Revitalise Your Health

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My Top 55 Lean-Body Foods to Build Muscle and Lose Body Fat

by Michael Geary - Certified Nutrition Specialist, Certified Personal Trainer

In most of my Lean-Body Secrets Newsletters, I like to provide a healthy snack or meal recipe that not only is delicious and healthy, but also helps to get you closer to that hard-body appearance that everyone is looking for, while also more importantly, improving your health for life. In this article, I’d like to give you healthy food ideas in a different way. This time, I figured I’d just give you some ideas of what I stock my fridge and cabinets with.

Remember, if you don’t have junk around the house, you’re less likely to eat junk. If all you have is healthy food around the house, you’re forced to make smart choices. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip. Now these are just some of my personal preferences, but perhaps they will give you some good ideas that you’ll enjoy.

Alright, so let’s start with the fridge. Each week, I try to make sure I’m loaded up with lots of varieties of fresh vegetables. During the growing season, I only get local produce, but obviously in winter, I have to resort to the produce at the grocery store. Most of the time, I make sure I have plenty of vegetables like onions, zucchini,  spinach, fresh mushrooms, red peppers, broccoli, etc. to use in my morning eggs.  I also like to dice up some lean chicken or turkey sausage into the eggs, along with some swiss, jack, or goat cheeses (preferably raw grass-fed cheeses when I can find them). 

By the way I’m talking about whole eggs, NOT egg whites.  Always remember that the yolk is the most nutritious and nutrient dense part of the egg, so only eating egg whites is like throwing away the best part… and no, it’s NOT bad for you because of the cholesterol… eggs actually raise your GOOD cholesterol.  Try to get free range organic eggs for the best quality. Here’s an entire article I did on the topic of whole eggs vs egg whites.

Coconut milk is another staple in my fridge. I like to use it to mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it’s also full of healthy saturated fats. Yeah, you heard me…I said healthy saturated fats! Healthy saturated fats like medium chain triglycerides, specifically an MCT called lauric acid.

Back to the fridge, some other staples:

• Chopped walnuts, pecans, almonds - delicious and great sources of healthy fats.
• Cottage cheese, ricotta cheese, and yogurt - I like to mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
• Whole flax seeds or chia seeds - I grind these in a mini coffee grinder and add to yogurt or salads. Always grind them fresh because the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals in pre-ground flax.
• Whole eggs - one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
• Salsa - I try to get creative and try some of the exotic varieties of salsas.
• Avocados - love them…plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
• Butter - don’t believe the naysayers; butter adds great flavor to anything and can be part of a healthy diet (just keep the quantity small because it is calorie dense…and NEVER use margarine, unless you want to assure yourself a heart attack).
• Nut butters - Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with sesame seed butter, or even cashew butter with macadamia butter…delicious and unbeatable nutrition!
• Leaf lettuce and spinach along with shredded carrots - for salads with dinner.
• Home-made salad dressing - using balsamic vinegar, extra virgin olive oil, and Udo’s Choice oil blend. This is much better than store bought salad dressing which mostly use highly refined soybean oil (full of inflammation-causing free radicals).
• Whole grain wraps and whole grain bread (look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs).
• Rice bran and wheat germ - these may sound way too healthy for some, but they actually add a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking muffins or breads to add nutrients and fiber.

Some of the staples in the freezer:

• Frozen berries - during the local growing season, I only get fresh berries, but during the other 10 months of the year, I always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies
• Frozen fish - I like to try a couple different kinds of fish each week. There are so many varieties out there, you never have to get bored.
• Frozen chicken breasts - very convenient for a quick addition to wraps or chicken sandwiches for quick meals.
• Grass-fed steaks, burgers, and ground beef - Grassfed meats have been shown to have as high as, or even higher levels of omega-3 fatty acids than salmon (without the mercury). Also, grass-fed meats have much higher levels of conjugated linoleic acid (CLA) compared to typical grain-fed beef.  I recently found an excellent on-line store where I buy all of my grass-fed meats now (they even deliver right to your door in a sealed cooler) - www.healthygrassfed.2ya.com
• Frozen buffalo, ostrich, venison, and other “exotic” lean meats - Yeah, I know…I’m weird, but I can tell you that these are some of the healthiest meats around, and if you’re serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef and pork that’s sold at most grocery stores.
• Frozen veggies - again, when the growing season is over and I can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.

