May 4, 2015

15 – 50 CORE BLAST {BODYWEIGHT WORKOUT}

Here we go Monday!

I’m pumped to get this week going! We’ve just come out of a gorgeous weekend full of lots of sunshine and warmth. I finally left my house for the first time in a tank top since last October(…?) and it feels great! Bring on the warm weather and sunshine because that makes me a happy girl. And when I’m happy, I have awesome workouts and amazing motivation to get things done. 

This workout is a total core blast, using reps of 15 and 50. There aren’t any weights included just you and your motivation to push through the reps. Be prepared to suffer through a few of these exercises, because some of the 50 reps are difficult to get through…but you can and YOU WILL!

This workout took me about 10 minutes to get through. The butt ups and spiderman planks were the hardest for me. Getting through 50 reps of those two exercises is some serious stuff! I may sound weak but that’s just it. My core needs to be strengthened and it is something that I will be focusing on in the upcoming weeks.

Remember to engage your core, suck the belly to the floor and engage those lower abs especially when working the knee tucks and knee hugs. 

THE WORKOUT

Complete the following reps for each exercise without any rest between exercises.

15 RIGHT SIDE V CRUNCHES
50 SPIDERMAN PLANKS
15 LEFT SIDE V CRUNCHES
50 ELBOW PLANK BUTT UPS 
15 LYING KNEE TUCKS
50 WINDSHIELD WIPERS
15 KNEE HUGS
50 SCISSORS

The 3 Week Diet

The 3 Week Diet Plans Review

The 3 week diet system reviews on this page is written based on the demands of those who are in need for an honest and unbiased report on what it entails to have the 3 Week Diet program ad also, the necessary things that you stand to benefit from the Bryan Flatts Program. Well, the 3 weeks diet system is a fool proof guide that’s based on latest scientific findings on how to lose weights easily within the space of 21 days.

So what’s 3 week diet system book all about and how can you make use of the program sculpt that lean sexy body you’ve always wanted?

3 week diet system pdf is a diet program that helps you to lose body weight by using diet and in addition, there are proven exercises which could be used alongside the diet manual. The principle in this manual (3 week diet system book) unveils principles that could be used to improve your body metabolism faster.

Thus, if you think that you can’t wait to grab a copy of the 3 week diet system – how to lose weight fast by clicking on the link below…

CLICK HERE TO DOWNLOAD A COPY OF THE 3 WEEK DIET SYSTEM PDF

There are loads of things you stand to benefit such as decreased in cellulite, increased energy, and even improve your cholesterol levels… plus, build a healthier hair and skin and improve other health benefits and increased muscle tones.

Please kindly take a peek at the product fact sheet on 3 Week Diet System PDF which is put together to give you a comprehensive list of what you need to know before considering putting your money at stack.

Product Name: The 3 Week Diet

Product Site: www.3weekdiet.com

Authors Name: Bryan Flatts

Bonus: Available

Official Download Link: 3 Week Diet System Pdf Download

Customer Support: Excellent

Refund Policy: 60 Days Money Back Guarantee

The principles found inside of the program is a one fit it all approach to permanently and completely get rid of that stubborn belly fat… in addition, these same principles will not only help to sculpt that lean, toned muscles…it gives you unique way on how to improve your metabolism and lose fats fast and easily using supplements.

More Confirmation….

Inside of the 3 week diet system pdf you’ll get to discover bonuses that comes with the 3 week diet system book which is designed to help you to improve your overall health condition… nevertheless, there is a refund policy which is placed on it which makes it a good deal for anyone interested in learning how they could get things done in the right when talking about shedding that stubborn belly fat. However, it means that you can send an email to the vendor requesting for a return of your money if you are not please with the information found in 3 week diet system pdf.

Bryan Flatts Program official download page is secured and this is because, clickbank pays utmost attention to their security issues… plus, they invest heavily into digital security encryption mechanism to secured their database which implies that no one will be able to gain access into your payment details except for the bank which is responsible for the processing of your transactions.

What are the cons of 3 Week Diet System PDF?

3 Week Diet System PDF is one manual on weight loss that works out of the box… nevertheless, if you are keen in learning how to get rid of your excess weight, you are urge to go through the 3 week diet system book program to the latter in other for you to be able to gain the best from 3 week diet system pdf.

Conclusion

3 week diet system pdf is a systematic weight loss and fat loss program that uses diet to achieve it aim of getting ripped and in addition to that; there are bonus packages that comes with the program such as the workout manual, mindset and motivational program. However, if you think that you can’t wait to grab a copy of the 3 Week Diet systems, you can click on the link below to obtain a copy of the guide.

