Natural Way to Lose Belly Fat

An accumulation of belly fat is not only aesthetically unappealing, but it can lead to such conditions as heart disease, sleep apnea, or Type 2 diabetes, according to the Mayo Clinic. If the abdomen measures greater than 40 inches in men, and 35 inches in women, these health risks are much higher than for those with a healthy midsection. To lose belly fat, it takes a combination of exercise and diet changes; however, there are home remedies that have been used to safely reduce belly fat.

Apple Cider Vinegar
The properties within apple cider vinegar have been used to treat many conditions, including sore throats, diabetes, digestion issues, and yeast infections. Yet, the use of apple cider vinegar for belly fat reduction is among the most popular. There are more than 90 substances found within apple cider vinegar, which include vitamins C, E, A, B2, and B6. How apple cider vinegar actually reduces belly fat is still under review. Some claim its properties detoxify the liver, which boosts overall weight loss, while others claim it speeds up metabolism and reduces appetite.

To lose belly fat, mix 2 teaspoons of apple cider vinegar (organic) with 16 ounces of water. Slowly drink the mixture; never chug the drink as it needs time to be introduced into your body for proper absorption. Drink this mixture three times per day, or before every major meal.

Altering Eating Habits
Belly fat begins to form when more calories are consumed than expelled through physical activity. Reducing overall belly fat begins in the kitchen and ends in the exercise room. Avoid consuming processed foods, which are usually full of sodium and carbohydrates. Instead, eat fresh fruits and vegetables as well as lean meats, such as chicken and fish.

Eating naturally fibrous foods, such as broccoli, papaya, and salads, on a regular basis will aid in calming appetite, which will naturally monitor the total amount of calories you consume. Instead of drinking carbonated sodas, consume mildly sweetened teas. The properties within green tea have been studied for their benefits of speeding metabolism and controlling appetites. Drink up to four cups of mildly sweetened green tea per day for its antioxidant and fat-burning benefits.

Physical Activity
The body utilizes calories as energy during physical exertions. Yet, if physical activity is limited, or nonexistent, then the calories are stored in the body as fat cells, normally within the midsection. Exercising, in almost any form, will boost metabolism rates and begin reducing the size of fat cells in the belly and throughout the body.

The Best Lemon Face Cleanser for Oily Skin

Oily skin plagues people of all ages, genders and races. It can lead to pimples, whiteheads and blackheads if not properly treated. The citric acid in lemon is one of the best active ingredients to curb oil production in the pores. It's not necessary to purchase an expensive lemon face cleanser for oily skin; you can make your own homemade cleanser using natural ingredients.

Lemon Face Cleansers
Fresh lemon juice can do wonders for oily skin. The natural citric acid in lemon helps break down oil molecules and cleanses the top layer of skin to reveal a smooth, soft complexion. Lemon juice is an ingredient in many skin care products and cleansers because it works as an astringent, but it works just as well if you use it by directly squeezing the juice out from the lemon itself.

One of the simplest recipes is to mix equal parts lemon juice and water. Soak a cotton ball in the mixture, wring out excess and dab onto the oily areas of your skin. Rinse your face with water if it stings too much. You can use this recipe every day as a facial cleanser. Keep in mind that the lemon can dry out your skin so follow up with an oil-free moisturizer to keep skin soft.

Another simple recipe involves mixing 10 tsp. of milk with juice from half a lemon. Add lemon juice until the milk curdles. Apply this mixture to your face and massage gently with your fingertips to allow it to absorb into your skin. The lemon will break down the oil on your skin while the milk soothes and moisturizes.

If your skin is very oily, you can cut a fresh lemon in half and rub the lemon all over your skin, concentrating on the oiliest areas like the t-zone. Remember not to overdo as lemon can be very drying. Use undiluted lemon juice sparingly to prevent flakiness. Always avoid using lemon juice near the eye area.

How to Get Rid of Belly Fat Without Exercising

As a person's age increases and metabolism decreases, unsightly belly fat tends to build rapidly. Those with a genetic predisposition to gaining weight around the midsection are more prone to pack on the pounds. Not dealing with that extra fat can lead to serious health concerns, such as diabetes, heart disease, breast cancer, gallbladder problems, colorectal cancer, high blood pressure and metabolic syndrome, according to Mayo Clinic. You can reduce belly fat without exercise by following a healthy diet and avoiding fat-building foods.

Foods to Avoid

1. Sprinkle salt on your food sparingly. Excess sodium makes your body retain water, creating a puffy and bloated appearance in your middle.

2. Cut down on the carbs. Your body stores foods, such as bagels and breads, as backup fuel to be utilized during long periods of exercise. However, if you don't burn carbs, they quickly build up in your belly.

3. Eliminate fried foods. These are high in fat and digest slowly, making your body feel bloated and heavy.

4. Choose your beverages wisely. Drinks with high acidity, such as coffee, alcohol, fruit juices and carbonated beverages, can aggravate your gastrointestinal (GI) tract and cause bloating.

5. Avoid gaseous goods. Foods such as broccoli, legumes, cauliflower, cabbage and onions cause gas to accumulate in your GI tract.

Foods to Eat

1. Crack open an egg. Eggs are high in Vitamin B12 and can boost your metabolism.

2. Stick to lean meats and fish. Turkey, tuna and salmon are lean and low in saturated fats. Fish also contains omega-3 fatty acids, which can promote a flatter tummy by decreasing stress chemicals.

3. Go green. Dark, leafy greens, such as spinach, romaine and arugula, are high in fiber and low in calories. To decrease daily caloric intake and curb your appetite, eat a hearty salad before every meal.

4. Get a little nutty. Nuts such as almonds are a filling, low-cal snack. Stick to the unsalted kinds to prevent stomach bloating.

5. Pick a berry. Fruits are high in fiber and satisfy a sweet tooth. Be careful to stay away from added-sugar fruit products, such as jellies, juices and sorbets.

Habits to Adapt

1. Cut down your caloric intake. Websites such as my-calorie-counter.com (see Resources) can help you set a weight-loss goal and track your consumption patterns. Reduce your daily intake by a couple hundred calories to shave off stubborn belly fat.

2. Eat five to six small meals per day. This will regulate your blood sugar and prevent binge-eating and weight gain. Regular nutrition also increases your metabolism, which aids in belly-fat burn.

3. Drink plenty of water. Often the brain confuses feelings of thirst with hunger, causing you to eat when your body is dehydrated. Flush out your system with eight 8-oz. glasses of water per day.

4. Relax. High levels of stress hormones can increase fat storage around your middle. Adopt a relaxation technique, such as yoga or meditation, to prevent stress hormone secretion.

How to Use Lemons for Health and Beauty

There are all sorts of health and beauty aids for every imaginable ailment or problem. However, nature has provided its own natural solution--lemons Lemons are wonderful substitutes for health and beauty products. They're readily available, inexpensive, non-toxic and they smell great. Have a look at the following suggestions and think about replacing some of your health and beauty aids with lemons.

