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Call of Duty Mdern Warfare 3 Beta

2011-08-30T17:39:00.004+02:00

Hi, we would like to share with you a file, namely, Call of Duty Mdern Warfare 3 Beta Pack. You will find in it such things as: beta keys (their number is limited), so as they say first come first served, crack, and of course the Beta Game. So we wish you to have fun with the new great game and the best results!

Available on:

**Steps to Installing the MW3 DEMO on XBOX360**

1. Download the link listed above, and extract the files inside using Winrar. Be sure to save it somewhere you can remember.

2. Insert a USB into your Xbox 360, note that the size of the USB can be anything that is over 64MB.

3. Go to the dashboard, System settings, Memory and go to USB drive, Configure the USB if it's used for the first time. Click Gamer profiles and transfer the one you're going to be using the bot with.

4. Remove USB drive from xbox, insert it back into PC. Now, open up the folder you've extracted, put all the subfolders into the root of your USB.

5. After the file has been moved into the root of your USB, Go to the folder " Install ", and run "CODBO-SP.exe", a black window will pop up, and disappear in a short amount of time, the amount of time it takes depends on your computer speed, this will stealth patch your gamer profile.

6. After you've installed the profile, run the .exe files in the other subfolders you've extracted, this time the order does not matter.

7. When you have successfully followed the instructions above, safely remove your USB drive, and insert it back into your xbox, and move your profile back into the xbox 360.

8. Make sure you don't have any disk in the drive and go to the XBOX home screen.

9. Input (A,Y,X,B,Y,X) after pressing the Xbox button in the middle of your controller.

10. This will start the download onto your console and you will be able to play MW3, it will trick your system into thinking there is a disk in the drive and just start the game.

Now something about the game.

Call of Duty: Modern Warfare 3 (abbreviated as Call of Duty: MW3 or simply MW3) is an upcoming first-person shooter video game currently in development by Infinity Ward with assisted development from Sledgehammer Games and Raven Software co-developing multiplayer development. It will be the third installment in the Modern Warfare series, and the eighth Call of Duty installment.

GAMEPLAY

Infinity Ward revealed that Modern Warfare 3 will feature a new survival mode. The new mode will feature up to two players fighting level after level of increasingly difficult enemies. Unlike other video games where enemies spawn at fixed locations, the enemies in this mode will spawn around the player so that they can approach the player from a tactically advantageous location. As players fight off enemies, they will be earning cash. More cash is earned for scoring headshots, having high accuracy and taking less damage overall. For each kill, they can use their money to purchase items such as new weapons, upgrades and ammo. Another example to earn more cash is by consecutively killing enemies quickly: killing one enemy and then another one after a prolonged time period will no longer be as rewarding as killing two enemies in quick succession. The new mode will be integrated from the game's multiplayer maps, meaning that all multiplayers maps may be played with a partner in the survival mode.

Plot

The game will immediately follow the events of Call of Duty: Modern Warfare 2, where the Russian Federation continues its invasion of the United States of America, and has also expanded its offensive to Europe, including England, France and Germany. Campaign stages are also planned for Somalia, Sierra Leone, Moscow and Dubai. Gameplay videos from E3 2011 in Los Angeles showed Delta Force soldiers forcing a Russian submarine to surface in the East River and boarding it before taking part in a mission to destroy a radar jamming installation on top of the New York Stock Exchange.

Battlefield 3 Beta

2011-08-30T01:00:00.005+02:00

Hi, we would like to share with you a file, namely, Battlefield 3 Beta Pack. You will find in it such things as: beta keys (their number is limited), so as they say first come first served, crack, and of course the Beta Game in torrent file. So we wish you to have fun with the new great game and the best results!

Now something about the game.

Battlefield 3 will feature the maximalist combined arms battles that made the series popular across single-player, co-operative and multiplayer modes. It will reintroduce several elements absent from the Bad Company games, including fighter jets, the prone position and 64-player battles on PC. To accommodate the lower player count on consoles, the ground area will be limited for Xbox 360 and PS3, though fly space will remain the same

During an interview with GameInformer Magazine, EA stated that Commander Mode is unlikely to be included which was met with some criticism on the EA forum.
The game will feature maps set in Paris, Tehran, Sarajevo, Sulaymaniyah, New York, Wake Island and Oman. As a whole, combat will take place in urban streets, metropolitan downtown areas, and open landscapes suited to vehicle combat.
Battlefield 3 will introduce the Battlelog, a free cross-platform social service with built-in text and voice communicator, game statistics and ability to join the game that friend is already playing (both players need to be on the same platform).

