xo L

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• Exercising has been proven to help with a variety of ailments, including sleeplessness.  Morning or afternoon workouts are best, as you don’t want to exercise for at least 3 hours prior to bedtime.
• Get some morning sunlight. Your internal clock starts to wake up and regulate itself. Sunlight between 6 and 8:30 am is best.
• Managing your stress can help rid your mind of obsessive and upsetting thoughts that can creep in as you are replaying your day in your head right before you fall asleep.
• Take naps if you need them. Make sure they are less than 30 minutes and before mid-afternoon in order to keep your regular sleep rhythm.
• Eat healthy and have a routine. Although most Americans eat a large dinner, you’ll find it’s best for your digestion and sleep if you eat a large breakfast, moderate lunch and smaller dinner (at least 2 hours before bed). Reduce caffeine and alcohol, and drink most of your fluids before dinner.
• Establish a ritual. Preparing your body for sleep and keeping the same sleep/wake times will help you fall and stay asleep longer. Get rid of electronics in the bedroom, and keep the temperature lower at night.

Follow for more tips <3

xo L

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B-vitamins are needed by your body for optimal metabolism; B12, B5 and B6 are needed for the breakdown of carbohydrates, fats and proteins.UMM.edu says B12 is used in digestion, absorption, elimination, respiration, circulation and temperature regulation. You also use B12 to form red blood cells, which carry oxygen throughout your body, fueling your muscles while you exercise. Including B5, or pantothenic acid, in your supplement regimen may also be helpful as it is essential in producing,transporting and releasing energy from fats, according to Vitamins-nutrition.org. Vitamin B6 is also needed for energy production, as well as nerve and muscle health, and plays an important role in optimal thyroid function.
  

xo L

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31. Watch less television 
Adults who halved their television viewing time (by using an electronic lock-out system) not only burned an extra 119 calories per day, but did so without altering what they ate.

32. Lift up 
Rise up on the balls of your feet and then lower yourself down again. “I do this little Pilates move everywhere,” says McGee.

33. Build up your abs 
Do intense bursts of engaging your abs tightly. If you think you can only do 30 seconds, push for 40, says Da Costa.

34. Drink a few cups of strong green tea every day 
In addition to caffeine, green tea contains catechin polyphenols, plant chemicals that may also boost metabolism, according to a study from the University of Geneva in Switzerland.

35. Heat things up 
“Some studies show that spicy food can temporarily increase metabolism,” says Slayton. Try red pepper flakes on salad.

36. Work your legs a bit 
“If I’m stuck in a seat, I do small knee lifts, almost like I’m marching in place,” says McGee.

37. Eat salmon 
Salmon eaters lost significantly more weight than beef eaters in a study, even though the calories consumed were equal.

38. Pop a pill 
People taking supplements with glutamine after meals burned an average of 20 more calories than those taking a placebo in a study at Iowa State University in Ames.

39. Keep your blow-dryer at the health club 
“I have a client who swears that this motivates her to work out,” says Slayton.

40. Eat the peel 
“It takes the body more energy to break down fiber-rich foods, like the skins of fruits and vegetables,” says Wellington.

41. Get busy 
Most couples burn an average of 300 calories an hour while they’re having sex.

42. Go coconuts 
People who replace oils and fats like animal fats and sunflower oil with those containing medium-chain fatty acids, such as coconut oil, lose more body fat.

43. Drink oolong tea 
Gullo suggests this to his clients because some studies have shown it can increase metabolic activity by as much as 10 percent.

44. Don’t snack in the car 
Experts say it’s a hotbed of mindless eating and excess calorie consumption.

45. Swing your arms 
“The more parts of your body that you use simultaneously, the more you burn,” says Zukerman.

46. Snack when you drink 
Alcohol paves the way for overeating. Snack before you go out for drinks, says Slayton — or at least eat a few olives when you’re at the bar.

47. Clean up 
When you’re wiping down the counter or washing the car, really stretch out, says Peterson. “Use both hands and make large circular motions, like you’re the Karate Kid.”

48. Buy some crackers 
“High-fiber, low-starch foods, such as GG Crispbreads, create a film on the intestinal lining that blocks the absorption of other calories,” says Gullo.

49. Sit up 
When watching TV, “get in the habit of holding your body straight,” says Slayton.

50. Don’t forget dairy 
Wellington says, “Researchers believe that low-fat dairy inhibits fats from being stored.”

Follow for more tips <3

xo L

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21. Sleep better 
A poor night’s sleep causes people to chose less-nutritious foods, according to a study at the University of Pennsylvania. Another study showed that sleep-deprived people simply move less.

22. Walk and talk 
Don’t sit still when you take a phone call. At work, wear a headset.

23. Switch sides 
Whether you’re carrying a heavy bag on your shoulder or a child on your hip, “swapping sides every five minutes works more muscles,” says Peterson.

24. Pick up the pace 
Listen to fast songs, such as “Closer” by Ne-Yo, says Ruth Zukerman, co-owner of Flywheel Sports, a cycling studio in New York City. “The beat forces you to keep a calorie-burning pace, especially when walking or taking stairs.”

25. Cook your own food 
“It’s often healthier, and by the time you’ve made a meal and cleaned up, you’ve been on your feet a half-hour more than you would have waiting for takeout,” says Slayton.

26. Go on a date. 
Women tend to order foods with fewer calories when dining with a man (who’s not a long-term significant other), compared with when they eat with other women, according to a study conducted at McMaster University in Hamilton, Canada.

27. Avoid eating lunch at your desk 
If you must, have a quick bite, then go for a short walk.

28. Always carry a snack 
Try nuts, low-calorie bars, or a piece of fruit. Eating frequently keeps your metabolism up (and reduces the odds that you’ll wind up a victim of the vending machine).

29. Wear stilettos 
“Every few days, I’ll wear the highest heels I own,” says Decker. “It helps tone my legs, because they work different muscles in my calves and thighs.”

30. Relax 
Stress causes the body to release cortisol, which causes more calories to be stored as fat, especially in your abdomen.

follow for more tips <3

xo L

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11. Fill up on fiber 
Low-carb, high-fiber foods take more time to digest than other foods, leaving you feeling fuller longer and less likely to snack, says Gullo. He suggests spinach, broccoli, asparagus, and cauliflower.

12. Go out of your way 
At work, take the long way to the restroom — or even go up one flight of stairs.

13. Fidget 
You can burn up to 350 more calories a day than someone who remains stationary, according to a study at the Mayo Clinic. The impulse to fidget may be hardwired, but nonfidgeters can imitate it: Tap your feet, pace, or move restlessly in your seat.

14. Stash flats in your bag 
“My clients aren’t going to slip on sneakers to go home, but there is a happy medium,” says Slayton. “You might not run a marathon in ballet slippers, but at least you can move quickly.”

15. Don’t eat late at night 
It can interrupt sleep, according to Wellington, and may induce you to skip breakfast — bad for your metabolism.

16. Straighten up 
“Good posture not only makes you look taller and leaner, but it strengthens your abdominal muscles,” says Brooklyn Decker, the model on the cover of this year’s Sports Illustrated swimsuit issue.

17. Drink more 
Dehydrated people experience a drop in their metabolic rate. Drinking water throughout the day caused metabolic rates to increase by about 30 percent in a German study. The goal: eight cups a day.

18. Beware of sugar 
It triggers the body to release insulin, which then either transplants sugar to the cells to be used as energy — or stored as fat, according to Jorge Cruise, author of “The Belly Fat Cure” (Hay House).

19. Squat 
When you pick up something from the floor, keep your back straight and bend at the knees, not the waist. “This protects your back and tones your legs,” says Peterson.

20. Chew gum 
It burns a few calories — and it keeps you from mindlessly grazing, especially when you’re cooking, says McGee.

Follow for more tips <3

xo L

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1. Take vitamin D 
Women who were deficient in it lost weight more slowly in a study in the British Journal of Nutrition. Stephen Gullo, a weight-loss expert in New York City and author of “The Thin Commandments” (Rodale), recommends 2,000 milligrams daily.

2. Drink coffee/tea
Studies have found that caffeine increases the rate at which you burn calories, according to Susan B. Roberts, author of “The ‘I’ Diet” (Workman) and a professor of nutrition and psychiatry at Tufts University in Boston.

3. Sleep more 
Getting fewer than four hours of sleep over an extended period of time slows the metabolism. Experts recommend aiming for between seven and nine.

4. Do things by hand 
Wash your dishes, vacuum, or cook dinner. “We consider it a luxury to have tasks done for us, but doing some of these for yourself takes considerable energy,” says Slayton.

5. Wear a basic pedometer 
“Every week, aim to take a few more steps than you did the last week,” says Wheelock.

6. Eat lightly and often 
“For most people, the body uses up more energy digesting smaller meals every few hours than by eating the same number of calories in two or three sittings,” says Chrissy Wellington, a nutritionist at Canyon Ranch in Lenox, Massachusetts.

7. Move briskly 
“Walk like you’re late for a meeting,” says Gunnar Peterson, who trains Jennifer Lopez in Los Angeles.

8. Laugh 
“It burns up to 50 calories if you laugh for 10 to 15 minutes per day,” says Adelino Da Costa, owner of Punch Fitness Center in New York City.

9. Eat breakfast 
“You send your body a signal that you’re not starving, so it starts burning fat — even when you’re just doing normal activities,” says Peterson. He suggests eating scrambled egg whites or oatmeal with fruit.

