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My Favorite Fitness Tips. Part 4

Don’t focus on what you don’t want! Focus on what you want instead! Keep it positive:)

Keep focused on your goals. Think about the things you want! Try different activities and keep it fun!

Dump the people in your life who are negative or temp you to stray from your healthy leaving plan. Avoid doubters and negative people, they will pull you down. Surround yourself with positive people that believe in you and want you to succeed. It makes a world of difference!!

Quit beating yourself up! If one thing isn’t working just try a new strategy!

Stop second-guessing yourself! Don’t compare yourself to other people, everyone is unique. Set your next goal now;)
Morning workouts are great! Your metabolism stays elevated for the rest of the day! By working out in the morning, you burn more calories throughout the day.

Muscle burns up to 90% more calories than fat! The more muscle mass you have, the more calories you will burn in a day!

Don’t go crazy counting calories! Focus your effort on boosting your metabolism instead!

Did you know that GARLIC is a powerful natural antibiotic? Garlic has long been considered a ~wonder drug~ with a reputation in folklore for preventing everything from the cold and flu to the plague. 1 clove a day will improve your health . 2-3 cloves will help prevent a cold. Garlic is most effective when crushed/chopped/or raw. How often do u cook with it?

SPICE UP YOUR DIET! Spicy foods may ” heat up” your metabolism as well! You will burn more calories as your body attempts to regulate the temperature. Spices temporarily increase the rate at which your body burns fat. Getting too much can lead to unpleasant side effects. Which spices are good for weight loss? Cayenne, Tumeric, Ginseng

Avoid buying meats that have been processed! Hot dogs & sausages usually have had a lot of salt added to them while being processed. Also processed meats are very dangerous for human consumption because they contain chemical additives that are known to greatly increase the risk of various cancers, including breast cancer, prostate cancer, leukemia, brain tumors, pancreatic cancer and many more.

Eat less processed meat to live longer! These products almost always contain sodium nitrite & the cancer-causing chemical additive. Processed meat products include: bacon, sausage, pepperoni, beef jerky, deli slices, hot dogs, sandwich meat, ham, meat used in canned soups.
You have to start thinking about yourself positively!:) Allow yourself to make mistakes & then forgive yourself. All people made mistakes. They’ve forgiven themselves, so can you! Do you feel good about yourself ?
Perfection is a very high goal to aim for. Try accept imperfections. Avoid focusing on what shouldn’t have been done… Focus on your strengths instead!

Skipping meals causes ur metabolism to slow down and that causes ur body to hold onto more fat from the meals that you do eat. Skipping meals can actually make you fatter. Skipping meals may seem to make you loose weight at first but when you start to skip meals, you gain twice as much weight once you eat a simple thing.

Drinking too much caffeine can result in anxiety & nervousness. It’s a diuretic and makes you urinate more taking out nutrients & causing dehydration. It promotes a higher heart rate, which in turn may hurt your heart in the long run. The key is moderation;)

If you always do the same workout you will eventually hit a plateau where you fail to see any change. Your body needs to be challenged to progress! Do you modify your workouts every few weeks?

If you always do the same workout you will eventually hit a plateau where you fail to see any change. Your body needs to be challenged to progress! Do you modify your workouts every few weeks?

Select music that inspires you and create the right soundtrack for your cardio. Having great playlist won’t make you a marathon runner but it will help you moving toward the finish line with determination!

Chicken breast is good for you, it is also one of the leanest sources of protein around. And by the way, split chicken breast looks like a heart, so you gotta love it! 😉

Berries can help you boost memory! Blueberries are known for improving motor skills & learning capacity. Strawberries contain fisetin, a flavonoid that improves memory recall. Blackberries & raspberries have other brain power boosting benefits through their antioxidant content

Seeds of wisdom–>Flaxseeds are a rich source of Omega-3 fatty acids. Roasted pumpkin seeds contain relaxing tryptophan (help regulate ur appetite, help u sleep better, elevate ur mood) & dry sunflower seeds offer thiamine- form of Vitamin B that improves memory!