Campaign

The campaign is set near the Iraq-Iran border, where the US Marine Corps is fighting the People's Liberation and Resistance (PLR).
Players will be able to use vehicles during the campaign, but their use will be limited.

Cooperative

A demo featuring the new co-op mode featured at Gamescom 2011. DICE GM Karl Magnus has confirmed that a split screen option will not be available in co-op mode. Battlefield 3's new Battlelog social network, DICE noted, would be tied to all co-op matches, allowing players to try to beat friends' scores and to track their performance.

Multiplayer

Battlefield 3 features the return of class-based game play, with four classes: Assault, Support, Engineer and Recon. Similar to "Battlefield 2142", the Assault class will be able to equip defibrillators and medkits. The mechanics of the light machine gun (LMG) have been changed to utilize the new engine. Bipods can be deployed anywhere when in the prone position or near suitable scenery, and provide a significant boost to accuracy and recoil reduction. Suppressive fire is an in-game mechanic which blurs the vision of those under fire from an LMG, and also reduces their accuracy. The Engineer will receive a flashlight that can be used to blind other players. The Recon will be able to put a radio beacon anywhere on the map and all squad members will be able to spawn on the location of the radio beacon.
Several game modes have been announced, including Conquest, Conquest 64 (PC only), Rush, Squad Deathmatch, Squad Rush and a new mode to the series, Team Deathmatch.
Server browser has been confirmed for console versions.

RuneScape Guide How to make billions of gold!

2011-08-27T22:37:00.005+02:00

Welcome in this post I share with you three amazing guides to RuneScape, which still did not have long had to pay and now get them for free! Up to 2,5M/Hr

1. With the guide you will learn how to earn billions of gold and become the best player in the game thanks to a secret secrets of the game that many players do not know.

2. The first 2 guide you will learn almost everything about making and multiplying your money in the best way. You will be able to fall into the same top players and perhaps become the richest player.

3. The third tutorial you will learn about many things, secrets and facilities that will help you become better and better and stronger to defeat all other players and become number one.

Only I share all these three guides for free and forbid anyone to copy and distribute it anywhere!

Now a little about the game itself and a few screenshot of it.

To begin your adventure, you will need to load the RPG in your browser by clicking Play Now on the RuneScape homepage.

You will be taken to the RuneScape 'play game' page where the game will load in your browser. You will then create your character, start playing and truly begin your adventure! You will find yourself in a world of dungeons, demons, dragons and magic. Join the fun now!

Why is RuneScape the world’s number one free online multiplayer game?

You can play RuneScape absolutely free. In fact, there are over 400 hours of free gameplay, so you don't need a credit card or bank account to play!
You can play the game in your browser with no need to download and install a large game file. If you can see this website, then you can almost-certainly create a character and start playing within minutes.
RuneScape is massive! When you start the game, you are joining millions of other players in a huge fantasy world of mystical creatures, quests, dungeons and more! Start exploring now.

What are browser RPGs?

RPG stands for 'role-playing game'. These are games that allow you to assume the role of a character or avatar within a game universe. RuneScape is one of the largest and most popular RPGs currently on the market and is playable through your browser. This means that you do not need to download a file to play it, and you can access the game from anywhere with an internet connection.
RuneScape is set in the fantasy land of Gielinor, where you create an avatar and make your own decisions about how to develop your character. There are multiple quest lines and skills to pursue, and what you decide to do is entirely up to you.

Screenshots

2011-08-21T23:00:00.003+02:00

Apple released iOS 4.3.3 just a few days ago and they didn’t fix the Untethered exploit we used on 4.3.2 so we quickly have working untethered Jailbreak. All the download links and a written guide are inside the post on how to jailbreak 4.3.3.