10. Time yourself 
Spend the last five minutes of each hour (set your computer timer) up and moving around, says Kristin McGee, a New York City yoga and Pilates instructor.

Follow for more tips <3

xo L

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Whether you’ve put weeks, months or years into your weight-loss efforts, there’s no doubt you’ve worked hard to reach your goal. But maintaining your weight loss means making a lifelong commitment to staying active, being mindful of your diet and making the lifestyle changes that will help prevent you from gaining back the weight.

Step 1

Experiment with new foods and recipes to keep your diet from becoming mundane. Having low-calorie staple meals to rely on can help you maintain healthy eating habits, but eating the same thing every day can quickly become boring and make higher calorie foods seem extra tempting.

Step 2

Discover new ways to stay active. Exercise is key for keeping your weight down, but it’s virtually impossible to maintain an exercise routine long-term if you dread it every day. Take different classes at the gym, try some new exercise videos, join an adult sports league, recruit a friend to be your workout buddy or play a daily game of soccer with your kids in the backyard.

Step 3

Use a support system. Finding support like a regular weight-loss group meeting can help you stay focused on your goal and overcome hurdles that make weight maintenance difficult. A study conducted by the National Weight Control Registry and cited by the University of Chicago Medical Center found that participants who lost weight and continued to attend regular meetings for a year maintained their weight loss, while those who didn’t attend a support group gained back nearly half the weight they had lost.

Step 4

Weigh yourself weekly so you can take action before a few extra pounds lead to major weight gain.

Step 5

Enjoy occasional diet indulgences and “slip-ups” without letting them completely derail your progress or using them as an excuse to go on an eating binge.

Follow for more tips <3

xo L

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i know this is completely irrelevant to my weight loss blog but i just had to share it..

If we could shrink the earth’s population to a village of precisely 100 people, with all the existing human ratios remaining the same, it would look something like the following:

There would be:

• 57 Asians
• 21 Europeans
• 14 from the Western Hemisphere, both north and south
• 8 Africans
• 52 would be female
• 48 would be male
• 70 would be nonwhite
• 30 would be white
• 70 would be non-Christian
• 30 would be Christian
• 89 would be heterosexual
• 11 would be homosexual
• 6 people would possess 59% of the entire world’s wealth and all 6 would be from the U.S.A.
• 80 would live in substandard housing
• 70 would be unable to read
• 50 would suffer from malnutrition
• 1 would be near death; 1 would be near birth
• 1 (yes, only 1) would have a college education
• 1 would own a computer

When one considers our world from such a compressed perspective, the need for acceptance, understanding and education becomes glaringly apparent.

The following is also something to ponder…

If you woke up this morning with more health than illness…you are more blessed than the million who will not survive this week.

If you have never experienced the danger of battle, the loneliness of imprisonment, the agony of torture, or the pangs of starvation … you are ahead of 500 million people in the world.

If you can attend a church meeting without fear of harassment, arrest, torture, or death…you are more blessed than three billion people in the world.

If you have food in the refrigerator, clothes on your back, a roof overhead and a place to sleep…you are richer than 75% of this world.

If you have money in the bank, in your wallet, and spare change in a dish someplace … you are among the top 8% of the world’s wealthy.

If your parents are still alive and still married … you are very rare, even in the United States and Canada.

If you can read this webpage, you are more blessed than over two billion people in the world that cannot read at all.

Source: http://www.qsl.net/w5www/something.html

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Breakfast: 1 cup vector or fiber one cereal with skim milk

Mid morning snack: 1 low fat yogurt with fresh fruit

Lunch: salad or wrap or lean meat or vegetable soup (occasional whole wheat pasta or rice)

Mid afternoon snack: piece of fruit or veggies and hummus or smoothie containing yogurt, fruit and skim milk
 
Dinner: salad or wrap or lean meat or vegetable soup or stir fry (occasional whole wheat pasta or rice)

Bedtime snack: air popped popcorn

Drinks: WATER, SKIM MILK and GREEN TEA only!
This works out to be about 1,200 calories a day :)

xo L

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1. Exercise with more intensity or workout harder

For example…

• If you can’t lose weight walking at 3 mph then try walking faster at 3.5 mph or try walking up a hill to increase intensity and even though you may have lost weight in the beginning doing simple weight loss activitieslike walking…

You may HAVE TO exercise with more intensity to keep losing weight so…

• You can do more intense weight loss activities like Intervals or…
• You can wear a Weight Vest

  

  or a bookbag weighing 10-to-40 pounds while you workout or…
• You can use heavier weights when you do fat loss workouts like thesledgehammer workout or the get ripped at home workout here

2. Make changes to your workout routine every 2-to-4 weeks…

If you’ve been doing the same exercise everyday then over time…

• YOU & YOUR body will get used to the same exercise you’re doing and you’ll burn less calories making you lose less weight so…
• You need to trick your body into losing weight again by doing anew weight loss workout every 2-to-4 weeks (or every week or even everyday) and here’s a real world example of how this works…

I knew a lady who lost 25 lbs. walking on a treadmill everyday but after about 2 months she stopped losing weight so I told her to start doing something different like the Elliptical machine and she lost 7 pounds in her first 2 weeks after switching over to the Elliptical machine.

3. Workout longer

Basically…

• If you’re not losing weight anymore by walking for 30 minutes… Then you need to start walking for 45 minutes and…
• Once you get to a point where you’re not losing weight doing the same exercise for 60-to-90 minutes…
• You’ll then need to Exercise harder, Do a Different exercise (See #1 & #2 above), Do your exercises more often and/or workout twice a day (See #4 & #5 below).

4. Workout more often

Basically if you’re walking 2 times a week and not losing weight then you need to start walking more than 2 times a week.

5. Workout twice a day

If you have time…

• You can workout twice a day to increase your metabolism by working out in the morning on an empty stomach to burn more fat and then working out again in the evening and…
• You don’t have to workout in the morning & the evening only - You can workout at lunch and after dinner or Look at fast weight loss tip #1 and just so you’ll know…
• Many Celebrities, Athletes, Bodybuilders, & Models workout twice a day to help them lose their last few pounds of fat to make them look their very best.

6. Beat your last weight loss workout (do better than your last workout)

The quickest way to lose weight is to keep beating your last workout by pushing yourself more & more each time even if it’s only by an inch so…

• If you make each workout you do tougher than the last workout you did by doing any combination of numbers 1-thru-5 above…
• You’ll lose weight much faster than someone who does the same exact workout every day because your body will never get used to what you’re doing.

7. Make sure you’re eating right to lose weight

• Go here to see if you’re eating the right amount of calories to lose weight&…
• See if you’re eating mostly weight foods while avoiding these bad foods&…
• Make sure you’re not cheating too much on your diet.

8. Eat a little less

If you lost 10 pounds eating 1800 calories a day then you may need to eat 1700 calories or lower to break out of your weight loss plateau and lose weight faster because…

Your body needs less & less calories to maintain your NEW weight after losing weight so you’ll need to eat less (even less than what you ate to lose weight at first) to keep losing weight and…

• You don’t want to go extremely low and eat less than 1000-to-1200 calories (See why Very Low Calorie Diets don’t always work)

9. Eat a LOT less if you’re on a very low calorie diet (VLCD)

If you’re on a very low calorie diet of less than 1000-to-1200 calories and you’re not satisfied with how fast you’re losing weight then…

• You’ll simply have to eat less or starve yourself even more to speed up your weight loss and…
• You should only do this in case of a weight loss emergency where you need to lose a lot of weight as fast as possible before a special occasionbut realize if you follow this tip…
• You’ll probably gain back all the weight you lost and more after finishing a VLCD.

10. Get off your Very Low Calorie Diet (VLCD):

Staying on a VLCD for too long can cause your metabolism to slow down to a point where you’re losing way less than 1-to-2 lbs. a week or nothing at all so…

• You need to get off your VLCD and switch over to a normal weight loss diet & exercise plan because…
• This will speed up your metabolism to help you permanently lose 1-to-2 lbs. a week and at first…
• You may or may not gain some weight back when you switch from a VLCD to a normal weight loss diet & exercise plan but…
• You’ll eventually lose any weight you gain back after finishing a VLCD with a normal weight loss diet & exercise plan and better yet…
• You’ll consistently lose 1-to-2 pounds a week (or 10 pounds every 4-to-6 weeks) and keep it off without worrying about gaining it back and you can always use the other tips on this page if you hit a weight loss plateau.

11. Keep track of how many carbs, protein & fats you eat

A good starting point is to have a diet that is 50% carbs, 30% protein & 20% fat and…

• You can try eating less carbs and more protein to help you lose weight faster but don’t go on a diet that is so low in carbs that you can’t stick to it long enough to keep the weight you lose off permanently OR…
• You can try eating more carbs to help you lose weight faster but generally…
• Make sure 40-to-60% of your diet is carbs, 30-to-40% protein & no more than 20%

12. Workout While Glycogen depleted to burn fat faster

See how to burn more fat while working out for more info but this is a good fat burning trick you should only use if you have less than 10 pounds to lose.

13. Make sure you’re not bloated or carrying any excess water weight

Drink more water by getting rid of your bloated stomach and excess water weight which causes you to put on “false fat” which makes you look fatter than you really are.