Tips

1. Treat an itchy, flaky scalp by massaging in 2 tablespoons of lemon juice. Rinse with warm water. Follow with a leave-in rinse of 1 teaspoon of lemon juice in 1 cup of warm water. Repeat daily until dandruff disappears.

2. Clean, exfoliate and unclog facial pores by washing with lemon juice. Dab a little lemon juice on blackheads to draw them out.

3. Ease the itch of a poison ivy rash. Apply lemon juice full-strength to the rash to soothe itching. Don't apply lemon juice to open blisters.

4. Rinse hands and feet in lemon juice and water to relieve dry, rough skin. Massage a little olive oil into the dry areas and pat dry.

5. Stop the bleeding and disinfect small scrapes and cuts. Soak a cotton ball or pad with lemon juice and hold it over the injury for a full minute.

6. Banish warts. Use a cotton swab and apply full strength lemon juice to the wart. Repeat daily until the wart is dissolved by the acid in the lemon juice.

7. Get sunny highlights with lemon juice. Mix 1/4 cup of lemon juice and 3/4 cup of water and rinse through the hair. Sit in the sun until the hair dries. Repeat daily for a week if necessary. Wear sunscreen.

How to Have a Flat Tummy

One of the toughest things for people to do when working out is achieving a flat stomach. Many people are always working on getting six-pack abs. There is a way to get a trim, lean stomach, but it consists of a proper and healthy diet in conjunction with exercise that works the abdominal muscles.

Things You'll Need

• Fresh vegetables
• Fresh fruit
• Almonds
• Water

Walk or jog daily for at least 30 minutes. Make sure that the walking or jogging is brisk to increase your heart rate. Doing this will increase your metabolism and help you burn fat much faster.

Do stomach crunches a minimum of three times per week. Stomach crunches are done by lying flat on the floor, bending your knees, and having your feet flat on the floor and your arms at your side. Tighten your stomach muscles and lift your shoulders off the ground. Hold and release. Repeat as many times as possible, increasing the number at each workout if possible.

Add plenty of fiber to your diet but stay away from carbohydrates such as potatoes, white rice, white bread and pasta. Eat plenty of fresh vegetables and fruit. Green leafy vegetables are a good diet choice.

Drink six to eight glasses per day of water. This flushes the digestion of your body and allows you to lose weight faster. Water also fills you up, which means you will eat less.

Avoid eating a minimum of three hours before going to bed. Consume smaller, more frequent meals daily as opposed to two or three big meals to avoid bloating. Munch on a handful of almonds for a healthy snack as they help burn fat.

How to Use Baking Soda for Acne and Skin Disorders

Next time you pull out the baking soda to whip up a cake, take a second look at this ingredient. Not only is it an exfoliating and antiseptic skin treatment -- it's also gentle on irritated cells, and soothes away itchiness and discomfort for those with eczema or a sunburn. Commonly known as sodium bicarbonate, it also gently cleanses for those with oily or acne-prone skin.

Anti-Acne Benefits
Baking soda soaks up oil, has antiseptic properties and helps remove dead skin cells, which means gentle exfoliation. These three elements can work together to keep oil and bacteria from congregating and forming new pimples. A gentle mask is the simplest way to use sodium bicarbonate to ward off pimples and keep skin clear. You can perform this basic routine a few times a week or every other week.

Step 1
Mix together about 3 tablespoons of baking soda with a couple tablespoons of distilled water to form a thick slurry.

Step 2
Rinse your face with warm water and pat dry with a clean towel. Apply the baking soda mask to your skin, focusing on any areas that tend to get oily. Avoid the eye and lip areas.

Step 3
Leave the mask in place about 15 minutes to allow the baking soda to soak up any contaminants.

Step 4
Rinse off your skin thoroughly and pat dry. Follow up with a soothing moisturizer. While this mask helps to keep skin oil-free, it can also dry out sensitive skin or skin that tends to feel dry already. Use this treatment sparingly until you know how it affects your skin.

This mask also encourages skin cell turnover, which helps new, healthy skin cells emerge over many months of regular exfoliation and moisturizing. However, baking soda does not lighten acne scarring or affect the pigmentation of skin cells on contact.

Warning

Test any baking soda treatment on a non-sensitive area of your skin first to see if you have any adverse reactions. Stop using baking soda immediately if you notice redness, stinging or discomfort.

Pimple and Blackhead Spot Treatment

Create a powerful antibacterial, anti-inflammatory spot treatment for those little pimples that have already set up camp. The power of baking soda and honey soothes problem spots and provides antibacterial support. The honey also helps skin draw moisture from the air for a revitalized, dewy glow.

Step 1

Combine a teaspoon of baking soda with a teaspoon of honey and mix thoroughly.

Step 2

Wash your face and pat your skin dry. Dab the treatment on any particular spots that need some cleansing action.

Step 3

Leave the solution in place for about 15 minutes and rinse off the treatment immediately. Repeat once or twice a week for a quick fix on impending problem areas. Baking soda has been shown to decrease the number of viable bacterial cells when applied topically to the skin.

Soothing Softener

Sodium bicarbonate isn't just an antiseptic wunderkind for acne.. This affordable gem can also soothe inflamed or itchy skin. Make up an anti-itch, anti-inflammatory mask by combining the soothing properties of baking soda with the equally softening effects of oatmeal, to protect skin and soothe minor itching effectively.

Step 1

Measure out 1/4 cup of whole oats and place in a blender. Whir the oats into a powder.

Step 2

Mix the oat powder with a tablespoon of baking soda. Add a teaspoon of honey and a few tablespoons of water until the ingredients form a loose paste.

Step 3

Apply the mixture to any reddened or irritated areas and allow it to sit for about 15 minutes. Rinse the mixture off thoroughly, and follow up with a soothing moisturizer.

Tip

Add 1/2 cup of baking soda to a warm bath along with a cup of sea salt for a soothing, full-body remedy.

The Best Arm-Toning Exercises With Hand Weights for Women

Sculpted arms can do wonders for making you look your best in summertime dresses, tanks and swimsuits. These muscles are easy to sculpt, and because they are smaller, you get to notice the definition sooner. Using hand weights, you can sculpt all areas of your arm to create long, lean, toned arms. These exercises are the best, according to fitness expert Jonas Serano, because they work efficiently to give you maximum results in less time.

Biceps Curls
For trainer Lexi Walters, biceps curls are one of the best arm toners around. You can use your weights, plus the resistance of your own muscles to really squeeze and contract into your upper arms. Take the weights into your hands. Stand with your arms by your sides and your palms facing forward. Bend your elbows and lift the weights up to your shoulders. Hold for one count and release. Repeat 10 to 12 times.

Side Arm Raises
The shoulders house many different tiny arm muscles. Because these muscles are small and there is usually not much fat around them, when you work them, you can see the tone quickly. Strong shoulders can also give you the appearance of a slimmer waist, by accentuating the hourglass shape. Stand with your weights in your hands by your side and your palms facing in. Keep your arms straight and lift your arms to the side to shoulder height. Slowly lower your arms. Repeat 10 to 12 times.