Download:
4.3.3 Firmware    Mirror

Redsn0w 0.9.8b5:
Mac –   Redsn0w 0.9.8b5 Mac   Mirror
Windows – Redsn0w 0.9.8b5 Win      Mirror

NOTES:
- This works with iPhone 4(GSM/AT&T), iPhone 3GS, iPod Touch 4G, iPod Touch 3G, and iPad 1
- This DOESN’T work with iPhone 4(verizon) and iPad 2
- On Windows make sure to right click on Redsnow.exe and run it in Windows XP SP3 Compatibility Mode and as Administrator.
- Ultrasn0w unlockers must stay away from redsn0w!
- Update your device to iOS 4.3.3 before you do this guide.
- Update iTunes to the latest version before you do this guide.
Guide:

Step 1: Download Redsn0w for your computer and the 4.3.3 firmware for your device. To make it easy to find save them both to the desktop on your computer.

Step 2: Unzip the Redsn0w file by double clicking on it. Now open the Redsn0w folder and find the Redsn0w app, click on it and open it up.

Step 3: In Redsn0w click the browse button. You will then be prompted to select the 4.3.3 firmware that you saved to your desktop earlier. Be patient and let Redsn0w do its thang’.

Step 4: Once Redsn0w is done click next until it looks like the image above. Go ahead and make sure only “Install Cydia” is check and then click next.

Step 5: Now its time to put your device in DFU mode. The video guide may explain this a little better so make sure you watch it. When you click the next button it will immediately give you instructions to do this go over this quickly. You first need to turn plug your device into your computer via USB, close iTunes and turn your device off. Once you click the next button you will need to hold the power button in for 3 seconds, and then press in the home button while still holding the power for 10 more seconds, and then release the power button while continuing to hold the home button for 30 more seconds. It will count down with you, which is hard to time correctly because it starts right after hitting the next button. If done correctly you should have a device in DFU mode and it should begin the jailbreak process.

Step 6: Slide to unlock, open the Cydia app on your device and there you go! JAILBROKEN!

Step 7: Subscribe

Jailbreak 4.3.5 Firmware iPhone 4, 3Gs, iPod Touch 4

2011-08-14T14:04:00.006+02:00

Redsn0w iOS5beta

WWDC 2011 is winding down to a close, and developers of jailbroken apps for Cydia are probably itching to get started on all the iOS 5 goodness. It seems like a good time to release the tethered redsn0w jailbreak for iOS 5. The following devices are supported:

iPod touch 3G
iPod touch 4G
iPad 1
iPhone3GS
iPhone4 (GSM)
iPhone4 (CDMA)

UNLOCKERS AND THOSE PRESERVING THEIR UNLOCKABLE BASEBANDS SHOULD STAY FAR AWAY FROM THIS! You will very likely lose your unlockable baseband if you try to install iOS 5.

THIS JAILBREAK IS INTENDED ONLY FOR DEVELOPERS OF JAILBROKEN APPS! There are just too many broken components (Apple’s official apps, 3rd-party App Store apps, Cydia apps, MobileSubstrate apps, etc) for this to be useful to anyone but those truly looking to fix bugs in their iOS 5 jailbroken apps. (Seriously!)

THIS REDSN0W WILL NOT HACTIVATE!  You need to be an iOS developer with a registered UDID to get past all the new activation screens. PLEASE DON’T PIRATE APPLE SOFTWARE!  Only registered devs with Macs can develop iOS applications, ~~and only those people will have legitimate access to the beta IPSWs~~. See update #1 below.

THIS IS A TETHERED JAILBREAK ONLY!  No new exploits are being exposed with this jailbreak (it uses geohot’s limera1n bootrom exploit), but that comes at a cost. You will need to use redsn0w to “Just boot tethered now” to be able to use many things, including Cydia and Safari. If you see a white icon for Cydia, or if Cydia or Safari crash when you open them, it’s because you didn’t boot tethered.