14. You may be gaining muscle while losing fat

If you’re starting to look better, look slimmer or if your clothes fit better even though you’re weight loss scale says you haven’t lost any weight then the GOOD NEWS is…

• You’re losing ugly body fat while gaining or maintaining the sexy muscles you have and this is a good thing because…
• You shouldn’t worry about NOT losing 10 pounds when you look 10 pounds slimmer because of the fat you burned and the muscle you’ve gained so…

15. Be patient

See how fast you can really lose weight here but remember this…

• The closer you are to your weight loss goal = The longer it’s going to take to lose your last 10, 20, or even 30 pounds and…
• The further away you are from your weight loss goal and/or the more overweight you are = the faster you can expect to lose weight at the start of any weight loss program but whenever you hit a weight loss plateau…

xo L

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1. caffeine: drink green tea or black coffee before and after meals, the caffeine will give you an energy boost making you feels like you dont need to eat as much
2. chew gum: chewing gum will give you some flavor and help to trick your brain into thinking you’ve eaten
3. drink water: drinking LOTS of water can fill up your stomach making you feel less hungry
4. eat high fiber foods: high fiber foods keep you feeling full longer but arent high in calorie
5. distract yourself: find distractions, they could be anything from painting your nails to cleaning/reorganizing your room or looking at thinspo
6. think before you eat: picture your dream body and ask yourself if its really worth giving up on for one piece of cake
7. always have thinspiration: post inspirational quotes or pictures on your fridge/in your room

follow for more weight loss tips <3
like me on facebook @ http://www.facebook.com/pages/Healthiness-Happiness/103191106492417

xo L

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some tips i have that should help you start to lose weight are:

eat every 3-4 hours, dont wait longer than 4 hours..eating small amounts frequently will keep your metabolism running quickly, which will help you to burn more calories

you should be eating mostly fruit and veggies, and avoid bread, pasta, cheese (high carb foods) as well as juice, pop, candy (high sugar foods)

if you arent already, start counting calories. aim for around 1,200-1,500 calories per day. if its helpful for you then write down everything you  eat along with the calories in a journal.

stay hydrated. drink 8 cups of water per day to flush toxins and reduce water retention.

an underestimated but great way to lose weight is lifting heavy weights. try out 20lb weights and do about 5 reps, 3 times with breaks in between each set. heavy weight shock your muscles and help to burn a huge amount of calories.

run intervals. sprint as fast as you can for as long as you can and then jog for a few minutes until you’re able to sprint again, repeat this pattern multiple times. interval running burns the most calories.

http://exercise.about.com/cs/weightloss/a/weightplateaus.htm this website will explain weight loss plateaus which may be something you run into when you do start losing weight.

xo L

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“1 pound of fat is 3,500 calories. if you want to lose 1 pound a week, just burn 500 calories a day more than you eat. weight loss is a science, not magic.”

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First, ask yourself whether you’ve set a goal weight that’s too low — your body may be telling you that the weight would be hard to maintain. If you’re sure you need to keep losing, remember that the final 5 pounds are very different from the first. The more weight you drop, the fewer calories your body needs — so it becomes harder to create the deficit required to slim down. Aim to shed 2 pounds a month (instead of per week, like you did when you had more to lose) by burning 250 more calories than you consume every day. Here’s how: Shave 100 to 150 calories off your daily diet (skip your nightly glass of wine, for example) while you also burn an extra 100 to 150 calories (jog for 10 minutes more or take three 10-minute walks throughout the day).

xo L

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1. Eating breakfast helps you lose weight: Eating breakfast stimulates metabolism and signals the body to start using fuel, instead of hoarding fuel. When you skip meals, however, the body goes into lock-down mode, burning far fewer calories. 

2. Skipping breakfast is tied to being overweight
Studies have shown that breakfast-skippers – of all ages – are more likely to be overweight than regular breakfast eaters. 

3. You’ll have more energy
Food literally provides you with energy. When you start your day on nothing, you’re running on empty. But if you eat up, you’ve got what you need to make it through your workday, and, hopefully, a lunchtime gym session, too!

4. You’ll feel smarter
Eating breakfast provides an energy boost to the brain for mid-morning alertness and performance.

5. You’re less likely to cheat on your diet
Spacing your calories throughout the day at regular intervals is better than going through a starve-binge routine each day. Don’t deprive yourself of breakfast – or other meals for that matter – or you may just find yourself losing control later in the day.

Follow for more weight loss tips <3

xo L

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1. Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
2. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
3. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
4. Switch sides, bringing the left elbow towards the right knee.
5. Continue alternating sides in a ‘pedaling’ motion for 1-3 sets of 12-16 reps.
   
   

   

6. Lie on the ball, positioning it under the lower back.
7. Cross your arms over the chest or place them behind your head.
8. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
9. As you curl up, keep the ball stable (i.e., the ball shouldn’t roll).
10. Lower back down, getting a stretch in the abs, and repeat for 1-3 sets of 12-16 reps.
    
    
    

    

11. Lie on the floor and extend the legs straight up with knees crossed.
12. Place your hands behind the head for support, but avoid pulling on the neck.
13. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
14. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
15. Lower and repeat for 1-3 sets of 12-16 reps.
    
    

    

16. Lie on the floor and place hands on the floor or behind the head.
17. Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or crossed.
18. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
19. Lower and repeat for 1-3 sets of 12-16 reps.
20. It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

xo L

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B.Y.O.S. (Bring Your Own Snack)

Pack a healthy, cravings-killing option, two part-skim string cheeses or a low fat yogurt. They’re low in calories but loaded with filling protein.

But Keep Treats Hidden

Outta sight, outta your mouth. Instead of keeping your afternoon snack out on your desk (where—let’s be honest—it probably won’t last till 3 pm,) put it away in your filing cabinet or the office fridge.

Squeeze Your Butt 

Just because you’re literally sitting on your ass all day doesn’t mean you can’t work your glutes. Contract the muscles in your rear and hold for five seconds, then relax for five seconds. Do this four times. You’ll have a tight bum in a few weeks.

Tone Your Abs Deskside

Adjust your computer chair so that your hips are an inch or two above your knees. Then lean forward so that your chest is above your hips and clench your shoulder blades, so your chest pushes forward. This simple move engages your core muscles, so you’re on your way to building a sixpack.

Do Leg Lifts on the DL

Few bosses or teachers are gonna let you take a break so you can do squats or laps. So try this undercover—or rather, under-desk—move: Sit up tall and place both feet flat on the floor. Straighten one leg so it’s parallel with the floor, flex that foot, and hold for five seconds. Lower it slowly (taking five seconds to get back to resting position) and repeat with the other leg. A dozen lifts throughout the course of the day is enough to give you tighter, more toned legs.

Follow for more tips <3

xo L

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Pick it: Dried Apricots - take up less room in the stomach, so they tend not to bloat the belly. pack a 1/2 cup serving into a baggie.

Kick it: Protein bars - contain sugar alcohols that may cause gas and bloating because they are poorly digested in the intestine. 

Pick it: Green Soybeans - with a pinch of sea salt will satisfy salty cravings with very little calories.

Kick it: French Fries - double the hit of salt and fat. salt results in major bloating.

Pick it: Roasted Almonds - contain fiber which curbs appetite. 

Kick it: Pretzels - can cause bloating, gas and water retention due to high salt content.

Follow for more tips <3 

xo L

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Bananas: Love ice cream, but want something more nutritious (with a fraction of the calories)? Freeze bananas and then blend them for a yummy banana soft serve.

Spinach: Add a handful of spinach to your chicken parm, sandwich, smoothie, omelette…you get the idea. It’s loaded with fiber, antioxidants, vitamin A, and cancer-fighting flavonoids, among other things, so you’re getting a serious nutritional boost.

Flax Seed: Sprinkle flax seeds in your burger meat, smoothies, and pancake batter, etc. They have a delish, slightly nutty flavor, so you’ll get a nice serving of fiber and heart-friendly omega-3s with a subtle flavor kick.

Veggies: Grate or dice veggies into any type of sauce you’re making. Zucchini, squash, carrots, and onion go great with tomato sauce—and they make it look prettier.

Greek Yogurt: Morph it into an icy treat! Mix Greek yogurt and fresh diced berries in bowl. Spoon into popsicle molds (or ice cube trays) and place a popsicle stick in the middle. Freeze for at least 4 hours to ensure the proper texture.

Almonds: Carry a 100-calorie pack of almonds in your bag all the time for when you get the urge to snack. It’s way healthier than chips or candy. You can even season them with a little cinnamon or garam masala.

Chia Grain: Swap your pasta noodles for ones made from chia grain. These are packed with fiber, which help fill you up.

Follow for more weight loss tips <3  

xo L

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When the body is focused on processing alcohol, it is not able to properly break down foods containing carbohydrates and fat. Therefore, these calories are converted into body fat and are carried away for permanent storage on your body.

Drinking may help induce sleep, but the sleep you get isn’t very deep. As a result, you get less rest, which can trigger you to eat more calories the next day. Alcohol can also increase the amount of acid that your stomach produces, causing your stomach lining to become inflamed. Over time, excessive alcohol use can lead to serious health problems, including stomach ulcers, liver disease, and heart troubles.

Alcohol actually stimulates your appetite. While you might be full from a comparable amount of calories from food, several drinks might not fill you up. On top of that, research shows that if you drink before or during a meal, bothyour inhibitions and willpower are reduced. In this state, you are more likely to overeat—especially greasy or fried foods—which can add to your waistline.

