qualitycollectionkingposts

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Apache 4V ABS Accident | আমাদের এক বন্ধুর এক্সিডেন্ট

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do you love fasting?

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meme: how are you?

mine: It's okay, I am quite ok.

meme: how was your last project?

mine: It's definitely okay.

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Healthy Dinner Recipes To Lose Weight

Gaining weight is inevitable these days, but there is a great solution on how to maintain and to get the desired figure. It will probably be so hard for many to do it without the exact formula on how to lose weight. Therefore, I bring you the 4 quick weight loss tips that will help you regain the ideal body shape.

Read the post: Healthy Dinner Recipes To Lose Weight

Maintaining your perfect body is not an easy task, but with the aid of 4 quick weight loss tips, you will lose the unwanted weight and get back to the life of health and wellness. In this article, you will have the chance to know the 4 quick weight loss tips in order to relive a healthy lifestyle. To become the envy of many with your sexy body, check the 4 quick weight loss tips exclusively made for you.

A person does not really necessary has to be a vegetarian to be able to lose weight quickly. The 4 quick weight loss tips which this article offers you will not strict you to exclude the meat on your meal. According to statistics, over half of the population worldwide is having difficulties in losing weight.

Therefore, these 4 free weight loss tips or should I say, 4 quick health tips, are designed exclusively for people who want to avoid unnecessary situations with regards to their health. You might be practicing today the 4 current weight loss tips or the 4 easy weight loss tips that include diet pills because this is the most famous way of reducing weight.

To think that these weight loss drugs can be purchased readily and easily in any drug store near you, but many are turning their backs now in using them because of the side effects that may harm them in the next few years.

Within the 4 quick weight loss techniques are the proven way to effectively reducing the excess weight of the body. You will experience an easy way to shed those too many pounds with positive behavior and discipline.

You do not have to think of the 4 quick weight loss cheats because they are tried and tested that will not work and will just cause you to regain an extra added weight in time. Here they are:

Never skip your meal. This is the first among the 4 quick food tips; eat breakfast because it is still the most important daily meal. However, be sure to watch with the salt content of the food. Too much salt is not good for the health and in losing weight. In addition, instead of the usual three large meals, take several smaller meals. Whole grain is rich in fiber so, you must include them in your diet. Get rid of high fat foods and calories that you might get from desserts. The amazing appeal of desserts is irresistible so as much as possible, take those out of the meal plan. Take fresh fruits and raw vegetables as your snacks.

If there is a meal, there is a beverage. Among the beverages available now in the market, water remains the best. Other beverages have chemicals, like preservatives and caffeine that have advantages and disadvantages for your health. As the second among the 4 quick weight loss guides, experts suggest green tea instead of soda because it has no amount of calories and its content is an aid to accelerate weight loss. Say no to alcohol because all of them has an enormous amount of calories that is the main factor in gaining weight. Among the alcohols that have great calorie, levels are beer, wines, and others.

Having witnessed the major key in 4 quick weight loss help, you noticed that there are more on the foods that we eat every single day. However, after the 2 quick weight loss tips, you have witnessed above, there are 2 more among the 4 short weight loss tips. The two remaining tips have something to do with your daily activities. Here they are:

Rest well. There is no exact sleeping time. New research has found out that the body does not require any suggested amount of sleep. If you have slept for 6 hours, do not rush to go back to sleep to complete the eight hours of the formerly recommended sleep.

The last among the 4 quick fitness tips is to wake up do the scheduled workout. There many kinds of workouts that will help you to achieve your target weight. You may try to lift but it will produce muscles. So, instead, try the cardiovascular exercise that can help you to lose weight and at the same regulates the blood flow because of the good pump of the heart. If something wrong with a heavy workout, you can try to walk. As suggested by doctors, take about 10,000 steps every day to help your bones to be denser and avoid osteoporosis.

At the top of all these, you do not need to waste an enormous amount of money and risk yourself in using chemicals or undergo treatment or surgery just to lose weight in an instant. The 4 quick weight loss tips which you have read are all tried and clinically tested.

These 4 quick weight loss tips are being introduced years now and have proven their undeniable success to help people who need to lose weight for their own personal reasons.

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Healthy Weight Loss Tips

You try to follow the latest diet but fail yet again. You starve yourself and then find yourself overeating because you were so hungry. You then go on to the next fad diet only to find out that we have gained back more weight than you lost. Does this sound like you?

