Doeatnow

You can Survive

2010-05-08T08:29:00.000-07:00

Yes my friend you can survive. undermining the limitation and dejection you must have gotten from that test result, you can still solve the problem. many times when life challenges comes up because of the food or drugs we must taken long ago in our life, we feel a sense of regret and the question is usually had i know. but you cannot turn back the hands of time. certainly not; the food you eat know whether good or bad have effects on your health as time passes. But even if you have come too far to correct things i still have a solution for you.

There are several herbs and food you can take that will rejuvenate you. you may need too much medical care to take care of that excess fat and diabetes that you are sufferieng; just a little herb.

well since i am not a medical doctor or i wouldn't give you all the medical advice but i know where you can get it Click Here!

this product has been tested over time by different persons from different background i know you will be happy to find this.

You are sure of having a real solution Click Here!

You will like this Click Here!
To your good health!

FAT GIRLS HAVE HOPE

2010-02-11T07:38:00.000-08:00

Hello my friend,

Thanks for stopping by to see this article; though you are on the receiving side here, I still have to say thanks. You stand a chance to getting solution to that worry. In my previous articles, I had reported on the remedies to excess fat. But do you know that nature made some individuals to remain Big, Fat and Surplus? Oh sorry, that is not mockery but it’s a clear fact. And here I will tell you why some individuals need to remain fat; some guy wants it that way.

In my country there is an adage that says, even when the monkey is not fine, he is so loved by his mother. Also they say, beauty is in the eyes of the beholder; that is very correct. No matter your appearance or looks, there is somebody dieing to meet you. You may be wondering what I am up to in this report, yes I just find out something for you. Why there are some guys who dread and desire slim ladies, there are others who so cherish fat madams. In a research I conducted I discovered that one in every 8 men prefer their women to be Big; funny?

I am out to give you in this brief report, vital tips that will help you get your desired man and keep him as a fat lady. I know you are familiar with the word “Self Esteem”. Is there any features in your body you wish to change? Would you do anything within your power to change it? You spend endless hours agonizing over that very small part of your body that to you is a major flaw and very ugly. You feel like taking it off from any other female that has the exact type you are looking for. You are so conscious of that flaw it to turn to obsession for you. Even when any of your friends pay you a compliment, you are thinking “yeah right” as if he cannot see my ugly and fat body, hypocrites. You attribute any odd look or compliment to that ‘flaw’. For fat ladies, this is exactly what they feel. Well if you don’t want to remain fat http://d374fpjk3on5cy4qv2ih-tfn59.hop.clickbank.net/

Unconsciously you begin to hate your body because you are fat. When you look in the mirror, you see something different from what everyone else can see. You begin to see yourself in a negative light. This I call low negative self esteem.

This will certainly transfer to your everyday activities making you nervous and self-conscious. You look at yourself in depreciating light and you think other are more attractive than you are. Why belittle yourself constantly?

To fight this feeling of inferiority, this is what you should do;

• Problem: As they say accepting you have a problem is a problem half solved. Acknowledge it for what it is; an unhealthy obsession. It might sound extreme, but the consequences are damaging not only to you, but to any relationship you have or hope to have with anyone
• Get used to it: The altitude you aiming for is, well it’s there and there is nothing I can do about it. Access that part of your body for as long as you can in the mirror. It’s actually not as bad as you think. Think of others with features far worse than yours. E.g. that girl next door with a big burn that thinks she’s lot better. The longer you do this, the more you will see less of that bother of yours. But if you want to change this click here
• Love it: Look at your body as a whole. Take distinctive features of yourself that you feel are your best assets. Compliment yourself on them. Take focus out of that body parts and concentrate on others. The aim is to make that body part less important in your head.
• Compliment yourself: say things like I’m beautiful. “Nature could not have created a better me”. “I am perfect the way I am.” Saying this over and over to yourself work wonders.

It’s the power of positive thinking. It doesn’t matter. If you don’t believe it first; try it out first. you will find your positive statement actually reflect yourself for what you really are… just as you are… beautiful.