Alcohol can easily be the enemy when it comes to weight loss. It adds extra calories to your diet, encourages you to eat more food, and alters the normal digestive process. Not only are the extra calories a hindrance, but the changes in food breakdown sends turns those extra calories intounwanted body fat. Alcohol does have a bad reputation when it comes to weight loss, and rightfully so, so be smart about your alcohol choices if you’re watching your weight.

xo L

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Cut Sodium
Sodium — which can be found in table salt, seasonings, soups, condiments, and many other prepared foods — isn’t just bad because it raises your risk of heart disease and stroke. It also leads to water retention, which can make problem areas like the gut and love handles seem even more prominent. Reduce your consumption of sodium-rich processed foods, and avoid adding salt to the foods you prepare yourself.

Drink water
You’ve heard it a million times before, and it’s true: You should drink at least eight 8 glasses of water a day. Not only does it help reduce water retention caused by excess sodium, but water also helps the body metabolize stored fat into energy and suppreses the appetite. All these factors can help reduce your love handles.Reduce Alcohol Intake

Less Alcohol
Although there is conflicting evidence as to whether or not alcohol causes weight gain, alcohol does contain a lot of “empty calories.” And since men tend to deposit extra calories as fat in their bellies, drinking alcohol may contribute to those dreaded love handles. I’m not saying to pour all your beer and liquor down the sink, but drink alcohol in moderation if you’re trying to lose weight, or try “light” or low-carb versions.Do dumbbell side bends

Dumbbell side bends
Great exercise to target the muscles under your love handles. Standing up, hold one dumbbell at your side and slowly bend your torso sideways, letting the dumbbell descend toward the floor. Slowly straighten up to the starting position using the strength of your abdominal muscles. Do 15 reps on each side.

Cut Calories
There are no two ways around it: To lose weight, you have to reduce the number of calories your body stores. Even if you work out like a psycho, you will still gain weight if the number of calories you consume is greater than the number you burn. Therefore, your diet is crucial in your quest to get rid of those wretched love handles. In a nutshell, you must consume fewer overall calories, as well as less fat and sugar, and increase your fiber intake. 

Cardio
Once again, it comes down to burning calories so that they aren’t stored as fat. Whether it’s by hitting the treadmill at the gym, playing basketball with some buddies, walking to work, or even taking the stairs instead of the elevator, every little step counts. Of course, the amount of cardio you must do all depends on how bad those handles really are. If you have a lot of weight to lose, you should probably seriously consider that gym membership. If the problem is minor, some low-intensity exercise may be sufficient.

Although there are no “miracle” solutions to get rid of those unsightly love handles, there are definitely ways to reduce them. A combination of exercise, healthy eating habits and targeted exercises will have you looking slim and trim in no time; just be patient and don’t give up.

Follow for more tips <3

xo L

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Stand up: Instead of sitting down to eat, read, watch tv, stand! Standing burns about 50 percent more calories than sitting. Pace while you talk and you can burn another 35 to 40 calories per hour.

Laugh More: A study conducted at Vanderbilt University demonstrated that real laughter will burn 10 to 20 percent more calories, which means that 10 to 15 minutes of laughter per day could increase total calories burned by 10 to 40 calories (as much as 4 pounds lost in a year).

Drink cold water: Your body temperature is incredibly hot at approximately 98.6 degrees Fahrenheit, and ice water is about 40 degrees Fahrenheit. In order to maintain homeostasis (a constant internal temperature), your body has to bring that ice water up by about 60 degrees, and, by definition, it takes 1 calorie to raise the temperature of 1 liter of water by approximately 2 degrees Fahrenheit. That means that to raise the temperature of 1 liter of ice water by 60 degrees Fahrenheit, your body would burn about 30 calories. Two liters, which is about eight glasses of water, would burn 60 calories.

Cold Shower: You actually do burn more calories when you’re cold. According to Andrew J. Young, Ph.D., of the U.S. Army Research Institute of Environmental Medicine in Natick, Mass., “There are two factors that could cause energy expenditure to increase with falling temperature. First, if shivering is elicited by cold, then energy expenditure increases. However, different people have differing shivering-response sensitivity, and intensity of shivering will be influenced by magnitude of decrease in body (deep core and skin) temperature, which in turn is influenced by body size and fat content that vary widely among people.

Follow for more weight loss tips <3

xo L

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The classic thought process is that if you stop eating you will lose weight. In reality successful weight loss is best achieved when the body knows that food is easily available. This is because you possess a powerful famine response survival mechanism. This would have served to keep you alive thousands of years ago when we were hunter gathers.

The body’s famine response works by increasing the amount of fat storing enzymes and increasing your hunger during times of food shortage. It does this so any food you do eat is stored as fat until your next meal and the increased hunger makes it more likely you would go out and catch some food.

Today, in the west we are not in a famine. However, eating irregularly tricks the body into sensing a famine and employing its survival response. This makes you better at storing fat and increases your appetite. At this point losing weight is very difficult as food becomes more tempting.

This is perhaps the most unhealthy way to lose weight as starving yourself thin depletes the body of vital nutrients. To react to this your body will lower its metabolic rate and stop performing non essential health function in an attempt to survive. This means that even if you lose weight it doesn’t mean you are getting healthier.

xo L

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Drink Mainly Water

A sports or energy drink, fruit smoothie, or light beer — each serving contains about 100 calories. Yet these beverages don’t satisfy you the way 100 calories of food does, so they’re a waste. Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out. Water, on the other hand, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And strangely, it actually helps flush out excess water weight as well as jump-starts your metabolism. If it’s just too boring, add lemon wedges or mint leaves.

Ban White Bread and Pasta

Cutting out all white grain products — such as white rice, spaghetti, sandwich rolls — will instantly slim you down because the simple carbs in these foods cause bloating, especially around your belly. To go a step further, instead of replacing them with healthier yet still bloat-triggering whole-grain bread products, substitute vegetables for the week. This way, a chicken sandwich becomes chicken salad, and chips and dip turn into carrots and dip. The complex carbs from vegetables are digested more slowly, so you remain full longer. And because veggies are mostly water, they also help flush out excess water weight.

Drink Green Tea Before Working Out

This is the one exception to the stick-to-water-only rule: Just as a coffee run makes your morning at work more productivest, green tea can do just the same. The tea will energize your workout. You’ll burn more calories without realizing you’re pushing yourself harder.

Sleep 30 Minutes More a Night

That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices (in other words, no quick sugar fix for breakfast in search of energy) and won’t feel lethargic and skip the gym. More restful sleep (7 to 8 hours is best) also boosts your metabolism. And since your body builds muscle while you snooze, getting zzz’s equals better muscle tone.

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xo L

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some great ways to burn fat off of your thighs are:

- 15-30 mins cardio every day (running, biking, speed walking, etc)
- squats and lunges with 5-10lb weights in each hand (try to do 3 sets of 10 reps)
- avoid high carb foods such as bread, pasta, rice, baked goods, cheese, etc
- avoid high sugar foods such as pop, juice, high sugar alcohol, candy, chocolate, ice cream, etc
- drink tons of water and eat fruit with a high water content such as watermelon, cantelope, grapefruit, kiwi, etc

xo L

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1. composes 75% of your brain
2. regulates body temperature
3. helps carry nutrients and oxygen to your cells
4. makes up 83% of your blood
5. composes 22% of your bones
6. removes waste
7. cushions your joints
8. helps convert food to energy
9. protects and cushions vital organs
10. helps body absorb nutrients
11. makes up 75% of your muscle
GO DRINK SOME WATER!

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xo L 

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Adriana Lima: “It is really intense, it’s not really the amount of time you spend working out, it’s the intensity: I jump rope, I do boxing, I lift weights, but I get bored doing that. If I am not moving I get bored very easily.”

She sees a nutritionist, who has measured her body’s muscle mass, fat ratio and levels of water retention. He prescribes protein shakes, vitamins and supplements to keep Lima’s energy levels up during this training period.

Lima drinks a gallon of water a day. For nine days before the show, she will drink only protein shakes - “no solids”. The concoctions include powdered egg. Two days before the show, she will abstain from the daily gallon of water, and “just drink normally”. Then, 12 hours before the show, she will stop drinking entirely.

“No liquids at all so you dry out, sometimes you can lose up to eight pounds just from that,” she says.

(I’m not reccomending this diet i just found it interesting!)

xo L

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Genetics play a VERY important role in our ability to lose weight and sometimes we look past this. You may be working very hard but not seeing the results you desire and this might help to explain why:

Genetics can influence the way people capture, store, and release energy from food.

Genetics can dispose a person to struggle with weight loss more than other people. For example, your genes might give you a stronger desire to eat too much, or they might make it difficult to know when you have eaten enough.

Your genes might give you low energy levels and make you dislike exercise. Some people’s bodies struggle to burn fat, and others’ bodies store fat more easily than average.

Basically, depending on the genetics you’ve been born with you may have to work much harder, or much less hard to lose weight BUT everyone can do it! So stay strong, and never give up. :)

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xo L

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The Kickback: I love this easy move. To do it, start out on all fours. For 90 seconds, kick your right leg straight out behind you at a 45 degree angle to the floor. Do the same with your left leg. Repeat this three times.