Losing weight is hard, there are some healthy weight loss tips to make it easier. So many people get caught in the rut of trying to lose weight. There is a way to loss weight and keep it off. You must make a positive lifestyle change that includes a healthy weight loss program. You have to change the way you eat and when you eat as well as incorporating some exercise into it.

Here are a couple of tips to get you on track and keep you on track of your weight loss.

Start by taking a before picture. As you progress to losing more weight take another picture so you can visually see your progress. Make sure your picture is in something like a bathing suit so you are not hidden behind a bunch of baggy clothes. It is hard to see for yourself that you have lost weight when you are looking at yourself everyday.

You can read the post: Best Healthy Weight Loss Tips And Tricks

Set realistic goals for yourself. Set a short term goal and a long term goal. The weight is not going to come off overnight. It is going to take time. If you have a lot of weight to lose then you may start off losing more weight in a week than you will in a month or two. Healthy weight loss is no more than 5 pounds in a week. It is typically around 3 pounds a week to keep the weight off.

Start a weight loss journal. Track your weekly exercises, weight loss, and measurements. Make sure to do this on the same day each week. You do not want to do this a couple of days early or late as the weekly results will be off. If you have to switch the day then make sure to make a note of it so you do not forget when tracking your results. Most importantly be honest in your journal.

Lose weight with your spouse of a friend. If that is not possible then join a weight loss group such as weight watchers. Weight watchers has weekly meetings to help keep you on track and share your success.

When following a weight loss program with others remember that men and women are not created equally. Men and women have different metabolisms and men tend to loss weight faster. So keep in mind that while it is great to have them as a dieting partner that healthy weight loss is not a competition. Men don't make the women feel bad.

Read Now: Meal Plan For Extreme Weight Loss Female And Male

Keep in mind that muscle weighs more than fat. While you continue to do your exercise routine and eat healthy you may not think that you are losing weight fast enough. But you should be noticing that your clothes are fitting better. This is also where the before picture can help to keep you on track. If it has been a couple of weeks at least snap another picture and compare them. I think you will like what you see.

Follow an exercise schedule. Find a time that works for you and your partner to exercise that you can keep. You will need a time that you can set aside with no distractions.

And do not weight yourself everyday. Everybody's weight fluctuates from one day to another and throughout the day as well. Weigh yourself once a week at the same time of day for the most accurate weight recordings.

Following these healthy weight loss tips will help to keep you on track of your [http://easydietingtips.com]weight loss program. When choosing a weight loss program make sure the program is not full of hype. There is no weight loss program out there can make you lose a bunch of weight in a short period of time and keep the weight off when the diet is over. Although it takes time the only fool proof way to lose weight and keep it off is to make a positive lifestyle change.

To find a weight loss program that will teach you how to make a positive lifestyle change visit [http://easydietingtips.com]EasydietingTips.com You can change your eating habits as well as your families eating habits today. Start a new lifestyle today with a life changing diet program.

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Off Road Bike Ride - রাজা প্রতাপাদিত্যের রাজধানীতে মাছের ঘেরে

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Fast Weight Loss Diet Plan

I have explained a fast weight loss diet plan but what do you think about this?This is a diet plan program let's read and grab the program.https://bit.ly/39QW0d4

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Trump: How is your condition?

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Nowadays, people are extremely conscious about their physical condition and health. That is why they are adopting different dieting plans in order to get the smart and attractive body. The need of calories for every person depends on the different factors such as activity level, age and weight. However, in general a dieting man need about 1,700 to 2,000 calories per day and a dieting woman need about 1,200 to 1,500 calories per day to support basic functions of the body.

So, when it comes to 500 calorie diet you can easily imagine that how little amount of food you have to eat when you are working out with 500 calorie diet plan. It is very important to know that you should have to reduce the calorie intake gradually, because, suddenly reducing the calorie level at such low figure can become the cause of some serious health issues. You can start this by simply minimizing the intake of simple saturated acids and carbohydrates. Following is a 500 calorie diet plan for you.

You can read: Meal plan for extreme weight loss

Breakfast

As we all know that we must have to start our day with healthy and heavy breakfast, but in a 500 calorie diet plan you cannot do this. When you are working on this diet plan then different decaffeinated teas like green tea, chamomile and red clover are quite useful to achieve this goal. A cup of skimmed milk is also a very good option. If you are a person who is addicted to the regular tea and cannot start a day without drinking it then add some stevia or saccharin in it. You can also eat some citrus fruits in the breakfast like grapefruits, oranges etc. because they contain very low amount of calories.

