How To Lose Body Fat - 4 Key Tips

Knowing how to lose body fat is something that will shave a lot of time from your journey to achieve the results you desire. Of course it's going to take some effort on your part to reach your fat loss goals but having a "road map" to attain those goals helps a lot.

In order to have an understanding of how to make the body lose fat, it's important to know how the fat is deposited in the body. Your body needs food to acquire the necessary energy to function and feed its cells. The energy in food that your body needs is commonly referred to as calories. The more calories the food contains the more fuel the body can acquire from it. Your body must first digest the food before it can use the energy in the food. As the level of difficulty in digesting the food increases, the more the number of calories burned also increases.

Proteins, carbohydrates and fats are the three categories of fuel that the body uses. This fuel nourishes the body and keeps the body functioning. The calories that are left over end up eventually being stored in the fat cells. Your body uses a part of the food's fuel for nutrition while the excess fuel ends up being stored as fat in the "fat cells" of your body.

Fat cells are often deposited in the chest, hips and the region around your waist. As the cells become bigger, your physique acquires a doughy look. The body has a limited number of fat cells, and there is only so much fat these cells can store. Once the threshold is reached, fat begins to accumulate in the muscle lining of your arms and thighs, creating some relatively unattractive limbs.

Here are four secrets for burning fat:

1 - Eat fat burning foods

2 - Add fat boosters to your diet

3 - Increase water intake

4 - Build muscles

If you focus on these four things, you'll be well on your way to developing a beautiful toned body. The only thing standing in the way of a lean sexy physique is you. Make these fat burning tips a part of your lifestyle and you will see results in a matter of weeks. The right diet plan will show you how to combine the fat burning foods to keep your body melting away the flab. There are countless delicious recipes to make the switch painless. Add a weight lifting exercise regime and you will sculpt your body into an object of desire.

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The 5 Best Exercises To Lose Belly Fat

Getting a slimmer tummy and losing weight takes time and commitment. You have to implement a proper exercise and diet plan. Here five exercise plans to help you lose weight. You cannot expect to do every exercise all in one day, but give each one a go and see which best suits you. The best exercise to lose weight is based on two elements, what actually works and what you enjoy and can stick with.

1. Go Jogging.

The first on our list of the best exercises to lose weight is jogging. It is one of the belly fat exercises that also helps you slim down while keeping your heart rate up and giving your lungs a good work out. For most people, jogging takes them away from the hassle of everyday life, giving them much needed stress relief.

2. Going For A Swim.

Swimming is another great belly busting workout. It keeps your body hydrated and allows you to do many exercises without your body weight holding you back. Swimming is one of the best exercises to lose weight because it is effects several other parts of your body while working your waistline. Swimming helps your lungs to build stamina so that you are able to hold your breath for a longer period and it exercises your arms and legs simultaneously.

3. Resistance Or Strength Training.

Resistance or strength training is often regarded one of the best exercises to lose weight. This is due to the fact that muscles burn more calories, even while they are not working. Women are sometimes not too keen on this type of exercise as they don't want to build big muscles. But you can avoid big biceps if you concentrate on exercising the largest muscle groups of the body like the legs, back, and chest.

4. Zumba.

Attending a zumba class a few times a week can provide the best exercise to burn calories. Zumba is a Latin-based dance exercise session that is fun and easy to follow. Zumba is one of the best exercises to lose weight because in one class, you can burn up to 900-1000 calories! If you are a woman that equates to almost all but 400 calories of your daily diet and all but 700 if you are a man.

5. Cycling.

Riding your bike is another one of the best exercises to lose weight. Riding your bike gives your body a lot of variety. Biking up a hill gives you a hard workout and really makes you push yourself. Biking down a hill gives you the little bit of rest that you need. Biking not only works your abs, but your legs and arms as well. When biking, always be safe; wear a helmet, bring a water bottle and wear reflective clothing.

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How To Lose Body Fat - 4 Key Tips

Knowing how to lose body fat is something that will shave a lot of time from your journey to achieve the results you desire. Of course it's going to take some effort on your part to reach your fat loss goals but having a "road map" to attain those goals helps a lot.

