Extreme Weight Loss Diet Plan!

Nowadays, it is very hard to maintain a proper body weight and we all know that. Millions of people worldwide, struggle with excess pounds. Half of the world’s population, in future, will have issues with obesity, according to statistics.
Obesity can cause many problems like diabetes, thyroid problems, cardiac problems, digestive problems, ulcers, blood pressure problems, psychological and physical stress. It is very easy to gain weight, but losing those pounds can be a big problem.
Some of the reasons people gain weight are sleeping during the day, insomnia, unhealthy lifestyle, consuming foods like pastries, fried food, bakes, flour and bread, lack of physical activity, consuming fast food, packaged foods and processed foods. To eat healthy and lose weight at the same time check this > 3 week diet plan.
Obese people aren’t aware that they’re overweight and they have many problems that need to be solved. If you have some extra pounds and you don’t like that, you should try and change the diet and lifestyle. You can find if you are overweight by using fat percentage and WTH (waist-to-hip) ratio.
For women, it’s allowed to have 25 percent and 2,3 percent increase. Also, the clothes can help you notice that you have gained weight. If they are becoming smaller, you need to be careful. When you’re sure that you are overweight, you need to prepare a diet plan. Get help from a nutritionist or find something on the Internet.
Here we are going to give you Fast Weight Loss diet Plan

DAY 1

Breakfast  – 2 eggs, bacon and avocado
Lunch – Mixed vegetables
Snack – Can of tuna
Dinner – Steak with broccoli and leafy vegetables

DAY 2

Breakfast – Berries with milk or yogurt with nuts
Lunch – Bacon and tomato sandwich wrapped in lettuce
Snack – Eggs
Dinner – Fish with spinach

DAY 3

Breakfast – Eggs and one sweet potato
LunchSoup
Snack – almonds and berries
Dinner – Chicken breast with Greek salad

DAY 4

Breakfast – Tomato with eggs and bacon
Lunch – Steak with salad
Snack – ½ apple
Dinner – Fresh vegetables with pork

DAY 5

Breakfast – Eggs and steak
Lunch – Vegetables and cold cut meats
Snack – Nuts
Dinner – Chicken breasts and vegetables

DAY 6

Breakfast – Eggs and veggies
Lunch – Fish with vegetables
Snack – Avocado
Dinner – Beef with vegetables

DAY 7

Breakfast – Coconut milk smoothie
Lunch – Chicken breast with Greek salad
Snack – Nuts
Dinner – Dried tomato pesto bacon wrapped meatloaf rounds
Dairy products
If you have problems with losing weight, you should reduce dairy consumption or exclude completely. Dairy products are good for those who want to follow the Banting way of eating, but If your goal is to lose weight you should only consume it in moderation.
This 7-day Banting meal plan is good for anyone, because helps you to have healthy diet lifestyle and in the same time to lose weight.
If you have extra pounds you should start making your diet plan. For doing it you must know these tips:

  • You should choose a liquid diet with more milk and many soups. Include 25 to 30 percent of liquid meals.
  • Don’t eat after 8pm. If you can’t resist, drink some milk or eat a piece of fruit.
  • Start your day and end it with a glass of lukewarm water;
  • Eat less food and eat small meals so you will feel hungry every three hours.
  • Don’t drink water during the meals and after them, wait for an hour.
  • Avoid tea, canned juice, soft drinks, coffee and alcohol.
  • Walk at least 4 times on a daily basis for fifteen minutes before the meals.
  • Consume lightly cooked vegetarian food with some meals.
  • Consume smoothies, fresh fruit, salad, lime juice. Don’t consume snacks more than four times a day as it will become a habit.
  • Avoid sweets, canned food, pizza, pastries, processed food, fried food and hot dog, as they contain chemicals and many preservatives.

7 Effective Exercises to Get Rid of Folds on Your Back and Sides

We often forget about our back simply because we cannot see it. We don’t notice how we slouch, depriving the muscles of physical activity. As a result, they become slack and annoying folds appear.
Bright Side collected for you some simple but effective exercises. Performing them regularly at home for 2-3 weeks can tone up your back muscles.