• Remember it’s been these features that make us unique and different from the next person. Why should you be conventional and ordinary. When you could be unique and different. Loving yourself both inside and out makes you a confident and self assured person. Learning to love yourself is the greatest love of all, give yourself a treat today, because you are worth it.

Develop a self esteem, be proud of your unique features and others will learn to appreciate you.

That’s a tip on yourself, but to meet the guy and keep him for good this is what you should do
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Get Rid of That Excess Fat!

2010-01-24T08:06:00.000-08:00

In the world over, it is a clear fat that everyone want to stay fit and look elegant. This may be a difficult task to so many. You may be wondering what has my subject got to do with what you wanted fro here but wait...

Though i am not an expert in the field of slimming down, i have taken my time to research and have found your lasting solution to that problem.

Excess Fat, Overweight and Obesity? Your Solution

Although the aim of this report is to proffer solution to your excess fat and overweight, it is important to know certain underlying matters concerning overweight and obesity. Overweight and obesity are both labels for ranges of weight that are greater than what is generally considered healthy for a given height. The terms also identify ranges of weight that have been shown to increase the likelihood of certain diseases and other health problems.

Overweight and obesity affect humans of all origin, whether Americans, Europeans, Africans or Asians of all ages, sexes, racial/ethnic groups, and educational levels. This prevalent health problem has been growing over the years. In fact, overweight and obesity in adults have doubled since 1980, and overweight in children and teens has tripled. The increase in the rate of increased body fat is as a result of the change in habit like eating, sleeping and use of drugs across the world.

According to the National Health and Nutrition Examination Survey (NHANES) 2003–2004, about one-third of adults in the United States are overweight and slightly more than one-third are obese. The survey also shows differences in overweight and obesity according to racial/ethnic groups.

· In women, overweight and obesity are highest for non-Hispanic Black women (about 82 percent), compared to about 75 percent for Mexican American women and 58 percent for non-Hispanic White women.

· In men, overweight and obesity also are higher for minority groups. They’re highest for Mexican American men (about 76 percent), compared to about 71 percent for non-Hispanic White men and about 69 percent for non-Hispanic Black men.

According to NHANES 2003–2004, overweight and the risk for overweight is rising in children and teens. The survey shows that:

· About 19 percent of school-aged children and about 17 percent of teens are overweight.

· About 18 percent of school-aged children and about 17 percent of teens are at risk for overweight.

There are also some differences in overweight according to racial/ethnic groups.

· In male children and teens, overweight is highest for Mexican Americans (about 22 percent), compared to 17 percent for non-Hispanic Whites and about 16 percent for non-Hispanic Blacks.

· In female children and teens, overweight is highest for non-Hispanic Blacks (23 percent), compared to 16 percent for Mexican Americans and about 14 percent for non-Hispanic Whites.

Overweight and obesity are also common in groups with low incomes. Women with low incomes are about 50 percent more likely to be obese than women with higher incomes. Among children and teens, overweight in non-Hispanic White teens is related to a lower family income.

Low-income families also buy more high-calorie, high-fat foods, which may add to the problem. This is because they tend to cost less than more healthful foods such as fruits and vegetables.

For adults, overweight and obesity ranges are determined by using weight and height to calculate a number called the "body mass index" (BMI). BMI is used because, for most people, it correlates with their amount of body fat.

· An adult who has a BMI between 24.5 and 29.9 is considered overweight.

· An adult who has a BMI of 30 or higher is considered obese.

See the following table for an example.

Height	Weight Range	BMI	Considered
5' 9"	124 lbs or less	Below 18.5	Underweight
	125 lbs to 168 lbs	18.5 to 24.9	Healthy weight
	169 lbs to 202 lbs	25.0 to 29.9	Overweight
	203 lbs or more	30 or higher	Obese

It is important to remember that although BMI correlates with the amount of body fat, BMI does not directly measure body fat. As a result, some people, such as athletes, may have a BMI that identifies them as overweight even though they do not have excess body fat.