In order to have an understanding of how to make the body lose fat, it's important to know how the fat is deposited in the body. Your body needs food to acquire the necessary energy to function and feed its cells. The energy in food that your body needs is commonly referred to as calories. The more calories the food contains the more fuel the body can acquire from it. Your body must first digest the food before it can use the energy in the food. As the level of difficulty in digesting the food increases, the more the number of calories burned also increases.

Proteins, carbohydrates and fats are the three categories of fuel that the body uses. This fuel nourishes the body and keeps the body functioning. The calories that are left over end up eventually being stored in the fat cells. Your body uses a part of the food's fuel for nutrition while the excess fuel ends up being stored as fat in the "fat cells" of your body.

Fat cells are often deposited in the chest, hips and the region around your waist. As the cells become bigger, your physique acquires a doughy look. The body has a limited number of fat cells, and there is only so much fat these cells can store. Once the threshold is reached, fat begins to accumulate in the muscle lining of your arms and thighs, creating some relatively unattractive limbs.

Here are four secrets for burning fat:

1 - Eat fat burning foods

2 - Add fat boosters to your diet

3 - Increase water intake

4 - Build muscles

If you focus on these four things, you'll be well on your way to developing a beautiful toned body. The only thing standing in the way of a lean sexy physique is you. Make these fat burning tips a part of your lifestyle and you will see results in a matter of weeks. The right diet plan will show you how to combine the fat burning foods to keep your body melting away the flab. There are countless delicious recipes to make the switch painless. Add a weight lifting exercise regime and you will sculpt your body into an object of desire.

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My Secret to Losing Weight: Neuromuscular Stimulation

It is no secret that most overweight people hate exercise. I get it. That was me once and it is part of the reason that week one of my Love Your Weight Loss program only asks you to get up and do something, anything as long as it is activity.

However, there is actually a science behind the simplicity of this edict. Not only do I want my clients to take control of their lives and their journey through choice, there is a clear reason why doing something, not everything, works the best.

This theory relates to the physiology of exercise, how it stimulates your body, and how your body, in turn, reacts to that stimulation. The basic premise: as long as simulation is provided, the body reacts and losing weight begins.

This is especially important for people unaccustomed to exercise. Inactivity causes the pathways between your brain and your muscles to actually 'switch off', a phenomenon known as 'lazy muscle syndrome'. Once you begin to exercise again, the switch is flipped back onto the 'on' position, but it takes time for the pathways to clear.

I like to use the analogy of a bush track for this. Just as an unused track begins to grow over with grass, so do your neuromuscular pathways. Once you begin to drive through a track again, it takes a few trips to clearly define the tyre tracks. So, too, must you repeat an action several times before establishing a clear neuromuscular link. This explains why new exercisers often find that they only get an exercise 'right' on the last rep of a set.

My term for this phenomenon is neuromuscular stimulation and I see it as a central tenant of my Love Your Weight Loss philosophy. The idea is that by constantly adding stimulation to your muscles through a varied exercise routine we not only forge new paths but keep the process interesting and new.

I 'discovered' this phenomenon through my own weight loss journey quite accidentally. Since I hated the idea of exercise, especially the boring bits of doing the same routine day in and day out, I constantly swapped things around. As a result I lost about 1.5 kg a week for 33 weeks straight. It was only later that I discovered the scientific reason behind not only the weight loss success but the absence of loose skin as a result of that loss.

But don't take my word for it. This idea of constant change is actually at the heart of the Cross Fit experience. Using a whole-body philosophy that focuses on seemingly random exercises and movement, Cross Fit has revolutionised the way people work out. And, while I do not advocate the 'go hard or go home' intensity of this program, nor the tendency for lasting physical injury related to it, I do agree with its core principles of exercise variation.

And that's it in a nutshell. The concept of doing something, anything as long as it's activity takes advantage of your body's natural tendency to adapt to change quickly. However, the 'step up' approach to exercise I take in LYWL (whereby clients start slow and gradually increase their activity) is proven just as effective as 'go hard' methods and far less dangerous, especially since it utilises the same core philosophy of varied neuromuscular stimulation.