Lunch

No breads, brown rice or tortillas for lunch! You can only take a bowl of soup which is made up of some green leafy vegetables. It is important to include only vegetables which are rich in vitamins and minerals. Squash, cabbage, yam, broccoli, chickpeas and peas are the ideal vegetables for the lunch menu of 500 calorie diet. If your heart is craving for the meat then you can eat some boiled fish or chicken without adding oil and salt in it. The quantity of protein which is required for your body can be easily sufficed with the help of these low-calorie foods. You can also eat some salads which are made from the raw vegetables.

Read the post:  How To Lose Belly Fat Naturally

Dinner

For your dinner you can follow the same menu. Each and every 500 calorie diet recipe prepared from the oil that does not contain any kind of saturated fatty acids. The best oils for this particular diet plan are olive oil and horseradish oil. You should take some soups which are made from the black beans, pulses and zucchini, during dinner. Seafood like sardines, salmon, or tuna and baked vegetables are also good for the dinner, because these zero calorie foods have the ability to satisfy your hunger.

So that is the 500 calorie diet plan. You may feel very hungry and uncomfortable if you start this plan immediately. Therefore, initially, with the help of low-calorie food you can reduce the amount of calories to 900 per day and then you can gradually reduce this amount to the desired level that is 500 calories per day. Now let us talk about some pros and cons of the 500 calorie diet plan.

Pros of 500 Calorie Diet Plan

1. Quick Weight Loss - Obviously the biggest benefit of this diet plan is the quick weight loss. Actually, this is considered as one of the fastest ways of weight loss. Without doing any kind of exercise you can reduce about 3 to 5 pounds weekly with the help this plan.

2. Cheap - The 500 calorie diet is the cheapest way to lose your weight. Because you just need 500 calories per day.

3. More Energy - You can easily notice that after a heavy breakfast, your body become little sluggish. The reason behind it is your body has to work hard in order to burn it off. By adopting 500 calories your body does not have to burn a lot of calories, therefore, you can stay fresh and awake.

Cons of 500 Calorie Diet Plan

1. Hunger - Most of the people feel hungry throughout the day when they start to work on this plan, and it is the biggest con of this low-calorie diet plan. Make sure that you eat a lot of vegetables, if you want to feel better.

2. Health Risks - Sometimes these diet plans become very risky and can become the cause of some serious health issues like hair loss, kidney stones etc.

3. No Eating Out with Family & Friends -You cannot go out for the lunch or dinner with your family when you are following a 500 calorie diet plan.

Follow this to get more plan: Weekly diet Plan for weight loss

Article Source: here

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The 4 Quick Weight Loss Tips You Should Try

Gaining weight is inevitable these days, but there is a great solution on how to maintain and to get the desired figure. It will probably be so hard for many to do it without the exact formula on how to lose weight. Therefore, I bring you the 4 quick weight loss tips that will help you regain the ideal body shape.Maintaining your perfect body is not an easy task, but with the aid of 4 quick weight loss tips, you will lose the unwanted weight and get back to the life of health and wellness. In this article, you will have the chance to know the 4 quick weight loss tips in order to relive a healthy lifestyle. To become the envy of many with your sexy body, check the 4 quick weight loss tips exclusively made for you.A person does not really necessary has to be a vegetarian to be able to lose weight quickly. The 4 quick weight loss tips which this article offers you will not strict you to exclude the meat on your meal. According to statistics, over half of the population worldwide is having difficulties in losing weight.

You can read: How to Lose Weight Quickly For Women

Therefore, this 4 free weight loss tips or should I say, 4 quick health tips, are designed exclusively for people who want to avoid unnecessary situation with regards to their health. You might be practicing today the 4 current weight loss tips or the 4 easy weight loss tips that include diet pills because this is the most famous way of reducing weight.To think that these weight loss drugs can be purchased readily and easily in any drug store near you, but many are turning their backs now in using them because of the side effects that may harm them in the next few years.Within the 4 quick weight loss techniques are the proven way in effectively reducing the excess weight of the body. You will experience an easy way to shed those too much pounds with positive behavior and discipline.

