Planning Your Portions for a Fall Diet

With summer passed and gone, we begrudgingly return back to

work and back to school and start the routine once again. Unfortunat

ely, a lot of us have gained back weight that we lost prior to the summer vacation after enjoying a few too many mojitos and beers on the beach. At this point, you have one of two choices. Either begin indulging in winter and fall comfort foods, happy in the knowledge that you don’t need to sport a t-shirt and shorts till next summer and slowly regain all the weight you lost. Or you can start to get your body back to its best shape and form to be fit before the new year and on track for next summer.


What is the best way to learn how to eat sensibly?

The best way to do this is to start watching your diet and using the latest strategies in health and weight loss to do so. One of the most prominent and successful diets of 2016 is a nutrition component of the 21 day fix weight loss program by Autumn Calabrese. In using portion control containers, you can learn and become accustomed to regular size portions of foods. In this way, you won’t over eat. The 21 day fix containers have different colors that correspond with each food group. Yellow is for carbs, red for proteins, green for vegetables, purple for fruits and so forth. You will also eat healthy fats that will be placed in blue containers and salad dressings and various healthy oils that will be placed in orange containers.

Do you need to exercise to lose weight?

If you are committed to following the nutrition plan and using the containers for the 21 day fix, you’ll lose weight without hesitation. And by combining the nutrition component of this plan with exercise, you’ll lose even more weight. There are over six different exercise videos that you will follow on a day to day basis to go along with the three week long program. The workouts will target each area of your body including your arms, upper body and lower body. There are also several fat burning and cardio based workouts that will help train you to be able to workout at your maximum potential.

How fast can I expect to lose weight with this program?

You might expect incredible results after just a week of pushing through the program and many do achieve these, but if not, don’t fear because you WILL lose weight steadily, you just need to be consistent with the program. Start eating sensibly and eating health unprocessed foods. Drink plenty of water on a daily basis. And do your thirty minute workout each day all while using the 21 day fix containers to help you assess your eating habits and learn about proper portion control.

Getting Fit in 21 Days with the Extreme Program!

With the chirping of the birds and the warm breeze comes the hot sun with Spring well underway and summer coming upon us. While this means we can put away our winter coats and jackets, it means we’ll crack open our summer and spring clothing.  But that is when reality hits most people who have been ignoring their diet and weight loss routine over the winter months.


“What? These can’t be my jeans, I can’t even do them up!” – a popular occurrence for anyone who had a little too many holiday treats back in December. And with only two months until summer is coming, there isn’t much time to get that body back that you’ve been ignoring for 6 months. Luckily, there is a new weight loss program by Autumn Cabrese, a well known fitness and personal trainer from Beachbody called the 21 day fix extreme and reviewed by many popular fitness bloggers, it is thought to be one of the most effective workout programs of the year.  It’s the sequel to the original 21 day fix program but the workouts are more intense than ever and require more hard work and persistance.  The workouts consist of both strength training and cardio so that you are working your entire body from head to toe.  After doing a few of the workouts myself as a trial basis, I couldn’t believe how sore my butt and legs were after doing the weighted squats and lunges.

What is so amazing about the program is that it also includes a detailed nutrition and diet guide that you follow in addition to using color coded portion control containers so that you aren’t over eating.  When you are careful with your diet and eat only the amount of containers you need per day, you won’t go over and your weight loss will remain consistent.

The diet allows you to eat plenty of healthy grains, lean meats, fruits and vegetables and also ensures you are getting your healthy monosaturated fats found in things like almonds and olive oil.  The 21 day fix extreme workout isn’t recommended for beginners but if you do decide to invest in the program, make sure you take your time with all the exercise and don’t over exert yourself.  Only use the weights or dumbbells that you are comfortable with. If you feel serious strain on your muscles, continue with the workouts without weights and just use your body weight.  Also make sure to stretch before and after the workouts to avoid your muscles getting tight and preventing you from doing more of the workouts late on.