There's good news and bad news, though. Unfortunately, the time it takes for women to create these pathways is longer than men. That's why men lose weight so much faster than women. On the flip side, no matter who you are varied stimulation is the best way to lose weight. What's more, through a varied approach to exercise, you eliminate the boredom factor of your routine and increase your long term chances of success.

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Do Weight Loss Calculators Work?

A weight reduction number cruncher is a site, portable mechanism requisition, or some type of programming that is kept tabs on weight reduction following and individual health objectives. These devices may give nourishment trackers, fitness trackers, and also formulas, and once in a while group underpin all pointed towards assisting somebody shed pounds and be healthier. Some of these apparatuses are allowed to utilize and others might require a month to month membership or enrollment charge.

These sites sway you to record everything you consume, and also what amount of physical practice you are doing. Assuming that you enter a certain objective for yourself, i.e. lose 30lbs by November, they will break down what number of calories you can consume and how frequently you may as well work out to get your objectives. This is an anything but rushed process that numerous individuals find simple to accompany and a continuous saver.

This assistance can come in numerous structures. In the event that you need assistance with nourishment utilization, a dietician may be of assistance to re-instruct healthful qualities and objectives. Provided that you need inspiration for physically working out, then an individual coach may be reached. Obviously, you should dependably counsel an essential forethought doctor to look for their guidance when updating lifestyle as well. With such a variety of individuals to call, individuals waver to change their propensities. Online weight reduction number crunchers might be an apparatus that is not difficult to utilize and approachable.

One of the best parts about online number crunchers is that measure of information that you can get from their trackers. These calorie utilization and fitness reports can effortlessly be printed out and sent to your specialist for additional qualified information. The specialists will acknowledge seeing a whole picture of what you have been attempting before they give their therapeutic assessment about your weight reduction simultaneously. This might be particularly accommodating when a patient has diabetes, high circulatory strain, or different conditions that need to be cared for oftentimes.

Weight reduction number crunchers are not for everybody, however assuming that you are needing to make genuine steps towards following your health and weight reduction then information through information could be the ideal first stage. Weight reduction number crunchers give you a spot to begin regarding investigating what is at present running on with your health and how to change it.

The primary concern is that weight reduction number crunchers are an ever more and more famous apparatus that give you a chance to enhance your health and meet your weight reduction objectives. They utilize the most recent online or portable unit provision engineering to make things less demanding to utilize.

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The Best Diet For Modelling

The states of style models have modified throughout the years. In the 60s Twiggy was the famous model with her twig such as figure and young ladies across the nation tried to imitate this youngster such as shape. However the 90s saw the conception of the supermodel with any semblance of Naomi Campbell, Cindy Crawford and Christie Turlington gracing the catwalk. These models were curvier and womanlier.

The naughties saw a change again with waif like chic hitting the runway and estimate zero demonstrates like Kate Moss assuming control over the design planet. This brought about extraordinary disputation as numerous youthful young ladies were impacted by such thin looking models and tried to starve themselves into a size zero shape.

Today gratefully mold is evolving once more, with some, not all, planners gripping bends and inviting curvier hefty measure models onto their catwalks. There is a still far to go however social order grips characteristic delightfulness and it is Ok not to be super thin.

What you consume and beverage is exceptionally critical for every living soul, particularly a model who will be picked due to how he or she looks. You should deal with your physique, skin, hair and mind. There is no utilization starving yourself to get to a size you suppose you ought to be. Yes, you have to look exceptional and stay fit as a fiddle however there is sound approach to do this and this includes activity and consuming and drinking the right sort of nourishment. Water is perfect for any model as it aides keep your skin looking junior and does considers for your hair and form. Consuming crisp foods grown from the ground and also protein and fibre is likewise extremely exceptional.

Numerous models are dependably on the go, which implies they don't have room schedule-wise to concentrate on the right things to consume. Halting quick sustenance will drastically enhance your skin, and general health and fitness by boosting your sustenance levels. These sustenances are loaded with chemicals intended to make your mind suppose you are consuming delicious exceptional nourishment, when indeed it is the shoddiest least quality sustenance you can purchase.