IF YOU HAVE THE 06.15 BASEBAND ON YOUR 3GS…this redsn0w will get you past the iTunes restore error you’ll get when using the stock IPSW (nobody other than those with the 06.15 baseband should be going anywhere near the stock IPSW!).
The way redsn0w works, you will very likely be able to use this on upcoming iOS5 betas, just by continuing to point redsn0w at the ~~5.0b1~~ 5.0b4 IPSW.  So keep that IPSW handy!
Although most people just launch redsn0w by double-clicking it, remember there are “advanced” options available to those who invoke it from the Terminal shell:

Update #1: Since Apple now provides Windows iTunes 10.5 for iOS5 and iCloud developers, it’s no longer the case that only Mac owners can legitimately activate their devices. We now provide a Windows version of redsn0w for those developers (only!).

Update #2: We’ve updated redsn0w to account for the sandbox changes that affected App Store apps in 5.0b3 (and it now recognizes the IPSWs for all three betas so far). If you already jailbroke 5.0b3 using the previous redsn0w, you don’t need to re-jailbreak…just use this updated version to boot tethered. Point redsn0w b3 at the b3 IPSW when jailbreaking iOS5b3.

Update #3: For the convenience of kernel hackers like @comex and @i0n1c, we have a new redsn0w 0.9.8b3 that supports a TETHERED jailbreak for iOS 4.3.4 on all devices that have 4.3.4 except the iPad2.
The vast majority of people will want to stay back at 4.3.3 because that’s where the untethered jailbreak is! There are no new features in 4.3.4 — only fixes for jailbreak exploits.
Also, this is a good time to remind everyone (since we’re still seeing confusion about this):

iPad2 owners with a baseband (3G or CDMA) cannot currently use saved blobs to go back to 4.3.3 once the signing window is closed. This is unlike every other device, so don’t be confused! iPad2 owners with basebands should stay away from all updates to maintain the jailbreak!
Update #4: In conjunction with iOS5 beta4 being released to iOS developers, redsn0w 0.9.8b4 is now available for jailbreak app developers (point the b4 redsn0w at the b4 IPSW). Remember, it’s a tethered jailbreak right now so you’ll need to use redsn0w to boot into a jailbroken state at each power cycle.

NOTE: It appears that by design, the OTA update that became available starting with iOS 5 beta4 will *not* be automatically applied to jailbroken devices. That’s a relief to those who don’t want to lose their jailbreak via OTA pushes. If you’re jailbroken, you’ll need to use the standard iTunes method to get to iOS 5 beta4.

Update #5: redsn0w has been updated to 0.9.8b5, adding support for Apple’s new iOS5 beta5 (point it directly at the beta5 IPSW). Please use this only if you’re a jailbreak app developer with a legit Apple dev account, and remember it’s a tethered jailbreak for now!

Here are the download links:

redsn0w 0.9.8b5 for Mac - Redsn0w 0.9.8b5 Mac Mirror

redsn0w 0.9.8b5 for Windows - Redsn0w 0.9.8b5 Win Mirror

Download iOS 4.3.4 Firmware [iPhone, iPad, iPod Touch]

iOS 4.3.4 firmware IPSW is now available for download. You can download iOS 4.3.4 firmware for iPhone 4, iPhone 3GS, iPad 2, iPad 1 and iPod Touch 4G / 3G from the links below. The iOS 4.3.4

Apple’s support document details the technical fixes:

Impact: Viewing a maliciously crafted PDF file may lead to an unexpected application termination or arbitrary code execution
Description: A buffer overflow exists in FreeType’s handling of TrueType fonts. Viewing a maliciously crafted PDF file may lead to an unexpected application termination or arbitrary code execution.

For those who don’t know, PDF vulnerability was used by Comex in his JailbreakMe 3.0 to jailbreak iOS 4.3.3 on iPod Touch 4G, 3G, iPhone 4, 3GS and iPad 2, iPad 1.

ATTENTION: Jailbreakers/unlockers must stay away from iOS 4.3.4 if they want to keep Cydia and other installed jailbreak tweaks.

You can download iOS 4.3.4 for your desired device from the links below:

iOS 4.3.4

Mirror

How to Isntall iOS 4.3.4

Connect your iPhone/iPod Touch/iPad to iTunes, new firmware 4.3.4 availability message will appear then hit the “Download and Install” button. (Not recommended for jailbreakers and unlockers)
You can also download iOS 4.3.4 firmware from the links below. Hold down the Shit (Windows) or Alt/Option (Mac) key and hit the restore button on iTunes and select the downloaded IPSW file.
iOS 4.3 was released on March 10, iOS 4.3.1 on March 25th, and iOS 4.3.2 on April 14 and iOS 4.3.3 on May 5th this year.