Other methods of estimating body fat and body fat distribution include measurements of skinfold thickness and waist circumference, calculation of waist-to-hip circumference ratios, and techniques such as ultrasound, computed tomography, and magnetic resonance imaging (MRI).

Health Risks Associated with Overweight and Obesity

BMI is just one indicator of potential health risks associated with being overweight or obese. For assessing someone's likelihood of developing overweight- or obesity-related diseases, the National Heart, Lung, and Blood Institute guidelines recommend looking at two other predictors:

· The individual's waist circumference (because abdominal fat is a predictor of risk for obesity-related diseases).

· Other risk factors the individual has for diseases and conditions associated with obesity (for example, high blood pressure or physical inactivity).

Weighing too much may increase your risk for developing many health problems. If you are overweight or obese, you may be at risk for:

§ type 2 diabetes

§ certain types of cancer

§ gallbladder disease

§ coronary heart disease and stroke

§ metabolic syndrome

§ sleep apnea

§ osteoarthritis

§ fatty liver disease

§ pregnancy complications

You may be able to lower your health risks by losing weight, doing regular physical activity, and eating healthfully.

To remedy this situation, I have detailed some few stems in this report which will enable you slim down. But before then, let me show you something; this is not obesity remedy but reducing excess fat. Let us see;

Lose Belly Fat – How To Slim Down And Lose Inches

You must have seen some advertisements or hear from some friends or even seen some pictures and wonder how you too can slim down with any thing or any means possible. There are some food supplements that can help you reduce that fat. I am not here to scare you on the danger of having heavy stomach or excess fats over you, but also to help you with different method and applications that will take care of that excess fat.

I have already enumerated the danger of excess fat in the body; but mind you, it is not all extension of flesh from your stomach or any other part of the body that will cause you harm. In this section, I am not going to waste your time to go further, but to reveal to you the different secret of fat reduction. I have taken my time to research over the years, the different methods I am going to reveal to you know, so count your self lucky that you are getting this.

How To Slim Down, Lose Inches And Lose Belly Fat In 3 Months!

I do not know about you but I have a cousin who enjoys eating, he likes food. He just loved to eat whatever he likes and whenever he wants it without any restrictions but the strange thing that happened was that over the years, he was slowly gaining weight even though he had just the same amount of food like he always did.

Throughout the years of his gaining weight, he was shocked to see that his waistline increased from 28 inches to 36 inches. Friends whom he have not met for years was shocked to see the tummy fat that he have put on over the years.

We around him started teasing him that he is pregnant and almost everyone was laughing that his stomach fat made him look like he was 5 months pregnant.

That really stroked me and I thought!

“If my cousin could have grown all these body fat even when he is just in his late twenties and early thirties, without proper weight management, how much fatter would he get if nobody helps him and he gets to late thirties or early forties?

This is what my cousin got to say; “I was beginning to feel tired easily and did not have the energy to enjoy the things that I love doing. What was more agonizing was that I looked awful in any clothing I was wearing because of the ugly belly bulge no matter how much I tried tucking in my stomach.

There are fat loss supplement that helps your body to lose belly fat and lose inches from your body in 90 days.
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In actual fact, I was anxiously waiting for a product that was launched in US to come to Nigeria because I understand that this would be a product that can help my cousin to get slim and lose inches from his belly fat.”

Then came September 2008, I saw a product, [name i will tell you later] a was launched with an addition of a 7x ingredients specially formulated to burn our body fat at designated areas researched, developed and marketed by a company that was formed by the merge of 2 giants with history dating back to 1980 and 1990 respectively.

I recommended the product to my cousin and since he started taking it from September 2008, he started losing inches with a combined 6 inches from his neck, arms and more importantly, belly fat. He lost 3 inches now from waist and believe me he will continue to lose further.

If you have noticed, I have been mentioning all along on fat loss, not weight loss.

The reason being that this product was researched and developed as a fat loss product, not a weight loss product and it is targeted at losing fat at different areas of the body and turns your body into a fat burning machine.