Alright, now the staples in my cabinets:

• Various antioxidant rich teas - green, oolong, white, rooibos are some of the best.
• Whole wheat or whole grain spelt pasta - much higher fiber than normal pastas
• Oat bran and steel cut oats - higher fiber than those little packs of instant oats.
• Cans of coconut milk - to be transferred to a container in the fridge after opening.
• Brown rice and other higher fiber rice - NEVER white rice
• Tomato sauces - delicious, and as I’m sure you’ve heard a million times, they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup.
• Stevia - a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose.
• Raw honey - better than processed honey… higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (how you process carbs). I use a teaspoon or so every morning in my teas. Yes, it is pure sugar, but at least it has some nutritional benefits… and let’s be real, a teaspoon of healthier raw honey is only 5 grams of carbs… certainly nothing to worry about.
• Organic maple syrup - none of that high fructose corn syrup Aunt Jemima crap…only real maple syrup can be considered real food. The only time I really use this (because of the high sugar load) is added to my post-workout smoothies to sweeten things up and also elicit an insulin surge to push nutrients into your muscles.
• Organic unsweetened cocoa powder - I like to mix this into my smoothies for an extra jolt of antioxidants or make my own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks.
• Cans of black or kidney beans - I like to add a couple scoops to my Mexican wraps for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth promoting antioxidants!
• Dark chocolate (as dark as possible) - This is one of my treats that satisfies my sweet tooth, plus provides loads of antioxidants at the same time. It’s still calorie dense, so I keep it to just a couple squares; but that is enough to do the trick, so I don’t feel like I need to go out and get cake and ice cream to satisfy my dessert urges.

Lastly, another thing that’s hard to go wrong with is a good variety of fresh fruits and berries. The staples such as bananas, apples, oranges, pears, peaches are good, but I like to also be a little more adventurous and include things like yellow (aka - mexican or champagne) mangoes, pomegranates, kumquats, papaya, star fruit, pineapples, and others. Also, strawberries, blueberries, raspberries, blackberries, and cherries are some of the most nutrient and antioxidant-dense fruits you can eat.Well, I hope you enjoyed this special look into my favorite lean body meals and how I stock my cabinets and fridge. Your tastes are probably quite different than mine, but hopefully this gave you some good ideas you can use next time you’re at the grocery store looking to stock up a healthy and delicious pile of groceries.

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Dr Allan Cott, M.D., in his 1975 bestselling book, “Fasting: The Ultimate Diet”, says “the rate at which you lose weight is generally in proportion to the degree you are overweight. Most people who fast for a week can expect to lose up to 20 pounds.” “But when you fast, it is not unusual to lose 4 or 5 pounds the first day and up to 10 pounds in 2 days.”

Whenever one decides to start losing weight, whether it be a new years resolution, or a serious mid year consideration brought on by the stark realization that he or she is truly on a roller coaster ride of bad health, and that death will come sooner than would be chosen, one stands before two doors and needs to make a decision on which one to walk through.

The first door does not lead anywhere new. It is simply a continuation of life as it is, and has been. The second door is a door of change, it is a path of new beginnings, of potential super health, clear minded thought, happiness and an extended life.

The problem is to get the clear mindedness to make that change, to take up the courage, to gather the discipline, to realise the benefits. The problem is that we are too lazy to make an effort, to choose the door of mystery and clarity.

Fasting has been a way for many centuries to clear people’s minds spiritually. Jesus, Mohammed, and countless of the great spiritual leaders, scientists and scholars fasted mostly for spiritual reasons, and their bodies did certainly benefit physically also. On the other hand, those that goes on a fast for physical reasons, to cleanse their bodies and to rid it from impurities, will then have the added spiritual benefit, as Evarts Loomis MD says “For some it can be a time of self-discovery, a time to stop playing a role and to begin living the real person. Thus, it can be a time for releasing the ego and discovering the Transpersonal Self.”

What does this have to do with losing weight? Two things:

• Firstly it will give you a tremendous kick start in your weight loss effort.
• Secondly, it will clear your mind and fill you with a new found respect for your body. It will rid you of your previous, bad eating habits, and give you that opportunity to start fresh.

Fasting has benefits way beyond what this article can convey. Dedicate the next few days of your life to cleansing yourself spiritually, and physically, and you will reap the fruits of future health, mental stability and a longer, happier, and slimmer life.