Overhead Extensions
Overhead extensions work your triceps, which are on the back of your upper arms. This is an area most woman complain of as being "flabby" and not toned. Hold onto your hand weights and reach your arms overhead. Bring your hands together. Bend your elbows and lower your forearms and the weights behind your head, keeping your upper arms straight up. Press the weights back up as you straighten your arms. Repeat 10 to 12 times. Try to keep your shoulders down away from your ears and your elbows pointing forward.

Shoulder Presses

The shoulder press is an arm exercise that works not only your shoulders, but also the back of your arms, chest and back to efficiently tone your arms and upper body. Grab onto your weights. Bend your elbows at shoulder height with your palms facing forward. Your arms will make 90-degree angles at your elbow joints. Straighten your arms by pushing your weights up overhead. Then lower them back down to your 90-degree angles. Repeat 10 to 12 times.

Tips to Lose Belly Fat During the Day

Belly fat can seem impossible to lose, especially if you lead a stressful, busy life. Exercise alone may not get you the results you crave if your daily habits undo all of your hard work. Simple changes in your daily routine can give you an edge in the battle of the abdominal bulge. Fight stomach fat the smart way by incorporating healthy changes into your lifestyle.

Chill Out
Stress is making you fat. A 1994 study conducted at Yale University analyzed cortisol levels and waist-to-hip ratios in women during timed math trials. The study, which was published in "Obesity Research," revealed a direct correlation between cortisol -- which is released in helpless stressful situations -- and abdominal fat. Avoid harmful, fattening stress by reducing time crunches in your life. Don't wait until the last minute to complete a project. Don't take on more than you can complete within an allotted time frame. Taking things easier at work and in life can help keep those cortisol levels down. Can't avoid stress? Try popping some vitamin C to counteract the cortisol.

Too Many Apples a Day
Fruit contains lots of nutrients you need, but it can also make you fat. Berries are finger-licking good because they are full of fructose sugar. A 2009 study at UC Davis discovered that fructose-sweetened beverages can increase stomach fat and reduce insulin sensitivity. This doesn't mean you should avoid fruit; just don't binge. Moderation is key in all diets, and even fruit can be problematic for losing weight if you overindulge. Be especially wary of items that combine a lot of fruit. Dense fruit snack bars require whopping cups of fruit, including sugary dates, that keep all of their calories when they get condensed into smaller servings.

Go Nuts!
Don't worry, you don't have to go hungry; there are snacks available to you that make you thinner. A 2012 study at the University of Oklahoma found that protein can reduce abdominal fat. Eat a handful of almonds for your snack instead of a smoothie; almonds keep your hunger cravings down and provide your body with protein. Eggs are a great source of protein as well. Crack open a hard-boiled egg, or nosh on some deli meat in between meals to keep your tummy from grumbling. When you do eat a sandwich, make sure to use whole-grain bread instead of refined white bread. A 2012 review of dietary studies revealed that refined bread leads to excess abdominal fat.

Get Up
Sitting is killing you. You can lose belly fat and extend your life by getting up frequently during the day, preferably once an hour, according to the Mayo Clinic. Just getting up and getting your blood flowing can reverse a lot of the problems a sedentary lifestyle causes. Pop headphones into your ears from an MP3 player and boogie in your office for two minutes every hour. Walk up and down a set of stairs. Stand up for phone calls. Turn your desk into a gym by using it for pushups. Just doing some activity once an hour can make a significant difference.

Water Lemon Ginger Diet

Lemon's refreshing qualities and ginger's warming effect make a good natural diet drink. Using lemon to improve the taste of water helps some people drink more water while dieting. Ginger works as a metabolism booster and makes a tasty, palatable diet beverage: a cross between lemonade and strong ginger ale. Use the lemon-ginger water as a natural beverage to assist in healthy weight loss.

Ingredients
Water with lemon juice may assist in detoxification and is considered a liver tonic. Ginger provides thermogenic properties, meaning that it boosts metabolism to burn calories faster. Ginger also combats nausea and fights bloat. Use filtered or distilled water to assist in detoxification.

Program
Take the water-ginger-lemon drink first thing in the morning to flush the liver and reduce the appetite. Drink it as many times a day as desired. Eight full glasses of water a day help to keep the body hydrated. This practice can help jump-start a diet by reducing the appetite and creating a reminder throughout the day to focus on detoxification and healthy whole food choices (unprocessed foods, such as vegetables, fruits, lean protein and whole grains).

Refrain from excessive calorie restriction. Consult with your medical professional before attempting this or any other diet. Follow an exercise program for the best results in weight loss. Drastic diet measures, such as fasting and starvation diets, damage health and metabolism and contribute to the yo-yo effect, which causes increased weight gain following weight loss. Exercise helps to preserve lean muscle, which helps the body burn more fat even at rest. Dieting without exercise may cause a breakdown in muscle tissue, which will lead to the body gaining fat more quickly after the diet ends.

Beverage Choices
The Centers for Disease Control and Prevention (CDC) advise those who desire to lose weight to cut calories in their beverages in addition to watching what they eat. Sodas, lattes, juices, cocktails, wine, beer and other beverages are often loaded with sugar, and some coffee and frozen beverages are fat bombs as well. Using the water-ginger-lemon beverage to replace high-calorie and empty-calorie beverages could help in weight loss when accompanied by portion control and exercise.

Lemon Honey & Cayenne Colon Cleanse

The lemon, honey and cayenne colon cleanse is a variation of the Master Cleanse Diet. The Master Cleanse Diet was created by Stanley Burroughs in 1941 to detoxify the body, clean the colon and to lose weight. The original recipe calls for grade B maple syrup instead of honey. However, the limited availability of maple syrup in some parts of the country along with its sometimes expensive price tag, can make maple syrup hard to come by. In which case, honey can be used in its place.

Ingredients and Preparation
The lemon, honey and cayenne colon cleanse diet should preferably be made with all organic ingredients. If organic ingredients are not available, regular produce can be used instead. In a large pitcher or pot, combine 60-ounces of water, 12 tablespoons of lemon juice, 1/2 teaspoon of cayenne pepper and 12 tablespoons of honey. You can obtain the lemon juice by squeezing approximately six organic lemons. Run the lemon juice through a strainer to catch any pulp or seeds. Stir the mixture thoroughly and keep in the refrigerator.

Duration
Each batch of lemonade is enough for one day. The batch contains approximately 10-servings, so it should be portioned out throughout the day. You may also drink water in addition to drinking the mixture. Otherwise, no other food or drinks are allowed during the diet, which should last anywhere from three days to one week. The longer you continue the fast, the easier it will be to stick with the program.

Warnings
Your bowel movements may change in color and consistency while on the lemon, honey and cayenne colon cleanse. Do not be alarmed unless you are experiencing severe muscle cramping, a fever or you start to feel faint. If you are having any of these symptoms, eat something and contact your doctor immediately. If you are feeling nauseous or start vomiting, discontinue the cleanse and call your doctor.