Craze diets and starvation are to be maintained a strategic distance from whatsoever expenses on the grounds that when you begin consuming regularly again your physique will hold any bloated and you will put weight on twice as fast. What's more you could genuinely harm your physique. Provided that you figure out how to cook you will pick up a more terrific thankfulness for the sustenance you consume and you will be headed to having the ideal model eat less for you.

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Need Motivation to Lose Weight? Try These

You need motivation to lose weight especially if you've tried several times to lose weight but have failed in all the endeavors. If you are getting fed up with your weight loss goals, then remember that it takes strong will and purposeful mind to really achieve permanent weight loss. That is why this article is created to help you get some ways to be motivated so that your weight loss would be stress free and very permanent.

To create a strong desire for permanent weight loss, you must

1. Join weight loss forums as through these forums, you will be able to get acquainted with people who are like-minded as you in their bid to lose weight. At the forums, you will meet others too who had serious weight problems but are now enjoying life free from obesity. They can be of help to you in motivating you.

2. Read more about people who were having very serious weight problems but were able to lose that weight. Their testimonials will kindle the passion and fire in you to burn the fat.

3. Set realistic weight loss goals for yourself. Set deadlines and then reward yourself if you achieve the target. You can set a goal to drop 50 pounds in 5 months. Then you can set 5 different deadlines and your real target should be to lose 10 pounds every month. Measure your weight twice or once in a month. If you do it every day, you may be discouraged, as you may not notice any significant changes yet.

4. Get friends who are like-minded as you are because "iron sharpens iron". The friends should be positive minded people who are really serious to shed those unwanted pounds permanently out of your body.

5. Reward yourself when you really achieve a weight loss goal or target you set for yourself. This is very important because, when you reward yourself, you feel happy about it and would want to do more to achieve future goals. If you fall short of your target, do not reward yourself. If possible accept punishment by denying yourself of something you like very much. If you plan a big reward for yourself, the greater the motivation.

6. You should finally know that fear is a greater motivation factor. Read more about the dangers associated with you being overweight. Make it a point to avoid the dangers at all cost, because it is a matter of life and death. Don't mind what others say, but keep on focusing on the dangers associated with being overweight and the more you focus on it, the more your mind gets stirred up and becomes motivated to lose weight.

These are enough to help you get motivated to lose weight and keep it off forever. If you combine the above methods, you can be sure you'll stay highly motivated to lose weight.

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Questions to Ask When Considering Weight Loss Surgery

The idea of having a surgery to help reduce weight holds a lot of appeal for people suffering from obesity. And surgery has often worked out where other conservative techniques of weight loss like exercise and diets have failed.

But obesity surgery by itself is not a magic wand. It can be considered a very effective tool for you to lose weight. It is very important to have complete knowledge of and realistic expectations from bariatric surgery. Hence, we have compiled a list of questions that you can ask your doctor or health professional before deciding on weight loss surgery:

Why should I go for weight loss surgery?

No doctor will usually suggest weight loss surgery as the first option. If he or she does, then it should ring alarm bells. If you have a BMI more than or equal to 35 with obesity-related conditions, you can be a candidate for weight loss surgery.

Can bariatric surgery be performed in a minimally invasive way?

Yes, minimally invasive weight loss surgery is possible. And it carries many benefits to the patient like less pain, speedier recovery, etc. But be it open or laparoscopic surgery, certain risks remain. Also, some patients, like morbidly obese patients, may not be considered eligible candidates for laparoscopic surgery.

What are the risks involved?

Be it lap band, gastric bypass, gastric sleeve, or duodenal switch surgery, they all come with risks and possible complications. A clear understanding is a must before deciding on surgery.

How quickly will I lose weight and will I put the weight back on again?

Patients lose weight rapidly up to two years after surgery. But if you eat deep-fried or high-calorie foods or eat more than you are supposed to, the weight can come back.

I have some health conditions related to my obesity. Will surgery still be an option for me?

You will be subjected to a detailed heart and lung evaluation before this question can be answered. Patients with obesity-related health conditions are advised to actually lose some weight before surgery.