Side-Walking Lunges: This exercise tightens up the outer part of your butt: Instead of lunging forward and backward, step out to the side, bend your right knee and lunge sideways. Repeat 10 times, and then switch to your left side.

The Fire Hydrant: This exercise targets your glutes and hips. Start out on all fours, and keeping your right knee bent, lift it up to the side until it’s parallel with your hips (like a dog peeing on a fire hydrant). Do this for 90 seconds on each side, and repeat this rotation three times.

Hip Extensions: Start out on all fours and, keeping your right leg bent, push it back until it’s in line with your spine, with your foot and upper thigh parallel to the ceiling. Do this for 90s seconds and then do the same with your left leg.follow for more tips <3 

xo L

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Fish

Fish may well be the healthiest type of meat, because not only is it an excellent source of protein, about 9 g per ounce, but it is also rich in healthy omega-3 fatty acids. Fish, such as salmon, mackerel and tuna, contain the most essential fatty acids and are also excellent sources of B-vitamins, vitamin D and calcium.

Chicken and Turkey

If low saturated fat content is the measure of health, then skinless chicken breast may be the healthiest meat. White chicken meat is low in fats and a very good source of protein, about 8 g per ounce. The darker chicken meat, found in the thighs, is higher in saturated fat and vitamins, such as B-complex and vitamin D. Turkey meat often contains more protein and calories per gram than chicken does but is also higher in saturated fat. Turkey is especially high in tryptophan, and amino acid.

Lean Beef

Beef from cows is also a good source of protein, averaging 7 g per ounce, but it is higher in saturated fats than other meat sources. Saturated fat is often vilified by health professionals because of its high cholesterol content, but some dietary cholesterol is essential for the production of hormones and cell walls. As such, lean steaks and ground beef are the healthier choices.

Pork

Pork is often considered the least healthy meat, but it may be due to religious bias and fear-mongering rather than fact. Pork is a better protein source than most forms of beef and is comparable to turkey in terms of fat-to-lean-meat ratio.

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xo L

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Nibble Popcorn

According to a study from the University of Scranton, popcorn may contain as many immune-boosting antioxidants as fruits and vegetables. Skip the microwave and movie versions (they have too many calories) and instead cook kernels over the stove with just a little bit of vegetable oil.

 Smell Your Food

A study posted in the journal Flavour found that strong aromas cause people to take smaller bites of food. When you take smaller bites of something, you end up eating less at a meal, so make sure to take a whiff before you take a bite.

 Nosh on Coffee Beans

According to a study from the University of Scranton, snacking on unroasted coffee beans can lead to weight loss by slowing the absorption of fat and glucose in your stomach. They taste bitter, though, so maybe pair a bean or two with chocolate.

 Hold a Water Bottle When You Work Out

A study from Stanford University found that keeping your hands cool when you exercise will help you work out longer. As a result, you’ll lose weight faster. Try clutching a cold water bottle the next time you work up a sweat.

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xo L

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The Reverse Plank: Lay down on your back and, keeping your abs tight, lift your feet and legs a few inches off of the floor. Hold for four seconds, then do 10 to 15 reps.

The Parachute: Lay down on your back, with your hands behind your head and your legs spread apart. Crunch your knees and elbows together, hold, and squeeze your abs. Return back to your starting position, and do eight to 10 reps. 
The Mermaid Crunch: Lay down on your back with your legs straight and crossed over each other. Lift your head, torso, and legs at the same time while squeezing your inner thighs, core, and abs. Hold this position for four seconds. Do eight to 10 reps. 
The Leg Opener: Start by laying down on your back with your legs together and straight up in the air over your hips, making a 90-degree angle to the floor. Move your legs into a V-shape while crunching forward with your arms between your legs. Do 10 to 15 reps. follow for more tips <3 

xo L

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Fruit: bananas, apples, grapes, cantaloupe, kiwi, grapefruit
These fruits are high in fiber and aid in healthy digestion
Veggies: cucumber, cauliflower, broccoli, avacado, celery
These veggies are very low calorie 
Fiber: fiber one cereal, air-popped popcorn, almonds
These foods are low calorie but make you feel full
Dairy: low fat greek yogurt, low fat milk
These dairy products are low calorie and promote bone health
Meats: fish, skinless chicken, lean steak
These meats are very high protein 
+ WATER!

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xo L

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Water is not only great appetite suppressant, which has no fat, no carbohydrates, no calories and no sugar and makes you feel fuller if you are drinking while eating.

Water is essential for losing fat from thighs and butt. Dieting without drinking enough water is toxic and can reduce or completely block your fat loss.

Calories are energy and burned energy gives off waste and heats. If it is not eliminated regularly by the kidneys, it will accumulate and prevent you from losing fat from thighs and butt even if you are following your diet strictly.

Drink as much water as you can – at least 8 cups per day.

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xo L

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What is a weight-loss plateau?

A weight-loss plateau occurs when you no longer lose weight despite continuing with your exercise and healthy-eating habits. Being stuck at a weight-loss plateau eventually happens to everyone who is trying to lose weight.

What causes a weight-loss plateau?

A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose muscle. You burn fewer calories than you did at your heavier weight even doing the same activities. Your weight-loss efforts result in a new equilibrium with your now slower metabolism.

At this new equilibrium, calories eaten equals calories expended. This means that to lose more weight, you need to increase activity or decrease the calories you eat. Using the same approach that worked initially may maintain your weight loss, but it won’t lead to more weight loss.

How can you overcome a weight-loss plateau?

• Cut more calories. Reduce your daily calorie intake by 200 calories

• Rev up your workout. Increase the amount of time you exercise by an additional 15 to 30 minutes. You might also try increasing the intensity of your exercise, if you feel that’s possible

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xo L

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I add 1 tsp of Benefiber tasteless powder to my water 3 times per day for weight loss. here is how it works: Benefiber Benefits

Benefiber uses water-soluble fiber in the form of wheat dextrin, which absorbs water as it passes through your digestive tract. According to the Hughston Health Alert, water-soluble fiber takes longer to pass through your stomach, giving you long-lasting, hunger satisfaction. This satisfaction keeps you feeling full longer, so you eat less throughout your day. Fiber-rich foods are also low in calories, allowing you to cut calorie intake in two ways, and fewer calories translate into weight loss.

You can pick some up at any grocery store! Plus it’s cheap and only FIVE calories per tsp.

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xo L

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Caffeine is the active ingredient in many weight-loss supplements, including most diet pills and weight-loss teas. Caffeine has several effects on your body that can help you reach your weight-loss goals.

Caffeine as a Stimulant

Caffeine is most widely known for its stimulant qualities — everybody knows someone who isn’t any fun in the morning until he’s had his cup of coffee or tea to wake up. Stimulants like caffeine give you more energy; they boost your metabolism and push you to be more active. Both of these effects increase the number of calories you burn during the day, which can help you lose weight.

Caffeine as a Diuretic

Caffeine is also a diuretic. It stimulates your body to urinate more often and in greater amounts. Unless you drink a lot of water to keep up, this will meanshedding enough body water to make a difference the next time you step on the bathroom scale. However, this is temporary and illusory weight loss. You’ll put the pounds back on once you re-establish a healthy hydration level.

Caffeine and Appetite

Caffeine and most other stimulants have a mild to moderate side effect of suppressing your appetite. If you’re eating or drinking a lot of caffeine, you willexperience less hunger throughout the day and eat less during your meals.

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xo L

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Step 1

Eat breakfast within 30 to 60 minutes of rising each day. If you wait much longer than that, the stress hormone cortisol can start to wreak havoc on your body, not to mention the food cravings that will be waiting just around the bend.

Step 2

Get some quality protein with breakfast. Eggs are a great source of protein, if you can take the cholesterol. If not, simply use the egg whites. Turkey bacon, chicken sausage, cottage cheese or fat-free cream cheese all make great additions to a protein-rich breakfast. As an alternative, keep some whey protein to blend into a smoothie when you don’t have time to sit down to breakfast.

Step 3

Have a serving of low-glycemic carbohydrates to sustain your energy for hours to come. Oatmeal or fresh fruit are great choices. While it’s not recommended on a regular basis, if you must splurge and have a bagel, now is the time to do it. Carbohydrates are our bodies’ primary source of fuel, so you are likely to burn it during the day. However, high-glycemic carbs such as sugars and refined starches cause an insulin spike that can ultimately zap your energy levels and lead to food cravings. Stick with the unrefined low-glycemic carbs to keep energy levels high and achieve your weight-loss goals.

Step 4

Get some healthy fats with breakfast. Polyunsaturated and monounsaturated fats can help to prevent heart disease, and they also can be used by our bodies as energy. Moreover, they stabilize blood sugar to prevent body fat storage. Avocado, nuts and seeds, olive or flaxseed oil or peanut butter can make a delicious addition to your breakfast. Or try spreading coconut oil on your toast for a thermogenic energy boost.

Step 5

Drink a full, large glass of water upon waking, then another with breakfast. Follow up with a cup of green tea. Since our bodies are deprived of hydration during sleep, it is important to replace fluids as soon as possible. Water allows the body to convert nutrients into energy and burn fat. It is one of the single best things you can focus on to improve your weight-loss results. Green tea will give you a shot of caffeine and suppress your appetite until lunch time rolls around.

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xo L

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Reward Yourself

One of the best ways to stay motivated throughout your weight loss journey is to reward yourself with non-food rewards that you will look forward to and enjoy. It can be something tangible (a new top) or something intangible, such as a lazy Saturday of watching movies in bed.