Did you know that some foods can help boost your memory? No pea brains here 🙂 The brain is fueled by glucose & as it does not produce its own. Beans (rich in antioxidants, iron & other nutrients) help stabilize blood sugar levels. Green beans, black beans, kidney beans, peas, lentils help energize the brain.

Can some foods make you smarter? Yes. Nuts and seeds might boost your brainpower! Walnuts, hazelnuts, cashews, almonds & other seeds and nuts can clear up that “brain fog” and enable you to think clearer and be happier than you ever imagined 🙂

Walnuts are a real brain food! They even look like little brains & the walnut’s hard shell is like a skull 😉 Walnuts, loaded with unsaturated fat, vitamin E, and ellagic acid can lower cholesterol, fight cancer & boost your brainpower! Use them great for baking or cooking, throw some in a salad or just munch on them for a tasty snack.

Feeling tired in the afternoon? Pick up a cucumber! Cucumbers are a great source of Vitamins B and carbohydrates that can provide that quick ” pick-me-up” that can last for hours.

Did u know that cucumbers contain most of the vitamins you need every day? One cucumber contains vitamin B1, B2, B3, B5, B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium & Zinc.


My favorite Fitness Tips. Part 3

Did u know that broccoli has more anti cancer compounds than any other vegetable? Broccoli is high in vitamins C, K, A & dietary fiber. Did you know broccoli contains more vitamin C than an orange?

Whole egg contains 75 calories & 6 grams of protein, with 5 grams of fat (2 are saturated) It is full of vitamins & minerals, including vitamins A, B6, B12, E, riboflavin, iron, phosphorous, zinc…1 egg contains 9 essential amino acids. If you’re worried about calories & cholesterol, u can stick to egg whites. 1 egg white has only 17 calories & it’s all protein. It doesn’t apply to chocolate eggs;)

Did u know that moderate consumption of eggs DOES NOT have a negative impact on cholesterol? Regular consumption of 2 eggs per day does not affect a person’s lipid profile & may improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.
Did you know that eggs are one of the only foods that contain naturally occurring vitamin D?

Dark chocolate has many health benefits, when eaten in moderation! Dark chocolate is rich in antioxidants, creates endorphins that cheer you up & reduces the level of stress hormones!:)

If u want to start new healthy habit, u should make ur intention very specific: “I’ll walk home from work (twice per week) starting today” or ” I ll do 30 min workout as soon as I get home” instead of just ” exercise more often!

Make changes in your life style – exercise regularly & eat healthy! Think long term! Don’t pretend that bad things happen only to others! Escape the rat race and start investing in your health! Your ability to enjoy money without health will be limited!

Most people focus only on doing tons of abdominal exercises in an effort to get defined abs. Crunches do not burn fat! No amount of ab crunches will create a visible six-pack if you do not burn the layer of fat that covers your abs!

To get 6 pack abs you need to decrease body fat. The most important factor when it comes to ripped abs is nutrition! Balanced clean diet, 5-6 small meals a day, lots of water, core specific exercises & cardio are the keys to get defined abs!

Did you know that there is no way to target specific areas of fat? Doing crunches do not target the fat around your mid-section! Your body burns the fat from all over, not from specific areas!

BEING HAPPY could add 10-15 years to your life! Happiness does not heal, but happiness protects against falling ill. (this is concluded from an analysis of 30 studies) Happiness is something that can be learn, just like healthy eating habits:)

Do u like bananas? Eating 1 banana a day is a healthy choice! Vitamin B6 in bananas plays a pivotal part in cell formation & proper nervous system function. One banana has 34% of the RDA of vitamin B6.

High amounts of potassium in bananas can lower blood pressure, which in turn lessens the possibility of atherosclerosis, heart attack & stroke.The potassium in bananas is means to ensure healthy levels of calcium in the body.

