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This program is for apparently healthy individuals, please consult with your doctor if you are not sure of the state of your health.
You will be exercising  5-6 days a week on this program, 3 days of “Lose & Tone” workout, and do 2-3 days of any steady cardio or mind-body activity of your choice.
I am also participating in the challenge, this is what my own weekly routine will look like. You are free to eat any in moderation: Yam, sweet potatoes, cocoyam, plantain, beans, whole grain ready to eat cereals, brown rice, ofada rice, whole grain basmati rice, abakaliki rice, millet pap, acha (hungry rice) quinoa, whole wheat bread, whole grain pasta, whole grain noodles and whole grain oatmeal. Non leafy vegetables: cucumber, carrot, green beans, cabbage, green peas, all peppers, broccoli, cauliflower. All nuts: Almonds, walnuts, cashew nuts, groundnuts, and coconut, flaxseed, mustard seed, chia seeds. MAKE A MAJOR CHANGE.  You will achieve better results when you make a substantial change in your eating habit. I will be sharing what and how I eat as we progress in the challenge,  make sure you stay connected with me on Facebook and Twitter for more tips on what to eat. The challenge will start on Monday, the 14th of October and end on Sunday, the 15th of December. You will agree with me that weight loss business is now a big business in many countries, including Nigeria. However, some research seem to suggest that swimming is not an effective way to lose weight and in fact, one can even gain weight with swimming. Swimming is considered by many as one of the best exercises to lose weight and to tone muscles because when you swim, most of your muscles are called into action and you are actually having a full body workout. However, a research published in the American Journal of Sports Medicine demostrated that in the absence of a controlled diet, swimming has little or no effect on weight loss. Professor Grant Gwinup conducted an experiment correlating swimming with weight loss and came up with surprising results.
Professor Gwinup then assumes that swimming in cold water stimulates the appetite to increase caloric consumption. Professor Louise Burke, Head of Nutrition at the Australian Institute of Sport pointed out that competitive swimmers typically have body fat levels that are higher than those of runners or cyclists who expend a similar amount of energy when they train. Professor Burke also noted that competitive swimmers are less active when not in training sessions. Basal Metabolic Rate (BMR): Your basal metabolic rate is the fancy way of saying your metabolism. Now metabolism depends on a couple of things – gender, age, weight, and muscle mass all play a factor in determining your metabolism. Activity Level: Obviously most of us do a lot more with our day than simply lying around in bed breathing. So between basal metabolic rate and activity level we have two very critical pieces in our weight-loss puzzle. Calories Consumed: I want to start this section by getting one thing very clear – calories are a good thing! In its most general terms, most people’s BMR is between 1200 and 1600 cal (depends on age, gender, weight, etc). Get a print subscription to Reader's Digest and instantly enjoy free digital access on any device. We’ve all had those days where a meeting runs way too long and you don’t have time to grab lunch.
Green, black, and oolong tea contain the amino acid theanine, which brings on a state of mental calmness yet alertness.
You can do this office exercise when you’re on the phone or doing something that doesn’t require you to write or participate beyond talking. Make your stomach flatter with this digestion exercise to stimulate peristalsis, the wave-like muscle contractions that move food through the digestive tract.
We will use your email address to send you the newsletter each week, and we may also send you occasional special offers from Reader's Digest. Some people like to travel by train because ?it combines the slowness of a car with the cramped public exposure of ?an airplane. Sure, exercising is important, but it may not be the best way to shave off unwanted weight.
Printable weight loss chart – You need to track your progress and this is an easy low-tech way to do so.