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Best Beginner Yoga Workouts for Weight Loss

Additionally, there are lots of questions you will have:

   – What kind of yoga is best for losing weight?
   – How quickly can I lose weight and get healthy?
   – Is this instructor even any good?

You probably know that you want to get started with yoga, but are simply OVERWHELMED by the endless options and choices.

Well, this is exactly why I have looked around for you.

I looked at programs based on price, instructors, organization of content.

Here are the 5 Best Beginner Yoga Workouts for Weight Loss:

1. The Yoga Fat Loss Bible

Who it’s for: 

This e-book is for anyone looking to melt fat away with yoga! Whether you’re a complete beginner or a little more advanced, this book comes with 50+ yoga poses, a flexibility guide, a meditation guide, diet tips, and a 12-week workout plan.  It really is all-encompassing, and that’s why we’ve listed it at the #1 spot.

Who it’s not for:

Really advanced yogis.  The program has a good amount of advanced yoga poses to help challenge you and give you goals to work towards, but if you are extremely flexible or working on a very advanced practice, this may not be right for.  It was made to be perfect for beginner and intermediate yogis!

2. Jullian Michael’s Yoga Meltdown

Who it’s for: 

Even if you’re not a Jullian Michael’s fan, this is really a great yoga workout for those of you who really want to feel the burn It’s circuit interval training so you will work up a sweat and walk away feeling pretty pooped when it’s over.

Who it’s not for:

If you’re looking for a gentle yoga practice that highlights specific yoga moves, this is not the Yoga workout for you. I would say that you should be in ok shape and have attended a few yoga classes before trying this workout. It’s still amazing for beginners, but could be overwhelming if you’re brand new or in terrible shape.

3. Easy Yoga – The Secret To Strength and Balance With Peggy Cappy

Who it’s for: 

If you’re over the age of 50 or are dealing with any disabilities, ailments, or extreme weight issue, this is the PERFECT yoga workout. Peggy is an amazing teacher who focuses her beginner workouts on building strength, balance, and yes, helping you lose a few pounds. Her gentle practice is perfect for those just starting out and looking to work on the basics!

Who it’s not for:

If you’re younger and looking for a faster paced practice, this is not the workout for you.

4. The Biggest Loser: Weight Loss Yoga With Bob Harper

Who it’s for: 

This is a great program for those completely new to yoga and looking for a butt kicking. It’s not a circuit training workout like Jillian’ and spends more time emphasizing proper yoga technique and form. Bob Harper gives great instruction and you will learn a lot about yoga WHILE losing weight.

Who it’s not for:

Bob gives lots of instruction which we think is a good thing, that being said, he will talk you through a lot of routines. If you’re looking for a quieter and more “spiritual” practice, this is not the right workout for you.

5. Namaste Yoga – The Complete First Season

Who it’s for: 

Do you find yourself needing lots of workout variety and new exercises to keep yourself entertained enough to stick with a program? If so, then this is the right practice for you. It’s the complete season of workouts for Namaste Yoga and will help you start you practice, lose weight, and provide you with plenty of different workouts to try.

Who it’s not for:

If you’re on a really tight budget right now, look to the other workouts as with this program you have to pay for the entire season in full.

Work Your Entire Body With This Supercharged TRX Workout

1. Squat — do 10-12 reps

Works glutes, legs

Set straps at midlength. Stand facing the anchor with your feet shoulder-width apart, a handle in each hand at your chest with your elbows bent. Straighten your arms slightly as you lower into a squat, then stand for 1 rep.

2. Low Row — do 10-12 reps

Works arms, shoulders, abs, back

Set straps at midlength. Stand facing the anchor with your feet hip-width apart, a handle in each hand. Lean back until your arms are straight, body aligned from head to feet. Bend your elbows as you bring your chest to handles. Pause; lower for 1 rep.

3. Back-It-Up Lunge — do 10-12 reps

Works core, glutes, legs

Set straps at midlength. Stand facing the anchor with your feet shoulder-width apart, a handle in each hand, elbows bent. Straighten arms as you step your right foot back into a lunge. Bend your elbows to come up, lifting your right knee to hip height in front of you, for 1 rep. Do reps; switch sides and repeat

4. Chest Press — do 10-12 reps

Works arms, shoulders, chest

Set straps at full length. Stand with your back to the anchor, your feet hip-width apart, and one handle in each hand. Step back and lean forward with your arms straight, body aligned from head to feet. Bend your elbows to lower chest to handles, then push back up for 1 rep.