One banana has 11% of the RDA of dietary fiber & about 100 calories. The fiber in bananas keeps digestion regular & helps maintain low blood sugar & curbs overeating. Probability of developing kidney cancer in female subjects decreased by 50% when eating bananas 4-6 times a week, according to Cancer Prevention study.

You should eat a healthy breakfast every day! Breakfast is the most important meal of the day! Breakfast restores blood sugar levels, gets digestive system moving, supplies you with nutrients that your body needs to function correctly throughout the day.

Without breakfast you’ll slow down your metabolism, lose muscle & decrease your energy. When you skip breakfast, blood sugar drops below the normal level and you experience cravings. What’s your favorite breakfast food?


Great eating habits are essential for good health & will also maximize the way you feel and look!

Positive thinking is more effective then negative thinking when it comes to changing health behaviors!

If u have a negative thought, try to reframe it into a positive one! If u are telling yourself -“I am never gonna get lean because I am skipping my meals again”. Get rid of the negative judgment & reframe it in a more positive way- “I was not good with my diet today. What can I do to get my meals on time tomorrow?”

YOU won’t achieve it, if you don’t believe it! Begin your journey of training with your mind. Training the mind is often overlooked and ignored. Visualize achievement of your goal and believe in success!

Your HEALTHY diet starts with SMART grocery shopping! Eat before you go shopping. Have a grocery list. Read the labels of products.

Remember, if you don’t buy junk, you won’t be tempted to eat it when it’s in your kitchen!

Focus on eating healthily & working out rather than obsessing about weight loss!

Boring, long workouts aren’t the best way to lose body fat. You can get great results from a short 20min high-intensity session. How long you work out isn’t as important as how intense you workout!


My Favorite Fitness Tips Part 2

Surrounding yourself with people who are motivated & fit makes it easier to motivate yourself!

KEYS to get fit: Exercise – Healthy Eating – Proper amount of Rest & BELIEVE in Success!

Russian saying goes – “”A healthy body is a healthy mind'”!

There is definitely a link between physical activity & mood. Exercise alone plays on mood reactions, because it is the first one known to control for and eliminate things that might influence daily mood, such as positive and negative daily life events!

Exercise decreases the stress hormones such as cortisol and increases endorphins. Endorphins are the “hormones of happiness” & when they are released through exercise, your mood is boosted naturally! 🙂

As well endorphins, exercise also releases adrenaline, serotonin & dopamine. These chemicals work together to make you feel GREAT!

Best Fitness Tip is to find way to be active every day! When you’re sitting your desk at work, flex your abs, buttocks, quads.. hold for 30 seconds. Repeat a few times.

Alternate between sit-ups, lunges & push-ups during each commercial break while watching ur favorite show or movie 😉

Don’t over-eat, when you’re feeling down! Go for a walk, go shop, call a friend or go workout!

Don’t lay down immediately after meal to avoid heartburn & enable the digestive system to work properly! Leonardo Da Vinci mentioned this around 500 years ago 😉

Do different workouts as often as possible! If you don’t shake things up a bit, your muscles will adapt to routine because you are no longer challenging them!

Should I train if I’m sick? If the sickness is above the neck (headache, sore throat..), it’s alright to do a light workout. Just take it easy!

GO NUTS! I’m a big fan of nuts. Almonds are my fave! They are high in protein, healthy fats, minerals & vitamins. Health benefits: reduces bad cholesterol, good for skin, reduces the risk of cancer, strengthens the bones & great energy booster! Did u know that almonds also helps heart health? A study showed those who consumed almonds 5 times a week had a 50% reduction in risk of heart attack!

Nuts, pumpkin seeds, walnuts are high in essential fatty acids which are good for neurons and brain circulation!