Forward bends

  • Stand straight with feet shoulder-width apart.
  • Lean forward without bending your knees.
  • Try to get to the floor with your hands.
  • Reach the floor.

Side bends

  • Stand straight with feet shoulder-width apart.
  • Raise one hand up, and put the palm on the back of your head.
  • Take a dumbbell in your other hand, and lower it down.
  • Make short bends toward your arm with the dumbbell.

Push-ups

  • Get into a high plank position.
  • Shift your center of gravity to your arms.
  • Lower your body, bending your arms at the elbows.
  • Return to the initial position.

Bow pose

  • Lie on your stomach.
  • Pull your arms forward.
  • Bend your back, lifting your head, arms, and legs up at the same time.
  • Grab your ankles.
  • Inhale deeply. Stay in this position for a few seconds.
  • With an exhalation, relax the muscles, and return to the initial position.

Superman

  • Lie on your stomach, stretching your arms and legs.
  • Raise both legs and arms at the same time, bending your back.
  • Stay in this position for a few seconds.
  • Return to the initial position.

Upper back lifts on stability ball

  • Lie down on the ball on your belly.
  • Fix your legs shoulder-width on the floor.
  • Place your hands on the back of your head.
  • Raise and lower your shoulders and upper back while keeping your neck straight.

Bridge

This exercise is extremely effective for the back, but it may be dangerous to do it without preparation. Start trying to perform the bridge only a couple of weeks after regular workouts with the previous exercises.

  • Lie on your back with your legs bent at the knees. Press your palms to the floor above your head.
  • Start gently lifting your hips and then your shoulders up, bending your back.
  • Hold at the highest point for a few seconds.
  • Try to return to the initial position by gently lowering your back to the floor.

Is It Ever A Good Idea To Eat A High-Fat Diet ?

The dieting world keeps fluctuating between its lead villains. Now that we officially hate sugar, can every meal be loaded with butter, bacon and avocado instead?
When the low-fat-everything craze peaked in the late ’90s, Australians did not magically become leaner and healthier. Instead, twenty years on, we have an unprecedented level of obesity on our hands.
By now we have figured out that the other side of a ‘low fat’ food label should say ‘probably high sugar, will make you fat anyway’. As the case against sugar is mounting, that leaves dietary fats in an interesting situation. No longer the enemy, fatty foods are enjoying a comeback of sorts.
The trend is especially prominent within circles adopting the #keto lifestyle. On social media it stands for a parade of athletic bodies, hard-boiled eggs, odd-looking smoothies and a truckload of avocados served in every way imaginable. Keto is short for ‘ketogenic diet’, a scientific approach to going (very) low carb.
“The idea of a ketogenic diet is that you restrict carbohydrates to such a low level that your body is mostly using its fat, or the fat that you eat, as its energy store,” explains research scientist and nutrition expert Dr Tim Crowe. This process is called ketosis.
“When it’s doing that, it produces these things called ketones in your bloodstream. Everybody has ketones in their blood, but on a ketogenic diet the levels are much higher.”
The ketogenic diet is actually a medical treatment for children with hard-to-treat epilepsy; when the brain starts using ketones instead of glucose as an energy source, this can also reduce the frequency of epileptic seizures. But lately ketosis is starting to become popular outside its narrow medical application.
“Over the last five or ten years there’s been a lot of research done on that, that there is a potential place for [a low carb diet] in managing type 2 diabetes and, for some people, for weight loss,” explains Crowe.
For your body to enter ketosis, the carb intake has to be shockingly low, making it an extremely restrictive diet. A typical recommendation is to stick to 20-50 grams of daily carbs; two or three pieces of fruit or a single cup of rice could blow your entire carbohydrate budget for the day. Going into ketosis can also produce temporary symptoms such as brain fog, weakness and tiredness, which dieters sometimes call the “keto flu”. According to Crowe, all this makes it hard for people to stick to keto in the long term.
As a medical treatment, a ketogenic diet is used under strict medical supervision. If you’re doing it on your own, it can be difficult to make sure you’re balancing your micronutrients correctly, since foods high in protein and fat can easily have too much sodium, or not enough vitamins.