5. Plank — do 10-12 reps

Works arms, core, glutes

Set straps at full length. Kneel with your back to the anchor and place the tops of your feet in the foot cradles. Walk your hands out to get into high plank, body aligned from head to feet. Hold 10 seconds, then lower knees to floor to rest five seconds for 1 rep.

6. Hamstring Curl — do 10-12 reps

Works core, glutes, legs

Set straps at full length. Lie faceup facing the anchor with your heels in the foot cradles and palms flat on the floor. Lift your body in a straight line off floor. Engage your abs as you pull your knees toward chest. Straighten legs for 1 rep.

7. Pike — do 10-12 reps

Fitness Magazine The 30-Day Push-Up Challenge

Whether you can drop and give us nine or nada, we have the plan to take your reps (and form!) to the next level. Holly Rilinger, Nike Master Trainer, Flywheel Master Instructor, and creator of the BeachFiIT exercise program put together the ultimate 30-day push-up challenge that slowly increases reps and provides complementary moves to build your triceps and core strength. Just give us one month, and we'll give you the tools you need to master the mat and reveal your most sculpted upper body yet.

Follow along with Holly as she demos each exercise in the slides that follow, and don't forget to add some "pull" exercises (like rows and pull-ups) throughout the month. "Any balanced full body workout should work opposing muscle groups," she says. If any of the push-ups are too hard, feel free to take to your knees for an easier modification. 

The Simple Tool That Can Help You Master a Headstand

The following post was originally featured on Fit Bottomed Girls and written by Jenn Walters, who is part of POPSUGAR Select Fitness.

Yoga is a funny beast.

Some poses are so welcoming to beginners — Child's Pose! Warrior I! — while others . . . well, it takes a little more practice and a whole lot of confidence before you're ready to attempt them in a class setting. (I'm looking at you, Half Moon Pose.)

And that's where it is incredibly handy to have a TRX suspension trainer available. It can make some of those tricky yoga poses a little easier to do, especially if you know the right steps to take!

To learn more about each of these moves and this workout, check out Fit Bottomed Girls.

Watching more:

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Pinterest: http://www.pinterest.com/Kie_john/

3 Amazing Benefits Of Strength Training for Women

All modalities of exercise will help you burn calories and lose weight.

But strength training will help to promote the growth and maintenance of lean muscle mass. 

In other words, making you toned and lean is the job of strength training. 

According to Dr. Caroline Apovian, MD, Endocrinology Diabetes & Metabolism, "as we age, our metabolism changes— this process begins around the age of 30 and by age 45, you're burning about 200 calories fewer per day than you did when you were 25." 

This often translates to weight gain of up to 12 pounds per year, she added. 

As we age and our hormonal levels fluctuate, muscle loss further lowers your body's metabolism, replacing your lean muscle tissue with fat, which generally settles in around your midsections, hips and thighs. 

How To Lose Weight From Hips And Thighs Fast

There isn’t a meals that may be focus on exactly the body fat on the hips and thighs, or even any area of physique. The best way to greatly reduce that’s you recognize your self you need to try to eat with weight loss in your mind; it means you need to missing the calories intake by 250 to 500 every day.

You can certainly lose your weight on hips and thighs by using a daily diet program with some simple workout.

Get calories Conscious:

Essentially, you can eat any kind of meals you wish given that you’re keeping in your calorie. You’ll be correctly fit your needs take less calories than your entire body can burn.

Have a various meals that serve sufficient vitamins just like fiber and protein without having a lot of calories. This can help you quit taking additional calories and also satisfy your hunger.

• Begin your daily diet through grain, just like brown rice, oat meal, whole-grain breads, whole-wheat pasta. Get impulses including peas, beans and also lentils.
• Consist of protein just like skin free chicken, bean, egg, fat-free or even low-fat milk in your daily diet.
• Prevent meat and other oily food and also try to eat seafoods as an alternative.
• Eat vegetables and fruits, especially fiber-rich types just like apples, berries, potatoes.
• 

Begin to walk and also move if you are watching tv or even hearing videos. Aside from getting correct food likewise have a physical exercise program.