Molasses is a sweetener that is surprisingly good for you ! Did you know that by taking just 3 tbs of molasses a day u can help cure: arthritis, dermatitis, eczema, high blood pressure, varicose veins & anemia! It also helps to preserve your teeth, helps with menopause & provides necessary nutrients for pregnancy.

How to avoid bloating? Eat slowly. Eating too quickly often causes you to ingest more air than usual. Chewing your food thoroughly, swallowing carefully & drinking water with meals will all help. Avoid carbonated beverages. Avoid eating close to your bedtime. Avoid smoking or drinking alcohol. Keep a diary of foods you have eaten prior to the onset of bloating. With proper management, bloating can be minimized!

Wild salmon is one of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. But did you know that a 4 oz serving of wild salmon provides a full day’s requirement of vitamin D?

Do you like Quinoa? Quinoa contains a balance of amino acids which mean: more protein than other grains, is packed with the minerals (calcium,magnesium, phosphorous, potassium, zinc,copper) + vitamins & powerful anti-oxidants. Quinoa is higher in fiber & protein than rice or oats & tastes great!

Pineapples contain bromelain which helps in dissolving proteins & also helps in fighting against inflammation. Pineapples have got lots of soluble fibers & can reduce sprains and strains. If u suffer from urinary stones u should take pine apple juice regularly!

Do u like watermelon? The alkalinizing effect of watermelon helps neutralize the acidic & toxic environment in the colon. It also effective in aiding the elimination of wastes.

Did you know that Dark Chocolate is an excellent source of antioxidants and elevates mood ? 😀

Did you know that green tea is great for muscle recovery?

Avoid! Processed flours are similar to refined sugars in their negative effects! Today’s industry’s eject the most nutritional part of the grain leaving nothing but starch essentially nothing but sugar.

“The whiter the BREAD, the quicker you’re DEAD!” Eating white bread is bad for you!

White bread clogs up ur arteries & deposits fat on ur belly! It contains no dietary fiber, which is bad for your colon, making it work harder to shift waste products from your body! It also slows down your metabolism!

Cereals are garbage! They full of sugar or artificial flavor! Switch cereals to real oatmeal!

Sugar has many damaging effects! 1 teaspoon of sugar can suppress the immune system for up to 4 hours!

Sugar can cause kidney damage, anxiety, crankiness, can speed the aging progress, causing wrinkles and may lead to cancer! Give it up!!

Refined sugars-BAD! Natural sweeteners-GOOD! ♥ Agave nectar ♥ contains vitamins and minerals and doesn’t contain processed chemicals, it can be used in any recipe.

ASPARTAME is BAD for u!! Sodas containing ASPARTAME have recently been found to cause weight gain due to the fact that this chemical’s powerful effects on the brain alter communication with the liver, causing serious blood sugar problems!

Give up one of the worst people’s inventions – SPLENDA or man made combination of of sugar and chlorine!! Splenda causes organ, genetic and reproductive damage as well as swelling of the liver and kidneys!

Shocking!! Avoid the use of microwave oven! it causes long term brain damage, loss of memory, concentration & decrease of intelligence! The prolonged eating of microwave food causes cancerous cells to increase in human blood!

The minerals in vegetables are altered into CANCEROUS free radicals when cooked in microwave ovens! The human body CANNOT break down the unknown by-products created in microwaved food! Male /female hormone production is shut down by continually eating microwaved food….

Sodium doesn’t make u fat – but an excess of it causes u to retain excess water and causes ur weight to go up and make u feel bloated!

High in sodium foods cause stomach bloat and it spikes your blood pressure. Watch your sodium intake! Read food labels!

We need FIBER in out diet because it stimulates the digestive tract and helps it work efficiently, slows down carbohydrate absorption & helping with weight management!

Drink GREEN Smoothies! It increase digestive efficiency, balance body PH, support weight loss, boost your immune system & mental performance, support your liver and kidney function & increase ur energy! GS have significant amounts of: protein, calcium, iron, zinc, copper, vitamin C, K, A, B1, B2, B3, B5, B6,E, omega 3 fatty acids, potassium & dietary fiber!