Bacon
Bacon is not a food group.

Furthermore, all fats are not made equal. Nutritionists advise that a healthy diet should include monounsaturated and polyunsaturated fats that largely come from things like olive oil, nuts, seeds, avocado and oily fish.
“These shouldn’t displace other healthy foods like vegetables, fruits, and wholegrain foods,” says dietitian Kacie Dickinson from Flinders University. But if you’re going #keto, it can’t all be butter and bacon like the Atkins diet of yore.
“Where there’s a problem is if you eat a high-fat diet that’s full of highly processed food as well,” says Crowe.
To see what happens to the body when you stuff it full of bad fats, researcher Matt Cocks from Liverpool John Moores University conducted a trial with 10 men and 10 women, putting them on a high-fat diet for seven days. The participants’ calorie intake was composed of 60 per cent fat – they gorged on things like sausages, bacon, cheese and hash browns.
Cock’s research features in the latest series of Dr Michael Mosley’s Trust Me I’m A Doctor (Monday 7.30pm on SBS, then on SBS On Demand).
“From time to time, most of us will eat far more than we should in the way of fatty and sugary foods. New research, however, suggests that overindulgence affects men and women differently,” Mosley explains. Mosley’s colleague on the show, Dr Zoe Williams, finds out more. “We all know that too much fat can cause issues with our weight and our heart health, but a new problem that’s only just coming  to light is that eating a lot of fat can also affect how our bodies process other foods, in particular carbohydrates,” she says.

Dr Zoe Williams in Trust Me I'm A Doctor
In Trust Me I’m A Doctor, Zoe Williams goes on a high-fat, carb-heavy diet to see how it affects her body.

The goal of Cock’s study was to see whether such a diet affects the ability to deal with blood sugar changes – if your body can’t deal with glucose spikes that becomes a risk for type 2 diabetes. Unsurprisingly, the unhealthy fats did contribute to the problem, especially for male participants. However, the trial was very small, so experts say it is hard to draw sound conclusions from it.
“It’s an interesting study to look at mechanisms, but they also ate 50 per cent more calories,” Crowe emphasises. “Anybody eating that amount of extra energy, even if it was coming from healthy fats, would start gaining weight.”
“Fat may have a role in suppressing appetite and energy intake through its effects on our digestive system,” adds Dickinson. “We need to understand this better because eating lots of fat in the diet can still lead to eating too many calories and eventually contribute to gaining extra weight.”
Ultimately, a high-fat, low-carb diet that puts your body in ketosis may work for weight loss in some people, but despite a few evangelical proponents it’s neither a magic bullet nor is it widely recommended, explains Crowe.
“It’s not miles in front of other approaches somebody could choose.”

Put These 2 Ingredients in Your Coffee. After Just 2 Sips, Your Belly Fat Will Disappear And Your Metabolism Will Be Faster Than Ever!

Did you know that some habits have a profound impact on abdominal fat? There’s a close relation between healthy diet and stress management, for example. Excess belly fat isn’t just an aesthetic problem – it has been linked to serious diseases such as diabetes and heart disease.
The unhealthy lifestyle and habits of the modern society is putting our health at a big risk. Stress, alcohol abuse, smoking, unhealthy diet and the high sugar intake are all responsible for weight gain and excess belly fat, which is slowly destroying our health. Belly fat is difficult to eliminate, but today we’re going to present a few tips that can melt the belly fat in just a short time.

AVOIDING SUGAR

Sugar is your enemy if you’re trying to lose weight. If you want to get slimmer, you need to cut back on cookies, candy and desserts, as refined sugar can destroy your health. Stay away from sugar for a month and you will start losing weight.

REDUCE STRESS

Stress is seriously unhealthy and the reason for many life-threatening diseases and conditions. It contributes to excess belly fat and weight gain as well, so try eliminating it with yoga or meditation.