The loss of thigh fat can be through with a variety of exercise and diet. Preserving your shape and also the right diet likewise cause the loss in other areas of the body. In case your thighs really are a small fewer active than you need them to become, it’s no trouble. In order to get rid of a few of which smooth, a few workout routines will certainly change body fat along with muscles & Lose Weight from Hips and Thighs.

Now there are many different workouts following a exact same concept that may help you to lose weight on hips and thigh.

Squats:

You could make your legs and shoulder width aside. Lessen your hips to the floor till these are in line with the floor. Apply it every day in units, providing every set up 7-8 a few moments.

Squats For Lose Weight From Hips And Thighs

Squats with Ball:

Put the ball with the wall with the back strongly pushed with the ball. Make the body like you perform the regular squat.

Squats with Ball For Lose Weight From Hips And Thighs

Lunges:

Apply 5- 8 pound weight in every hands, lunge forwards together with left leg very first and carry the right leg knee about a inch across the floor. Try this within 3-4 sets. In every set perform a minimum of 10 runs. Perform the same goes with another leg.

Lunges Exercise For Lose Weight From Hips And Thighs

Foods That Burn Fat For Lose Weight

We are going to introduce these five foods to you to lose weight and at the same time they are really good for healthy life style and beautiful life, but before going any further let me tell you that if you eat these food in moderation then they will help you losing weight or otherwise they would just make your stomach more fatty and bid and you will feel Hungary all the time.

Here are Some Things  Foods That Burn Fat

Green Tea

I don’t think that I need to introduce this food with you, but for those who doesn’t know how brilliant and magical food this is, let me tell you that Green tea is one of the most healthy foods that you can have on this planet earth, the antioxidants properties of this food help our body to get the most healthy impact and catechins boost up the rate of your metabolism and increase the rate of weight loss , and caffeine make you feel fuller and satisfied and fulfill the caffeine requirements, but you are just allow to take 4-6 cups of green tea during a day, you need to be slowdown and give everything some time to work on your body.

Oat Bran

We know that whole grain is very good and it provides the right amount of fiber we need, all the fiber we have in vegetables and fruits keep our system going on and scrubs off our digestive tract, and if you know the best source of water-soluble fiber in this whole wide world is oats and oat bran keeps our system going on and making things clear and healthy and it help our system to wash off all the toxic effects , some diet expert says that eat less fiber, but according to a new research, people who eat less fiber get fat more than those who eat more so eat fiber to get things working the way they suppose to.

Apples

Apples contain a fiber called pectin and this is one of the very essential and very nutritious fiber to get healthy life style, this actually help you reducing the absorption of fat and calories and metabolism needs lots of hard work to digest it and that way metabolism burn lots of calories almost double then we consume when we eat one apple. If you start eating one apple 30 minutes before your meals that will help your metabolism to burn all the calories you would eat during your meal.

Nori

If you are fan of sushi then you would know how delicious Nori is and how marvelous it feels when you eat it, it is one of the most famous snake in Japan and we all know that Japanese are one of the most healthy nation and their culture and their foods are full with healthy ingredient and qualities , nori is a seaweed and Japanese started to use it for first time and at the moment it is one of the most famous snake and one of the most healthy greens and they can burn fat from your body and the natural ingredient make it easy to get rid of toxic and bad fat easily.

Grapefruit

This is not a new invention that grapefruit juice a day can make your body lost 3.3 lbs and if you are eating healthy and good food then this can help you lose more then you plane and faster than you thought. Basically it was a medication for belly dancers in early 70s and people who were trained to do that use to eat one grapefruit everyday to keep slim, lean and weightless and after that people started to use it to lose weight and look good, it has ability to make metabolism run faster and make your body worm and stop water retaining and keep things clean and safe.

Summer Lovin At Home Equipment Free Workouts

I’ve been sitting here watching American Ninja Warrior while making these at home workout plans and I have to be honest… these plans probably won’t turn you into the next Ninja Warrior. They WILL, however, give you a great, targeted workout no matter where this summer takes you and that’s almost as good… right? 

Personally, whenever I do workouts like these, I love to put on my favorite motivational show (guess which one I’m going to suggest now… wait for it…), like Ninja Warrior, because it helps both pass the time in a fun way and motivate me to keep going. Since it’s only 20 minutes try to really limit your rest time and push yourself to make it through. Remember you can always make modifications for whatever level your fitness is at right now. Too many push ups? Lower your knees. Russian Twists too easy? Add a weight. Find the ways to make these right for your body and your goals!

