diet tips

 are you Struggling to stick with your diet program? You aren’t alone. Millions of people worldwide start up and fall off diet programs every day. Why is it so hard to stick with something? Why they can’t carry out a plan once and for all?

Often, it’s due to a few key mistakes they’re making along the way. Let’s take a closer look at three secrets that you need to know about sticking with a diet program. When you put these secrets into action, you’ll find it’s easier than ever to get the results that you are looking for.



Get A Diet Buddy

One word of advice: don’t go at it alone. Those who get a diet buddy to do a diet and experience the high’s and low’s with them tend to stand a much better chance of seeing success in the long run.

If you can’t convince someone to do the diet with you, at the very least, find someone who will stand by your side and be there for support when you need it.


You will hit a hard time, and during that hard time, it can really help if you have someone there to encourage you through it.


Use Hunger-Busting Strategies

Hunger is another reason why many people can’t stick with a fat loss diet plan. Either they are cutting their calories back too far, thereby causing the hunger, or they are not eating foods that encourage satiety.

You want to focus your diet around foods that break down and digest slowly. Lean proteins coupled with fibrous carbohydrates are the best choices, followed closely by small doses of dietary fat.

While the calories in fat do add up quickly, a small amount added to your diet can work wonders to help you better control hunger.



Set Short Term Goals


Finally, consider setting some short term goals. Think about what it is that you want to accomplish within the next two or three weeks. Far too many people have a long term view of what they hope to achieve in a year’s time, but it’s too easy to lose sight of that light at the end of the tunnel.


Instead, focus on the here and now. Find a program such as The 3 Week Diet that has you focusing on the coming weeks ahead. Build good habits in those three weeks and you will be well set up for the future months.


Remember that Rome wasn’t built in a day, and you won’t lose all the weight you have to lose in just a week. Be patient, but at the same time, don’t fixate too far in the future. Otherwise, you’ll just lose motivation and give up.


Want to learn more about how to make the 3 week concept work for you? Check out The 3 Week Diet plan, which teaches you how to build proper habits over the course of three weeks that result in great weight loss and set you up for a future of weight loss and maintenance.



                              


                                        smoothie

easy diet

Wondering why you just cannot see success with your diet plan? Do you feel like every diet you go on, you eventually fall off somewhere along the line?


Are you ready to toss in the towel on fat loss for good?

Don’t be. If you stop and take a minute to look at the four reasons why most diets fail, and then find yourself a diet plan that overcomes these reasons, you will soon find yourself on track to optimal success.


Let’s look at the four key factors that you need to know.




Unrealistic Calorie Intakes


The first big reason why most diets fail is because they simply have you striving to take in an unrealistic number of calories each day. In other words, they put you into “starvation mode”. They are causing you to consume so little food that your body literally starts shutting down to conserve fuel.

When it does this, you know that you are on a one-way path to a fat loss plateau. Yes, you do need to lower your calorie intake to see fat loss results, but you need to do so wisely in a way that you can maintain your “metabolic engine”, so to speak.


Lack Of Satiety-Boosting Nutrients

Next, another big issue with most conventional diets is they aren’t providing you enough of the two most satisfying nutrients: protein and fiber. You need protein to function optimally. It’s also the nutrient that’s the slowest to break down and digest in the body, so it will provide immediate satiety.

Many crash diet plans are very low in protein, and while they do have you eating lots of vegetables, many discourage the consumption of fruit.

By making these two nutrients a focus of your plan instead, you can see results that much faster and enjoy being on the diet while you do.

Time Consuming Meal Prep

Who has an hour each and every day to meal prep? Not me — and definitely not you. Yet, many diet plans are so complex that they require this. If that’s the diet you’re on, it’s no wonder you’re failing.

Instead, you want to find an approach that gives you some basic and easy-to-implement guidelines that 

will help you realize true success with your weight loss goal.

This plan should not take hours to follow each week, and should work with your lifestyle. When you find such a plan, it’ll be easier than ever to stick with.

Long-Term Approach

Now, chances are you’ve heard that any diet you follow should encourage a long-term approach — and I agree. When you make diet changes, you should be focusing on maintaining healthy eating in the long term.

But, if your diet plan is designed to go on for months, this can kill your 

motivation in its tracks.

Find a diet with a definite deadline. Three weeks is optimal here as that is the amount of time it takes to build good habits – habits that stick. Also, three weeks is a long enough period of time that you can see good results, but not so long that it’s hard to stay motivated.