You can follow us on Twitter, Join us at Facebook, and also Subscribed to RSS Feed to receive latest updates.

Call of Duty Black Ops 15th Prestige Hack

2011-08-12T18:32:00.005+02:00

Call of Duty Black Ops 15th Prestige Hack - for PC PS3 Xbox360 PSP

Don't worry! You don't get banned:)

Call Of Duty: Black Ops - Fast XP Rank Hack Cheat - PC, PS3 AND XBOX 360!
This is The hack That Gets You 7689381 XP PER MINUTE, Even in PUBLIC GAMES! Also Comes With UNLIMITED AMMO & RELOAD HACK!

INSTRUCTION:
1.Download File and UnRar it.
2.Load it Onto a Memory stick That has more than 60mb.
3.Put it onto your PS3 or XBOX (For PC Just Save it in Savegame Folder).
4.Install it Onto Console (Not Needed For PC).
5.Join a Public Game And Level up Insanely fast!

First Private server to Rift!

2011-08-03T23:04:00.008+02:00

How to Play:

Step 1: Download Game

Step 2: Install Game

Step 3: Download Private Server Luncher

Step 4: Copy Luncher to Game folder

Step 5: Lunch game

This server have auto create account in game.

Server Rates:

Exp rate: x25

Drop rate: x15

Party Exp Rate: x2

- 99,99% Up Time

- No Lag

- No Bugs

- Legendary Items

- New items

- New swords

- Dedicated Staff

- Daily Events

Enjoy! :)

Top 100 Private Servers

Fire Rift - Awesome Game

2011-08-03T23:02:00.001+02:00

A few word about awesome game Rift!

Rift gameplay is unique and unlike any other. It is a MMORPG (massively multiplayer online role playing game). It allows each player to be different having its own specialty attributes. Each character has missions to help protect the world of Telara. There are many secrets that this world holds.

The history of Telara starts at the last days of the Shadow War. The protective plane around Telara has been compromised, leaving it at risk to the Rifts. Other worlds want the beautiful powers that Telara has to offer. Now, the people of Telara need to work hard to preserve the goods of the land. Rift gameplay starts by choosing a race; Guardian or Defiant. But choose wisely, for you can only pick one and due to the extreme measures being taken, you will never be able to ally with the opposite race. If you pick the Guardians, you can choose from Dwarves, High Elves, and Mathosian. Likewise, if you pick the Defiants, you can choose from Bahmi, Eth, and Kelari. There are advantages and disadvantages to every race and class.

After choosing a race, you will be able to choose your class; warrior, cleric, rogue, and mage. Each class has multiple choosing. It is a very wide variety. You will be able to mold your character to your likings by using the Soul Attunement system. Your Soul Tree will help lead you to greatness. This gives you the power of a soul who has already moved on. You will be able to use this to your advantage to be more powerful than others around you.

Game Story

A Rift is a place where the veil between Telara and the other planes has weakened. These holes in the fabric of reality allow the destructive influence of otherworldly planes to invade Telara, threatening the area and people surrounding it. Over time, creatures that spawn from a rift may attack towns or even other rifts, and it is up to players to counter this threat.

Massive Dynamic Battles: Invasions unfold zone-wide, creating epic conflicts that bring you into the story! Save the world now alongside hundreds of other players or fight to reclaim lands from invading hordes.

8 Primal Forces: Creatures from the Air, Earth, Fire, Water, Life, and Death planes battle for control of the world of Telara! Two warring factions—the Guardians and the Defiant—face off against each other and fight extra-planar creatures as they seek to save the world.

Build Your Class: No other game lets you build your class the way RIFT does. Specialize in a single class or pick and choose abilities from many to create a character uniquely suited to your play style—and have fun while you experiment!

Choose Your Role: Each character can have up to four different roles, so you can choose different classes for every situation! You might have one for PvP and another for raids; or perhaps you want a high-damage or high-defense build. The choice is yours to mix and match as you see fit!