Which weight loss surgery is best for me?

The lap band surgery is considered the safest among weight loss procedures, but it requires a high level of patient motivation and compliance for success. The Roux-en-Y surgery is most frequently performed and is advised for patients with a BMI of 35-55. The duodenal switch procedure has many possible complications but has long-term weight loss benefits. Ultimately, it's up to you to choose the weight loss procedure that best suits you.

Will I have to change my lifestyle after the surgery?

Yes, drastically. As we said earlier in the article, weight loss surgery cannot work miracles for you if you don't co-operate. Throughout your life after bariatric surgery, you will need to pay a lot of attention to what you eat and take nutritional supplements.

Will my mental state be checked prior to surgery?

Yes. You will be put through a psychological screening to see if you suffer from depression or other emotional conditions. If yes, you will need to address those problems before undergoing surgery.

How long will I be in surgery?

1-3 hours or 4-6 hours, if additional procedures are done.

How long will I have to stay in the hospital?

3 days, if everything works out normally. But, if complications develop, hospital stay can be a month or more.

What am I supposed to eat after the operation?

Liquid food is recommended for 2 weeks. You can then slowly graduate to regular food in the next three months. A healthy diet has to be followed according to the instructions of your nutritionist.

What is the recuperation period for weight loss surgery?

It could be 3 days or 6 weeks, depending on how active you were before surgery and what type of procedure you had. You can safely assume that you will need about 2-4 weeks off from work. Those who undergo lap band surgery get back to work within a week.

Do my family and friends also need to understand this surgery?

It's good if they make an effort to understand the procedure as they can help you with the follow-up program.

How much will weight loss surgery cost me?

The cost of weight loss surgery can range from $17,000 - $25,000, depending on several factors. Weight loss surgery in Mexico, Costa Rica, India and other medical tourism centers abroad comes at a fraction of US cost, with no compromise on quality.

What if I don't have health insurance or if my health plan does not cover bariatric surgery?

Not to worry. Patients with obesity problems are increasingly taking the medical tourism route if they are unable to afford the procedure in the US, UK, Canada, etc. Popular destinations for weight loss surgery are Mexico, India, and Belgium, to name a few.

What support will be available to help me cope after the operation?

This is a very important question because the success of obesity surgery depends on how well you are able to follow the diet and exercise plans. If you are getting your surgery done abroad, make sure you find support groups back home.

Is obesity surgery for children?

Surgery is not generally recommended for children who have not been through puberty. But pubescent children may be considered for weight loss surgery, if they are facing serious health risks because of their weight.

Will I still be able to get pregnant?

Pregnancy is not advised at least for a year after the operation.

How do I handle extra skin and stretch marks?

Many patients undergo plastic surgery to resolve the problem of extra skin and stretch marks. But, this is best done after you have reached your ideal body weight.

Is weight loss surgery reversible?

The lap band procedure is reversible, whereas stomach stapling is not. Gastric bypass procedures are generally reversible, but do consult your doctor on this.

Can I get the body of a supermodel after obesity surgery?

Bariatric surgery mainly aims to lower the immediate health risks related to obesity. You may not achieve a BMI of 18.5 to 25 - considered to be the healthy range - but you can come close, provided you comply fully.

We hope this comprehensive list of FAQs for weight loss surgery will help you arrive at an informed decision. Losing weight through obesity surgery is not easy, but can be accomplished, if you wish to.

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How Often Do We Need Sex, and Will It Have a Negative Affect on Us Before a Workout?

Sex and testosterone levels

It is no secret that increased libido and a constant desire of sex is associated with increased levels of the hormone testosterone. Testosterone is the main hormone for muscle growth, and when you have low levels of it, building muscle is almost impossible.

Playing a sport increase testosterone levels, which leads to an increase in sexual activity and spontaneous erections and desire for sex is a direct indicator of high levels of this hormone.

How many times a week do we need sex?

Studies by Zhejiang University, carried out on 28 students showed that the absence of ejaculation for 6 days produced stable testosterone levels, and then sharply decreased on day 7 and decreases significantly with each subsequent day.

This suggests that a healthy male body requires weekly ejaculation - in other words, sex or masturbation.