How to Lose Belly Fat and Stretch Marks

Excess belly fat can be difficult to lose. Not only does it affect the way you look, it affects the way you feel and your overall health. The Mayo Clinic warns against the dangers of belly fat, in particular: "Excess belly fat increases your risk of cardiovascular disease, diabetes and certain types of cancers." Losing belly fat requires healthy eating and exercise. If your belly has stretch marks, either due to pregnancy or weight changes, you can treat these with creams and other therapeutic options.

Things You'll Need

• Tretinoin cream
• Lose Belly Fat

1. Watch what you eat. Food that are high in fat, sugar and simple carbohydrates (e.g. white pasta, bread, potatoes) should be avoided while attempting to lose weight. Instead, eat a diet high in fiber (e.g. vegetables, fruits, whole grains), protein (e.g. legumes, eggs, fish) and healthy fat (e.g. avocado, nuts).

2. Exercise at a moderate level for at least 30 minutes, three to five times each week. If you have trouble staying motivated, join a gym or local walking group. Start at a lower activity level then work your way up as you get into shape.

3. Tone your belly using strengthening movements at least three time each week. Planks target the entire ab area. Perform planks by laying flat on your stomach with your legs straight. Raise your body up onto your forearms and the balls of your feet. Balance in this position for up to 60 seconds.

Fade Stretch Marks

1. Massage Tretinoin cream into the stretch marks each day, as directed. Tretinoin cream is said to rebuild the damaged collagen in your skin. This helps to improve your skin's appearance and return it to its original appearance.

2. Ask your dermatologist about laser therapy treatment. According to the Mayo Clinic, laser "remodels underlying skin (dermis) by stimulating the growth of collagen and elastin." This treatment is most effective on fresh scars.

3. Book an appointment for microdermabrasion with your local aesthetician. This treatment blows tiny crystals onto your skin which abrade and polish the surface. A vacuum is then used to remove the crystals and loose skin cells. This treatment works well for both fresh and old stretch marks.

Yoga Exercises for the Lat Muscle

Your lats, which are your latissimus dorsi muscles, span across your back on either side of your spine, from the middle of your spine down to your lower spine. Your lats are mainly used when you reach overhead to push or pull against resistance. There are several poses practiced in yoga that exercise and tone your lats. At the same time, performing yoga with good posture and balance can be hindered by tight lats, especially in Handstand. Tightness in the lat muscles reduces your range of arm movement, closes the chest and moves your back out of alignment. Doing yoga poses that exercise the lats will not only strengthen them, but also improve your posture for other yoga poses, and keep your muscles loose to protect your rotator cuffs from tears and injury. Remember to consult with your doctor before beginning a new exercise program.

Upward-Facing Dog
Perform Upward-Facing Dog, which strengthens your lats and improves your posture. Lie flat on your mat on your belly, with your feet together. Put your palms on your yoga mat under your shoulders, with your elbows pointing directly back. Inhale to lift your chest to the ceiling, straightening your arms. Look straight ahead. Keep your spine long and your shoulders down. Hold the pose for 30 seconds then slowly lower. This action requires you to pull using your lats against your body's resistance. If your lats are weak, it will be difficult for you to support your upper body, and your shoulders will inch up to your ears.

Locust Pose
Lie on your belly on your yoga mat with your arms down by your sides and your palms facing up. Rest your forehead on your mat. Take a deep breath in, then exhale to lift your head, chest, arms and legs off your mat. Your arms and legs should lift and hover above the mat as high as you can hold them. The only part of your body that should have contact with the floor is your belly, from your lower rib cage to the front of your hips. Use your lats and butt instead of your leg muscles to hold the pose. Straining the hamstring could cause cramps; instead, tighten your butt to help you support your legs. Lift your chest to the ceiling as high as you can, using your lats. Hold for at least 30 seconds, breathing deeply. Locust pose strengthens and tones your lats as they open your chest.

Warrior I
Warrior I pose strengthens your lats, as well as your legs. Stand up tall with your feet spread about 4 feet apart. Bend your left knee so your leg forms a 90-degree angle, with your left thigh parallel to the floor. Keep your right knee straight and turn your left foot inward, about 45 degrees toward the right. Turn your left foot out 90 degrees. Lift your arms straight overhead, clasping your hands if you can, and hold the pose for at least 30 seconds. Focus on reaching as high as you can with your arms, which works the lats. Lift your rib cage as far away from your hips as you can. Keep your head neutral and look straight ahead. Do the other side too to work your lats evenly.

Shoulder-Pressing Pose
The Shoulder-Pressing pose exercises and strengthens your lats by using them to keep your body upright. Squat on your yoga mat with your hips turned out, knees pointing toward your sides and your feet flat on the floor, roughly shoulder-width apart. Press your palms and fingers firmly into your mat directly under your shoulders, with your fingers pointing straight in front of you. Now, take your feet off the ground slowly by rocking forward and back until you find your balance. Allow your feet to move in front of your body, cross your ankles and rest the backs of your knees on the sides of your shoulders, so your thighs are hugging your shoulders. Hold for at least 30 seconds, taking slow, deep breaths. Weak lats can keep you from being able to hold your legs up for this pose; begin with easier poses that strengthen the lats, such as the Upward-Facing Dog, Locust pose and Warrior I, and work your way up to the Shoulder-Pressing pose.

Instructions for the Lemon Cleanse Diet

First created by Stanley Burroughs, the Lemonade Diet, also known as the Master Cleanse, has become famous for rapid weight loss. Celebrities, such as Beyonce and Demi Moore, have claimed the diet helped them shed weight for movie roles. Men can lose up to 2 lbs. per day, and women can lose up to 1 1/2 lbs. per day. The recipe for the lemonade mixture only takes a few minutes to learn, and it stays exactly the same for every day of the diet.

Things You'll Need

• 60-80 lemons (preferably organic)
• 2 qt. of maple syrup (preferably grade B)
• 1/2 cup sea salt
• At least 10 gallons of distilled water
• 2 oz. cayenne pepper
• Herbal laxatives
• Measuring spoons

Tom Woloshyn, author of "The Complete Master Cleanse: A Step-by-Step Guide to Maximizing the Benefits of The Lemonade Diet," stresses to do a minimum of 10 days of the diet. Assemble ingredients for a 10-day cleanse, including lemons, maple syrup, sea salt, distilled water, cayenne pepper and laxatives.

The night before you will begin the Lemonade Diet, take an herbal laxative before bed. Take the laxative in the form of a tablet, capsule or tea.

In the morning of day 1, either repeat the laxative or use an internal salt water bath. Place 2 tsp. of uniodized sea salt into 1 qt. of warm water. Stir and then drink. This mixture is the same salinity as your blood, so it will not be absorbed into your bloodstream. It will be eliminated within 1 1/2 hours after drinking it.

Add 2 tbsp. of freshly squeezed lemon juice into a glass. Add 2 tbsp. of maple syrup, making sure to use a measuring spoon. Add 1/10 tsp. of cayenne powder. Add 8 oz. of distilled water. Stir and drink. You will do this 6 to 12 times a day.