If you follow the diet and nutritional guide of the program, you’ll have success in no time.  The 21 day fix extreme workouts are designed to work your upper and lower body, burn fat around the mid-section and help make you firmer and leaner in the shortest amount of time. You only need to dedicate 30 minutes a day for three weeks to see some remarkable changes.  Give it a try and let us know how your results are. I for one am excited to finish the entire program!

Best Diet Chart For Weight Loss

Best Diet Chart For Weight Loss

Over weight came with its disadvantages such as diseases and hampered movement. Thus loss of weight is universal goal for many of us. We adopt different plans to achieve this, for instance, the need to track once progress on every diet arise. A diet chart is simply a chart that allows you to record your weight at certain intervals of time so you can see if you are actually moving in the right direction and losing weight. It should include a place for the date, time of day that you weigh yourself and your weight. That is the basic diet chart that works well for its intended purpose.

Moreover, to recording your weight, a diet chart for weight loss may include other categories that you might want to keep track of during the course of your diet. Health related issues that might be important to follow are such things as your blood pressure and blood sugar levels. When going on a diet, diabetics must pay careful attention to their blood sugar. When they test their blood sugar, they can record it on the diet chart along with their weight. Seeing how your diet is effecting your blood pressure can also be important. If it is out of range on a consistent basis, you may need to change or adjust your diet.

Furthermore, you don’t want to make a diet chart for weight loss too complicated, you might want to add another field or two to give you a better idea of why your diet is or is not working. A plus or minus column is a quick way to see just how well you are doing. Each time you record your weight, take note of whether you gained or lost weight since your last recorded weight. The more minus marks, the more effective your diet. If you get a more or less equal distribution of plus and minus signs that would indicate that you are bouncing up and down . Too many plus signs and you are not sticking to your diet or your diet is basically worthless.

When you decide to go on a diet, you need to see results. Creating a diet chart for weight loss is an easy way to keep tabs on your progress. All you have to do is take a quick look at the chart to see just how well you are doing.

5 Simple Ways On How to Lose Weight Fast And Safely

5 Simple Ways On How to Lose Weight Fast And Safely

You have added extra pounds and you are not happy about it. You have talked to a number of your friends about it and they all seem to have varying opinions on how you can shed off those extra fats fast and without any hassle. While there quite a number of ways to lose weight you could try today, most of them will take months to give you the best results. For starters, here are 5 top ways on how to lose weight fast.

Watch what you eat

First, we start with the most obvious tip; watch what you eat. Studies recommend eating a diet that minimizes sugars, starches and animal fat from dairy and meat products. For fast weight loss, focus on veggies, fruits, soy products, fish and egg whites. It does not even stop there, stop buying snacks at a grocery store, get tempting foods out of your kitchen and stay busy; you don’t want to eat simply because you are bored.

Drink a lot of water

In your quest to losing weight, you are advised to replace energy drinks and beer with water. Energy drinks and beer each come with about 100 calorie, yet they don’t satisfy you the way 100 calories of food does. Take water instead; water has zero calories and carbs making it one of the best drinks for slimming down. So whenever you feel thirsty, get a glass of water; it will not only help rehydrate your body, but also help lose weight.

Exercise! Exercise!

Even if you are very busy, try to fit in small bout of exercise and add 20 minutes of exercise per day. The best part, you don’t even have to hit the gym near you; you can do as little as dancing while washing. That alone will help burn extra calories an keep you from mindlessly munching.

Do cardio for at least 30 minutes each day

Truth be told; any workout that gets your heart rate up will dramatically burn calories. It is because of this you are advised to consider cardio kickboxing, spinning and boot camp workouts. Doing one of these at least for 30 minutes each day will help burn 200 to 300 calories while toning up you legs and arms. The best part, these workouts are easy to do, yet effective.

Get enough sleep

Last but not least; if you can add at least 1 hours if you normally sleep for 6 or 8 hours, that would be great. That extra hour can refresh you enough that you will make better choices when it comes to what to eat.