Divide your meals into 6 smaller meals a day. Include healthy delicious snacks in between meals. You shouldn t be hungry.Plan your meals and snacks ahead of time when possible, so you know exactly what you plan to eat. Last minute choices tend to be less healthy and higher in calories.Healthy nutritious snacks you can add to your meal plan include crackers, pretzels, baby carrots, popcorn, fresh and dried fruit, yogurt, low-fat cheese, peanut butter, air popped popcorn cereals and nuts and seeds. Try to avoid chips, sodas, cookies, and ice creamDrink plenty of water during the day, it is healthy and helps you feel less hungry. Some times our brain confuses thirst with hunger. You will eat less if you drink a glass of water before a meal.Lower your fat intake. Switch to skim milk, lean chicken, no fast food, eat less margarine butter and mayonnaise, use less oil when cooking meals.No more soft drinks and juices. Soft drinks are empty calories and juices have less fiber and vitamins then the original fruit.Try to add more whole grains to your meal plan. Brown rice instead of white rice and whole grain breads instead of white bread.Avoid foods that are high in sugar, like candy and cakes. Eat vegetables with every meal.Don t skip breakfast. Eating breakfast, as you wake up, boosts your metabolism and decreases binge eating later in the day.Eat your meals slower and no more eating in front of the TV. Studies show that we automatically eat larger portions when we snack in front of the TV.--------------------------------------��Exercises :Your abdominal muscles best respond to exercises that concentrate on each part of your abs, the upper abs, the lower abs and the obliques (commonly known as the love handles). Even though your upper and lower abs are actually one signle muscle the best way to train them is with exercises that concentrate on each part individually as each part of your abs needs a slightly different stomach exercise to train most effectively, that s why I have chosen these three exercises.Best Upper Abs Exercise : The Basic Crunchbasic crunch Lie on your back on the floor or on an exercise mat with your hands to the side of your head or crossed on your chest. Keep your knees bent at a 90 degree angle with your feet resting on the floor.Lift your shoulder blades of the ground as if you are trying to touch your knees with your chest but do not move the legs. Concentrate on lifting using your stomach muscles only.At the top of the movement contract your ab muscles intensely and then slowly lower your body down. Lightly touch the floor with your shoulder blades and repeat.Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.If you are a beginner or if this is hard for you, do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions.When doing this ab exercise it is important that you don t actually sit up all the way. When you sit up your hip flexors do most of the work and it can be bad for your back.Best Lower Abs Exercise : The Reverse Crunchreverse crunch Lie on your back on the floor with your hands behind your head or on the floor by your hips, with your knees bent and your feet lifted six inches above the ground.Slowly bring your knees toward your chest and lift your butt of the ground. Concentrate on contracting your abs, you should feel your lower abs working after a few repetitions.Use your abs do not swing your legs to create momentum. slowly lower your legs to the starting position, six inches of the floor.Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.If you are a beginner or if this is hard for you, do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions.Best Obliques Exercise : The Oblique Crunchoblique crunchLie on your back, knees bent, so your left foot is resting flat on the floor. With your right knee bent, place your right foot across your left knee.Place your left hand at the side of your head and your right hand on the left side of your abdominals or on the floor next to your thigh.Curl your body up with a twisting movement, bringing your left shoulder toward your right knee. slowly lower your body to the ground.Repeat 15-30 times. Breathe out on the way up, in on the way down. Rest a few minutes and do another set. Try to do 3-4 sets.If you are a beginner or if this is hard for you, do 10 repetitions for one set and gradually work your way to the recommended amount of repetitions. Don t forget to do the same for the other side as well.Bonus : The Bicycle Exercisebicycle exerciseThis is a simple and very effective exercise that works all three areas of your stomach simultaneously.
for every song you sing you lose 70 calories. ice tried it and i lost a 1kg singing 14-15 songs. if you do that everyday you could lose 2kg in a week. and doesnt matter if ur not good at singing. its worth it.good luck!!
Burn The Fat Feed the Muscle (BFFM) has changed my life. I have lost 3 dress sizes in 4 months and feel better than ever before. I now have my husband on the program. If we can do it with 4 kids and full time jobs -- anyone can.
1��Increase your fiber. Whole wheat and whole grain foods, along with fruits and vegetables, fill you up without overloading your body with excess calories. Gradually increase your fiber intake to lose weight fast.
1. Don t eat crap. 2. Exercise 3-5x a weekthere ya go. the hard part is actually doing it.