I ❤ adding spinach to my green smoothies! Spinach has a large nutritional value, especially when fresh/steamed/ or quickly boiled. It is a rich source of vitamin A, vitamin C, vitamin E, vitamin K, magnesium, and several vital antioxidants!

Will Muscles turn into Fat? NO!!! Will orange turn into lemon?;) The muscle, if will not used will become smaller and fat deposits will appear over muscle.

Healthy eating starts at the grocery store 😉 As you take each food item ask yourself: “Is it healthy?”

To stay fit in the long run, u should perform regular maintenance on your body, just as u would with your car! 😉


My Favorite Fitness Tips

My favorite Fitness Tip 😉 :
How often you can have a cheat junk meal? “You can cheat whenever you want…you just have to eat it naked, in front of a mirror!” 🙂

Did you know that green tea burns fat and boosts your metabolism? This means when you drink green tea, you will burn more calories.
Green tea helps regulate your glucose level.

My Top 10 healthy foods : chicken or turkey breast, egg whites, vegetables, oatmeal, yams, brown rice, fresh fruit, low fat dairy products, lean meat, fish.

Eat FAT to Lose Body Fat! By eating small amounts of healthy fats (fish oil, avocado, flax seed oil, olive oil, nuts..) you are much more likely to get lean than if you avoid them!

Want to burn ugly fat & prevent your body from putting it back on? In order to do this, u must stabilize ur blood sugar-> u NEED to eat balanced meals every 2-3 hours!

How to get a FLATTER STOMACH in a week? 1. Drinking more water! At least 2L of water a day 2. Limit your sodium intake! The more sodium that you eat -the more water your body will hold onto making your stomach look fat & bloated 3. Eat a balanced diet of Carbs, Proteins and Fats 4. Eat smaller meals(5-6 per day) 5. Stop drinking soda! Carbonated drinks can easily make your stomach bloated.

Don’t drink too much alcohol because your stomach could remain bloated for many days after drinking too much alcohol!

Every woman need to do a LOT MORE working out & a LOT LESS dieting! Muscle gives the body form & shape. Without muscles you will always feel FAT!

Many women believe that the only way to lose weight is to do cardio. Cardio is important but it’s only half of the equation. For a lean body, weights is essential. If you avoid weights because you’re afraid of getting bulky, then you’re missing out on one of the best fat-burning methods!

You may think your genes determine how you look. That’s not necessarily true, weight training can slim you down & create new curves you always wanted!

Why Carrots are GOOD? Carrots are a great source of vitamin A that is important for healthy eyesight, skin & helps body resist infection! Carrots are good for lowering cholesterol & for lowering the risk of cancer: Carrots are also rich in dietary fiber, antioxidants & minerals!

Weight training improves joint stability & builds stronger ligaments and tendons. It can also improve physical function in people with arthritis.

After weight-training u continue to burn fat for several hours afterward. After cardio u stop burning fat shortly after the workout.
Watch the SODIUM in your diet! Eating 2 much sodium can reduce bone mineral density & may lead to high blood pressure.

Snack on fresh fruit and veggies instead of munching on chips or flavored popcorn! Eat a mixed greens salad with balsamic vinaigrette rather than a Caesar salad.

Why PERSIMMON are GOOD? It is a rich source of dietary fiber,vitamin A, C & helps to relieve diarrhea too. Persimmon is great for skin! It makes for an excellent facial mask. Take the flesh of persimmons, add yolk +lemon juice and make a face pack out. It is known to be effective against pores and wrinkles! Fresh fruit also contain potassium, manganese, copper & phosphorus! It is my fave fruit 😉

Do u like BEETS? Since roman times, beets have been viewed as an aphrodisiac. It contains high amounts of boron, which is directly related to the production of human sex hormones! Beets lowers blood pressure, reduces risk of osteoporosis, supports healthy liver function, lowers cholesterol, stabilizes blood sugar & high in powerful antioxidant properties;)

My top 10 antioxidant list: blackberry, blueberry, cranberry,strawberry, prunes, black plumps, cherry, black beans, pecans & red kidney beans!