Anyone should be able to do three weeks if they put their mind to it. This is precisely what The 3 Week Diet is built upon. By doing this diet, you can see remarkable changes in as little as three short weeks and once you see how easy it is to melt the fat, you’ll want to stick with the plan much longer than that.

protein Diet plan

To really see best results from any diet plan you choose to use, you need to learn a few ‘diet rules’. These are guidelines that must be followed if you are going to see superior results that will help propel you forward.

Sadly, many people miss out on one or more of these and it greatly costs them their success.


you should Eat More Protein

Of all the foods that you could eat while on a fat loss diet, protein is perhaps the most important. Protein helps combat hunger, it helps stabilize blood glucose levels, and it helps prevent lean muscle mass loss. This in turn helps speed up your metabolism and accelerates the process of fat lose.


Don’t let your diet intake fall short. Aim to eat some protein in each and every meal and snack that you consume.


you should Eat Regularly

While the concept that your metabolism will increase the more often you eat isn’t entirely accurate — as the boost you get after a meal is directly related to the size of that meal — eating regularly does help to keep hunger at bay.


By feeding your body frequently throughout the day, you’ll help avoid food cravings, energy lows, and make it that much easier to stick to your diet program.


you should Prioritize Fresh Foods

When selecting your foods, eating fresh is a must. We live in a world where processed foods are around every corner and just waiting to cause us weight gain.


Eliminate these and you’ll really give your diet a boost. Focus on foods in their natural state — fresh fruits and vegetables, whole grains, healthy fats and oils, and lean proteins.



If you only make one change to your diet plan, make it this one.


you should Set Short Term Goals


One diet rule that you should abide by and follow is to always set short term goals for yourself. Think about what you are doing in the here and now, not months from now. It’s too easy to lose sight of your goals if they are going to take place six months to a year down the road.

Try thinking in three-week segments. Three weeks is about how long it takes for good habits to form, so is the perfect amount of time to you build behaviors that will stand the test of time.

This is precisely why The 3 Week Diet plan was created. It will help you stay motivated and consistent until you don’t even have to think about making those changes any longer They’ll just be automatic. 



 Stop Comparisons


Finally, stop comparing yourself to others. Realize that this is your own journey and your own body. It’s unlike anyone else’s so you simply can’t expect to see the same results as everyone else.

Instead, start comparing yourself today to yourself from yesterday. That will give you all the details you need to know. If each day you are getting better, you are successful in your journey.learn more here

So keep these diet  in mind. Focus on these and you can feel confident that you are headed in the right direction.

Foods that Sabotaging Your Results for weight lose

Feel like you’re doing everything right on your diet plan but still not seeing the results you desire?Many people find themselves in this position. They are working hard on their approach and taking care to follow their diet to the letter. But yet, something is amiss. The scale just isn’t going downward and they aren’t getting the results they were hoping for.


What gives?

Often, the big problem is not their effort or motivation. The problem is that they are letting certain foods into their diet plan that are sabotaging their results. Often these foods are designed to be fat loss foods but they really aren’t. Instead, they’re holding you back from success.
What are these foods? Let’s go over three foods that you need to cut out of your diet immediately. see more


Fruit Flavored Yogurts

Fruit flavored yogurts are a favorite among many dieters but little do they know they’re digging into pint-sized sugar bombs each time they eat a small container.

Next time you’re picking out your favorite yogurt, double check the sugar content. You might just find yourself surprised to know there are 15 or more grams of sugar per serving.

Of course you can purchase the sugar-free varieties, but then you’ll be taking in a number of unwanted artificial sweeteners, which can be just as bad for you.

Instead, opt for plain Greek yogurt. Flavor it yourself by adding a handful of fresh berries.


Fat-Free Products

Next up on the list of foods that you want to get out of your diet plan are any products that are built to be ‘fat free’. These often state that they are fat free on the label and proud of it.

But ask yourself, if the fat is removed, what is added? Something had to be added otherwise these just wouldn’t taste good.

The answer to that is sugar. Sugar has often been added to these foods and is what is causing them to still taste appealing.And, if you are trying to lose body fat, sugar is just as bad — if not worse — than fat is.


Protein Bars

Finally, the last of the foods that you need to be careful about including in your diet plan are protein bars. These may seem like a great option since they do contain protein and you’re probably trying to get more protein into your day. 


But once again, you need to check that sugar content. Most protein bars are upwards of 15 grams of sugar or more per bar. Some measure in as high as 30 or even 40 grams of sugar depending on the calorie content.

But once again, you need to check that sugar content. Most protein bars are upwards of 15 grams of sugar or more per bar. Some measure in as high as 30 or even 40 grams of sugar depending on the calorie content.