Kim Levin offers a free weight loss course, covering important subjects such as fat burning foods and how to quick start your plan to lose the maximum amount of weight within the shortest time. Kim also manages the Weight Loss Diet Secrets website.

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Are you stuck in a rut wondering how do I lose 5 pounds in a week? Help is on the way; you need to speed up your metabolism if you are serious about losing weight. Many people fall into the same dull routine of planning to lose weight; they diet correctly and then see little or no results. Do you know what I am talking about? Don’t give up losing weight takes time, but you can do it. Here are three important tips for speeding up your metabolism.

Get Plenty of Sleep

A lack of sleep causes stress which then causes the release of certain neurotransmitters which causes the metabolism to slow down. It is recommended that you get 8 to 9.5 hours of solid sleep each and every night. In order to gear down at night I recommend you drink a glass of warm milk. An ample amount of sleep will allow you to start increasing your metabolism and you can start to lose 5 pounds in a week.

Reduce Salt

Salt is a core essential nutrient with excellent abilities and qualities fundamental for keeping us alive. Reduce the amount of salt that you consume. Did you know that too much salt will make you body inefficient at burning energy. Salt also helps your body to retain water, therefore cutting out the salt your body does not retain as much water and you lose weight faster.

Water, Water, Water

Water is a necessity of life. You need to start drinking as much water as possible. I would recommend drinking 8-10 glasses of water per day. A trick you can do is put a jug of water on the cabinet and make sure you finish that jug every single day. Also, start replacing your sodas with water and this will help reduce your calorie intake, as well as increase your metabolism.

Did you find this information beneficial? Are you getting pretty desperate to lose weight quickly? Millions of people are trying to desperately to lose weight. You can lose weight and it does not have to be tedious and time consuming. Discover the truth about losing weight! Sometimes you just need a mentor or some sort of guide to ease the problem of losing weight quickly. I encourage you to learn more about how to lose 5 pounds in a week.

This article has been contributed by Joanne Butler. Enjoy!

Losing weight or more specifically losing fat is one of the most confusing subjects. We are told everything from it only takes 2 minutes per workout, to you must stay in the fat burning zone for 30 plus minutes before it becomes effective for fat burning. Most of the marketing hype is just that-hype. Designed to get us to buy some product that is supposedly going to make it easy for us to get into shape.

The fact of the matter is that losing weight and staying in great shape actually takes hard work. All lean and fit people put in the time and effort. Ask them. It takes a continual commitment to yourself. It takes time and and it takes a proven method. So what is that method? I’m glad you asked.

I have successfully kept a really fit and healthy body for 6 years now. I train clients every day that have achieved weight loss through these methods and kept it off. Other benefits of this type of training include having heaps more energy and not getting sick as often.

High intensity training is what works. High intensity interval cardio training will get you super fit and in turn get you in the best shape of your life. And high intensity circuit style weight training is a time efficient way to shape and tone up all your muscles and burn heaps of fat at the same time.

Each high intensity workout lasts only 20 minutes. Of course you can go longer as you get fitter if you like. I find 30-40 minutes to be ideal for me and most of my clients. You also need to train often. 5-7 times per week is ideal, but even 4 times per week will get great results if you put in enough effort.

Every training session must begin with a warm up of about 5 minutes of easy activity such as walking, easy jogging or any other movement that gets your heart rate up. You must also end with a few minutes of easy activity to bring your heart rate back down. The main part of your workout should take at least 10 minutes if you are a beginner or haven’t worked out in a while and can take as long as 40 minutes depending on how fit you are and how much time you have. Following is an example of an interval cardio session:

1 minutes hard
30 seconds easy
REPEAT FOR TOTAL WORKOUT TIME

Sound too easy. Try it. The secret is that you must go as hard as you can for each hard minute. Keep moving on the easy 30 seconds also, maybe walking for instance. Do not just stand there!

So what do you actually do for those minutes? Any activity that gets you huffing and puffing. You could do the intervals on an exercise bike and pedal easily in between. You could do sprints outside or on a treadmill. You could use a skipping rope or do step ups on a box. You could run stairs or do an exercise such as burpees or kettlebell swings or snatches. The possibilities are endless.