Effect of masturbation on the muscle

High levels of testosterone and a related desire for sex without realization of that desire leads to an increase in the stress hormone cortisol, which destroys muscle. It is produced during sex, but hormone prolactin stops this process.

Given that prolactin is produced after sex or orgasm, it does not matter if you have sex or masturbate, as long as you orgasm. Actually, this is yet another confirmation of the fact that masturbation is not harmful, but even useful!

Influence of sex on muscle

Male semen contains a lot of zinc, which the body loses during each ejaculation. Given that zinc is involved in the production of testosterone, without sufficient intake of this mineral, testosterone levels will decline.

The recommended daily intake of zinc - from 10 to 30 mg per day, depends on age and activity. Large amount of zinc are found in bran and germinated wheat grains.

Is sex useful before a workout?

As we mentioned, after sex, men produce hormones prolactin and oksitatsin - they have relaxing effects on the body, improve mood, relieve depression, but, unfortunately, lower libido and testosterone levels.

It is not recommended to have sex or masturbate in the period of 4-5 hours before playing sports and especially not before strength training. Lethargy, weakness and low testosterone levels are not the best assistants!

Sex after training

There are scientific studies, which show that the body needs a male ejaculation about an hour after the end of training. The theory is that it helps improve the immune system and speeds up recovery.

In addition, testosterone levels at this time are at their maximum, which has a positive effect on sexual desire.

Having sex to lose weight?

One of the most common issues associated with sex - is how many calories are burned when doing it. In fact, during sex, not many calories are being spent- only about 300 calories per hour.

But, as already mentioned, sex has a positive effect on male hormone levels, which are responsible for muscle growth and fat-reduction. Thus, sex can be very helpful.

***
Scientific studies show that even a week-long abstinence from sex or masturbation has a negative impact on testosterone levels. Therefore, it is important to ejaculate and reach orgasm at least every seven days.

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7 Sustainable Diet Secrets

1. Use the KISS principle, Keep It Simple Silly. The idea of simplicity when it comes to losing weight may come as a surprise because we get lost in the drama of our diet story. The do and don't rules, restrictions and limitations of a quick fix diet abound when we're confronting those extra 20 pounds and are desperate to lose it. And I understand reacting in crisis mode having been there myself one too many times.

But there's a mindset worth nurturing that will help you every day, crisis or not, to make simple changes that take almost no effort yet benefit the bottom line, your weight. After all, weight gain comes down to a simple idea. More calories in than needed, the excess is stored as fat. It doesn't get more complicated than that and yet many women forget or overlook applying the Kiss idea in their daily lives especially regarding eating.
What are some ways you can use kiss as your guide. cut down on consumption, lose weight and rethink how you eat and manage your diet?

2. Try applying flexibility, be open to creativity and be willing to switch high impact foods and drinks to lighter substitutions you can self-create. When you decide to eat something that's high impact, resist for a moment and ask yourself how you can tone it down, maybe substitute or leave something out so you can control your own story. Keep in mind, whatever you choose to action for yourself that improves an outcome is proactive and sharpens your awareness. There are many opportunities every day to apply Kiss. For example:

3. In coffee, Frappuccino's, Caffe Mocha, Latte's, Smoothies, Alfredo's, switch to no-fat milk without whipped cream. Get only one pump of the flavored syrup, or ideally, switch to the sugar free syrup. Instead of all these high impact drinks that distract from the pure pleasure of a great tasting coffee, why not return to the basics and add your own signature flair? Try a double espresso with nonfat foam layered right to the top. Sprinkle cinnamon and nutmeg atop the foam, some low or no fat milk, mix and presto, a delicious low calorie foamy drink without a big impact. Experiment and enjoy how great the pure taste of coffee is when its not buried under other stuff.

By the way, cinnamon helps the body regulate your intake of sugar. It helps to prevent sugar spikes by moderating sugar's release into the blood. That's not a license to overload on sweets, it's just a tip t0 know and use to help moderate sugar absorption.