By marking a goal — say, each five pound loss — you will begin to correlate reaching your goals with a pleasurable experience. When simply seeing the scale numbers change loses its “buzz,” that special treat will keep you going.

Track Your Progress and Portions

Whether you keep a spreadsheet on your computer or simply jot down your stats in a notebook, keeping an eye on your progress will keep you motivated. You can track your weight, measurements, or BMI — it is up to you. By looking back at how far you’ve come, you’re less likely to revert to old habits.

Additionally, if you keep careful records, you will be able to catch slip-ups in your calorie counting or exercise habits that, left unchecked, could cause a major plateau or weight gain.

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xo L

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While avoiding food completely is a bad idea, there are times when you really need to stop eating and take a good look at your diet and lifestyle. This is particularly important if you tend to eat only foods that are high in sugar, fat or calories. Instead of starving your body, focus on tricks that will help you stop eating the wrong foods and get you started in your journey toward weight loss.

Step 1

Don’t skip meals. Eating frequently throughout the day but keeping portions small (about the size of a dessert dish) controls hunger and makes it easier to avoid temptation. Try to eat five to six small meals a day, with no more than three to four hours in between them.

Step 2

Look for things to distract yourself when cravings start. If you tend to eat when you’re bored or sad, find alternate ways to keep yourself occupied that don’t include food. They can be something as simple as going for a walk or reading a book, or you can watch TV, take up a hobby, or take a nap.

Step 3

Place a photo of yourself on the door of the fridge. Find one that shows you at your highest weight or looking scruffy. Every time you reach for food, you’ll get a reminder of why you’re trying to lose weight and hopefully a push to walk away.

Step 4

Create a bulletin board with pictures and motivational phrases or write down a list of your goals. List the reasons why you want to lose weight, including things besides looking better or fitting into skinny jeans. Every time you’re tempted to eat, reread your list and remind yourself why you started your weight loss program.

Step 5

Don’t eat mindlessly. If you snack while watching TV, either stop doing it or pour yourself a single serving or whatever it is you’re eating into a bowl. Eating directly from a bag can easily lead to overeating, as you’ll have a harder time keeping track of your portions. The same is true if you eat while at the computer, waiting in line or driving somewhere.

Step 6

Drink lots of water. Dehydration is often confused with hunger and you may end up eating when your body is just thirsty. Carry bottled water with you everywhere and always drink a glass before reaching for a snack. If you’re still hungry afterward, then go ahead and have something healthy, like a piece of fruit or a low-fat yogurt.

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xo L

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With 80 to 100 calories in a typical 1 oz. slice of bread, the amount of bread you eat and what you choose to spread on your bread can add calories to your diet and prevent you from reaching your goal weight.

Step 1

Stock up on fiber-rich and low glycemic-index carbohydrates, such as whole grain pasta, wild rice, quinoa, barley or bulgur. Even if you limit the amount of bread you consume, include these grains, which t digested more slowly and help you feel full longer. Limit the serving to 1/2 to 1 cup per meal to keep the calories between 100 and 200.

Step 2

Avoid replacing your usual bread with an English muffin, which represents 2 oz. of grains, or a bagel, at 4 oz. These add calories and carbohydrates to your diet, as well as fat from the spread of margarine, butter, cream cheese or nut butter.

Step 3

Fill up on non-starchy vegetables, which add water and fiber to your diet but very few calories and help you succeed at weight loss, reported Julia A. Ello-Martin of the Penn State Department of Nutritional Sciences and colleagues in 2005 in the ”American Journal of Clinical Nutrition.” Include at least 1 to 2 cups at each meal and you won’t miss the bread.

Step 4

Include a source of protein at each meal and snack, such as fish, poultry, legumes, tofu, nuts, peanut butter or seeds. Protein is the most satiating nutrient and can help keep hunger and cravings away, noted Danish nutritionist Arne Astrup in 2005 in the ”American Journal of Clinical Nutrition.”

(i havent been eating any bread and ive felt great and been dropping weight fast:D)

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xo L

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Extra folds of skin can occur when you lose a lot of weight, lose it very quickly or if you’re a little bit older. With time, however, you can diminish the appearance of these folds if you take the following five steps. 

1) Keep your muscles firm and more defined with diligent strength training. 

2) Dry brush your skin twice a day to improve circulation. This tightens and brightens the skin by assisting the lymphatic system in ridding your body of metabolic waste just below the surface. 

3) Consider using a sauna to work up a profuse sweat that will further cleanse your body of toxins and improve skin’s appearance. Infrared saunas penetrate especially deeply.

4) Drink eight to 10 glasses of clean, pure water daily from a glass or stainless steel container. Avoiding the phalates found in plastic means fewer contaminants in your system, resulting in smoother, tighter skin. 

5) Use moisturizer and an organic self-tanner to make excess skin appear less noticeable.

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xo L

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You use energy no matter what you’re doing, even when sleeping. The BMR Calculator will calculate your Basal Metabolic Rate (BMR); the number of calories you’d burn if you stayed in bed all day.

http://www.bmi-calculator.net/bmr-calculator/

;)

xo L

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Pear Shape Foods to Avoid

Neva Cochran, a Dallas dietitian interviewed by “Fitness,” suggests that the pear-shaped dieter avoid high amounts of fat. Simply put, the pear-shaped body effectively metabolizes carbohydrates and proteins and uses them for energy but is prone to storing fat rather than burning it. A pear-shaped body will store the fat it eats, choosing to burn carbs and proteins first. Therefore, high-fat foods such as red meats, snacks such as potato chips and french fries, fried foods and even nuts should be limited. In an interview with CBS News, Savard explains that the pear-shaped body’s hips are fat magnets. In other words, any fat not used by the body for energy will be stored in the hips.

Pear Shape Foods to Eat

The pear-shaped body effectively burns carbohydrates as energy, as well as lean proteins. Therefore, pear shapes should focus on low-fat foods. Fruits and vegetables are great energy-filled options for the pear shape, as well as lean meats, beans and legumes and complex carbohydrates such as whole grains. Cochran suggests a diet rich in plant-based carbs. Lean protein with low-fat content, such as chicken and fish, as well as whole grain cereals, such as oatmeal, are great energy sources for the pear.

Apple Shape Foods to Avoid

Apple-shaped people should refrain from eating simple carbohydrates, including white flour, rice and pasta, crackers, cookies and prepared cereals. They should also avoid high-fat foods such as cream, cheeses, butter, margarine and fried foods, carbonated drinks and candy. By doing so, they can lower their blood sugar levels and curb insulin production.

Apple Shape Foods to Eat

In moderation, unsaturated fats are beneficial to apple-shaped bodies. These should comprise 15 percent of the diet. Foods in this category include canola, coconut and olive oil, nuts and flax seeds. Dieters can also supplement with omega-3 fatty acids. Lean animal protein, such as chicken and turkey, can be eaten a few times a week.

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xo L

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I recently had a surgery done and its a huge bummer because i wont be able to exercise for over a month! but i am not going to let that stop me from getting to my goal - here’s how you can still lose some weight without exercising.

1 Take the pen and paper and write down your goals. If you have a visual of what you’re wanting to accomplish, it will help you to stay focused and succeed to lose weight. Also write down the benefits of losing weight. Write down anything else you think of. It could also be beneficial to keep a food journal. Seeing what you put into your mouth can be a big wake up call and help you reach your weight loss goal. 
2 Make yourself a cup of hot green tea each morning before you eat.You can also drink it (hot or cold) throughout the day. Several cups per day is perfectly safe. It will curb your appetite, help melt away fat, help your metabolism, and also helps fight cancer and disease! 
3 Go to the grocery store. Choose your favorite vegetables. Don’t like vegetables? Try at least one or two. Work in raw foods whenever possible. By limiting your intake of processed foods and beverages, you’ll discover that pounds come off a lot easier. 
4 Start eating organic, omega eggs. These are a wonderful source of protein that are rich in nutrients and will help your heart, skin, hair, and overall health. If you eat a healthy protein for breakfast - such as an organic, omega egg - you’ll notice that your appetite is held over quite nicely until lunchtime. Most people who eat eggs for breakfast feel more energized throughout the morning as well. 
5 Be creative with snacks, lunches, and dinners. Mix veggies with proteins. Snack on raw nuts and seeds. They’re filling, nutritious, and healthy for you! 
6 Drink water before, during and after each meal! 8 cups per day.

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xo L

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• Green Tea increases your metabolism making you burn more fat and it’s a mild appetite suppressant that makes you eat less
• Green Tea is a diuretic that removes excess water weight from your body that makes you look bloated
• Studies show that individuals can lose 10 pounds in 4-to-6 weeks drinking green tea instead of coffee
• The catechins in Green Tea forces your body into thermogenesis - this is where your body burns fat for energy
• Green Tea causes carbohydrates to be released slowly, preventing rises in blood-insulin levels and this causes your body to burn fat
• Green Tea prevents you from gaining weight by stopping the movement of sugar into your fat cells. Evidence shows that drinking green tea is related to reductions in body fat

follow for more weight loss info <3

xo L

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LIMIT CAFFEINE

A little morning pick-me-up isn’t a problem, but drinking caffeine-laden drinks at night can interfere with your sleep. Caffeine leaves you wide-awake when you should be sleeping because it causes a rise in catecholamines. Everyone metabolizes caffeine differently, so you need to stay in tune with your body’s response to it. Enjoy a morning cup of Joe, but cut yourself off from caffeine about six hours (for some as little as four hours and for others as much as eight hours) before you hit the sack.