DEEP BREATHING

It may not sound like it, but taking deep breaths is a great weight loss method. Taking deep breaths will also reset the stress cycle, and allow you to relax.
Besides these tips, we have a great natural remedy that will accelerate the weight loss process. You will love the remedy if you’re a coffee lover – it’s a delicious coffee creamer which will boost your metabolism and melt your belly fat in an instant. Caffeine is the main compound in coffee, which can boost your metabolism, stimulate the central nervous system and boost the oxidation of fatty acids. Adding certain ingredients to the coffee can boost its effects and make it healthier. Here’s how to prepare the creamer:

INGREDIENTS:
  • 1 teaspoon cocoa
  • 1 teaspoon powdered cinnamon
  • ½ a cup of honey
  • ¾ of a cup of coconut oil
PREPARATION:

Mix the ingredients in a bowl, then transfer the mixture in a glass jar and keep it in the fridge. Now, add 1-2 teaspoons of the creamer to your hot cuppa Joe and stir well. Coconut oil is a powerful fat burner that will boost your metabolism just like cinnamon. Cinnamon is a powerful antioxidant as well, which will fight free radicals in the body and prevent serious health problems. Finally, honey can provide your body with the nutrients it requires and melt the fat around your belly.

Here Is How To Drink Water To Lose Weight. You Will Be Surprised With The Result !

It was found that drinking plenty of water can help us lose our extra weight and get the body we always wanted.
We all know that water is essential for our life. Drinking enough fluids can help us maintain good health. Our body is consisting of nearly 70% water, so the plentiful hydration is more than required.
We lose water through breath, perspiration, urine and bowel movements. That is why we must replenish this water with drinks and food to make our body function properly.

WATER HAS NUMEROUS F BENEFITS FOR OUR BODY AND SOME OF THEM ARE:

  • Increases Energy
  • Promote weight loss
  • Relives Fatigue
  • Flushes out Toxins
  • Improves our skin health
  • Boost our immune system
  • Maintains Regularity
  • Treats Headaches
  • Prevents Cramps and Sprains
  • Improves our Mood
  • Improves our kidney functions

Water increases our metabolic process and helps us burn the calories faster. It also acts as appetite suppressant and if we drink it enough we will lose our extra weight in a short period.

HERE ARE SOME TIPS ON HOW YOU CAN DRINK MORE WATER:

  • You should always have a bottle of water with you and drink it during the day.
  • Drink a glass of water every morning after waking up
  • Drink a glass of water before every meal and it will reduce your appetite
  • Drinking ice cold water will help you boost your metabolism because your body has to work harder to warm the water up.
  • You can also add some flavors in your water like lemons or limes and improve the calories burning.
  • Try to drink minimum 8 glasses of water a day
  • Drink tea or some lemon juice during the day
  • Eat more fruits and vegetables to hydrate your body

Study: How to burn 4 inches of belly fat with 3 simple steps

The author of Zero Belly Diet, D. Zinczneko addresses a number of specific foods that can promote leaner belly by eliminating bloat, decreasing inflammation and turning off the storage genes. The key to his program is proven eating program that targets the fat genes and turn them “off”, making automatic weight loss. It works in 3 ways:
1st, it reduces the bloating by eliminating the excess salt, artificial sweeteners and dairy. Some people lost up to 3inches of their waist in a week.
2nd, it heals the gut by feeding the belly’s “good” microbes. If the gut is balanced, it reduces the inflammation and turns off the fat genes.
3rd, it charges the metabolism with quality fiber, healthy fats and protein.
The 9 group foods that he recommends eating include high-protein smoothies (plant-based), eggs, red fruits, high-fiber foods, olive oil, seeds and nuts, meat (organic), brightly-colored veggies, leafy greens and a lot of spices and fresh herbs.
It is very important to reestablish a healthy gut flora as the imbalance has significant impact on the weight. According to studies, certain bacteria in the gut can produce insulin resistance by triggering low-grade body inflammation. Sterilization, pasteurization and food processing have detrimental effect on the microbiome. That is why you should have a diet rich in unprocessed and whole food with fermented and cultured foods.
Eating processed foods tend to be among the primary causes of weight gain. But, there are also other factors that contribute to weight gain.