4. In drinks: replace high sugar sodas, shakes and juices with sparking water or plain water with lemon. Lemon naturally balances the body's Ph levels. Try club soda, preferably salt or sodium free, seltzer, plain iced or hot tea with a sprig of mint or cinnamon stick, fresh squeezed carrot or fresh squeezed orange juice. Sugar free Kool-Aid or sugar free Lemon-Aid works.

Important point about sugar --it's in almost everything. Read the food labels and be aware of where and how the foods you buy and eat are impacting your health and your weight. Soda and big gulp sodas overload your body with empty calories, carbs and sugar and because sodas have high phosphorus content, they tend to lower calcium levels which weakens bones, a huge red flag for women especially over 40.

5. In fast foods: You can still order a fun meal only with a slightly lighter impact. Here's some suggestions for saving calories at some of the more well known chains.

KFC - replace fried chicken, crispy and extra crispy for grilled. Grilled is delicious and saves on calories, fat and sodium. The chicken meal with corn, mashed potatoes and gravy with biscuit is just as delicious getting grilled and deleting the gravy from the potatoes. You won't even notice and every little bit of calories saved helps. This includes not using butter on the corn or biscuit. You don't need it since KFC has the best, sweetest corn by itself and their biscuit plain is outstanding. These are simple adjustments that you can make that do not affect how you experience your meal..it still tastes great and is fun to eat with a little less impact on your bottom line, calories in.

McDonald's, Burger King, Wendy's. The Big Mac's or double cheeseburgers, bacon and cheese meat or chicken combos can be enjoyed without the bread. Yikes, am I kidding? No. Remember you're being flexible so ask for a knife and fork, toss the bread and be surprised how easy it is to do. Or if that isn't imaginable right now for you, how about a compromise? Eat it open faced. Toss half the bread, the top half. Really satisfying with fewer carbohydrates, calories and sodium. Substitute fries for a salad or donate half your order of fries to the trash bin if you can't resist them without feeling deprived.

Wendy's - instead of french fries, get a baked potato and top it with a little ketchup and eat it with a spoon. You'll hardly notice the "fried" is missing from the all potato taste.

Remember the drill at any restaurant, fast food or home --grilled, baked or broiled to replace fried.
5. Sweets. Switch sugar intensive desserts for fresh fruit salad or angel food cake topped with fruit. You save on calories and sugar and give your body the natural fiber in fruits. Plain yogurt, cinnamon, raisens and sliced banana works in any combo, or vanilla yogurt over angel food cake with fruit.

The amounts of sugar in foods today is amazing and startling as you will appreciate the more you pay attention to food labels. The equation to remember is 4 sugar grams equals one teaspoon of sugar. For example, a 12 oz. can of soda has 39 grams of sugar or almost 10 teaspoons of sugar in one can. Wild Cherry soda is 42 grams or 10.5 teaspoons of sugar per can. Smoothies start at 30 grams and up and you'd better sit down for this one, all the specialty coffees and drinks in Venti size without whip range from 71 to 82 grams of sugar and Green Tea Frappuccino Venti no whip weighs in at 86 gr. Is that insane? Think about and visualize 23 teaspoons of sugar before you indulge.

6. Flavor enhancements: Request sandwich dressings, special sauces, mayonnaise, barbeque, salad dressings, honey, butter, syrups, gravies, cheese and cream sauces by any name, including the Alfredo on fettucini, benedict sauce on eggs, as a side dish. Do you think restaurants or fast food chains have a clue or even care if they've added hundreds of high fat, high cholesterol, high sugar, high calorie, high sodium amounts to your meal? No.

These sauces, etc. are big on flavor and a little goes a long way. Put it on the food yourself, lightly, and be in control. Try it. The point is to help yourself shave off calories doing little things that really do matter and are easy to implement. It's no big sacrifice doing anything on this list, is it? Small improvements every day accumulate big rewards. Little things matter, because they do affect and change outcomes over time.

These are small steps you can take every day. Add some of your own as you remember you don't have to do without, you just have to do it smarter. Try it. If you want to learn more about smarter not harder diet tips and tricks, go to my website Diet-Bailout and sign up for a free 17 page chapter of my eBook that will change your life and your weight.

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