Does this product Really Work?

There is a bell curve for anyone that is taking nutritional supplement. 10% of the people who takes nutritional supplement will see immediate response and respond well to the nutritional supplements. 80% of the people who takes it, will see results gradually after a period of time like between 6 – 10 weeks but there is a possibility that last 10% of the people will only see results only after a long time.

So if you are like 90% of the population, then yes, this product does work depending on the individuals who will start seeing results in up to 90 days.

For someone who enjoys eating, taking could not be easier. All you have to do is to mix a packet of the product into 8 ounce or 250 ml of cold or room temperature water, shake it a couple of times and drink it 10 to 15 minutes before your meal.

In order for you to optimize your results in losing fat, there are some adjustments that you have to make in your life:

· Eat a high protein breakfast

· Along with the product, eat 3 healthy well balanced meals including complex carbohydrates

· Space meals appropriates with 4 hours between breakfast and lunch, 4 hours between lunch and dinner and 12 hours between dinner and breakfast, allowing your body to burn fat even while you sleep and avoid snacking in between the meals

· Increase your physical activity, you do not have to be a exercise fanatic but just find opportunities to do a little more activity each day

· Decrease the amount of sweet and processed food that you eat and especially avoid soft drinks and so called sports drinks, which can be full of sugar and cause a huge release of insulin.

To order for your own pack of this product

Is this the only solution to fat loss?

I would not say that taking this product is the only solution to loose fat because if you can do the following, there is a possibility that you will be able to achieve your ideal weight and size too:

· Do brisk walking at 7.2 KM/H of at least 30 minutes 5 times a day

· Take a fiber supplement before your meals so that you have a fuller feeling and will eat lesser

· Eat an apple in the morning an hour before your breakfast

· Make sure there is at least 4 hours in between your breakfast and lunch and lunch and dinner

· Allow at least 12 hours in between your dinner and your breakfast

· Avoid high sugar intake like soft drinks and sports drinks

· Take a high fiber, high protein and low carbohydrates dinner

· Eat only up till 70% full and not stop only when you are full

· Avoid eating oily, fatty food and have more of the healthy food

· No snacking in between meals

· If you really need carbohydrates, take complex carbohydrates instead of simple carbohydrates

· Chew your food at least 38 times before you swallow

· More importantly, find a way to prevent or stop your metabolism from slowing down (which is close to impossible as we age).

I couldn’t do the necessary steps above to lose my fat because I really enjoy eating like my cousin but I do check what I eat. I am just willing to follow some simple disciplines if I end up like my cousin that is why I hope to take [Bios Life Slim] and yet get to enjoy all the food that I always enjoy eating.

My man, has promised not to stop taking this product even after he had already slim down to an ideal figure because of a few main reasons:

· He is not disciplined enough to do all the activities needed to do if he do not want to take the product

· He still want to enjoy eating the food he always enjoyed

· He want to continue looking great without belly fat

· He do not want to have the danger that is associated with having big belly fat

· He want to keep his cholesterol, blood sugar and triglycerides in control even when enjoying food

If you are like my cousin then I do not think you would also want to stop the use of this product. But if you are able to do the needed activities to maintain your desired look, then you can stop taking [Bios Life Slim] after achieving your desired look.

There have been different forms of testimonies since the launch of these product on how the product has worked like the following.

· Kate in Ghana has slimmed down losing 4 inches just after taking the product and different people have different responses when they are taking nutritional supplements.

· Afriyie also in Ghana has same testimony, he can now put on any clothes he desires without an odd look of potbelly.

· Chin Lu in Korea, Jong in China, Yvonne in Norway, McLeod in Denmark and so many others have their share of testimonies since using my recommended products.

Is it time for you now to start looking your best? Is it time now to look great without all the belly fat and flabby arms while in your favorite clothes? Is it time to be told “You Looked Great” every time you meet your friends? Is it time to gain your health back by losing the excess fats in your body?

Take charge of your life, your health and how you look!