I recommend doing this type of workout at least 3 times per week and up to 6 if you are fitter. You could also alter the length of each interval and rest period (always make sure that the rest does not go longer than the hard interval) to mix it up. You can even do different activities within the same training session. Keep you body guessing to maximise fat loss and to challenge your body to get fitter.

As you can see, you don’t need any special equipment to do these fat burning cardio sessions. Give it a try and within a few weeks you will be reaping the rewards. A strong and fit body can be yours if you put in the hard work.

My name is Joanne Butler and I operate a personal training business called FitterFaster in Australia. My website http://www.fitterfasteronline.com provides heaps of ideas and different workouts for free. The same types of workouts that I use for myself and my clients. You can also find information on eating a healthy diet and on strength training workouts that need minimal equipment. If you want to get fitter faster and in the process get a great looking body with heaps of energy to spare visit http://www.fitterfasteronline.com or email me at joanne@fitterfasteronline.com

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Okay, when most people think about losing weight and eating, they think about dieting.  Well, unfortunately, all of the fad diets out there tend to cause people to gain weight.  Why?  Because they starve them to death and the person eventually breaks down and eats everything in sight because they are so darn hungry.  They also deprive them of the foods that they love.  This is not a way to lose weight, nor is it a way to live. You only cause yourself stress, which actually causes you to gain weight!

So, in eating right there are a few tips that you can follow each and every day and they’re not going to deprive you of the foods that you love, but treat those foods as luxury items so you enjoy them that much more.

Tip #13: Eat fresh fruit and vegetables that have high water content.  These are foods like tomatoes, watermelons, cantaloupe, kiwi, grapes – you get the idea.  All of those fresh and flavorful juicy fruits and veggies are good for you.  These items contain about 90 to 95% water, so you can eat a lot of these and they will fill you up without adding on the pounds.

Tip #14: Eat fresh fruit instead of processed fruit.  Anything that is processed as more sugar.  Processed and canned fruits also do not have as much fiber as fresh fruits.

Tip #15: Increase your fiber intake as much as you can.  This usually means eating more fruits and veggies.

Tip #16: Veggies are your friends when it comes to shedding pounds.  There are tons of options here and you may even want to try some you haven’t had in the past.  The leafy green varieties are the best and you always want to work in a salad when you can.  Salads are packed with nutrients as long as you don’t pour too much dressing on and load them with too much cheese.  The leafy greens also have a lot of natural water.

Tip #17: Be intelligent about what you eat.  Don’t eat just to eat.  Animals eat on instinct; people eat when they know their body really needs it.  Don’t be an impulse eater.

Tip #18: Watch everything you consume from the food itself to what you top it with.  Garnishments and condiments can sabotage a healthy meal because they are typically high in fat.

Tip #19: Get a handle on the sweet tooth.  This doesn’t mean you can’t have your sweets; just don’t eat them as a meal.  Always remember that these sweets end up adding to an area that you don’t want them to add to. Don’t deprive yourself either though, because then you’ll eat twice as many as you should.

Tip #20: Set meal times and stick to them.  Try to have your meals at specific times and eat them at that time.  An eating pattern will help you to control what you eat and when you eat it.  Also, it really is better to have 5 small meals a day rather than just one or two huge meals.  Just eating once a day makes your body feel as though it is starving, which packs on fat instead of using it as fuel. Also, don’t wait until your starving to eat.  This only makes you overeat until you’re stuffed.

Tip #21: Eat only when you are hungry.  Be sure to drink a glass of water first to determine if you really are hungry or if you are really thirsty.  Many people have the tendency to eat when they see food.  It doesn’t mean they are hungry; they just want to eat it.  Don’t eat anything you’re offered unless you really are hungry.  If you feel you must eat it out of being polite, just nibble, don’t have a meal.

Tip #22: Try not to snack between meals, but if you must have a snack make sure it is a healthy one.  If you travel a lot try to find healthy snacks and not junk food.
Tip #23: Veggies make great snacks.  They can get you through the hunger pangs if you are having them.  Carrots are great because they satisfy hunger and they are packed with nutrients.

Tip #24: Counting calories is a good idea for those must have food items.  If it is a packaged food item, then it will have the calories on the packaging.  Be sure to pay attention to serving sizes in terms of calories as well.  An Otis Spunkmeyer muffin is intended to be two servings, so you have to double the calories listed.  This is where food producers get tricky and you can’t fall in their trap.