So there are three foods that you may be currently eating that could be causing you some issues. Are any of these in your diet?

If you want to learn the two must-eat foods that will help catapult fat loss into high gear, make sure that you check out this  program  which goes over the harmful and helpful foods for weight loss. you can see it here

4 Fat Loss Mistakes Most Women Make

If you’re a woman on a mission to burn fat, there’s a good chance you are making one or two (or more) mistakes along the way. I see it time and time again and yet, few women ever actually crack the weight loss code.It really doesn’t need to be as complicated as it seems. By learning what these mistakes are, you can quickly put them behind you and get on track to seeing better results.

Let’s look at four fat loss mistakes you need to know about.

Starvation Diets

If 1400 calories is good, 1000 must be better, right? Wrong. Your body needs fuel to burn fat properly. As strange as it may sound, if you cut your calories back too far, your body will just cling onto what fat it does have, making further fat loss feel impossible.You want to use a moderate calorie deficit, like the guidelines set forth in here  as this will ensure that your metabolism stays revved and you keep burning fat.

Failing To Plan Ahead

Another big mistake many women make is failing to plan ahead. They think about their next meal about an hour before that meal takes place. Often, this is because they’re busy and just don’t have time to do all that cooking If you want to see results, however, you need to plan ahead. The trick is using a weight loss program that doesn’t call for overly complex meals that mean you spend hours each day in the kitchen. 

No woman can handle that — you have a life to lead. But, with a diet plan that makes planning ahead simple, you will stand a much better chance of sticking with your menu. You should never wonder ‘what to eat’ when hunger hits or you’ll be tempted to eat something you shouldn’t.

Overdoing Cardio Training

If there’s one thing that most women have in common, it’s hours spent on cardio machines. While some smart cardio training (such as sprint training) can be beneficial for fat loss, you really don’t need to chain  yourself to the treadmill, bike, or the elliptical. In fact, doing so can do more harm than good.Instead, what you need is a basic weight training program that focuses on key lifts that make you stronger.

Check out here if you need assistance in this area. This program will go over the top calorie burning exercises that will firm and tighten your body while helping you melt fat quickly.

Over- complicating The Process

Finally, the last big mistake that many women make is over complicating their program. They find a diet plan that has a million rules and regulations that they must follow and then wonder why they aren’t sticking with it and it’s not working.

Simplicity is best. With a few smart guidelines that you can easily implement into your life, you can be on track to seeing superior results. Fat loss isn’t rocket science. It all boils down to fueling your body with the right food choices and amount of energy to encourage the release of energy from body fat cells.

this here will explain how to do this without feeling like you need a Ph.D. in diet lingo. So keep these mistakes in mind. If you see yourself making any of them, make a few changes and get yourself on track to seeing better results in the future.

lose weight fat burning switch on

today article we are going to talk about a little known hormone called "Glucagon" a hormone that is hardly heard of Glucagon is a peptide hormone and it's produce by alpha cells of the pancreas, what is alpha cell an alpha cell is a type of cell in the pancreas,which make and release a hormone called glucagon, the body sends a signal to the alpha cells to make glucagon,. so when blood glucose falls too low. then glucagon reaches the liver where it tells it to release glucose into the blood for energy. alpha cells make glucagon, the hormone that raises blood sugar during fasting.Alpha cells are also preserved in type one diabetes.this is a least in part due to the immune response to beta cell.inside the pancreas beta cells make the hormone what we call insulin. beta cells release insulin to help the body use or store the glucose it gets from food we eat. the primary function of a beta cell is to store and release insulin.so how glucagon works. Glucagon works along with the hormone insulin to control blood sugar levels and keep them within different levels. Glucagon is release to stop blood sugar from dropping too low,  while on the other hand insulin is release to stop blood sugar from rising too high.

Glycogen & Glucagon

glucagon and glycogen are important circulating compound in our body. glycogen is a form of carbohydrate, while glucagon is a hormone. besides being a storage bin. glycogen is a secondary source of energy in the body.when our body needs fuel for energy glycogen is broken down into glucose to use as a form of energy to make it simple "Glycogen" is a form of sugar. while "Glucagon" is a hormone. glycogen is stored and synthesized in the liver. while glucagon is produced in the pancreas.glucagon does the opposite of insulin as we mention. this hormone releases fat from your fat cells if your insulin is off balance Glucagon will find it hard to burn fat
lack of food can be very crucial to the body a lot of over weight people starve them self, thinking that if they stop eat they will lose weight, sorry to say. it works the opposite. you see Glucagon is crucial to the body's response to lack of food, it encourages the use of stored fat for energy if their is limited supply of glucose.fat burning-and losing weight won't take place unless the fat burning switch is turn on. see next page