At the end of day 1, take a a laxative. On day 2, again start with an internal salt water bath. After elimination, make lemonade mixture and drink 6 to 12 glasses. Repeat steps for the rest of the 10-day cleanse.

The Best Workout Plan to Lose Belly Fat

You want to lose weight. You've got a new diet plan ready; all you need to do is add in your exercise routine. You need to move your body to lose the maximum amount of weight.

The Best Workout Plan to Lose Belly Fat

The best way to lose belly fat is through both diet and exercise. There are ways to help your body burn more fat and calories, which will result in a flatter stomach. A consistent exercise plan and a commitment to a healthy diet will get you that flat stomach in no time.

Exercise

If you want to get rid of belly fat, you have to burn fat on your entire body. Unfortunately, you can't spot reduce fat unless you're choosing to have cosmetic surgery. Belly fat is particularly tough to get rid of, so it's important to do the right types of exercise.

In order to burn the most body fat, you need to alternate aerobic exercise and strength training. If you can exercise six days a week, you'll get faster results. Do exercises that burn more calories such as running, swimming or biking for at least 30 minutes at a time.

Jump rope. This is an incredibly high calorie burning activity. You will burn a lot more calories in a short time than with most other exercises.

Make sure that you alternate days for aerobic exercise and strength training. This gives your body a chance to recover from each type of exercise while challenging your body in other ways.

Do a total body strength training workout. You can also alternate upper and lower body strength training days if you can't go for a full body workout in one sitting.

Alternate Exercises

Try different exercises. By doing different aerobic and strength training activities, you will challenge your body even more. Run one week and bike the next, do whatever keeps you motivated. If you are always doing the same activity, your body may get used to it and it will become easier. If this happens, you could get stuck in a weight loss plateau because you won't be burning as many calories.

You can also try yoga and Pilates. Yoga (unless it's specifically for relaxation) provides a full body workout which strengthens muscles. Yoga and Pilates also provide excellent abdominal workouts while improving flexibility.

Diet

It is important to improve your diet if you are trying to get rid of belly fat. Avoid processed foods as much as possible. Eat whole grains, vegetables, brown rice, berries, nuts (especially almonds) and lean meats. Dairy is also good for helping get rid of belly fat, just make sure you choose low-fat dairy products. Oatmeal is an excellent, heart-healthy food that is also effective for weight loss.

Salt Water Cleansing Diet

Salt water cleansing is done for a number of reasons, including losing weight and cleansing the body of toxins. Before you consider detoxifying your body or losing weight by consuming salt water, you should know that salt water cleansing is a method that should be done in tandem with nutritional consumption.

Here are a few tips:

Sea salt, not table salt
First of all, when considering whether to cleanse the body or lose weight via salt water it is vital to know what type of salt to use.

Using iodized salt (table salt), which has the micronutrient iodine, works against the purpose of cleansing the body. It effectively adds nutrients that your body is trying to get rid of. For this reason, sea salt, with its more concentrated salinity, is best for cleansing and losing weight. Using the wrong kind of salt may have the effect of raising your blood pressure, rather than causing the desired reaction.

Not really a diet
Salt water cleansing has been known to cause weight loss, but it's not a diet. The human body is not made to drink sea salt, because of the high amount of sodium chloride. Because the body self-regulates the amount of salt intake, sea salt will be ejected either through regurgitation or urination. The process, counter to a diet, actually dehydrates the body and makes the body crave more water. Weight loss is a byproduct of the dehydration. The consuming of sea salt must be countered by the intake of proper nutrients for good health.

Cleansing process
To flush the toxins out of the body, be sure to mix the correct amount of salt and water. If you are under 200 pounds, two teaspoons of sea salt mixed with one quart of water should be sufficient. If you weigh more than 200 pounds, use tablespoons instead of teaspoons. If the concoction is difficult to ingest, don't worry: the goal of the salt water cleanse is to throw up. After about 30 to 60 minutes you should regurgitate the sea salt and water, along with intestinal toxins. Why? Because to put it plainly, the sea salt cleanse makes you sick. After you've done it, and your stomach has settled, start off sipping a mild juice or water. If you're trying to lose weight it is recommended that you repeat the process either each night or each morning, depending on how long you want to cleanse. Just remember, supplement the cleansing by taking in nutrients.

How to Diet and Lose 10 Pounds in a Week

Loosing 10 pounds in one week takes a lot of willpower and determination. Even though losing so much weight that fast is not recommended, it is entirely possible. Sticking to a strict diet can help you succeed in losing the weight. The diet will help you shed excess fat quickly without using any risky diet pills or supplements. Loosing 10 pounds in a week is equal to burning 35,000 calories in a week or 5,000 calories in a day. Therefore, it is very important to stick to your diet to achieve your ideal weight.

Step 1:
Drink a liquid diet. A lemonade diet, which is made up purely of liquid, will help you lose a lot of weight in a short period of time. Purchase your ingredients at any local grocery store. Gather one quart of spring water, four large lemons, a half a cup of maple syrup and half a teaspoon of cayenne pepper. Squeeze the lemon juice into the spring water and add the maple syrup and cayenne pepper and mix thoroughly. Adjust the taste of the mix according to your personal taste. Place the liquid mix in the refrigerator to cool. Drink whenever you feel hungry and carry it wherever you go, to avoid cheating on your diet.

Step 2:
Eat fresh vegetables, lean meats, and other high protein foods. If you cannot do a liquid diet, then go on a strict vegetable diet. Eat vegetables including green beans, broccoli, snow peas, leafy greens, chicken, fish, lean beef, and opt for wheat gluten flour for baking purposes. If you feel like eating other vegetables such as corn, carrots, or even fruits, you can eat them but no more than one serving per day. Also increase fiber in your diet. Incorporate fiber gradually as too much fiber at one time may lead to bloating, cramps, and gas. Make sure to drink plenty of water as it helps your body digest the fiber more efficiently. Drink approximately 16 ounces of water prior to each meal. Drinking water will help you eat less but still keep you full.

Step 3:
Make some overall changes to your diet. Do not eat any sugary snacks as they will be stored as fat in your body. Foods to avoid include foods high in carbohydrates, such as sodas, noodles, breads, rice and food made from white flour. In addition to foods to avoid, make sure to avoid large meals. Eat fix to six small meals per day and make sure that each meal is no more than 400 calories. Each meal should preferably have a serving of protein, vegetable, and grain.

How to Eat a Healthy Breakfast on the Go

For many people, breakfast is a cup of coffee on the run. But even if you're in a hurry, you can make healthy choices and eat a breakfast that will provide you with essential nutrients and lasting energy.

Things You'll Need

• English Muffins
• Bananas
• Fruit Juices
• Peanut Butter
• Whole-grain Bread

Tips

1. Take breakfast with you - stash a whole-grain bagel or muffin, a hard-boiled egg, yogurt or a small jar of peanut butter and some fruit in your bag and take it with you to work.

2. Shop in advance. Buy fresh-squeezed juices in small containers, whole-grain unsweetened cereal that just needs hot water added, eggs to hard-boil. This way you'll have breakfast ready every morning to take along to work, or you can eat it in the car.

