1 teaspoon of ginger in two cups of tea, let it cool down.
Mix in a pitcher: 10 cups of water with two cups of the ginger tea + 4-5 pieces of fresh ginger cut into cubes. Leave in the refrigerator overnight before serving.

Fat loss tricks

No matter what type of diet or fitness program you choose, the fact of the matter is you still have to eat less calories than you burn off if you want to lose weight. The truth is you don’t even have to step foot into a gym to lose weight if you follow this rule. Now, trust me – I am not suggesting that you don’t exercise because exercise will keep the weight off. But, I am saying that even when life gets busy and you don’t get into the gym, you will still lose weight if your calories are on track.

You need to know these three numbers if you are serious about burning fat:

Calories - Multiply your goal weight by 10 = Total calories per day (Example: Your goal weight is 120 pounds; 120 x 10 = 1200 calories per day)
Carbohydrates need to be kept at 100 grams or less per day to lose weight and reduce body fat.
Fat - Eat less than 20 grams per day to lose weight and body fat!

How do I do this you ask? Here are five easy ways to push your body into the fat-burning zone before you enter the gym!

Replace your favorite breakfast with a clean whey protein shake; this will increase your metabolism 25% and keep it burning strong all day. Be sure your shake is under 160 calories, low carb and no fat! Look for 24 grams of protein max.
Have a large tossed salad with 3 ounces of chicken breast or tuna fish for lunch. Your best bet is to have a shake and a salad (no animal protein) if you really want to lose fast!
Instead of your favorite snack foods, have a piece of fruit instead to cleanse and detox your body.

Swap the starch out at dinner for an additional vegetable. This is easier to do than you think! Go for grilled fish with a salad and vegetable – or better yet, have three vegetables!
Try to eat between the hours of 9 a.m. and 6 p.m. – not before or after. This is a very easy yet extremely effective way to get your body to burn stored fat for fuel.

Each one of these simple swaps can cause you to lose 1-2 pounds in the first week, the safe and healthy way. Try to follow this cleansing program for 1-2 weeks, depending on how much weight you need to lose. Many professional models and actresses follow this system Monday through Thursday to keep their weight in check and their bodies running clean and healthy!