Start investing in yourself from today and you will be on your way to having:

1. Balanced blood sugar

2. Improved cholesterol levels

3. Increased energy

4. Reduced glycemic index of foods you eat

5. Improved lipid profiles

6. Regulated bowel function

Due to my testimony and experience with this Bio Life Slim, I decided to carry out research on other products and I also did test them in people that I know. Although I may not be elaborate to give testimonies on all other products I have applied and used in my course of trying to find lasting solution to the reduction of excess fat, here are some links where you can purchase different useful food supplements.

I researched on this because I became interested in slimming down products and I now serve as an agent and distributor of different sliming products across West and Central Africa. This does not mean you in Asia, Europe and America should not purchase from my links. You will be happy you did as these manufacturers give discounts to people that comes through me; I am not bragging but, I achieved this feet for discount because of the number of individuals that has gotten help through me.

Easy Ways to Slim Down That Fat Cheeks.

I had earlier made it clear to you the different measures you can take to slim your fat tummy. I know some of my visitors will be wondering if my own explanation of body fat has to do with only stomach. But I know it is always frustrating to have a chubby face, especially when the rest of your body is fit. A sense of self esteem is lost when you think you are not looking too well in particular parts. At times you worry why your own cheek look so puffy why those of friends around you are slim and normal. My friend don’t you worry anymore because I am about to show you that which you have been searching for.

Before I will show how to tackle this problem; some may want to know what exactly is responsible for that puffy cheek. Although I had earlier explained the causes and danger of excess fat on your body, it is pertinent to remind you the few causes of fat cheeks

Causes of Puffiness

There are many different causes of puffy cheeks. Here are a few:

· Fat in the cheeks

· flabby muscles

· smoking and drinking

· stress and tension

· Lack of rest

· Genetics

· Quick weight loss

· Baby fat

The above is a brief outline of the causes of puffy cheeks as time will not permit me to explain in details the above listed causes; I know you are even in haste to now the fact behind slim cheeks now let me take you to the main issue that brought you here.

How to Slim Down Your Face

In order to give your face a nice trim shape, you must begin by changing your habits in everyday life. This change in habit has to do with the food you eat, the amount of sleep you get, your smoking habit, and funny enough the way you frown your face – it has to do with the relaxation of your muscle.

But to retain or maintain a slim cheek the following may be of help:

· Drink a lot of water.

· Get adequate sleep.

· Apply UV protection cream often.

· Eat lots of fruits and vegetables.

· Massage your face often.

The Benefit s of Drinking a lot of water

It is known world over that the effects of water to man is too numerous to be mentioned. But your application of enough water in maintaining your cheek size is the main issue of this discussion. The human about consist of about 30% water. Water is needed for the normal and proper functioning of the body cells, upon taking in water, metabolism in cells becomes normal and even the intake of harmful products to cells is easily washed away and the needed water quantity is achieved. Your cheek is composed of cells as its smallest unit. These cells are the building blocks of collagen. Oh I am becoming too scientific here. Let me go straight to the point.

If you take enough water, normal metabolism in your cheek is enhanced. The ideal amount of fats that is expected to be deposited on your cheek is achieved and thus there will be no excess fats deposit on your cheek that will result puffy cheeks. Water also enhance proper circulation of blood and other metabolites in your system – cheek. In a nutshell take a lot of water and you will be happy on the results you will see.

Get Adequate Sleep

What ever you believe in on how man came into existence is not of interest to me; but it is generally accepted that nature so made it that in the 24 hours of the day, about 9 hours is needed to sleep. Everyone know the benefit of sleeping but just for those who do not know – when you sleep, your muscles and the majority of your body system is at rest, repairs and necessary restoration of abnormal tissues and organs that the body can easily take care of is done.

Your cheek being a part of your body also enjoy this benefit when you sleep. Your lower chin and cheek muscles are at rest especially after a whole day of plenty talking and excessive eating. Also regulation and ideal circulation take place within the cells of your cheek and thus the proper fats quantity needed by your cheeks is allotted to it and so that puffy cheek is now being taken care of. Remember that to some level of fat cheeks some products are useful for fat result and total solution. This I will show you later.