Do u know that eating FISH is heart healthy? According to Tulane University researches eating fish regularly reduce the rick of heart attack by 20% and coronary artery disease by 14%!

Exercise and depression research has demonstrated that exercise helps relieve depression quickly!

Don’t go to bed at a certain time, go when you’re tired! By listening to Your body’s signals you’re creating habits that you should live by.

Does muscle turn to fat if you stop? NO Muscle slowly shrinks to what it was before & if you also overeat you gain fat while your muscles are shrinking!

Stretching relieves tension in your joints & muscles. It keeps you flexible and alleviates stress. U should not skip stretching!
The reason changing your workout every so often has to do with the principle of muscle confusion.

Get your exercises in the morning! By getting your exercise done early in the day, you’re guaranteeing that you’ll actually do it!

Can u lose body fat with coconut oil? Research has shown this oil may increase ur metabolism and help u burn fat faster. Low-fat diets make ur body crave fat! When i try to lose body fat bf comp-s, i try to increase my intake of healthy oils so I get a healthy fats in my diet. It helps reduce appetite and cravings for fatty food. Coconut oil, fish oils, flax-seed, olive oils will help sustain a feeling of fullness!

How to increase your water intake? Add lemon to water for better taste, eat foods that have higher water content like: cucumber, watermelon, tomatoes, drink non-fat milk, keep a water bottle handy, drink decaffeinated tea or coffee, mix ice and fruit in a blender to create a smoothie!:)

Why tomatoes are GREAT? Tomato helps improve skin texture & color, protects the liver from cirrhosis. Tomato is a natural antiseptic therefore it can help protect against infection, can also help fight cancer cells. Tomatoes are an excellent source of vitamin C, A,&,K, E, B1, B6, B2. Good source of potassium, manganese, dietary fiber, chromium,, copper,magnesium, iron & phosphorus!

Small, frequent meals have an amazing effect on your metabolism! Eating frequently makes you burn more calories!!

I BELIEVE that stepping out of your comfort zone, creating small challenges and overcoming them helps to develop character, as well as fight fears and doubts!

Meet your friends a few times a week & combine socializing with exercise! Instead of catching up over a cup of coffee, do it while taking aerobics lessons, learning salsa or jogging 😉

Don’t skip your breakfast! You slow down your metabolism and send the body into “starvation mode” because you’re going a long period of time frequently 8 -14 hours without food!

Champions are made from inner power, dream, faith & dedication! They aren’t made in gyms!

No amount of working out is going to help if you are not drinking enough water! Water helps you burn calories, digest fat & detoxifies your system!

Mental Fitness Tip: Give yourself permission to take a break from your worries & concerns. Treat yourself well l- Have a nice bubble bath! Cook yourself a delicious meal! Whatever it is, do it just for you!:)

If you feel you are not motivated to work out today, try jumping on the treadmill or other cardio machine for just 5 min, in 5 min u will most likely want to keep going 😉 JUST DO IT!

Soda is GARBAGE! Soda can increase calcium loss from the body!

Did you know that drinking water helps keep the body flushed of waste products? Strange as it sounds, drinking more water actually helps to reduce
water retention!

Drink lots of water! Water keeping ur body detoxified & clean, flashes out all the toxins! If the taste of water bores u, try add some flavor (lemon,strawberry, raspberry or vanilla;)

You should drink around 2 L of water daily and more when you exercise or the weather is hot.

No amount of abs exercises will reveal your abs! It is not about crunches! The only way to 6 pack is to lose the layer of fat covering them;) Diet +Cardio= great ABS!:)

If you exercise in the morning, it kick starts your metabolism & allowing you to burn calories all day long! Exercising in the morning keeps you energized the whole day!