You may read: Meal plan for extreme weight loss

You do not have to think of the 4 quick weight loss cheats because they are tried and tested that will not work and will just caused to regain an extra added weight in time. Here they are:

Never skip your meal. This is the first among the 4 quick food tips; eat breakfast because it is still the most important daily meal. However, be sure to watch with salt content of the food. Too much salt is not good for the health and in losing weight. In addition, instead the usual three large meals, take several smaller meals. Whole grain is rich in fiber so, you must include them in your diet. Get rid of high fat foods and calories that you might get from desserts. The amazing appeal of desserts is irresistible so as much as possible, take those out of the meal plan. Take fresh fruits and raw vegetables as your snacks.

If there is a meal, there is beverage. Among the beverages available now in the market, water remains the best. Other beverages have chemicals, like preservatives and caffeine that have advantages and disadvantages for your health. As the second among the 4 quick weight loss guide, experts suggest green tea instead of soda because it has no amount of calorie and its content is an aid to accelerate the weight loss. Say no to alcohol because all them has an enormous amount of calories that is the main factor in gaining weight. Among the alcohols that have great calorie, levels are beer, wines, and others.

Having witness the major key in 4 quick weight loss help, you noticed that there are more on the foods that we eat every single day. However, after 2 quick weight loss tips you have witnessed above, there are 2 more among the 4 short weight loss tips. The two remaining tips have something to do with your daily activities. Here they are:

Rest well. There is no exact sleeping time. New research has found out that the body does not require any suggested amount of sleep. If you have slept for 6 hours, do not rush to go back to sleep to complete the eight hours of the former recommended sleep.

The last among the 4 quick fitness tips is to wake up do the scheduled workout. There many kinds of workout that will help you to achieve your target weight. You may try to lift but it will produce muscles. So, instead try the cardiovascular exercise that can help you to lose weight and at the same regulates the blood flow because of the good pump of the heart. If something wrong with heavy workout, you can try to walk. As suggested by doctors, take about 10,000 steps every day to help your bones to be denser and avoid osteoporosis.

At the top of all these, you do not need to waste an enormous amount of money and risk yourself in using chemicals or undergo treatment or surgery just to lose weight in an instant. The 4 quick weight loss tips which you have read are all tried and clinically tested.These 4 quick weight loss tips are being introduced years now and have proven their undeniable success to help people who need to lose weight for their own personal reasons.

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Meal Plan For Extreme Weight Loss Female and Male

For many, weight loss seems like a difficult thing. Maybe you've tried things in the past...diets, workouts, pills, creams, ANYTHING to help get the weight off, but it seems like no matter how hard you try, it either doesn't come off at all, or it comes right back on.

Why do you think that is?

I believe that successful weight loss is based on a combination of sound nutrition principles and regular exercise. Sounds easy, right? But here's the catch...THIS IS JUST THE BASIC OUTLINE FOR SUCCESSFUL WEIGHT LOSS. So what are the underlying reasons? Why does it seem like some people just eat whatever they want and stay skinny as a rail, and for some people, no matter what they try, or how hard they try it, just can't seem to get results?

I've created a list for you containing principles, that if taken to heart, and APPLIED to your life, will produce tremendous results. Listed here are the KEYS to losing weight, and keeping it off for good.

Now, remember...I can provide the knowledge, but it is up to YOU to take the action. In the words of Emmerson, "Good thoughts are no better than good dreams unless they are executed." In other words, it's not enough to simply know these weight loss secrets, you have to APPLY them to your life. I can not stress the importance of this one seemingly simple step.

Rest assured, no one is going to do this for you. You got yourself to where you are now, and it is YOU who has the power to turn it around and get yourself to where, and to whom, you want to be. But the AMAZING, TREMENDOUS thing about all of this is that YOU DO HAVE THE POWER TO CHANGE. I'll say that again...YOU DO HAVE THE POWER TO CHANGE! Know this, understand this, and live this, and I GUARANTEE your success in weight loss or any other venture you choose to pursue in life.

1. TAKE RESPONSIBILITY FOR YOURSELF

It appears as though many people want to shift blame for their current situation to anyone, or anything but themselves. Whether it's finances, relationships, work, family, or health-related, as humans we sometimes have a tendency to create external reasons for our problems. If you ever find yourself saying, "If only so and so had done this differently, I could have..." or, " If only I had this, I could..." or anything like this, I suggest you stop and take a good look at the real reason why you don't have exactly what you want in your life. Is it because of other people and circumstances, or is the real reason because of a lack of action or purpose on your part?