3. Be creative. Take along a slice of leftover pizza, or pack up a leftover casserole.

4. Buy breakfast on your way to work if you don't have time to pack up a breakfast or eat before leaving the house. Check out stores and cafés near your house and en route to work. Check their hours and pick ones that will be open early. Avoid buying sweet pastries and doughnuts, which provide empty calories and will set you up for a massive energy slump.

5. Opt for low-sugar, high-fiber, high-protein choices. Choose a bagel and cream cheese, a whole-grain fruit-juice-sweetened muffin, scrambled eggs on an English muffin or a slice of quiche.

6. Read labels on the popular breakfast and energy bars. Many are very high in sugar and not as healthy as they appear.

7. Eat something in the morning even if you are not very hungry. A banana or apple is a healthy snack, or you could have a slice of whole-grain toast. These are quick and easy to eat at home, take along or buy on the run.

Foods That Eat Fat

Believe it or not, the worst thing you can do when trying to burn fat is to not eat. By starving yourself you drastically slow down your metabolism to conserve fuel, and what little food you do consume, your body will try to store as fat to combat the starvation. It's much better to have a healthy. balanced diet and exercise regularly. Know what foods to eat--some will even assist you in burning away that unwanted fat.

Foods Rich in Vitamin C
Fruits rich in vitamin C actively help the body process fats more quickly. This vitamin stimulates the production of the amino acid, carnitine, which dilutes the fats and helps excrete them from the body.

Fruits rich in vitamin C include limes, lemons, oranges, guava, grapefruit, papaya, tangerines and tomatoes.

Apples
Apples contain a large amount of pectin, which restricts the cells' ability to absorb fat.

Oily Fish
Long-chain omega-3 fatty acids found in oily fish are great for assisting your body in processing fats. Examples of oily fish are salmon, tuna, mackerel and trout.

High-Quality Proteins
These are found in egg whites, lean red meat, chicken/turkey breasts, fish, low-fat diary products and kidney beans. Consuming proteins not only increases the body's metabolism, but it also burns more calories through the digestive process.

Nuts and Seeds
Nuts and seeds are another good source of essential fatty acids. They are high in fiber and keep you feeling full--a great food to snack on.

Chillies
Chillies and other hot peppers contain capsaicin. This increases the body's metabolism, and is effective for up to 20 minutes after eating.

How to Lose Belly Fat After Menopause

As many women know, menopause can cause weight gain around the mid section. Gaining weight during menopause is not an uncommon thing and many times, extra belly fat is one of the places that the extra weight is stored. However, by following some simple principles, belly fat can be lost after menopause. Here's how to do it.

Things You'll Need

• Determination
• An exercise program
• Proper diet

Exercise most days of the week. In order to lose belly fat, you need to create a calorie deficit, or burn more calories than you consume. One of the best methods to do this is exercise. Aim to do three days of cardiovascular exercise and three days of strength training. Try to make each session 30-60 minutes in length. Aim for a moderate intensity. You should break a sweat and your heart rate should increase.

Lose belly fat by following the principles of proper nutrition. Refer to USDA's MyPyramid site for a personalized healthy eating program. Also, remember that you must consume less calories than you eat in order to lose any type of body fat. Aim to create a daily calorie deficit of 500 calories in order to lose 1 pound of body fat per week. This will help reduce your belly fat.

Exercise your core and abs. While it is impossible to "spot train" an area, it is possible to help your efforts along by training target areas. Do ab exercises three times weekly. Perform core strengthening exercises as well such as Yoga or Pilates.

How to Do a One Day Lemon Cleansing Diet

This one day lemon cleansing diet will clear the bowels, intestines, colon, and liver of harmful toxins, and leave you feeling great. It can be performed as much as twice per week, as needed, and should be followed with a healthy, low-fat diet to prevent toxins from building up in your system again. The lemon cleansing diet doesn't require any special equipment or products, and can be performed in the comfort of your own home for colon cleansing, liver cleansing, or as a general body cleansing.

Things You'll Need

• Fresh lemon juice
• Honey
• White pepper
• Spring or distilled water
• Herbal laxative tea (optional)

Tips

1. Combine 2 tablespoons fresh lemon juice, one tablespoon honey, and a dash of white pepper in one cup of room temperature spring or distilled water. Mix well.

2. Drink the lemon cleansing diet drink upon waking in the morning. Drink one cup of the solution every one to two hours thereafter for the entire day. Eight to twelve glasses can be safely consumed daily.

3. Drink one cup of a safe and gentle herbal laxative tea one hour before bed to complete the one day lemon cleansing diet. This step is optional but will help clear out any excess toxins from the intestines and promote colon cleansing.

4. For the next 5-10 days, drink only water, the lemon cleansing diet drink, and orange juice. Eat fresh fruits, veggies, and lean meats. The one day lemon cleansing diet will clear your body of harmful toxins, but if you follow with a healthy diet plan, you will lose weight and keep your digestive system healthy.

6 Week Exercise Plan

Steady exercise for six weeks will help you start seeing fitness results. You will experience increased endurance and strength, and if you follow a sensible, healthy diet, weight loss will come naturally too.

Determine Your Fitness Level
Everyone has to start somewhere, so the next six weeks will depend upon your current fitness level. If you consider yourself sedentary, opting to use the elevator instead of the stairs, and never do any physical fitness, you are at the beginner level.

Someone in the intermediate category may take stairs from time to time, isn't a complete stranger to a treadmill and can keep up playing with the kids in the yard.

An advanced athlete is someone who adheres to an exercise plan and has chosen exercise as a way of life. Advanced exercisers pose a little more of a challenge because they've "done it all," so toning and strengthening takes a little more creativity.

A six-week fitness plan consists of working out at least five to six times per week for an average of 45-60 minutes per day.

Identify Exercises
Different exercises or exercise intensities should be used depending upon your fitness level. No matter which level you are currently working at, you should choose a cardio and a strength routine. You will alternate days with these routines to allow certain muscle groups to first break down then repair.

Cardio exercises for all levels include running, jogging, walking, biking, elliptical training, rowing, aerobic dancing, kick boxing and swimming. Your fitness level will determine your intensity. For example, someone who is a beginner may jog at 12- to 13-minute mile, while an athlete can expect to keep a comfortable 8-or 9-minute-mile pace. Work within your intensity level as this will increase as your workout progresses.

For strength exercises, enlist weight training, yoga, Pilates or water weight-training. If you plan to weight train, either join a gym or work out at home by purchasing hand weights and possibly a weight-training DVD to help keep you on track.

Cycle Workouts
Start with cardio on your first day and then hit the weights and do your strength routine the next day. Be sure you always take at least one day off of exercise per week to allow your entire body to rest and recuperate from the workouts.

After four weeks of doing the same routines on the same day, add a new component to each routine. For example, if you've been running three miles for cardio, add another mile. If you are weight training for strength, increase your weight or add an exercise for a new body part.

By the sixth week you can either try a new routine, like trying swimming instead of running, or add another mile to your run. You may want to try a new strength routine for the last two weeks of the six-week plan or do new weight-training exercises focusing on a new muscle group.