Some videos of "How to practice"

2011-08-01T13:05:00.003+02:00

Chest Workout #1

Chest Workout #2

Belly Workout #1

Belly Workout #2

Belly Workout #3

Legs Workout #1

Legs Workout #2

Aerobic 6 of Weider - A6W

2011-08-01T12:31:00.003+02:00

Aerobic 6 of Weider is a training program for your abs. It takes 42 days, you train every day. There is no information about this training in English so I can only put some links to the webstites in Polish.

A6W exercises:

Exercise 1:
Leżymy na płaskim podłożu, ręce wzdłuż tułowia.
Unosimy na zmianę jedną nogę, tak aby w kolanie i biodrze zachować kąt 90 stopni, jednocześnie unosząc barki ale tak aby nie odrywać tułowia od podłoża.
Wytrzymujemy w tej pozycji około 3 sekund, zachowując maksymalne napięcie mięśni.
Możemy objąć dłońmi kolana ale nie przytrzymujemy.

Exercise 2:
W tym ćwiczeniu unosimy jednocześnie obie nogi. Przytrzymujemy ok. 3 s.

Exercise 3:
Ćwiczenie wykonujemy tak jak pierwsze, z tym, że splatamy ręce na karku.

Exercise 4:
Ćwiczenie wykonujemy analogicznie do drugiego, z tym, że splatamy ręce na karku.

Exercise 5:
W tym ćwiczeniu unosimy część barkową tułowia i utrzymując napięcie mięśni brzucha robimy "nożyce". Ręce splatamy na karku.

Exercise 6:
W tym ćwiczeniu unosimy jednocześnie część barkową tułowia i obie wyprostowane nogi.
Przytrzymujemy 3 s.

Professional tutorial of "How to correctly perform Aerobic 6 of Weider."

Source: http://www.a6w.pl/

The Five Exercises You Must Do

2011-08-01T12:13:00.003+02:00

1. Squats.

Why They Rock: Most trainers agree that squats are one of the best exercises you can do. Squats work your glutes, quads, hamstrings and calves all at once. How to Do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight. Keep your knees behind your toes; make sure everything's pointing in the same direction. Do not go lower than 90 degrees. Do this move 2-3 non-consecutive days a week for 12-16 reps. See how it's done or check out more in-depth info.

2. Push Ups.

Why They Rock: Push ups, like squats, are compound movements using almost all the muscles of your body. You'll work your chest, shoulders, triceps, back and abs. How to Do It: Position yourself face down on the floor, balancing on your toes/knees and hands. Your hands should be wider than shoulders, body in a straight line from head to toe. Don't sag in the middle and don't stick your butt up in the air. Slowly bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up. Variations include incline, decline, wall pushups or, for masochists, one-armed pushups. Do this move 2-3 non-consecutive days a week and add a rep each time you do the exercise. See how it's done.

3. Lunges.

Why They Rock: Like squats, lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves. How to Do It: Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lungeposition, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don't let your knee bend past your toes. Variations: front lunges, back lunges and side lunges. Do this exercise 2-3 times per week for 12 to 16 reps. See how it's done.

4. The Plank.

Why It Rocks: The plank (or hover) is an isolation move used in Pilates and Yoga and works the abs, back, arms and legs. The plank also targets your internal abdominal muscles. How to Do It: Lie face down on mat with elbows resting on floor next to chest. Push your body off the floor in a pushup position with body resting on elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you can. For beginners, do this move on your knees and gradually work your way up to balancing on your toes. See how it's done.

5. Lat Pulldown

Why It Rocks: The lat pulldown works on the major muscles of your back (the latissmus dorsi), which helps you burn calories and, of course, strengthen your back.How to Do It: Sit on the lat pulldown machine and hold the bar with palms out and wider than shoulders. Pull your abs in and lean back slightly. Bend your elbows and pull the bar down towards your chin, contracting the outer muscles of your back. Do this exercise 2-3 times a week using enough weight to complete 12-16 repetitions. If you don't have access to a gym, try a one-armed row. See how it's done.
If you have a busy schedule, incorporating these five moves 2 or 3 times a week will help strengthen your muscles and bones, as well as burn more calories. Don't forget to do some cardio exercise as well! For more workout ideas, visit my Workout Center.