Now, I realize this can be a difficult thing to do, and I don't mean to imply that everything in every person's life is the result of a lack of action. I understand circumstances like the death of a loved one, or being diagnosed with a terminal illness can be devastating events in a person's life, and can be entirely unrelated to a lack of action.

What I am suggesting, however, is that you have the ability to respond to every situation in your life, and make the best of it. I'm saying YOU HAVE THE POWER TO CHOOSE how you interpret events and circumstances in your life. If you choose to be a victim, then that's exactly what you'll be. If you choose to blame other people or reasons for your inability to lose weight, then you are NOT taking responsibility for yourself or your life, and I guarantee you WILL NOT LOSE WEIGHT!

If you've ever found yourself saying..."I just don't have the time to exercise...I don't like healthy foods...No matter what I try I can't lose weight...It's just in my genes to be heavy," or anything like this, then just STOP!I've got news for you, my friends. You have the time, you just don't choose to make it. 

You may like healthy foods, you just choose not to try, because you like the taste of unhealthy ones. You haven't tried everything to lose weight, and if you chose a sensible plan, and STUCK to it, you could, and would lose weight. And no matter what your parents, brother, sister, aunt or uncle's waistline look like, I GUARANTEE you have the power to make your waistline look exactly the way you want it to.

Step 1 is to stop making excuses and start taking responsibility for your current physical state, and realize that you created this situation, but more importantly, YOU HAVE THE POWER TO CHANGE, TO CREATE A NEW SITUATION, AND THE LIFE AND BODY YOU WANT!!!

Read the post: Meal Plan For Extreme Weight Loss Female and Male

2. FIND OUT WHY?

This is one of THE MOST IMPORTANT STEPS in losing weight and keeping it off....the big WHY. Why do you eat? I don't mean to offend anyone, but I'm going to assume that if you're overweight, you don't only eat because you're hungry, but for a variety of other reasons as well. 

A lot of people eat because they're bored, or tired, or they are just used to eating when they arrive home from work, or when they watch TV at night, or when they go out with friends, and the list goes on and on.

For many people, eating is a deeply emotional, and psychological issue. People deal with painful experiences in their past or present, and with insecurities in their lives by eating. Food as comfort. This is one of the most destructive patterns a person can have, and it goes in direct opposition to weight loss success.

I am not suggesting to know the specific reason why you eat, but I invite you, as painful as it may be, to really spend some time with yourself, and identify why it is that you eat, what times of day you eat, what emotions you experience when you eat, and what emotions you experience when you overeat. 

By doing so you will unlock a door that many people never even get close to. I can not stress the importance of this step. Until you determine WHY you eat, you will not be able to fix the problem.

So, step 1 is taking responsibility, realizing you have the power to change, and step 2 is understanding why you eat.

3. THERE ARE MANY PATHS...THERE IS ONLY ONE WAY

As you probably know, there is a TON of information available regarding diets, proper nutrition, weight loss, strength training, and anything else you could ever desire to know about health and fitness. Some claim low carbs...some no carbs...some say only the right kinds of carbs...some say meat only...some say fruit and veggies only, some say no dairy, and some say no FOOD! So how do you know which diet and exercise program is the one for you? How do you know which path to choose?

The answer is to educate yourself. All of these diets, to varying degrees, will produce some kind of success...the key for you as a health-conscious consumer, concerned about your own specific body and its specific needs, is to find out why each of these diets works. What is the effect of "good" carbs on the body? What is the effect of "bad" carbs? What happens, on a physiological level, if you eat no carbs or only carbs...I want you to understand the importance of finding out WHY.

The truth is, that there is a TON of information available, and there are a TON of different ways to produce the results you want and to lose as much weight as you want. The key is to really understand why a diet or exercise routine works. And perhaps even more important is to choose a program that works for YOU.

 One which you feel fits your nutritional requirements based on your individual food preferences, and one which will support the exercise regimen you decide to follow.

So remember, step 1 is to take responsibility for yourself, step 2 is to understand why you eat, and step 3 is to realize there is no one single food or exercise combination that will produce results. MANY different things have the potential to help you reach your goals. 

The key is to understand WHY it works, and then CHOOSE the one that is right for you.