Tip #25: Work off the extra calories by the end of the week.  If you feel you have splurged too much this week, be sure to get to the gym or go walking a little longer to work off those extra calories you have consumed.

Tip #26:  Stay away from all things fried.  If it is breaded, it is better that it is baked.  Fried foods are immersed in fat and oil.  Even after the excess has oil has been drained away, there is still oil absorbed into the food item itself.

Tip #27: Don’t skip meals.  You should have, at the very least, three meals a day, but preferably five small meals. This will keep you from getting hungry during the day and overeating out of starvation.

Tip #28: Just like fruits, fresh vegetables are better than those that are canned.  It is even better if you can eat your veggies raw.  When you cook them, you cook away the nutrients.  If you must cook them, try to boil them to the point that there is still some crispness to them.  Also, don’t soak them in butter.  If you can buy organic and pesticide free veggies, that is even better.

Tip #29: Don’t eat more than one egg per day.  It is best if you can reduce your egg intake to three a week.

Tip #30: Chocolates should be treated as luxury items.  Buy the good stuff and only eat them every once in awhile.  If you really savor each morsel, you’ll experience that much more joy in eating them and they will taste even better.

Tip #31: Eat foods from all of the food groups each day.  This is a great way to ensure you are getting all the nutrients your body needs and it helps to ward off any diet deficiencies.  Also, don’t eat the same foods all the time.  Experiment so that you don’t get bored with same old diet.

Tip #32: Try to eat breakfast within an hour of waking up.  This is the best way to give your body the jump start it needs.  Don’t wait until you are really hungry.  Breakfast is important, but you don’t need to stuff yourself.  The idea is that you’re breaking the fast from not easting all night.

Tip #33: Your diet should include all aspects of the food groups including carbohydrates.  In fact, your diet needs to be about 50-55% carbs.  Carbs are a great source of energy.  Those diets that prohibit carbohydrates are actually harming you and only making you crave them that much more.  Your diet should cause you to be deficient in anything.

Tip #34: Proteins should make up only 25-30% of your diet.  Far too much emphasis is put on meat as the main part of your meal.  In actuality, it should be considered more of a side dish rather than the main course.

Tip #35: Fats should make up 15-20% of your meal.  This is really all the fat your body needs.  A lot of this is going to be in your diet in the form of cream, sugar and the like.

Tip #36: Eat more white meat than red meat.  White meat includes chicken, fish and some other fowl.  Red meat includes beef and pork.

Tip #37: Try to go as vegetarian as you can.  This really is a healthier lifestyle, even if you can’t cut meat out completely.  The more fruits and veggies you can eat the better.  The more meat you cut out, the more fat you can cut out of your diet as well.  However, protein is important, so be certain that your option allows you to maintain good protein levels.

Tip #38: White bread is good, but high fiber multigrain breads are much better.  These breads are another way to add more fiber to your diet and they also have a good protein level.

Tip #39: Pork does not assist in weight loss in any way. The less pork you eat, the better off you will be when trying to lose weight.  Pork has a high fat content and includes food items such as bacon, ham and sausage.

Tip #40: Limit your sugar intake as much as possible.  If you must have sweetener in your coffee and tea, try to find an artificial sweetener that you don’t mind the taste of.  However, these things are not all that healthy either and should be limited as well.

Tip #41: Try grazing five to six times a day.  These are those small meals we discussed earlier.  Some people lose weight better when they never feel hungry and grazing on healthy food items can do this for you.  Plus, it keeps your metabolism working, which will burn fat naturally.

Tip #42: Don’t worry about cheating, but don’t cheat for a meal.  Eat sweets and your favorite cheat food for the flavor only.  If you want dessert after dinner, share one with the whole family.  You’ll get the flavor, but not the pounds.

Tip #43: Watch your fat intake.  Each fat gram is 9 calories.  If you know your total calories then you can figure the amount of fat in those items.

Tip #44: Take it easy on the salt and try to cut what you use in half.  Salt is one of the main causes of obesity.

Tagged with: healthy eating • lose weight • Natural Weight Loss

Welcome to a new blog series which reveals 100 ways you can start to lose weight. To receive this entire series, please enter your name and email address into the form on the right. Let’s get going…

First and foremost, people don’t realize that what they drink is the first step in losing that first 10 pounds. In fact, most people don’t know that when they feel hungry, they may actually be dehydrated and they are really thirsty, not hungry. Water is remarkable as well. Over 66% of your body weight is nothing but water. This is also why water plays an important role in weight control.