*LACK OF EXERCISE*

In order to have better weight loss results, you should incorporate a form of HIIT (high intensity interval training). It will improve the muscle energy expenditure and utilization because of its positive effects of improving muscle fiber quality and increasing the muscle mass. It is confirmed by some studies that exercising in shorter bursts with some periods for rests in between is burning more fat and continuous exercising for an entire session.
Walking should also be incorporated in your life. Aim for seven thousand or ten thousand steps per day and the above exercise regimen. It will boost the metabolism.

*MAGNESIUM DEFICIENCY*

The magnesium is used by the kidneys, muscles and heart. The magnesium deficiency can be blamed for abnormal heart rhythms, weakness or unexplained fatigue or even eye twitches and muscle spasms. It is found that those who consume high levels of magnesium have lower insulin and blood sugar levels. Green leafy vegetables and seaweed can be great sources of magnesium like some nuts, beans and seeds like sesame, sunflower and pumpkin seeds. Juice the vegetables as it is a great solution to ensure that you get enough of vegetables in the diet.

*CONSUMPTION OF DIET SODA*

Diet soda can double the risk of obesity and it is shown in a research that it increases the risk of gaining weight to bigger degree than regular soda. Consume filtered water instead of sweetened beverages especially the artificially sweetened ones.

*CONSUMPTION OF BEER AND ALCOHOL*

Any type of alcohol promotes weight gain, so you should eliminate these drinks from your diet. The beer can raise the levels of uric acid, which promotes chronic inflammation.

*STRESS*

The chronic stress keeps the stress-hormones elevated, and that can hinder the weight loss efforts. Try to control the stress levels and the cortisol will stabilize, the blood pressure will be decreased and the health will be improved. You can decrease stress by many techniques like music, spending time in nature, yoga, mindfulness training, meditation and exercise.

EXERCISES THAT TARGET THE ABDOMINAL MUSCLES

These workouts shouldn’t be overlooked just because they will not result in slimmer waistline. These muscles provide the movement foundation through the entire body and with strengthening them, it helps support and protect the back, make the body and spine less prone to injuries and gain greater stability and balance.
In order to train the core muscles effectively, you should incorporate variety of stabilization, traditional and functional exercises. Traditional exercises, for example, are standing rotation with light hand weight or standard crunch with rotation. The functional exercises include work on a stability ball.
The stabilizing exercise is lying on the ground and pulling the belly back to the spine and hold the position and breathe deeply.
Extension exercise is lying on the stomach extending the arms above the head. Then, raise arms and legs at the same time and hold for 5 seconds and slowly return to the ground.
Many exercise programs that work the abs are available widely and they include Pilates and yoga. But there is another exercise that is very effective. It is the push-ups. Push-ups contribute to stronger body and train the abs.
A comprehensive fitness program and lifestyle that addresses factors like targeted ab-exercises, specific nutritional deficiency, stress and sleep, will help in achieving the wanted results.

How Eating These 5 Carbs Can Help You Lose 2 Dress Sizes in a Month

With no-carb and low-carb diets becoming increasingly popular, many people have come to think of carbs as the enemy. But not everyone is in agreement. 
Eating too few carbs can actually result in higher cortisol levels, which can make losing weight a lot more difficult. Eating the right carbs in the right amounts, on the other hand, can bring cortisol levels down and speed up weight loss. Here’s a study that backs up the theory, and some of the best carbs, proteins and fats to eat. 