The Benefits of Facial Massage

Massaging helps increase the metabolic rate and improve blood circulation, and not only does it slim the face - it also improves your skin. Try massaging your face with your favourite skin care products, as this will help your skin absorb them better.

Massage your face every evening to help tone facial muscles and slim your face.

Massage Techniques for the Face

· Using the middle part of your middle fingers, press on different parts of your face. Press each part 20 times. Start from the bridge of your nose, pressing upwards to your eyebrows and outwards to your forehead. Then start from the corners of your mouth and press towards the inner corners of your eyes. Finally, press from your chin to the sides of your face all the way to your ears.

· Use the back of your hand and rapidly pat your chin 30 times. This helps to firm the chin.

· Use your middle finger and massage your face starting from the bridge of your nose, tracing the eyebrows and then tracing back to your nose. Repeat 10 times. Next, place your middle fingers onto the bridge of your nose, and slide vertically to your forehead. Place all fingers onto your forehead, and massage gently outwards to your temples, then stop and apply light pressure. Next, massage down the sides of your face, and trace back to your nose. Repeat 10 times.

· Lean back and use your palm or fingertips to press on the middle of your eyebrows and push upwards. At the same time, use your tongue to press against your upper jaw, pressing your molars together. Remain in this position and count to 10. Gradually relax. After several repetitions, count to 20 instead of 10.

DON’T BE OBESE, LOOSE THAT WEIGHT FROM TODAY!

Do you want to slim down fast for that beach vacation or high school reunion? While there are many things you can do to shed pounds, losing weight too quickly, like any sudden change to your body, can be dangerous. While fad diets, diet pills, and fasting may indeed induce rapid weight loss, these methods can cause you to lose muscle and may also injure your heart and other organs fairly quickly. The best solution? Don't go for an overnight miracle. Instead, follow these steps to lose weight rapidly, healthily, and sustainably.

Procedures

Determine your daily caloric intake. Losing weight is simply an activities. Also, remember to calculate your metabolism. The metabolism is a large part of your calories burned in an average day. To win the battle, know how many calories you consume in a day.

o Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don't forget to include the pats of butter or the spoonful of sugar in your coffee. It's best to do this for at least a couple weekdays and a weekend; it's even better if you can go a full week. There are also calorie tracking websites that can help you to do this, for example the US government Pyramid Tracker website .Pyramid Tracker

o Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don't have calories listed on the container or for fast food meals. You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in. There is an idea that multiplying your ideal weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is not true for everyone. You may wind up grossly under or over estimating the number of calories you should be eating. Consult a nutritionist. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone's recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.

Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman's diet), soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calorie, high-sugar foods. You don't need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you'll lose weight faster.

Seek out alternatives to the unhealthy foods you've identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty. Start trying to eat healthy in most meals:

o Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don't fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.

o Choose lean meats. Chicken and fish are both very low in fat, and certain fish like salmon, sardines, and fresh tuna are an excellent sources of antioxidants and Omega-3 fatty acids, which are also beneficial to your health, so aim to replace some or all of the beef or pork in your diet with these foods.

o Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they're weight-loss gold.

Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you're not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you'll need for these meals, and -- except for a few snacks, of course -- don't stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it's easier to stick to your shopping list if you shop when you aren't hungry.

Watch your portion sizes. Eating a whole bag of rice cakes in one sitting won't help you lose weight. When eating chips, nuts, or dried fruit, put a portion in a small bowl and then put the bag away. That way you won't mindlessly eat a larger portion than you had intended. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages - and they come in many favorite snack food items!