Source: http://exercise.about.com

15 Best Diet Tips Ever

2011-08-01T12:07:00.001+02:00

Best Diet Tip No. 1: Drink plenty of water or other calorie-free beverages.

People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.
"If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories," says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.

Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.

Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.
"It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food," says chef Laura Pansiero, RD.
You're also less likely to overeat because fruits and vegetables displace fat in the diet. And that's not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.
Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.
"I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches," Pansiero says. "It is so easy to buy a variety of vegetables and incorporate them into dishes."

Best Diet Tip No. 3: Consider whether you're really hungry.

Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?
"Hunger is your body's way of telling you that you need fuel, so when a craving doesn't come from hunger, eating will never satisfy it," she says.
When you're done eating, you should feel better -- not stuffed, bloated, or tired.
"Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably," says May.
Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.

Best Diet Tip No. 4: Be choosy about nighttime snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax.
"Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit," says American Dietetic Association spokesperson Malena Perdomo, RD.
Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you're usually satisfied with the low-cal snack, try a cup of zero-calorie tea, suggests Perdomo.

Best Diet Tip No. 5: Enjoy your favorite foods.

"I think putting your favorite foods off limits leads to weight gain because it triggers 'rebound' overeating," says Sass.
Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag.
"You can enjoy your favorite foods, but you must do so in moderation," says Sass.

Best Diet Tip No. 6: Enjoy your treats away from home.

When you need a treat, Ellie Krieger, RD, host of Food Network's Healthy Appetite, suggests taking a walk to your local ice cream parlor or planning a family outing.
"By making it into an adventure, you don't have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight," says Krieger.
And for those times you just can't get out? Krieger stocks her kitchen with fresh fruit, which she thinks can be every bit as delicious as any other dessert.

Best Diet Tip No. 7: Eat several mini-meals during the day.

If you eat fewer calories than you burn, you will lose weight. But when you're hungry all the time, eating fewer calories can be challenging.
"Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight," says obesity researcher Rebecca Reeves, DrPH, RD.
She recommends dividing your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day -- dinner should be the last time you eat.

Best Diet Tip No. 8: Eat protein at every meal.

Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.
"Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss," says University of Illinois protein researcher Donald Layman, PhD.
Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.

Best Diet Tip No. 9: Spice it up.

Add spices or chiles to your food for a flavor boost that can help you feel satisfied.
"Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much," says Perdomo.
When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.

Best Diet Tip No. 10: Stock your kitchen with healthy convenience foods.

Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.
Sass stocks her kitchen with:

94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less)
Frozen vegetables
Bags of pre-washed greens
Canned diced tomatoes
Canned beans
Whole-grain wraps or pitas
Pre-cooked grilled chicken breasts
A few containers of pre-cooked brown rice

Within minutes, she can toss together a healthy medley.

Best Diet Tip No. 11: Order childrenâ€™s portions at restaurants.

"When you are eating out, order a child's pizza or a small sandwich as an easy way to trim calories and get your portions under control," suggest Perdomo.
Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.

Best Diet Tip No. 12: Eat foods in season.

"If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor," says Pensiero. "When you eat seasonally, fruits and vegetables are more flavorful, at their best, and I promise you won't be disappointed."
At GiGi's Trattoria, her restaurant in Rhinebeck, N.Y., she serves simple fruit desserts, like naturally sweet strawberries topped with aged balsamic vinegar, or low-fat yogurt or fresh berries in a compote.

Best Diet Tip No. 13: Swap a cup of pasta for a cup of vegetables.

Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year.
"You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables," says Sass.

Best Diet Tip No. 14: Use non-food alternatives to cope with stress.

Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you.
Sass suggests reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.

Best Diet Tip No. 15: Be physically active.

Although it may seem counterintuitive, don't use exercise either to punish yourself for eating or to "earn" the right to eat more.
"When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise," says May.
Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.

Source: 15 Best Diet Tips Ever

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2011-07-31T22:33:00.008+02:00

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2011-07-31T22:32:00.000+02:00

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