Three Simple Ways to Torch Fat Without Stepping One Foot In the Gym

If you are trying to accelerate your weight loss and get rid of pesky pounds... Three simple changes will jump start your weight loss and burn fat like a blast furnace.  


1. Drink Water Instead of Juices and Sodas 


Substituting juices and sodas for water saves you hundreds of calories per day. Saving calories daily helps you lose pounds easier throughout the week. You will almost immediately start seeing the difference when you drink more water.  

Why you should drink more water: Just one can of coke has 300 calories... If you drink 2 or 3 of them a day…That’s 900 calories of wasted unhealthy calories. 

If you are not a fan of water... You can flavor it with lemon or a tasty flavor packet. 

To make sure you drink enough water try to carry a Good Water Bottle so you can drink throughout the day.  


2. Walk Daily at Least 20 Minutes at Least 4 times a Week


According to Harvard studies, just 15 minutes of walking is effective enough for losing weight. If you can walk longer or jog that’s even more calories burned. 

You can even make walking fun by tracking your steps with an app or other devices. You can challenge yourself, compete against others or even post your accomplishments on Facebook to inspire you.


3. Avoid Fast Food Restaurants and Fried Foods  


Just one week of eating baked instead of fried foods and limiting your trips to Mcdonald's will make a huge difference on the scale and inches on your body.   

If you know what you are eating…it makes it easier to choose the right foods. The reference guide Eat This, Not That! shows you tasty substitutes for your favorite foods.


Following these simple tips will allow you to pull your belt to the next loop or help you drop a couple of sizes in your waist.  

Need additional help: If you need specific help dropping pounds, email us at 

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suggested fat intake

Having a suggested fat intake chart handy may help you understand how much fat is too much. Fat is essential for your body to function properly. Fat adds flavor to food, and is an important component of a healthy diet. Fat is necessary for energy production, transporting fat soluble vitamins, protection of internal organs, insulation, healthy skin, and hair.

Although fat is good for the body, people consume almost twice as much fat as the human body is designed to handle. In addition, individuals also are consuming the wrong kinds of fat frequently. According to studies, 36 to 45 percent of total daily calories often come from fat.

Only 25 to 30 percent of your calorie intake should come from fat. Of that percentage, only 10 percent should come from saturated fats such as butter, whole milk, and dairy products. The remaining fat should come from unsaturated fats such as olive oils, and omega 3 oils that comes from fish.

Fat in take calculator

Fat Intake Calculator

*Please enter weight
*Please enter weight between 15kg and 635kg
*Please enter correct age between 18 and 120

Calories:  2434 Kcal/day

Total fat intake - 20-35%
energy: 54 - 95 grams (487 - 852 kcal)
Saturated fats - maximum 10% energy:
Less than 27 grams (243 kcal) - the less the better!

How to Lose Weight if you can’t Resist Chocolate



If you are addicted to eating chocolate but trying to lose weight, fear not.  As with any food addiction, you must find out how much you are eating and the calorie count then replace the existing chocolate with healthier chocolate recipes or fruit. Allow yourself to gradually kick your addiction.

First, you must discover how much chocolate you are consuming.  Find out how many calories and fat are in each serving and write it down.  This gives you a clear picture of how you are harming your body if you are eating too much. 


Anything in excess is not good for your body. Chocolate alone is not the problem. Excessive chocolate consumption overloads your body with junk.  One technique to avoid the urge to eat chocolate is eating all of your meals.  By eating and snacking throughout the day, you won't be hungry.  Not being hungry will help keep you from eating chocolate. 

Don't buy chocolate and have it in your home. Not having the temptation around will help your chances of not eating it.  Driving to the store may give you a chance to think before you start.  Instead of chocolate, fill your pantry and refrigerator with healthy snacks and fruits.

You don't have to stop eating chocolate immediately. Gradually eat less daily until you kick the habit.  If you make it a habit of not eating as much, eventually you won't have the urge.  Have only a few small pieces a day until you don't need it anymore.  

Many people have the misconception that if they any eat chocolate they are going to get fat.  The key to maintaining a healthy weight is to not eat anything, including chocolate, in excess. Maintain your self control and you can eat many of the things you like without causing weight gain.

Pre-workout meals: What you should eat before a workout

strawberry.jpgIt is important to make sure you are properly fueled before a workout. Working out while you're hungry negatively affects your performance and causes decreased results. Try consuming high energy snacks to get you through a tough workout.

There are a few key reasons you should eat before a workout. It helps prevent low blood sugar, which may cause lightheadedness. You can't get an effective workout in this condition. Eating also helps you from burning too much muscle. Although exercising on an empty stomach causes fat loss, it also burns muscle. Burning excess muscle makes you look sickly instead of healthy and toned. Eating is important before working out because it helps avoid this effect.

Your pre-workout meal should be relatively low in fat and fiber so it's easily digestible. Although you want your meal to be high in energy, too much sugar content may cause you to burnout during your workout. For example: Eat fruit instead of candies before a workout to give you an energy boost.

A good workout meal and proper hydration is important to boost your performance. Along with your meal, you should drink water before, during and after your workouts. When you perform better in the gym, the better your chances are at results in the mirror. Make sure you don't overdo it and eat healthy snacks before every workout.

List of great pre-workout meals

1. Cereal (with skim milk)

2. Whole grain bread

3. Low-fat protein bar

4. Low-fat granola bar

5. Smoothie

6. Fruit (banana, apple, pear, orange)

7. Veggies (green beans, peas, celery, carrots)

8. Egg whites

9. Glass of milk (skim milk)

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