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lose belly fat hormones

are you ever wonder why you cannot lose weight especially your belly, there are many gimmicks  about how to lose weight while there is't no magic pills or lotion that will target abdominal fat in particular,One of the important principles of weight! is never to "starve" yourself whether or not you are eating the right calories, or eat less, the fact of the matter is that you have to eat to keep your body from going into starvation mode,if more calories enter the fat tissue than leave it,we gain weight if more calories leave the fat tissue than enter it, we lose weight, just think about it, calories in calories out, most weight lose guru will tell you to eat less calories, but the fact is it's not how much calories you bring in, it's how much you bring out.

have you ever wonder why some people eating all kinds of food, and still don't get fat, and people who on diet struggling to lose one pound of fat, that explain how much calories the body is burning,   it doesn't matter how much you eat is what you burn. As i will explain, it's about the powerful weight- lose hormone called leptin you don't have to blame yourself chances are your fat or weight problem is not the matter of will, or discipline but a hormonal malfunction while some gurus still thinking that losing weight is about willpower, or eat less and exercising more, if that is the case why some people eat more calories and don't even exercising, and still remain with good shape, next page

leptin

leptin is a hormone made by fat cells that decrease  your appetite  you see the mechanism of your weight control depends on leptin, leptin is the key component for appetite control metabolism and weight lose,leptin can be your best friend, or worst enemy, any person who is not able to lose weight and feel better is because their leptin is working against them, instead of working for them. Since leptin regulates appetite and metabolism it lets your brain know how much fat is in your body, when your leptin levels rise up your appetite reduce, when your leptin levels fall your appetite increases, so far i guess you understand  why you don't have to starve yourself, and kill yourself on treadmill run your life out, am not saying you shouldn't exercising but doing it right,

you see if leptin and the brain does not communicate properly it will make it difficult to lose weight if not impossible leptin supposed to tell the brain to stop eat enough fat is stored and that the body can burn calories normal, leptin also leaves a message to the brain when we are hungry they must have  consistent  relationship a properly working leptin system not only helps to lose weight, but it can increases brain function,  mental sharpness, regulation of mood and emotions."hypothalamus" is a part of the brain area that receive signals from leptin, if they are not working together that creates weight gain, and other problem,the key here is to get the two to work. a leptin resistance person needs more and more leptin to tell the brain that you don't need more food read more

Ghrelin        

Ghrelin is a hormone that increase your appetite ghrelin lives in the stomach ghrelin is a hormone that tends to rise before and decrease after because it stimulates appetite and increase food intake and promote fat storage it's a hormone we need to pay attention to ghrelin has many functions but i will only focus on the weight, Ghrelin levels increase after dieting, you eat more than what you suppose to eat, the opposing hormone to ghrelin is the stop appetite hormone which is leptin your stomach makes ghrelin when it's empty ghrelin is high before you eat and low after you eat.

as you can see less ghrelin equals less weight, which means you wanted to eat less more ghrelin equals more weight which means you wanted to eat more both hormones as i mention play a big role when it comes to weight lose ghrelin plays an important role in our every day eating and weight management when we eat and how much we eat see here

simple steps to look ten years younger

hey guys today post we are going to talk-about how to keep yourselves in good shape and looks, did you know that once you hit 40 years of age, whether you're a man or a woman, your body starts aging faster than normal ? studies have shown that without the proper nutrients and exercise, your body will age about 6 months extra for every year that passes. think about that! if you are 40, that means by the time you hit 44 you will look and feel 48, and by the time you reach 60, you will look and feel 70 years old! we see this every day... just look around and you can see it happen i am going to show you how you can have the best looking body you ever dream of. check here  for more details

      Are you afraid of the term "Old School"? Do you really think all of these "core" exercisers and spin class junkies can change their bodies faster than we can change yours?

Think again.

Have a look at all these people in your gym sweating to spin classes, Pilates, or heaven forbid running or doing some other form of exhaustive, age-increasing form of exercise. Have a look at the men and women training with weights — almost always too heavy and way, WAY too long.

Now, you tell us: have their bodies changed at all in the past 90 days? I'll wager you said, "No," And you would be correct. Statistics reveal that only ½ of 1% of gym-goers and exercisers make any significant body transformation over a YEAR, let alone over just 90 days.

Why? Because good people just like you have been misled and lied to by personal trainers, magazines, and late-night infomercials. You probably believe you have to work out longer to get results, when what you REALLY need to do is work out SHORTER using a very targeted method. see next page for full details