AVOID ALCOHOL

Alcohol disrupts the sequence and duration of sleep states by altering total sleep time and the time required to fall under. (It also disrupts the muscle-building process.)Alcohol negatively impacts REM, or rapid eye movement, sleep cycles, which account for about 25 percent of your total sleep time. At this time, brain activity increases and you commit things to long-term memory, there is an increase in heart rate, and you experience erratic breathing. Missing out on this critical window will leave you tired and experiencing brain fog in the morning.

POWER DOWN

Electronics keep your brain busy. Try removing all electronic devices (phone, computer, TV, iPad, etc.) from your bedroom and see how your sleep improves. (A little less e-time may also ease neck, elbow, and shoulder pain.) Making your bed a place solely for sleep will help your brain and body relax when you’re ready to go to sleep.

START A BEDTIME ROUTINE

Going to bed and waking up at the same time each day will help your body stick to a routine. Aim to go to bed at 10 p.m. each night. In addition to helping you maintain healthy eating habits, research has shown that sleeping from 10 p.m. to 6 a.m. is optimal for physical and psychological recovery. Thirty minutes before bedtime, practice a few calming activities—drink a cup of herbal tea, stretch or meditate, read a short story (no reading the news before bedtime). All told, this will help you fall asleep faster.

FIT IN A WORKOUT

Not only is exercise beneficial to your health, it can also help you fall asleep faster. Set aside at least 30 minutes each morning or afternoon to hit the gym. Give yourself at least six hours, if possible, between working out and going to bed. This allows your body to wind down from the stimulation provided by exercise.

CHILL OUT
Lower your thermostat before you go to bed. Cooler temperatures have been shown to induce sleep and help you sleep longer and more soundly. The typical recommendation is to keep the room between 65 and 72 degrees. However, you need to determine what temperature is most comfortable to you.

follow for more tips <3

xo L

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Lift-off Lunge

Scissors Jump

Pushup and Leg Raise

Hundred on the Ball

Mermaid

Boat Curl and Press

Triangle Lat Raise

Dip and Knee Raise

xo L

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Interval Training

Interval training is an activity that increases calorie burning, resulting in quicker thigh fat loss. For this type of activity, you need to pick two types of activity. The first activity is moderate, such as walking at a fast speed. The second activity is high intensity, such as jumping rope or running. Rotate between the two activities for at least 30 minutes. As you get stronger, pick more challenging exercises to burn more fat. For example, if your intense exercise is jogging, switch to running.

Squat Pick Up

The squat pick up allows you to target thigh fat using hand weights. Use weights that are five to eight lbs. Hold the weights in your hands and squat down to about a 90 degree bend in your knees. Slowly set the weights down and return to a standing position. Squat down again and pick the weights up. Continue to repeat this rotation for a minute.

Leg Circles

For this exercise, lie down on your back with your arms placed to your sides. Point your right foot towards the ceiling and trace a circle with the leg fully extended. Avoid moving your hips during the exercise. Trace a circle five times clockwise and five times counter clockwise. Repeat this five times on each leg during your workout session.

Plie

This exercise targets the backs of the thighs and the buttocks. Start out standing with your feet slightly wider than your shoulders. Your toes are pointing away from the body. Extend your arms in front of the body to shoulder height. Lower into a squat position. Don’t allow your knees to extend past the toes during this exercise. Keep your shoulders pushed back and your buttocks muscles tight. Repeat this exercise for a full minute.

follow for more tips <3

xo L

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Tips

1. water: 8 cups per day
2. green tea: 3 cups per day
3. stay positive: reward yourself for small victories (never with food), love yourself
4. fruit and veggies: colorful, ripe fruit and veggies every day
5. workouts: try new workouts as often as possible
6. realistic goal: don’t set really high goals or you’ll only let yourself down

BE STRONG & GET SKINNY!

follow for more tips <3

xo L

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1. Cucumbers
Although cucumbers offer only modest nutritional benefits (a bit of vitamin C, A, and some fibre), this delicately flavoured member of the gourd family goes a long way in bulking up a salad, and making you feel nice and full for few calories. Or if you’re in the mood for a crunchy snack, slice them up with the skin on, instead of reaching for potato chips or crackers.

2. Grapefruit
Grapefruit is a delicious and nutritious sweet-tart snack, breakfast side or salad topping. But researchers have also discovered that eating grapefruit or grapefruit juice daily can aid in weight loss, possibly due to a reduction in insulin levels.

3. Lentils
Packed with fibre, folate and magnesium, this versatile fat-free legume can be a fabulous supporting player of a slimming healthy eating regimen. Lentils, prepared any number of ways, will have you feeling as if you’ve eaten a meaty, even creamy, dish minus the calories and saturated fat that come with eating meat.

4. Oats
Oats and oatmeal are high in fibre, which helps you feel full – and satisfied – longer. Plus consumption of whole grains has been shown to aid in weight loss. For the best benefits, fill up on oatmeal for breakfast – try steel-cut oats if you’ve got the time, or instant oatmeal if you prefer to eat at work (just try to pick the sugar-free kinds and add your own sweeteners).

follow for more tips <3 

xo L

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Popcorn

When it comes to snacking, popcorn will fill you up far more than crisps, ice cream, chocolate, cake or doughnuts, simply because it’s so bulky. If you’re not convinced, weigh out 25g of crisps, 25g chocolate and 25g of popcorn. You’ll find the popcorn fills a much bigger space in a bowl – and therefore a much bigger space in your stomach. That means you’ll feel fuller for longer.

Popcorn also has the benefit of being a wholegrain food and so contains more fibre than many other popular snack foods.

Top tip: skip popcorn that’s coated in butter, oil, toffee or salt and instead enjoy plain, air-popped popcorn. (I STRONGLY recommend investing in an air-pop popcorn maker, makes delicious HEALTHY popcorn)

xo L

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Day One- Your stats
Day Two- How tall are you? Do you like your height?
Day Three- A picture of your thinspiration. What features do you like about this person?
Day Four- Your greatest fears about weight loss.
Day Five- Why do you really want to lose this weight? Are you doing it for you?
Day Six- Do you binge? If so, explain why you think you do.
Day Seven- Do your parents know you’re trying to lose weight? Do they care?
Day Eight- Your workout routine.
Day Nine- Did people ever make comments about your weight in a negative way?
Day Ten- What was the hardest thing you gave up during this “weight loss.”
Day Eleven- Your favorite thinspo blog and why!
Day Twelve- What do you normally eat?
Day Thirteen- Are you losing weight in a healthy or unhealthy way?
Day fourteen- What’s your UGW? When you expect to reach it?
Day Fifteen- Are you vegan or vegetarian? If so, has this helped you lose weight? If not, would you ever consider turning vegan or vegetarian?
Day Sixteen- When did you first decide to lose weight?
Day Seventeen- Do you have an eating disorder?
Day Eighteen- What food is your weakness?
Day Nineteen- When is the last time you ate fast food?
Day Twenty- Favorite diet?
Day Twenty-One- What are your clothing sizes?
Day Twenty-Two- What was your lowest weight? How and why did you gain?
Day Twenty-Three- Did the media play a role in your wanting to lose weight?
Day Twenty-Four- How do you feel about the terms pro-ana/pro-mia
Day Twenty-Five- Have you ever purged? If you have, describe your first experience.
Day Twenty-Six- What excites you most about reaching your ugw?
Day Twenty-Seven- How do you deal with being around food?
Day Twenty-Eight- Do you want that “gap” between your legs? Why?
Day Twenty-Nine- Your definition of beauty.
Day Thirty-10 facts about you! And now, what are your stats?

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1. Increase the amount of water you drink immediately. Your body holds on to water when you are dehydrated, so — ironically — drinking more water every day will help you lose water weight. Keep a bottle of water with you at all times. 
2. Cut out the salt as much as possible — your body will retain water to dilute excess salt in your system, so the less you ingest the better.
3. Start running (or dancing, kickboxing, spinning, etc.). A brisk walk every day is OK if you haven’t exercised in a while, but it’s going to take a really invigorating exercise routine to lose 10 pounds in one month.    
4. Begin recording every bite that you take in immediately. Chances are that you, like most of us, don’t really know how much you are consuming on a daily basis. Each day, look at the habits you seem to have developed according to the records you are keeping, and make one positive change. For example, consider cutting out one glass of soda, omitting one indulgence, etc.
5. Cut out the fried foods. Fried chicken and potato chips are diet destroyers. Not only are they not healthy, but most people tend to eat unhealthy sides with fried and junk foods.
6. Cut out the trans fat. Even limited amounts of trans fat can cause stubborn weight to stay on. You can find trans fat levels on food labels. A good rule of thumb: Any processed fat that is solid at room temperature, such as margarine or vegetable shortening, probably contains a lot of trans fat.
7. Think of little, easy ways to burn more calories - using stairs, parking in the back of parking lots and brief exercise after work. You’ll have to fight to burn those calories off, so take every opportunity you can grab.
8. Write down your goals and your weight every day on your weight loss calendar as you count down to the month’s end. Don’t obsess about achieving a smooth weight loss curve, but do keep in mind that if you want to lose 10 pounds by month’s end, you’ll need to lose about a third of a pound a day. 
9. Don’t take a day off. If you want to lose a substantial amount of weight in a short time frame, you cannot abide by the more lenient guidelines of long term dieters. Don’t overdo it, but challenge yourself daily. You’ll be amazed at what you will accomplish.

follow for more tips <3

xo L

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you don’t need to give into cravings! here’s how you can take them off of your mind..