You’ve probably been told that if you eat carbs, you should eat them in the morning. However, eating a controlled amount of healthy carbs at night can actually regulate your ever-important cortisol rhythm and encourage weight loss.
A recent study supports this idea that nighttime carbs can lead to weight loss, lower cholesterol levels, lower blood pressure, better blood sugar control, and less inflammation.
I tested this same idea in a clinical trial with a group of people who had a hard time losing weight. The 42 subjects had all struggled with unsuccessful diets – most looking to lose around 30 pounds. Over the course of the 30-day study, they consumed one serving (1/4 cups) of cooked carbohydrates with breakfast, 2 servings with lunch, and 3 with dinner. These carbs were paired with one serving of proteins and fats at each meal.



 The results were uncanny. The participants saw their cortisol levels get healthier and reported fewer starch cravings, higher energy levels and better depth of sleep. They also had an average weight reduction of 2 dress sizes within the first month.

If you’re struggling with weight loss, carbs may not be the enemy.



Trying the 1-2-3 serving approach to carbohydrate cycling may be the ticket to finally getting down to the weight you want.
Here are the carbs, proteins and fats that I recommend for the best results.
Carbs

  • Buckwheat 1/4 cup cooked
  • Adzuki beans 1/4 cup cooked
  • Boiled potatoes 1/4 cup cooked
  • Kabocha squash 1/4 cup cooked
  • Brown rice 1/4 cup cooked

Proteins

  • Wild salmon 4-6 ounces
  • Shrimp 4-6 ounces
  • Organic white meat poultry 4-6 ounces
  • Vegetable-based protein powder 24-35 grams
  • Lean grass fed meat 4-6 ounces

Fats

  • Avocado 1/4 of a medium fruit
  • Almonds 1/2 ounce
  • Macadamia oil 2 tsp
  • Pumpkin seeds 1/2 ounce
  • Unsweetened coconut meat 1/2 ounce

The Complete Workout Guide: How to Get Rid of Back Fat in the Next 90 Days

Maybe you even believe that you will never gain back fat, as you were taking care of your diet and physical activities. However, many times it happens without noticing it, and you don’t know the reason why.

It probably is a condition that could upset you and a sign of panic, as you think that you do all the best to not come in such situation.
As it happened, there is no place for any concern, because it’s not the end of the world. You are just facing in front of one of the challenges that many people are facing too.
In this article, you’ll find something that is baking our encouraging words, as there is the way “how to” get rid of back fat.
Here is a complete a full training resume for all of you, even if you have your own that you are already doing.
We are proud to tell you that many people who had already tried it got the expected results.

LET’S GET IT ON!

1st Month

WEEK 1

Some useful advices:

  • Prepare your body for what’s coming for the next 90 days.
  • Begin with something basic (Beginner’s exercises)
  • Be patient, as results are not coming immediate, you just have to work to see them!

The beginners should do in this way:

  • Every round for 1 minute with 45 seconds rest between rounds.

1st Day: Reverse Fly (Beginner’s Level – 4 Rounds)

2nd Day: Standing Twist (Beginner’s Level – 4 Rounds)

3rd Day: Alternating Superman (Beginner’s Level – 4 Rounds)

 4th Day: Rest day or Yoga

You have to have a rest day or doing yoga because it helps spiritually and helps to tighten up the loose ends of your body.
It is very useful, believe it!
5th Day: Seal Jumping Jacks (Beginner’s Level – 4 Rounds)

6th Day: Bent-Over Dumbbell Rows with a Twist

7th Day: REST
– Go out for a walk with you family or friends!

WEEK 2

Note: update the tempo a little bit perform every exercise for 1 minute and rest 30 seconds between rounds

  • 1st Day: Mix Day 1 and Day 2 from Week 1
  • 2nd Day: Mix Day 2 and Day 3 from Week 1
  • 3rd Day: Yoga
  • 4th Day: Mix Day 3 and Day 4 from Week 1
  • 5th Day: Mix Day 4 and Day 5 from Week 1
  • 6th Day: Mix Day 5 and Double Day 6 of Week 1
  • 7th Day: REST!

WEEK 3

It is time for a bigger challenge!
–           Increasing tempo rest 15 to 20 seconds between rounds.
Repeat exercises from Week 2 with the new increased tempo.
It is very important to keep your diet healthy, as your back the fat will not vanish if you are only doing exercises and eating whatever you want.
So, get rid of the back fat in your kitchen.