You are preserving your fat cells with Diet soda! Drinking soda also makes u Fat & Unhappy! Aspartame paired with carbs causes your brain to slow down its production with serotonin. Give it up!

A high protein diet will stimulate a positive protein and carb balance while causing a negative fat balance. Limit the amount of saturated and trans fats and be sure to get enough omega-3 fatty acids!

Did you know that drinking water helps keep the body flushed of waste products? Strange as it sounds, drinking more water actually helps to reduce
water retention!

Did you know that eating healthy fats helps BURN OFF body fat??
-Good fat in our diets helps to burn body fat!
-Good fats help us not feel hungry as soon after eating!
-Good fats are good for our hearts and our brains need good fat to
function properly:)

“Good fats”: Olive Oil, Almond Oil, Avocado Oil, Avocados, Nuts, Nut butters

Eat less processed food! Eating foods in their original form insures that you consume more nutrients and less preservatives. If you are buying a packaged food, read the ingredient list. The longer the list the more processed items in the product.

Never walk into a supermarket without a grocery list! This will prevent u from buying food that aren’t good for u!

Avoid fried food! The healthiest food preparations include items that are broiled,baked or grilled!

Have 8 hours of sleep! Enough rest is one thing that will help you reduce stress levels. Enough sleep also helps you keep away from inflammation, sharpens your memory and lowers your risk of having depression. Enough sleep also make you feel energized!

Diets doesn’t work for a long term FAT LOSS! It only can be achieved by adopting new nutrition & exercise habits that you can maintain for the rest of your life!

Make fruits and veggies the bulk of your meals and watch your weight & hunger melt away! Aim 2 servings of fruit and 6-8 servings of vegetables daily!

Ever thought about advancing your cardio routine? I believe that running stairs is one of the best cardio workouts!
Working the stairs makes girls trim and dudes lean:)

Top 10 worst fat-storing foods: Sugary breakfast cereals, Fried foods, Doughnuts and pastries, Soda,Sugar-sweetened beverages, Potato chips, White Bread, Hot dogs, Fast-food burgers, Candy & sweets.

Coconut oil is very useful in losing body fat! It contains short and medium-chain fatty acids. Coconut oil increases metabolism, contains lesser calories than other oils. Coconut oil helps in boosting energy and endurance.

Did u know that If you eat a lot of salt you could retain fluid in your body which tends to cause weight gain? It will also help raise your blood pressure. Use no-sodium seasonings as well as herbs and spices to add lots of flavor without the salt!

Would be great if government could : require restaurants to put warning notices on their menus for foods that are extra high in sodium, encourage food manufacturers to voluntarily use less salt and improve labeling of packaged foods to highlight those that are high in salt!

Why is avocado GOOD for you?
– It regulates your metabolism, which prevents weight gain.
-It regulates blood pressure
-It lowers cholesterol levels and it’s free of cholesterol too
– It’s a good source for vitamins, A, B-complex, C, E, H, K, minerals, magnesium, copper, iron, calcium and potassium.
– It contains 18 amino acids plus fatty acids – and omega 3 and 6.
-It protects from heart disease and stroke!

Almonds get two thumbs up in that they are VERY nutrient rich! 1.5 ounce handful of almonds is a leading source of vitamin E and magnesium and offers protein, fiber, potassium, calcium, phosphorus and iron. New research has also shown that the skin on the almond has a unique array of 20 flavonoids that promote good health!

Cottage cheese is GOOD for you! Cottage cheese is low in fat and carbs and very high in protein. It is a good course of calcium, with Vitamin D. The truth is that cottage cheese can prevent stomach disorders and even help with your bones as you get older!

How can I lose body fat without dieting?
Eat Breakfast Every Day!
Cut food proportions, eat 5-6 meals per day!
Be careful with liquid calories!
Discover why you overeat!
Do not eat in front of the TV!

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