After a few weeks on the current program you may want to hit your first week of training again. It takes about four to six weeks for the body to get used to a routine. The reason you don't want your body used to the routine is because your fitness progression will plateau and weight loss with be nonexistent. As long as you keep the body "guessing," you will continue to see results.

How to Start Weight Training for Women

Weight training helps you looked toned and taut while ensuring that your metabolism stays fired up and that you can perform daily activities with ease. It'll also help you maintain bone health, enhance your mood, ward off chronic disease and combat pain. Women do not need to fear bulking up as a result of weight training and should instead embrace weights as an essential part of any healthy exercise program. Consider hiring a certified personal trainer for even a few sessions to help you learn proper form and design a program tailored to your needs. If you prefer not to hire a trainer, learn what you need to do to get started on your own.

Equipment Considerations
When you first start training, do only body-weight exercises. This will help you hone your form and prevent you from overdoing it in the first few weeks. Once you can easily do 12 repetitions of body-weight exercises, move on to weight machines, which allow you to use more resistance, but learn a specific movement correctly without cheating. Over time, incorporate free weights, such as dumbbells, kettlebells and barbells in your weight-training routine. Free weights provide more versatility and help you engage stabilizing muscles that you might miss if you stick to machines alone.

Designing a Program
A comprehensive strength-training program addresses all the major muscle groups, including the hips, abdominals, back, chest, legs, arms and shoulders. When starting out, train two or three days per week; do not train on consecutive days, though, as your muscles need at least 48 hours to recover between strength workouts. In your first workouts, plan to perform just one set of 10 to 15 repetitions of each body-weight exercise. When you add resistance in the form of machines, and then again with free weights, you'll start with one set of eight to 12 repetitions of each exercise in your program. Over the course of a few weeks, you can add another set or two as well as increase the weight. The last two to three repetitions in each set should feel challenging to complete with good form.

Exercises to Include
Fill your first workout sessions with body-weight exercises such as squats, pushups -- modified against a wall or on your knees -- triceps dips, spinal balances, lunges and crunches. After you feel comfortable doing multiple repetitions of these exercises, move on to machine exercises such as the lat pull-down, seated chest press, leg press machine, leg curl machine, military press machine, cable biceps curls and triceps cable press downs. After four to six weeks of training on machines, begin to add in free-weight exercises. For example, use a kettlebell to perform a three-point row for the back; use a light barbell for bench presses to target the chest; hold a weight plate at your chest as you perform squats and hold dumbbells for biceps curls and triceps kickbacks. Overtime and as you learn new exercises, you can shift your entire routine to one that includes just free weights.

Change Is Key
Before you get too comfortable with one weight-training routine, change it. Beginners see gains relatively quickly, explains the American Council on Exercise. As training becomes part of your weekly routine, though, those gains slow down. To keep from plateauing altogether, change your workouts every four to six weeks. This change could be as simple as performing the exercises in a different order, increasing the weight by 5 or 10 percent and decreasing the repetitions performed, or adding in a few entirely new moves.

Alternatives to a Tummy Tuck to Tighten Loose Belly Skin

Losing weight too rapidly can lead to loose skin, especially around the midsection. Your skin is an organ with elastic properties, allowing it to expand with growth and retract as you lose weight. Losing weight at a rate in which your skin cannot retract at the same pace leads to loose skin. You can reduce the amount of loose skin around your tummy by taking several basic steps, without having a tummy tuck.

Monitor Your Nutritional Intake
Because skin is a living organism, the food that you eat will have an impact on it. According to fitness and triathlon expert, Ben Greenfield, collagen-rich protein foods such as seeds, nuts, fish, legumes, milk and cottage cheese are effective in replenishing the collagen necessary to increase the elasticity of your skin. Collagen and elastin are two primary elements that contribute to the elasticity in your food and you can get them through your diet.

Water is Your Friend
Water plays a number of vital roles within the physiological functions of the body; one is hydration. Hydration is a prerequisite to increasing the elasticity of the skin. Drinking water is a fundamental necessity in maintaining good health. The lack of hydration has an immense negative impact on your body's organs, and your skin is an organ. You should drink a minimum of two liters of water per day.

Give Your Skin the Attention it Needs
Take care of your skin. Avoid too much exposure to ultra-violet rays. Don't use tanning beds. You should also use a high quality collagen-rich moisturizing cream on a daily basis. This will help hydrate the skin externally. Exfoliate your skin on a daily basis, removing dead skin cells on the surface. This will improve the circulation in your skin. Avoid using harsh sulfate based soaps and detergents. These types of products will reduce the elasticity in your skin.

Shower Immediately After Swimming
The chlorine from swimming pools have the capacity to make your skin dry. Dry skin loses its elasticity and will not retract as well. When you finish swimming in a chlorine pool, take a shower to rinse off the excess chlorine. When you exit the shower moisturize your skin with a collagen-rich moisturizing cream to replenish the moisture that was removed by the chlorine.

Abdominal Exercises for the Bottom of the Stomach Below the Waist

No matter how much work you put into your ab muscles, it may seem as though that pooch on the bottom of your stomach always remains. Add a few exercises that target the lower abdominals to help you get rid of that pouch. However, you'll need regular cardio exercise along with stomach exercises to see results.

Leg Raise
Lay on your back with your feet together and extended and arms pressed close to your body with your palms face down. Raise your feet approximately 6 inches off the floor; hold the position for one minute. Do three sets.

Fifer Scissors
Lay on your back with one foot pointed toward the ceiling and one foot raised approximately 12 inches off of the floor so that your legs form the letter L. Hold this position for three to five seconds before alternating. Do three sets of 10 for beginners. If you find fifer scissors too taxing, try a variation of the exercise by doing flutter kicks. Start out by laying flat on your back. Place your arms at your side. Raise your feet approximately 12 inches off of the floor, and scissor kick one leg after the other. Do three sets of 30 for beginners.

Pulse Ups
Lay on your back with both feet pointed toward the ceiling and your hands either underneath your tailbone or palms face down on the floor. Slowly lift your hips off the floor; hold for three seconds before returning to starting position. Do three sets of 20 for beginners.

Seated Ab Crunch
Find a sturdy chair or bench to sit on. Place yourself on the edge of the bench or chair; extend your feet outward so they are approximately 12 inches off of the floor. Slowly bring your knees up to your chest, hold the position for approximately two seconds and revert to the starting position. Repeat this motion. Do three sets of 12 for beginners.

Windshield Wipers
Find something sturdy such as a chair or sofa to hold. Lie on your back with your legs extended and your arms raised above your head so your arms are touching the floor and grab a hold of the sturdy object with your hands. Keep you legs together; raise them until the bottom of your feet face the ceiling. Slowly lower your feet until they are approximately 12 inches off of the floor. Repeat this motion. You can also lower your legs in a diagonal motion. Do three sets of 12 for beginners.