WEEK 4

You are on a right way, so you can already see good progress, congratulations!
In order to get better results, you need to do another mix before, changing the exercises.
Reduce the rest time to 15 seconds and include the cardio in play, such running, fast walking or riding a bicycle.

  • 1st Day: Mix Day 6 and Day 1 / Week 1
  • 2nd Day: Mix Day 5 and Day 5 / Week 1
  • 3rd Day: Mix Day 4 and Day 4/ Week 1
  • 4th Day: Yoga
  • 5th Day: Cardio
  • 6th Day: Do the ultimate finish: Mix Day 1, 2, 3, 4, 5, 6!
  • 7th Day: REST day.

The Complete Workout is repeated next two months, but keep the tempo of the 4th Week.

15 Foods You Can Eat a Lot of and Still Not Gain Weight

There are still foods you can consume without limitations even if you are crazy about keeping your figure. They are low in calorie, rich in fiber, satiating you without the risk of gaining weight.
Your diet should be well balanced and sensible full of various foods, here is the list of such products:
Cauliflower, broccoli and cabbage
These foods are your best friends in the fight against excess fat and weight. The consumption of cauliflower and cabbage will do wonders to your figure.
Berries: strawberry, cranberry, currant
These fruits are extremely rich in Vitamin C and also represent excellent diuretics that remove the excess water from the body. Strawberries improve your cardiovascular system and also boost your digestion.
Salad
You can consume salads in extremely large quantities. They are great source of folic acid – 1 leaf of lettuce contains 3 kcal.
Plums and apples
Plums are full of potassium and vitamin C which maintain your vessels and heart. They improve your digestion and make you feel satiated. Only 50 kcal are consisted in one apple.
Pineapple
This fruit is one of the best allies in the process of weight loss. The presence of bromelain in its content helps metabolize proteins and burn fat.
Eggs
This food can be consumed at any time of the day without the fear of gaining weight. Try to opt for boiled eggs.
Beetroot
This veggie is rich source of manganese and other nutrients. It regulates your blood sugar, drives your muscles and burn the excess fat in your body. Only 40 kcal are consisted in average portion.
Cucumber
This powerful veggie helps you get slimmer waist and figure, fights swelling and represents indispensable vegetable for people who want to lose weight.
Zucchini
Only 42 kcal are consisted in a portion of zucchini. It improves intestinal functions and normalizes salt water ratio.
Algae
This rich source of iodine prevents you from gaining weight, normalizes your hormones and helps your thyroid function normally.
Watermelon and melon
These fruits contain only 60 kcal per slice. They satiate you well and remove the excess water from the body.
Tangerines, grapefruits and oranges
Citrus fruits are definitely the best fighters in the battle against fat and excess weight. They are full of vitamin C, flavanoids and fiber. These fruits improve your overall health, help your skin, liver, digestion and satiate you.
Eggplant
24 kcal are consisted in a portion of baked or grilled eggplant. You can enjoy this savory plant without limitations.
Celery
95% water is consisted in this veggie. Thanks to its powerful diuretic properties it detoxifies the body and helps you lose weight,.
Popcorn
You can eat without fear if you fry popcorn without sugar and butter. Only 31 kcal are consisted in a cup of popcorn.