Tip #1: Drink plenty of water. It is recommended that you drink 8 glasses per day, but that may take you some time to work up to. Your body needs a whole lot of water. Water doesn’t just flush all the toxins out of your body, but it makes you feel better and healthier. When you drink a lot of water you just begin to feel fit and this is the motivation you need to lose weight.

The best thing about water is you can drink as much as you want because it has no calories at all. When you’re drinking a lot of water, you eat less as well because you won’t feel as though you are starving to death. Remember, if you feel hungry, try drinking a glass of water first and you’ll realize you were probably just dehydrated and not hungry at all.

The whole 8 glasses a day rule is really something you should strive for. The best way to do this and to measure your water intake is to buy a jug from the drug store or grocery store that is designed to hold exactly 8 glasses of water. These are great weight loss tools because you can fill them up, freeze them and as it melts throughout the day you have fresh and cold water. Or, if you don’t mind your water room temperature you can drink it that way as well. All that matters is that you’re getting in the water your body needs.

Tip #2: Start off your day with a fresh, clean glass of water. As soon as you get up in the morning, drink one down. This will help your body to get going because it won’t be fighting through dehydration. Also, after you drink a glass of water you won’t need to eat such a large breakfast. A glass of water wakes up all the digestive juices in your body and gets it well lubricated. You can always have your morning coffee or tea, but be sure to have a glass of water afterwards. Caffeine dehydrates you and you want to ward off dehydration.

Tip #3: Drink a glass of water before you sit down to eat. Water will naturally make you feel fuller so you don’t have to eat as much food.

Tip #4: Have a glass of water while you eat as well. Take a drink after each bite and you will feel full more quickly so you can leave the table feeling satisfied without feeling bloated. Drinking water while you eat will also help your food to settle more quickly, which also helps you to feel full faster.

Tip #5: Do your best to stay away from soda. All sodas are sweetened with lots of sugar. The more you can cut out of your diet the better. Also, diet soda is still soda. It may not have as much sugar, but it has other chemicals and components that are not good for your body either. It contains citric acid which inhibits weight loss. Remember, caffeine dehydrates you as well. Decaffeinated sodas still have caffeine in small amounts as well and just as much sugar, so they are not much healthier either.

Tip #6: Fruit juice isn’t as healthy as most people think either. Juice actually has a lot of sugar in it as well. If you are craving a glass of juice, drink fresh fruit juice instead of juice that has artificial flavors and coloring. It is even better if you can make your own fruit juice. Just be sure not to add sugar which adds to the calories. Instead of drinking fruit juice, eat more fruit. Fruit provides your body with much needed fiber as well as vitamins.

Tip #7: Go easy on the tea and coffee. They are pretty much harmless if you don’t add a lot of cream and sugar to them. It is the cream and sugar that becomes fattening. Think of it this way, when you have a cup of coffee or tea with cream and two cubes of sugar, you are essentially eating a piece of chocolate cake every time. Now think of how many pieces of cake you are eating when you have a Venti Starbucks Latte – yikes.

Tip #8: If you must have your tea and coffee, try to drink it black. Black tea or coffee actually has health benefits to it as long as you counteract the caffeine in your body with a nice big glass of water. Caffeine is also not good for you because it affects functions in your body, like your metabolism.

Another type of tea that you can drink freely is green tea. Green tea has been used as a medicine in China for over 4,000 years. It aids the digestive system and can help ease an overly full stomach and it has been linked to a reduction in cancer risk.

Tip #9: If you can say no to alcohol, then that is best. Alcohol beverages are not exactly good for you, although a glass of red wine does have heart benefits, most are just fattening. Beer is especially fattening. Cocktails are fattening depending on what they are made of. For instance, whiskey and Coke. The whiskey may not be fattening, but the Coke definitely is. Plus, after a few drinks most people get the munchies and when you’re feeling a little inebriated and hungry you won’t be able to make rational decisions regarding your diet and it’s usually late at night, just before you pass out from a night of drinking, that you overeat. The overall combination is just not a good one.