1. brush your teeth/floss
2. give yourself a facial
3. shave your legs
4. try new hair styles
5. experiment with your makeup
6. sort through your clothing
7. clean the house/your room
8. make crafts/collages/doodle
9. research new recipes/work outs
10. drink water/green tea
11. chew gum!
12. look at thinspo/magazines
13. paint your finger/toe nails
14. talk to your family/friends
15. remind yourself WHY you’re doing this

*eat for energy, not for comfort*
follow for more tips <3 

xo L

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Half-cup of granola vs. one granola bar Granola: 230 calories/10 grams fat
Granola bar: 120 calories/4 grams fat

Winner: Granola bar

Granola is in the cereal aisle, sure, so you’d never imagine just how loaded with sugar most brands are. Granola bars pack the same sugar, but at least the portion size is smaller so you consume fewer calories and fat. 
Fruit-flavored low-fat yogurt vs. Greek-stye low-fat yogurt Fruit-flavored low-fat yogurt: 170 calories/1.5 grams fat
Greek-style low-fat yogurt: 130 calories/4 grams fat

Winner: Greek-style low-fat yogurt

Fruit yogurt has protein and healthy calcium, but it’s secretly packed with sugar—sometimes as much as a candy bar. Plain Greek yogurt has less sugar, so it won’t mess with your blood sugar level. Yet it offers the same protein and calcium. Frosted cupcake vs. Half-cup of ice cream Frosted cupcake: 390 calories/19 grams fat
Ice cream: 270 calories/18 grams fat

Winner: Ice cream

That cupcake looks sweet and innocent. But the ice cream, despite its high-fat rep, is surprisingly the lighter option. Plus, it has a serving of calcium Cheese crackers vs. string cheese Package of cheese crackers: 240 calories/11 grams fat
One string cheese: 70 calories/ 5 grams fat

Winner: String cheese

Cheese crackers have that satisfying fake cheese taste, but the benefits end there—they’re mostly empty carbs. String cheese, however, has filling protein, a serving of calcium, and a real soft cheese texture.

follow for more tips <3

xo L

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1. Jump rope for two-minute intervals. Repeat four times. (111 calories)
2. Run up and down the stairs of your apartment building or house during a commercial break. (42 calories)
3. Stand in front of your couch, squat until your butt is just above the seat cushions, and hold that position for one minute. Repeat four times. (80 calories)
4. Lie down on the floor on your side and do leg lifts for five minutes. (50 calories)
5. Do arm circles for one minute. Repeat two more times. (20 calories)
6. Sprint to the bathroom, hover over the toilet seat while you pee, and sprint back. (30 calories)
7. Grab three-pound weights or two soup cans and do one minute each of lifting for your triceps (put your hands behind your head, with your elbows at your ears and lift the weight up and down). Do three sets. (17 calories)
8. Sit on an exercise ball and do one minute of ab curls. Repeat four times. (50 calories)
9. If you’re not down with that, work your core by simply sitting on the ball for an hour. (38 calories)
10. Stand approximately five feet away from the TV and do lunges for five minutes. (37 calories)
source: www.cosmopolitan.com/advice/health/lose-weight-while-watching-tv

follow for more tips <3

xo L

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1. Chicken breast: Chicken is packed with protein, which is essential for maintaining muscle mass—and the more muscle mass you have, the more efficient you are at burning calories.
2. Greek yogurt:  Has more protein than regular yogurt - so you boost the fat-burning benefits.
3. Green tea: Research suggests that consuming two to four cups of fresh brewed green tea daily can help you burn about an extra 50 calories a day.
4. Eggs: Eggs are loaded with protein (which will keep you feeling full for longer), but also, eating in the a.m. means you end up taking in fewer caloriesduring the day, research shows.
5. Cold water: When you drink ice water, your body actually expends energy,warming the water up to your natural temperature.

 follow for more tips <3

xo L

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1. SNACK, BUT SMARTLY

Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it’s better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese or a tablespoon of peanut butter on a piece of fruit.

2. TURN OFF THE TV

Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you’re eating solo.

3. STEP ON THE SCALE DAILY

If your regular weight increases several days in a row, it’s a red flag letting you know you need to cut back a little or beef up your workouts slightly.

4. SCULPT THREE TIMES A WEEK

Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you’ll torch more calories as you go about your day.

5. REACH FOR YOUR CELL

Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day’s going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.

6. EAT A BIG, BALANCED BREAKFAST

An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you’re not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.

7. WATCH THE BOOZE

One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.

8. HAVE FRUIT TWICE A DAY

Fruit has no fat and is mostly water, so it’ll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don’t freak about fruit’s carb count — we’re talking the good kind of carbohydrates that contain lots of healthy fiber.

9. STAY ASLEEP LONGER

Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you’re well-rested, you’re less prone to snacking out of fatigue or stress.

10. VISUALIZE YOURSELF THIN

When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you’ve achieved it before.

source: http://www.cosmopolitan.com/advice/health/10-best-weight-loss-tips-ever-0809

xo L

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tonight im going out with my family for my moms birthday dinner so i thought i would make a post about eating out and weight loss! just because youre going out to eat doesnt mean your weight loss needs to be interfered with!

1. order your main dish from the appetizer menu: appetizers are generally a lot smaller than main dishes at restaurants. ordering just an appetizer is a perfect way to stay away from the huge calorie dishes.

2. beware “high calorie” buzz words: if you see words like “creamy, battered, sauce, oil, butter” steer clear! those little extras arent worth the extra calories.

3. healthy choice chicken: ask for skinless chicken or take the skin off yourself. choose white meat for fewer calories.

4. dont be afraid to ask: many restaurants will take your dietary needs into account so you’ll be a happy customer and return. don’t hesitate to request anything on the menu to be prepared in a more diet-friendly and for sauces or dressings to be served on the side. It’s not likely that you will be denied.

5. stop when youre full: listen to your bodies signals. once you feel full ask to take the rest of your meal home with you. you can have the rest for a snack when youre feeling hungry again.

6. avoid all you can eat buffets: portion control is a very important part of weight loss and all you can eight buffets are one very easy way to lose control.

7. WATER: only drink water or lemon water when your eating out!

follow for more tips <3

xo L

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i just wanted to share my secret for losing my first ten pounds!

- eat very small quantities of food every 2 - 3 hours. this has worked great for me because i’m never really hungry! eating every few hours keeps your metabolism running very quickly.

- drink 8 cups of water per day. this fills up my stomach and makes me eat less throughout the day. also makes you pee a lot which reduces water retention.

- stop eating late at night. i try my best not to eat anything later than 9pm. since you’re going to bed your metabolism naturally slows down, therefore it is best to go to sleep with a not so full stomach.

- cut back (or stop eating) bread and cheese! these are very high calorie foods and after about a month of not eating them i’ve stopped craving them and have been able to shed weight fairly quickly.

hopefully these tips can help some of you! :)

xo L

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Many sushi options contain fish that are abundant in omega-3 fatty acids. These healthy fats have been shown to reduce heart disease risk, helpmoderate blood sugar levels in people with diabetes, lower blood pressure, maintain proper nervous system health, and even easearthritis pain. Furthermore, the seaweed in sushi contains high levels ofVitamins A, B-complex, vitamin C and iodine. Lastly, sushi is a great source of protein!

xo L

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Alcohol can wreak havoc on your diet. Ever notice how you get the munchies when you’ve tossed back one too many? That’s because consuming lots of alcohol depletes the salt in your body, causing you to crave food. So at the end of the night, you’re primed to pig out. And since your ability to exert willpower is, shall we say, compromised, you’re more likely to fill up on junk foods that you’d normally forgo.

Try to cut back on the amount of alcohol you consume and try to make low calorie drink choices! Here’s a delicious low calorie strawberry daiquiri to try this summer:

• 1-2 Shots of Rum (1.5-3 Ounces)
• 1 Cup Frozen Strawberries
• 2 Ounces Water 
• 3/4 Cup Ice Cubes
• ¼ Packet of Crystal Light Strawberry Flavoring (roughly .03 oz)
• A Squeeze of Fresh Lime

Use a glass to dissolve the strawberry flavored Crystal Light into the water and rum. Add the dissolved Crystal Light and rum mixture to the bottom of a blender. Add the frozen strawberries and ice and blend well. Add a squeeze of fresh lime if you like! We suggest mixing in the juice of about a half of a lime per drink.

This drink has 144 calories for a single shot of rum. Thanks to the whole strawberries, you get a good dose of Vitamin C and fiber. Enjoy responsibly!

follow for more tips and recipes <3

xo L

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Harmful toxins in our foods are increasing and they are being blamed for therapid weight gain we have seen in the last twenty five years.

These toxins can cause your body to store fat and can cause numerous diseases. Once you start eating organic foods (vegetables, fruits and meats), your system will rid itself of the toxins you have ingested and you will begin tolose weight immediately. (organic tastes better anyway!).

xo L

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