The 18-Minute Fitness Routine That Will Totally Change Your Body

The reason so many TED Talks go viral is that they’re all held to an 18-minute limit according to the linguists and neurologists, because this is long enough to matter, but short enough to not bore you to death.
Trainer Idalis Velazgues, made a video, All in 18, that embodies that very concept, delivering snappy workouts that are proven to torch fat and sculpt head-to-toe hotness in that magic-number time frame. She is the founder of her own personal-training company, IV Fitness, an ambassador for Target’s C9 Champion sports apparel line, and a self-made Instagram star. On top of everything she is a mom with little time for herself, so she specifically created each routine with busy women in mind.
The exercises are zippy, require minimal at-home equipment (a mini band and some dumbbells), and can be performed by everyone. The best part is that they target the areas women struggle with the most: thighs, middle, butt, and back of the arms.
“After having my second daughter, I went through a period of not working out as often as I used to, and I lost strength and definition in those ‘trouble’ spots. I experimented with various methods until I found that adding a resistance band to high-intensity strength-training exercises rebuilt and reshaped my body,” says Idalis.
The equipment you need for these exercises, elastic bands increase muscle activation by about 20 percent, especially in the glutes which are the biggest calorie-burning machine in your body so each rep is truly maximized. A new research from North Dakota State University suggests that the high resistance intervals may torch twice as many calories, like 26 per minute.
Here are the exercises from the All in 18 program. You should do the program two or three times a week. Perform each move in order, with little to no rest in between, repeat the routine 3 times, with a pause of 30 seconds between rounds. For extra results complete the two-part finisher and in no more than six weeks, you’ll notice your body is tighter and slimmer than ever.

THE 18-MINUTE FITNESS ROUTINE

1. BANDED KICKSTAND DEADLIFT

all in 18 workout

Stand with your feet hip-width apart, a mini band around your thighs and a dumbbell in each hand; step your left foot back and raise up onto your toes (a). Keeping a flat back, bend forward at your hips and lower your body until the weights pass your knees; squeeze your glutes (b). Reverse the movement to return to start. That’s one rep; do 12 reps, then repeat on the other side.

2. BANDED SQUAT JACK

all in 18 workout

Stand with your feet shoulder-width apart, a mini band around your thighs, and push your hips back while bending your knees to lower into a squat. Stay low as you jump both legs out as far as you can (a), then jump them back in (b), maintaining a flat back. That’s one rep; do 12 reps.

3. PLANK PUSHUP WITH DUMBBELL DRAG

all in 18 workout

 Place a dumbbell at the edge of your exercise mat, and get into pushup position with hands under your shoulders (a). Brace your core and lower onto your forearms (b), then press back up, keeping your hips parallel the entire time. Reach your left arm underneath your body to grab the weight (c), and place it at the left side of your body (d). Lower onto your forearms, then push back up and place the weight back at your right side. That’s one rep; continue alternating for 12 reps.

4. CURTSY WITH BICEPS CURL AND LATERAL FRONT-LOADED LUNGE

all in 18 workout

Stand with your feet hip-width apart, elbows bent and a dumbbell in each hand. Step your left leg back and behind your right, bending your knees to lower into a curtsy lunge (a). Brace your core and curl the weights up to your shoulders as you step your left leg out to the left; bend through your left knee and push your hips back to lower into a side lunge (b). Step your left foot in to return to start. That’s one rep; do six reps, then repeat on the other side.

5. BANDED PLANK WALK

all in 18 workout

Start in a pushup position with a mini band around both wrists (a). Brace your core as you step both feet out to the left side, then walk your left hand forward as far as possible (b). Step your feet back in and replace your left hand underneath your shoulder to return to start. Step your feet to the right and walk your right hand forward, then reverse the movement to return to start. That’s one rep; continue alternating for 12 reps.

THE FINISHER
1. Offset Reverse Lunge and Press

all in 18 workout

Stand with your feet hip-width apart, a dumbbell in your right hand and resting on your right shoulder, your left arm out to the side. Brace your core and step your left leg back as you bend your knees and lower into a lunge (a). Step your left foot back in, just a few inches behind your right, as you press the weight directly overhead (b). Lower the weight and bring your feet back to hip-width apart. That’s one rep; do as many reps as you can for 30 seconds, then repeat on the other side.
2. TWO-PLANK JACK, ONE-STAR JUMP COMBO
all in 18 workout

Start in a pushup position with hands under your shoulders (a). Brace your core as you jump both legs out to the sides (b), then back in, then out and in again. Spring your legs forward (c), and jump as high as you can as you open your arms and legs in the air, forming a star (d). Land softly and step into a pushup position to return to start. That’s one rep; do as many reps as you can for 30 seconds.