Tip #10: If you must have alcohol, try dry wine. Dry wine is better than your sweet wines, because sweet wines have more sugar! Dry wines have sugar, but most of it has been fermented away into alcohol and from a weight gaining perspective, dry is better.

Tip #11: Another word on coffee, that is not necessarily bad, but more interesting than anything. Some people have reported that when they drank black coffee before exercising, they lost more weight. There’s no scientific proof to back this, but nutritionists believe it may be caused by the body being forced to depend on fat for fuel. Hey, it’s worth trying if you can stand black coffee. Just remember to drink plenty of water during your exercise!

Tip #12: Avoid drinking excessive amounts of coffee, as it desensitizes your body to the natural fat burning effects that caffeine has. One or two cups (if the day’s really slow to get started) max.

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If you’re watching calories like a hawk and still gaining weight, your metabolism may be the culprit. Metabolism is the mechanism our body uses to burn calories. Think of it as your body’s “motor.” The faster your metabolism operates the more calories you’ll burn and lose weight in the process.

As we age, our metabolism naturally slows down. So, what’s a body to do to keep the metabolism up and the weight down? There are lots of factors that count in the role that your metabolism plays in your ability to lose weight, including your age and lifestyle.

The truth is you don’t have to starve yourself to lose weight. In fact, the best way to rev up your metabolism (that calorie-burning chemical process) is to eat! Some of you may have to work harder than others to speed up the process, while others just need to regulate their lifestyle and diet habits.

Most of what we think of as “diet foods” won’t help jump start your metabolism. They may be low in calories and even high in fiber, but if you make those foods the mainstay of your diet, you’ll gain weight almost immediately after you return to a normal diet.

That’s because your metabolism has become sluggish while you were dieting and has lost its ability to burn excess calories. To effectively “fire up” your metabolism, keep in mind the following tips:

Don’t skip meals. It’s better to eat four to six small meals per day than to skip a major daily meal — especially breakfast.

Cardio workouts (the kind that get your heart rate up) are great for burning calories and to get your metabolism moving at a faster rate.

Drink plenty of water so that your body can rid itself of the toxins that pulls down your metabolism to a sluggish level.

No matter what you’ve heard about carbohydrates, remember that they help to boost your metabolism.

Tone your muscles. Use weights to firm and tone your muscles, ridding yourself of fat and replacing it with lean muscles.

Don’t eat just before bed time. Give your body a chance to take care of excess calories before it slows down for sleep.

Lower your alcohol intake. Alcohol is like a “go slow” sign for your metabolism. Keep it to a minimum.

Begin now to rev up your metabolism. Remember, when your metabolism improves, so will your shape!

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It’s Summer, at last! During the winter months most of your body was covered with warm (and concealing) clothes. Peeling off those layers may reveal a body that isn’t quite ready for your newly-purchased bikini. Don’t fret - analyze which parts of your body needs help and get busy.

Chances are, you’ve worked out religiously all winter to sculpt your body into its sexiest best. If you aren’t satisfied with what you see, try some toning and firming exercises designed to exorcise the flab that’s holding on for dear life.

Conditioning exercises are the key to whip problem areas of your upper body, tummy, hips, butt and thighs into shape. Conditioning lets you pinpoint the trouble areas of your body and tone and shape them with specific exercises. Volumes of conditioning exercises can be found online or books and magazines.

It’s time to shake the dust off of the weights, jump rope and exercise ball, putting them to use in ways that will have your body bikini-ready in no time. While you’re concentrating on body-sculpting, don’t forget to get in a cardio workout to keep the metabolism going and the fat burning.

You’ve heard it many times before, but get your daily fill of water so that you stay hydrated as the summer temperature soars. Water intake flushes toxins from your system and keeps that ugly cottage cheese look called “cellulite” from creeping into your body.

Don’t forget the importance of a healthy diet. Your skin will reflect the foods you put into your body, so be especially careful during the summer months to get plenty of fruits and vegetables that are naturally in season - and good for you.

After you’ve done all you can to firm and tone your body, it’s time to think about the condition of all that skin showing off in a bikini - and that’s a lot!

To achieve glowing, silky smooth skin that you’ll be proud to flaunt, begin by exfoliating. Exfoliating removes dead skin cells that lay on the surface of your skin and leaves it soft and toned. To effectively exfoliate your skin, use a natural bristle brush or your favorite exfoliating cream.