4. DIET

Your diet, the food you choose to eat, is a crucial step on your road to weight loss success. As I stated earlier, I believe weight loss success is achieved through a combination of sound nutritional principles and regular exercise. However, it seems as though much of the information available points toward an exact combination of foods, or the elimination of others, in order to successfully lose weight. I am here to tell you, this is not the case. 

You will be thin if you eat fewer calories than you expend. Plain and simple. But if you do not take to heart and APPLY the principles listed above, no matter which "diet" you choose, ultimately weight loss success will not be yours.

So, how do you know which diet to choose? The answer is as simple as understanding what your goal is, and how you intend to arrive there. Do you want to lose weight? Are you going to do a lot of aerobic exercises? Are you going to do a lot of anaerobic exercises? How often do you plan on exercising? How active are you in your daily life outside of exercise?

Once you have arrived at answers to these questions, you can begin to determine the nutritional requirements for you, your body, and your tastes. Based on your activity levels and your goals, you should eat the appropriate amount of carbohydrates, fats, and protein to supply your body with sufficient nutrients. 

The key is to choose the healthiest foods possible that fit your tastes, and that meets your requirements. Diets are not one size fits all.

Your body's main source of energy is carbohydrates, which come in two forms; simple and complex. Complexes are starches from grains and vegetables. Examples of the simple are sucrose, lactose, fructose, and glucose. No matter which type of carbohydrate you ingest, it ALL gets converted to glucose, commonly referred to as blood sugar. The only difference then, between the simple and the complex carbohydrates, is the rate at which your body digests them. How much, at what times, and which type of carbohydrate you consume should be based on your tastes, your activity levels, and your goals.

Protein is another essential component of a healthy diet. Protein does far more for the body than build muscle. Proteins in the body in the form of enzymes, perform numerous functions, including keeping your brain, heart, and digestive system functioning properly. Protein is made from 20 different amino acids, 9 of which are considered "essential" amino acids. Essential because your body does not have the ability to manufacture these 9, it must obtain them from your diet. If you eat animal-based foods, chances are you have nothing to worry about. 

However, if you eat a vegetarian diet, then you must make it a point to eat the right combination of foods containing plant proteins which will supply your body with the 9 essential amino acids. So how much protein do you need? Again, as with carbohydrates, the amount you need depends largely upon your goals and your activity levels.

Fats are often misunderstood. People shy away from high-fat foods, consistently looking for "low" or "non-fat" foods when if weight loss is the concern, people should be far more concerned about the calories, and the ingredients in their food, and not just the amount of fat that it has. Fat has a tendency to make people "fat" because it is so calorie-dense. One gram of fat has 9 calories, whereas a gram of carbohydrates or protein has only 4. There are different types of fat, some of which are healthy for the body, and some of which are not. We need, on average, 15-25 grams of fat a day to provide our body with proper nutrition, and to ensure we have enough fatty acids to absorb the fat-soluble vitamins. Your body can manufacture saturated, and monounsaturated fat from other foods that you eat, however, it can not manufacture the fatty acids, or the omega-6 and omega-3. You must obtain these directly from foods that contain them. These fatty acids are built into the tissues of your heart, brain, and other vital organs, and must be replenished through your diet.

Adequate consumption of vitamins and minerals also plays an important role in healthy nutrition. The bottom line is that there is no one food you should be having, and no one food you shouldn't be having to attain weight loss success. The answer lies in understanding your body's requirements, and in fulfilling them with healthy, whole foods consumed in moderation. Once you determine what food is right for you, MAKE A PLAN AND STICK TO IT!!! Don't try it for a week then go to something else. KNOWLEDGE, PLANNING, and CONSISTENCY are the keys to a successful diet strategy.

5. EXERCISE

Exercise is such an important tool in not only losing weight but in keeping it off. This is because exercise is an essential component of a healthy lifestyle. Regular exercise will help you look and feel better. It will increase your energy, motivation, strength, confidence, and self-image.

Besides helping you look and feel great, regular exercise lowers your risk for developing a number of different diseases, health conditions, and cancers. It can improve the quality of your life.

Humans were meant to move! We have intricately designed skeletal, muscular, respiratory and cardiovascular systems that provide us with enormous potential. Our bodies, like our minds, are capable of tremendous things. Humans have been able to climb 30,000 feet to the top of Mount Everest. They compete in marathons, triathlons, and sporting events which draw the attention of millions of people around the world. Everybody is capable of great things. Every person has enormous potential. I'm not saying you need to climb a mountain or compete in a race, but I am telling you that if you want to, YOU CAN DO IT. And exercise is the key.