Graze on healthy snacks. Just because you're getting healthy doesn't mean you can't snack. In fact, eating small meals and snacks throughout the day, or grazing, has been shown to aid weight loss, compared to eating three large meals a day, by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber dried apricots, nuts, rice cakes, fruits, baby carrots, cherry tomatoes, and so on. Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Avoid starchy vegetables like potatoes, and try to eat vegetables plain, without fatty dressings or dips. Fruit also makes a good snack. Fruit contains more soluble fiber than vegetables, which slows your body's absorption of carbohydrates, thus releasing energy more slowly preventing sugar highs, and keeping you feeling full longer. Fruit juices are not a replacement for the real thing. You need that fiber, and juices often have more calories than the equivalent serving of fruit and as many calories as soda! Be careful with dried fruits, because without the water, you tend to eat more, and fruits, when dried, are calorie-rich per ounce. With any dry or dried food, be sure to drink plenty of water.

Get more fiber. There are many myths about fiber, but there is science to back up its helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.

Drink plenty of water. Adequate water is essential for health, and a great many people simply don't get enough. What's more, if you're chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day. Remember, the more you exercise, the more water you'll need.

Exercise: Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential.

Perform low impact aerobic activities: Moderate aerobic workouts incorporating brisk walking, cycling, aerobic machines, or swimming not only burn calories they also keep your heart healthy. Swimming is great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running typically burning even more calories with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.

Pump some iron: Resistance training, weight training, can help both sexes stay lean by building muscle and raising metabolism. The fact is, hours and hours of aerobic exercise won't help most people lose weight fast because your metabolism drops back to normal fairly quickly after stopping the exercise. If you gain muscle, however, your body's resting metabolism, (the amount of calories you burn when you're just sitting still), increases, because muscle requires a lot of calories to maintain. Studies have shown consistent weight training to raise the body's metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day! Resistance training is the gift that keeps on giving! Although, keep in mind that muscle mass weighs more than fat don't be surprised if you gain weight but look slimmer.

Rest properly: This means not only taking at least 24-48 hours between strength training the same muscles, and taking 1-2 days off from exercising each week; it also means knowing how much sleep you need, since sleep deficiency impairs your ability to lose fat.

Be realistic: Don't expect a miracle. Healthy weight loss can be achieved fairly quickly, but you'll need to be patient. In addition, be sure to set realistic goals. Make sure that the weight you're trying to reach is a healthy weight for you, and keeping in mind that gaining pounds of muscle will help you lose fat, be trimmer, and look better even though you don't actually lose any weight. Your goal should be a healthy body, not a number of pounds! Everyone looks good at a different weight. A short person may look really good at about 112 pounds, but a person of a taller height would just look unhealthy. Keep yourself at a weight that makes you look good, not at a number that sounds good.

Make adjustments: A successful weight loss strategy based on reducing calorie intake and increasing activity can be adjusted to maintain your desired weight once you reach it. Unlike typical diets, this method is sustainable; it is a lifestyle change, not a binge-and-purge exercise. Slowly adjust your diet and exercise to include more weight training and calories, as much as is comfortable for you. If you do gain any weight back, you want that weight to be lean, toned muscle, not fat. In addition, weight training, no matter what your age, prevents muscle atrophy and can help stave off osteoporosis.

o Instead of thinking of it as losing a certain amount of pounds, think of it as being a certain weight. So if you are 145 pounds, and you would like to lose 10 pounds, think of it as being 135 pounds. This helps you think about it as a long-term goal and not just losing the weight to gain it back again.

Be confident: You need to believe in yourself! If you want to diet, and you know that it will make you feel better, then you need confidence. Otherwise, the temptation to cheat on your diet will make it harder, and you will not feel better when you do lose weight. Avoid temptations like chocolate, ice cream, and cookies. They may taste good, but there are other foods that taste delicious, too, without being unhealthy. You need to always encourage yourself to achieve the goals that you have set. Learn to evaluate your efforts fairly and objectively. If you fail to achieve your target for the week, find out why is it so. Is it because you have missed an exercise session? Or you have been eating junk food for one of the days? After evaluating, look ahead to next week and try your best to stick to your plan.

Be consistent and disciplined, and have self motivation: To lose weight effectively, you need to stick to your weight loss plan religiously so as to see results. When you have the thought of giving up, visualize how good you will look when you manage to slim down successfully.

See you in my subsequent reports!