Remove unwanted hair by using a razor, waxing or hair removal cream - and don’t forget to use a moisturizer afterward. And, keep your skin in top condition by using a sun screen - and apply it often when you’re on the beach. You’ll also avoid wrinkles and skin cancer as you age.

Make the time and effort to follow the above tips and your body can be bikini-ready and as sizzling hot as the summer temps.

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Kicking your metabolism into shape so that you burn more calories rather than adding more fat to your body may take some drastic measures. Flushing the fat from your body is one way to increase your metabolic rate. It also rids the body of toxins that cause you to feel bloated and sluggish.

Fat tends to find a home in your body in three main areas – butt, hips and thighs. Flushing out the fat targets these areas of your body rather than other diets where you may actually lose muscle mass.

Here are five tips for flushing unwanted fat out of your body that will lead you to weight loss success.

1.Lower calorie intake. Calorie count should be between 1000 and 1500 daily for the first couple of weeks.

2.During your fat flushing diet, you should add some good fat (such as flaxseed oil) as well as some protein, vegetables and fruit. Spices (such as cayenne pepper) are also a great addition to the diet plan.

3.Drink plenty of water, green tea and other liquids that act as a diuretic to flush out toxins and fat.

4.Get plenty of sleep. Sleep acts as a restorative process for your body and shouldn’t be neglected.

5.Keep track of all your activities, food and drink. You can jot the information in a notebook or enter it into one of the many online “journals” that are available.

Exercise is also important during this time, but don’t overdo it. You may feel weak because of decreased calorie intake. A brisk walk around the block or ten minutes on the treadmill will suffice.

After two weeks of the above regimen, you can increase your calorie intake to 1500 calories and add more carbohydrates to your diet. Follow this plan until you reach your desired weight. By then, your metabolism will have the boost it needs to work more efficiently.

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Some medical professionals find that drastically lowering your calories is unhealthy and maintain that you’ll eventually put the weight back on. It’s true that you lose weight rapidly and unless you stick to the diet, you’ll more than likely put the pounds back on at a later time.

But you have a deadline to meet (such as fitting into that new bikini before your first trip to the beach), try the fat flushing diet for a couple of weeks to see quick and pleasing results.

Do you have a decent body except for that middle roll of flab that just doesn’t seem to go away no matter how much you exercise or attempt to spot reduce that area? The truth is that the spare tire around your middle is fat – and you’re not going to see the 6-pack abs buried beneath until you get rid of it.

The trick to reducing fat around your middle is to reduce your caloric intake and eat foods that are proven “fat burners” such as lean protein, salads and vegetables. Reduce your carbohydrate intake, especially in the evening hours when your body is slowing down. Adopt a low fat diet for your lifestyle to burn the unwanted fat and eventually reach the show-off abs you desire.

There is a difference between toning your abs and reducing the fat around your middle. Toning abdominal muscles can be achieved by exercising, but removing the fat must take place from the inside out. It won’t do you any good to try spot reduction exercises if you don’t get rid of the fat first.

There’s no such thing as an immediate “fix” for a flabby tummy.  You can spend hundreds of dollars on pills and creams, but you’ll soon realize that the only way to six pack abs is to work at it!

While you’re concentrating on a low fat diet, you’ll want to tone and firm the abdominal muscles that lie beneath the fat with exercise. The key to exercising your abs is to do the exercises correctly. If you’re concentrating on tummy crunches to firm your abs and performing them incorrectly you’ll never see success.

So, before you exercise, learn how to do it properly. For example, if you’re doing crunches, learn the correct method of breathing as you’re exercising. A number of good online sites contain information about how to perform abdominal exercises. One program I strongly recommend is the Truth About Abs.

Concentrate on resistance training when firming and toning your abs. Use a “fit ball” (sometimes called “exercise ball”) for support if you have problems with your lower back. And don’t overdo it. Three sessions a week is plenty when you’re exercising muscles that have lain dormant for awhile.

Cardio exercises (aerobic) designed to rev up your heart rate can help burn fat, so be sure to include them in your exercise regimen – and include the ones that work both your upper and lower body. It’s best to do cardio exercises in the morning – and always on an empty stomach.

Don’t be discouraged if you don’t see results as fast as you’d like. Remember, those 6-pack abs are buried somewhere beneath that fat roll. It’s your job to find them. Good luck!

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