One last note before: like any fitness plan it’s SUPER important to make sure you’re treating your body right. Sleep, hydrate, fuel yourself with healthy food, do all the things to take care of your body so it can take care of you!

Okay, ready to get sweaty? Here’s the plans!

The 3 Week Diet - How To Lose Weight Quickly

If you have ever watched any of those health related TV shows like ‘Dr. Oz’ or ‘The Doctors’, you would get the impression that it’s extremely difficult to lose weight fast. They’ll tell you that it can take month after month to shed the pounds, and sometimes even years. But I’m here today to tell you that that it is simply not true.

My name is Brian and I am the creator of The 3 Week Diet. I have spent years researching and working with nutritionists and dieticians to develop a diet system that is so advanced and effective that it is able to help you lose 1 lb of pure body fat every single day. Over the course of 3 weeks on the diet, you can lose more than 20 pounds of fat off your belly, butt, hips, and thighs and achieve the body of your dreams with little to no exercise involved. But how is this possible?

The Fastest Way To Lose Weight In 3 Weeks

Losing weight in a short space of time has always been thought of as a near impossible task. For years, doctors and dieticians have told the public that it takes months and sometimes even years of hard work to see any progress with weight loss, or to sculpt the perfect body. But that is simply not true at all.

The human body is highly adaptable and able to change in extremely short periods of time. Think about it. If people can quickly gain mass amounts of fat from weeks of unhealthy eating, shouldn’t they be able to lose a lot weight rapidly from weeks of healthy eating? Well, they definitely can.

But what do you need to eat to lose the weight rapidly? From low-carb, to low-fat, to sugar-free, to high-protein, and even the ‘caveman’ diet – there are so many options out there that it can be extremely confusing to the average person on which diet you should use to quickly lose weight. Some of these diets even provide conflicting information on what you should and shouldn’t eat. Well, that’s all about to change.

For years, A-list celebrities and professional athletes have been following a secret diet not revealed to the public. This diet is so effective that people have been able to lose over 23 pounds of pure body fat in just 21 days from following it. That’s more than 1 pound of body fat per day! Now, that diet has been made public by acclaimed nutritionist and personal trainer Brian Flatt.

Titled ‘The 3 Week Diet’, Brian’s system reveals to people exactly how they can rapidly lose over 1 pound of body weight per day. The diet doesn’t involve starving yourself or exercising like crazy, but instead follows a specific scientific method of including certain nutrient rich foods into your diet that, when combined, offer special fat-combating properties. You don’t need to restrict yourself to certain types of foods like ‘no carbs’ or ‘no sugar’, but rather include ‘the good stuff’ as well to help burn the fat. This diet is extremely effective and based on years of scientific research and testing to ensure its safety and effectiveness.

Brian has revealed step-by-step how to follow this diet for 21 days to see these amazing results. He has laid out every food you need to include in your diet, and when you need to eat them. The diet is incredibly easy to follow, with very little work involved. If you are looking to lose weight fast, The 3 Week Diet is definitely something you should consider. No other diet out there today promises such fast results, and is able to deliver them too.

Visit The 3 Week Diet website to before and after photos of people who have followed the diet for 21 days. You too, can see similar results in as little as 2 days, if you start right now!

Please click here:http://goo.gl/iK6bKK

Weight loss journey before and after:My weight loss journey

Today, I’m 100 pounds lighter than I was when I started my weight loss journey. My story is not one of overnight success. I didn’t take a magic pill. My results were not from a fad diet or a product from an infomercial. My journey has been more like a roller coaster ride of trials, many errors, and a collection of small milestones along the way, eventually leading to more than I ever expected to gain.

I was an unhappy girl with no self esteem, trapped beneath baggy t-shirt and stretchy jeans and desperate to lose weight to just be normal. I had no idea that it would turn into a journey of self discovery, freedom, and finding joy. Oh yeah, and 100-pound weight loss.

Drop 5 Pounds in a Week

Cosmo has come up with a fat-torching plan that really will subtract up to 5 pounds from your bod in seven days — without starvation, bizarre supplements, or cutting out entire food groups. How? It's all about small sacrifices combined with specific techniques. And rather than giving you a one-size-fits-all regimen, we figure you're more likely to stick with the plan if you pick the eating and exercise strategies that fit your lifestyle.

What I ate to day | Weight loss for Kids 2016

26 Weight Loss Tips That Are Actually Evidence-Based

1. Drink Water, Especially Before Meals

It is often claimed that drinking water can help with weight loss, and this is true.