Hip Rock 'n' Raise
Lay on your back with your palms down, knees bent and the soles of your feet touching so your legs form the shape of a diamond. Keeping the diamond shape, slowly raise your feet so they are pointing toward the ceiling. Then lift your hips keeping your palms face down on the floor. Hold this position for one to two seconds and repeat the motion. Do three sets of 12 for beginners.

What to Eat at Breakfast to Lose Weight

If you’re skipping breakfast to try to lose weight, you’re sabotaging your efforts. Eating a healthy breakfast not only sets you up to make better choices throughout the course of the day, but those who eat the right foods for breakfast generally experience less hunger, so the risk of overeating drops. It’s not enough to eat syrup-covered pancakes or a white bagel smothered with cream cheese, however; you have to choose foods that fill you up while providing you with the essential nutrients you need to get you through until lunch.

Opt for Oatmeal
The key to a healthy breakfast is to choose a couple of items from several food groups to keep you full and optimize nutrient density. Choose old-fashioned oatmeal, which offers just under 5 grams of fiber for only 133 calories, and add a handful of berries or raisins for more nutrients. Make your oatmeal even more satisfying by adding some healthy fat, like a handful of walnuts or almonds. Don’t go overboard, though, since nuts are calorie-dense. Stick to the serving size listed on the package, which is usually about an ounce.

Go Greek
Greek yogurt is packed with protein and, like oatmeal, it’s a versatile base to which you can add several other nutrient-dense foods. A typical 6-ounce serving of Greek yogurt contains between 15 and 20 grams of protein -- the same as 2 to 3 ounces of meat. Keep the calorie and sugar count low by choosing nonfat, plain varieties over flavored versions, which are typically packed with sugar. Make your own flavored yogurt by throwing in some strawberries and bananas and top with low-fat granola to increase the fiber content, or go savory and add some cucumbers, nuts and lemon juice.

Eat Your Eggs
Eggs are a rich source of protein and a rare dietary source of vitamin D. Although once deemed unhealthy because of their cholesterol content, eggs have returned to the scene as a healthy breakfast option for those trying to lose weight. Two large poached eggs offer 12.5 grams of protein and contain only 143 calories. Keep calorie content low and satiety high by adding fiber-rich and nutrient-dense veggies like broccoli, spinach, mushrooms or tomatoes to scrambled eggs or an omelet. Top your eggs with an ounce of sharp cheddar or feta for some flavor and added calcium.

Think Outside the Box
You don’t have to stick to traditional “breakfast foods” for breakfast. Switch things up by having last night’s leftovers or an entree-sized salad for breakfast. Heat up some grilled chicken with a side of steamed broccoli and a baked sweet potato. Top a bed of spinach with a can of tuna, some sliced strawberries and avocado and drizzle with olive oil and lemon. Saute some zucchini and mushrooms and throw some cooked ground turkey or chicken. Although it may take some getting used to, these foods are protein-packed breakfast options that can help keep you full until lunch.

How to Stay Motivated to Get Six Pack Abs

Maintaining the motivation to achieve a defined rectus abdominis, otherwise known as a six pack, is a possible feat if you incorporate abdominal exercises into your habitual lifestyle. David Conroy, Professor of Kinesiology at Penn State, suggests that developing the habit of including exercise into a daily routine so it becomes automatic rather than bothersome may help individuals to achieve fitness goals over the long term; however, other methods also exist to sustain motivation levels.

Things You'll Need

• Measuring tape
• Motivational visual reminders

Tips

1. Set realistic short-term and long-term goals. In doing so, following an ab routine that fits with your current schedule will be more feasible and motivation is likely to sustain or improve. An example might include scheduling a short, but intense, ab workout during your lunch break.

2. Measure your waistline every two weeks to track your progress. According to an illustration provided by the National Institutes of Health, muscle fiber cells are considerably smaller than fat cells and thus take up less space. Although the needle may not budge on the scale, measuring your waistline might demonstrate progress and offer a boost in motivation levels.

3. Incorporate a balance of strength and cardiovascular training at least three times each week. Focusing entirely on building muscle without losing the fat will stall progress and slowly diminish motivation. In addition to your regular abdominal routine, consider incorporating additional activities such as swimming or running. Remember to keep it enjoyable and realistic so as to maintain a level of consistency over a long period of time.

4. Experiment with various routines to find the one most agreeable to your lifestyle. Some individuals prefer solo workouts, while others are most motivated by exercising with friends. Discovering what works best for you will bring you a step closer to maintaining motivation and reaching your goal of having six-pack abs.

5. Place visual reminders throughout your space, whether it be at home or in the office, to help keep focus on the goal and inspire you on those difficult days when fitness feels like a chore. Visual reminders may include photos of six-pack abs or motivational quotes. Chris Freytag, American Council on Exercise board member, offers a number of motivational quotes to push you to the next level.

6. Reward yourself with each accomplishment. Knowing that you have a spa day with the girls or a special dish or beverage to look forward to at the end of the week may help maintain focus and motivation. By keeping goals realistic, you may reward yourself for completing an exercise routine each day for one week or by hitting a particular milestone, such as losing one inch off the belly.

How to Get Strength to Do Push-ups

The versatile push-up exercise works your chest, shoulders and arms. Because you must keep your abdominal area tight throughout the movement, it also gives your core muscles an effective workout. Unlike chest-press machines, doing push-ups will give you functional strength in addition to a well-developed chest. Beginners can do modified versions of the exercise to build strength and measure how their strength/endurance levels are improving, while intermediate to advanced exercisers can use a set of 20 to 30 push-ups to warm up for more demanding chest exercises, such as the bench press.

Step by steps

1. Do modified knee push-ups to build up push-up strength. Lie face-down on the floor. Place your hands by your shoulders and your knees against the floor. Push away from the floor so only your knees and hands are in contact with the floor. Your legs should be bent and crossed behind you. Lower yourself back to the floor. Repeat as many times as you can, or until you can do 20.

2. Do standing push-ups. Stand facing a wall. Place your hands slightly wider than shoulder-width apart on the wall. Step back until your feet are 2 to 3 feet away from the wall so that your body is at an incline. Bend your elbows until your face almost meets the wall, then extend them again. Repeat as many times as you can, or until you can do 20.

3. Do planks to develop core and shoulder strength. A plank is a stationary push-up, meaning instead of bending your elbows and lowering your body, you remain in the "up" position the entire time. Hold for as long as you can, working up to three minutes.

4. Do incline push-ups. Do push-ups against an object such as a table or weight-training bench to place your body at more of an incline, thereby increasing the difficulty of your push-ups. Bend your elbows so your body lowers toward the ground and then back up again, repeating for as many repetitions as you can. Aim for a goal of 20. Your elbows do not have to bend into a full push-up (90-degree angle) position. Keep practicing, bending lower and lower, and eventually you will be strong enough to go that low.

5. Do "halfway" push-ups. Find a thick mat and practice lowering yourself into the "down" position of a full push-up. Hold for as long as you can. Let yourself collapse onto the mat once your arms give out. This is similar to doing a plank, except your elbows are bent. According to the website Shape Fit, hitting your muscles from different angles will increase your strength.