going to learn what kind of food you have to eat and what kind of exercices to do for

losing weight fast and natruly

1. Make up Your Mind. This is very important. If you make half-hearted

efforts to lose weight, you are never really going to succeed. So develop a strong determination,

that is what you want and you will do anything it takes to achieve your goal.

2.Stop eating all simple carbs. such as flour, sugar, starchy vegetables like

potatoes, and most grains. These foods cause blood sugar to spike and the pancreas to release

insulin to turn all that excess sugar into fat. This is very important do to for losing

weight.

3.Increase your water intake. Eliminate soda, sweet teas, highly sugared

coffee drinks, processed fruit juices and alcohol. Instead, drink water. It can help

flush toxins from your system. Several studies recommend that women consume 2.8 quarts of

water and men consume 3.9 quarts every day.

4.Increase your fiber intake. Fiber helps you to cut your food cravings

and act as natural appetite suppressant. Also most of the fiber rich foods are low on the

fat content

Try to eat at least 5 serving of fruits and vegetables per day. Fruits that are high in

fiber include apples, bananas, strawberries, citrus fruits, prunes, pears and tangerines.

Switch to whole grain or whole wheat bread. White bread is low in fiber.

Switch to a high fiber cereal or oatmeal for breakfast. Some cereals that are high in fiber

include Raisin Bran, Cracklin’ Oat Bran, Grape-Nuts, All-Bran and Fiber One.

Make sure to include peas, beans and legumes in your diet. Foods that will help you add

these to your meal plan include: lentil soup, bean burritos, chili with beans, split pea

soup, 3-bean salsa, and refried beans. Switch from regular pasta to whole wheat pasta,

and from white rice to brown rice. Choose high fiber snacks, such as popcorn

or whole grain crackers, instead of candy bars or other high-fat, sugary foods.

5.Increase Your Metabolism – Eat 5-6 small meals every 2-3 hours daily. It has been scientifically

proven that by eating frequently, you will raise your body’s natural metabolism. That

means your body will burn more fat naturally. And You become a fat burning machine all day

long.

6.Eliminate processed foods. Such as burgers and Pizza, cakes, pastas,

and get more good carbohydrates such as oats, brown rice and jacket potatoes to ensure that

your blood sugar levels are kept even and you have plenty of energy.

7.Don't eat at nights. At nights the body prepares itself for sleep

and it naturally begins to slow down. So you are more likely to gain weight when you eat

at nights because your metabolic rate slows down and you are no longer active so you don't

burn many calories. So avoid eating food after 9 pm.

8.Exercise Everyday. Do aerobic exercise four to five days a week.

Several studies show that aerobic activities cause your metabolism to stay at an elevated

level for a period of time after you have finished exercising.

9.Running (link) running Every day is best, but try to run at least 3-4 times a week.

If you are lacking motivation, join a running group or ask your friend.

10.Bicycling Get out and ride a bike, but remember to pedal

fast. Riding your bike around the track, or on a dirt track in your neighborhood, can

burn as much as 500 to 1,000 calories an hour.

11.Squats. Do about 2-3 sets of 20-30 repetitions. These

are important because they target the buttocks and leg muscles. These are the largest muscles

in our bodies.

12.Jumping rope. can be a fun exercise and extremely efficient

in not only helping you to lose weight, but to give you coordination, build your leg muscles,

and help your cardiovascular system. 13 and finaly .Stay Motivated. And Measure

Body Fat. Every 2 weeks using a fat caliper Shoot pictures of yourself every 2 weeks:

front, back & side. The side pictures will show the most change.

And If you are seriously looking for a fast and natural weight loss solution,then I recommend

you to click the link in the description or go to the short link www.serious-fitness-programs.com/weightloss

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