3.A Fat Busting Blueberry Kale Smoothie RecipeA (Coupon Cravings) – Looking for ways to take advantage of super foods like kale? Homemade Orange Juice and Fruit Popsicles – Great Way to Get Kids to Eat Fruits and Vegetables!
All of us have been fascinated by the fresh and calming smell of someone’s office, a room or home.
These Bugs Reside In Your Bed and Harm Your Lungs and Back While You Sleep – Learn How to Kill Them Quickly, Easily and Naturally!Flourless Bread Rolls – Ideal for Everyone Who Loves Bread and Wants to Lose Weight! Feel free to mix  and match your foods the way you want, but make sure you stay within the recommended daily intake. The excitement for the challenge is already building among my fitfam on Facebook and Twitter .
I believe if you can lose 1kg you can lose 10kg, if you can walk 1km you can run 10km, and if you can do 1 push-up you can do 10 push-ups. If you are, you are not alone because most people think that swimming is effective way to tone muscles and lose weight.
Furthermore, swimming also has an aerobic effect and so the heart and lungs are getting their dose of exercise as well. This is because swimmers feel hungry after swimming and may simply replace all the calories they have burned with a large meal and a sugar laden drink after their swim. The swimmers are so tired from the hours of intensive training that they sleep, relax or avoid any active physical activities outside their training sessions.
Do note that most of the work your body does when swimming involves positive muscle actions and no negative action and we know all know that the negative phase, that is, when lowering the weights during weight training is very important in building muscles. By the way, before you say that competitive swimmers have nice muscle tone, that is because they lift weights to maintain muscle balance as well as to gain strength for more powerful strokes.
This question is so prominent that there is a multibillion dollar industry centered around answering it. This is a measure of the energy required to carry out the simplest bodily functions that keep you alive. Your best bet to prevent a “hangry” (hunger + angry) episode: Rely on fiber-filled, protein-packed snacks that will keep you satisfied on relatively few calories, suggests Lakatos. This may help ease anxiety and prevent overeating due to emotional stress, while also making you very alert and mindful of your food choices. Activate your abs by squeezing them in tight and pulling them back against your spine as you exhale.
We were sitting on the runway, and he said, “OK, folks, we’re gonna be taking off in a just few—whoa! I love these healthy drinks to lose weight because they’re quick and easy to make and great to take on the go.
Look for ways to increase this activity bit by bit… such as taking an extra 100 steps a day. You may be surprised to learn that you have a 3 o’clock snack problem or are drinking a bunch of empty calories each morning with your coffee.
Trust me, simply changing which kind of apple you’re using can totally alter the taste of the drink. While it may not be in the budget right now, at least your taste buds can escape to some place with white sand beaches and cocktails served out of coconuts with this healthy drink to lose weight. I am also excited and eagerly waiting for the 14th of October when the challenge will officially kick off! I believe everyone can reach and surpass their fitness goals if they have access to the right coaching and support.
This is why the public swimming pools everywhere are always packed in the evenings and on weekends.
Just make sure that you don’t eat more or become more less active after your invigorating swim. Think about it – from fad diets to weight-loss pills; from at home exercise equipment to DVD series – people spend millions upon millions of dollars trying to accomplish this one feat. There is no get-skinny-quick piece of equipment that I am going to recommend right now that is going to help you shred pounds. Think about BMR like this: if you woke up in the morning but then stayed in your bed all day long your body would still require a small amount of energy to stay alive. Basically that energy required to keep your body alive plus the energy required to do anything else equals the amount of total energy you expend in one day.

If you have the absolute very best diet in the world and only eat around 2000 cal per day but then spend most of your day inactive and sedentary you will not lose weight! This means that in order to burn off 1 pound of weight, you have to expend 3500 more calories than you consume in a given amount of time. We expend a surprising number of calories through non-exercise activity thermogenesis (NEAT)—activities like walking to the water cooler, vacuuming, and even toe tapping and fidgeting.
When you’re not surrounded by temptations, it’s much easier to stay away from foods that can lead to weight gain.
Keep non-perishable snacks in your office drawer, like pre-portioned nut packs, or lower-sugar granola bars like KIND bars, roasted chickpeas, whole grain crackers, and even a small jar of peanut butter or almond butter. Consider buying an infuser water bottle for your desk to which you add fruit or fresh herbs (find some on Amazon, Walmart, or Bed Bath & Beyond, to name a few).
Picture zipping your abs together by using your muscles to contract your abs by pulling in from the center—think about pulling everything in a vertical line from your belly button up to between your breastbone, while also holding everything in and back toward your spine. Boston Medical Center reports that approximately 45 million Americans go on a diet each year and spend around $33 billion on weight loss products. Thanks to the 1 cup of kale in this drink you’ll get roughly 9 grams of protein, 6 grams of fiber, and a slew of vitamins including vitamins A, K, C, and B6.
Please go ahead and invite them, there is love sharing ??  Let’s BANISH UNWANTED BODY FAT together!
On the other hand, if you spend 2 to 3 hours working out every day and are super active, but then you go home and your diet is pizza and potato chips, you are not going to lose weight. If you consume 3000 calories but only burn off 2500 of them, you can now see where the problem is! This incidental movement can help with fat loss, say The Nutrition Twins, Lyssie Lakatos, RDN, and Tammy Lakatos Shames, RDN.
If you have access to an office fridge, stash these nutritious foods: apples, edamame, black bean dip or hummus for your crackers, non-fat yogurt topped with one tablespoon of granola, cucumber slices with low-fat cottage cheese, and raw, sliced veggies like carrots, peppers, and celery. This small exercise helps blood flow to the stomach, aids in digestion, and exercises your abdominal muscles, says Lakatos Shames. I am not telling you to cancel your gym membership… that is unless you can find ways to work out for free such as in your own home! Today I am sharing the secret that will guaranteed 100%, no-questions-asked, no-doubt–about–it, help you to lose weight! Your body will actually start to metabolize those fat cells that were stored up when we ate too much and you start to lose fat weight! You must find a healthy balance between a healthy, reasonable number of calories that work for you and and appropriate activity level. Obese people tend to sit 2.5 hours a day more than their sedentary lean counterparts, research shows. Today, I’d like to show you how you can lose weight and improve your health without spending tons of money. Unlike other fads, gimmicks, and products on the market which may or may not be effective, this method will work 100% of the time for 100% of people who put in the right amount of work. I am going to give you every tool that you need to not only lose weight, But to do it successfully and keep it off. So, when the calories we consume are greater than the day’s energy expenditure, the result is we put on extra fat.
Some fitness bands not only track your steps, but they’ll remind you if you’ve been inactive for a certain period of time. Bonus: When you’re focusing on flat abs and a tight stomach you’re less likely to overeat at your desk. Here’s the secret weight-loss advice used by the folks on The Biggest Loser and other reality shows.
Unless you make pretty big changes to what you eat and how you exercise, losing weight can be a complicated process.

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