Drinking water can boost metabolism by 24-30% over a period of 1-1.5 hours, helping you burn off a few more calories

One study showed that drinking a half liter (17 oz) of water about a half an hour before meals helped dieters eat fewer calories and lose 44% more weight 

2. Eat Eggs For Breakfast

Eating whole eggs can have all sorts of benefits, including helping you lose weight.

Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat 

If you can’t eat eggs for some reason, then that’s fine. Any source of quality protein for breakfast should do the trick.

Weight Loss transformation with Environmental Changes

 Actually! it is very efficient. it will change if you change it. Trust me

For many of us, our typical days encourage a sedentary lifestyle, and becoming active takes some effort. Driving to an office and working at a desk restrict activity. Watching a lot of television or sitting at the computer can also contribute to an inactive, sedentary lifestyle.

There are simple steps you can take to increase daily activity. Remember, every little bit helps:

• Take the stairs instead of the elevator or escalator
• Park the car at the far end of the parking lot and walk to the store or the office
• Get off the bus one stop early if you're in an area safe for walking
• Turn off the television or video game and head for the garden, rake the leaves, wash the car or just take a walk
• Find activities that your whole family will enjoy, such as tennis, roller-blading or hiking

Just by looking at your daily routine, you may be able to find ways to pack more activity into your day in addition to exercising.

Where you work may be one of the least conducive environments to keeping to a weight loss plan. However, there are things you can do to help stay on track with your weight loss plan at work:

• Bring healthy snacks, such as cut-up fruits and vegetables, to have on hand when you get hungry
• Avoid going to office social gatherings hungry – plan ahead to avoid the temptation of high-calorie treats like birthday cake and cookies 

Exercise

If you're obese, exercise is beneficial because it helps you keep and add lean muscle tissue while losing fat. And because muscle tissue has a higher metabolic rate and burns calories faster, if you're also eating healthy food according to your meal plan, exercise will speed up the rate at which you lose weight.

Exercise lowers blood pressure and can help prevent Type 2 diabetes. It also helps to improve emotional well-being, reduce appetite, help you sleep better, improve flexibility and lower bad cholesterol.

Walking is an excellent choice of exercise for obese people. A walking program should start slowly, with 30 minutes a day a few days a week, and increase gradually to the goal of walking for longer periods most days of the week.

Consult your physician before starting any exercise program.

Weight loss transformation: Diet

Fad diets come and go. Some, like low carb and high protein and fat diets, may work in the short term, but they can also pose serious health risks in the long run. Ultimately, the most successful long-term weight loss programs rely more on limiting how many calories you consume, and how many you burn through exercise and daily activity, rather than the actual composition of the diet.

Fasting may result in rapid weight loss, but you lose important lean muscle mass along with fat. All-liquid diets, which must be medically supervised, may be used for a short period of time, but these diets don't offer a long-term answer to weight loss.

Fads diets, which haven't had their health effects determined by rigorous clinical trials, may not be healthy options for weight loss. However, if you follow certain basic dietary recommendations, they can lead to weight loss:

• To lose weight and keep it off, instead of thinking "diet," think about an individualized eating plan. A plan that's tailored to your personal likes and dislikes will have a better chance of producing lasting weight loss. A balanced diet that restricts calorie intake—1,200 to 1,400 calories for women and 1,500 to 1,800 calories for men—may work well. A registered dietician can help to make an individualized diet plan based on your particular situation.
• 
  
• Include a variety of foods in the diet.
• All fats are not bad. We now know that polyunsaturated and monosaturated fats provide health benefits such as helping to keep the heart healthy. This means that nuts, seeds, and some types of oils, such as olive, safflower and canola, can be part of a healthy eating plan.
• Choose whole grains such as brown rice and whole wheat bread rather than white rice and white bread. Whole grain foods are richer in nutrients and higher in fiber, so the body absorbs them more slowly. This means they won't cause a rapid spike in insulin, which can trigger hunger and cravings.
• Get at least five servings daily of a variety of fruits and vegetables. Different fruits and vegetables contain varying amounts and types of nutrients.
• When dining out, ask for a take-home box, and avoid super-sized selections when you order take-out food. Many restaurant portions are too large for one person, so consider sharing an entrée or ordering an appetizer instead of a main dish from the entrée menu.
• Read food labels carefully. Pay particular attention to the number of servings contained in the product and the serving size. If the label says a serving is 150 calories and there are three servings per container, if you eat the entire contents of the container, you've consumed 450 calories. 
•