As far as weight loss is concerned, the type of exercise is not as important as the amount. You just need to get out and move. Run. Walk. Swim. Bike. Skip. Jump rope. Lift weights. JUST GET MOVING!

Exercise will accelerate weight loss, and it will help give you the body you want. You can lose weight by applying the above principles to your life, but you can only get a strong, toned, healthy body through regular exercise, and specifically through strength training. You can't ignore, or skip this. If you want to lose weight and be healthy, and you're serious about it, then get serious about starting an exercise program...TODAY!

6. COMMITMENT

In order to achieve weight loss success, you must commit to your program. After deciding on your specific requirements and choosing a diet and exercise regime, you must COMMIT to your program, and you must commit 100%.

Know that if you've taken the previous steps, then your success is guaranteed if you commit to the program. If you lose 1lb in a week, you have proven to yourself that YOU HAVE THE ABILITY to lose weight. You have chosen a path that works, and hopefully, it's one you can maintain as a way of life and one that meets your specific needs. Your ability to lose 1lb in a week, transfers into 52lbs in a year, and 104 lbs in two years, and so on and so on.

No matter how much weight you have to lose, YOU CAN DO IT! But you must first commit to the program. You must say to yourself, that no matter what, you will follow through on your commitment, and follow the path you have chosen until you reach your goal. Commit to your program!

7. CONSISTENCY

This is perhaps the single most important thing any person can do to achieve weight loss success. CONSISTENCY, CONSISTENCY, CONSISTENCY! Have you ever asked someone about the top three most important things for business success, and heard them say "location, location, and location!" Well, for weight loss success it's "consistency, consistency, and consistency!" It's not enough to take responsibility, and to find our why, and to choose a plan of attack, you must be consistent. People who are unsuccessful at losing weight try several different things over the course of the year, always looking for the "right" or "best" or "fastest" way to lose weight, and always changing their plan of attack. People who are thin and healthy consistently do the same thing, and follow the same plan day in and day out for years.

This point is SO important. It's small changes in the wrong direction...an accumulation of bad habits over the years that lead to weight gain for most people. You don't just wake up one day over weight, and you won't just wake up one day and have the body you want. But the good news is, the process CAN be reversed in the exact same way it was created. By making small changes in your life, in the right direction...by accumulating good habits, and practicing them every day, you WILL make progress every day.

The important thing here is not to get discouraged...to be consistent with your plan. This means if you go out to eat one night, and have WAY too many calories, cocktails, or whatever, DO NOT ADJUST FOR IT THE NEXT DAY. Yesterday is gone, and what you need to do is just resume your normal, daily routine, get back on the path you have chosen. By altering your path further, and making more changes to eat less, or exercise more the day after you eat too much or miss a workout, you will be falling even further from the path of consistency. When fit, healthy people over indulge one day, they simply resume their normal way of eating the next day. They don't punish, or starve themselves. Everything returns to normal. Consistency is the rule. Are you beginning to see what I'm talking about?

It's so important to choose a path, but even more important to STAY ON IT! Remember, it's the accumulation of good and healthy habits that produce weight loss success, and the only way to accumulate is to BE CONSISTENT!

8. ACCOUNTABILITY

Accountability provides you with additional support on your journey toward a healthier you. This is where the help of a family member, or a professional, can encourage you, and help keep you motivated when you begin to have doubts. Being held accountable to a program through another person is ESSENTIAL to your success. Until you develop proper eating habits, and until you develop new ways of thinking about yourself, food, and exercise, having another person to guide and assist you along the way can make all the difference between success, and failure.

Find someone,...a coach, trainer, friend or family member who is committed to you, and your success. After you have taken responsibility for yourself, determined why you eat, chosen a path, determined what your nutritional requirements are, and devised a plan for both your eating and your exercise, find a person who will keep you accountable to the plan. It's A LOT harder to skip a workout, cheat on your diet, or to lose consistency if there is someone waiting for you to show up and work out.

The right person to keep you accountable depends on you. Just make sure it's someone you trust, someone with proper knowledge about you and your goals, and someone who will provide you with the right balance of encouragement, support, and discipline you need to achieve your goals.

9. TIME

This is an important part of the weight loss process and one which is often diminished or left out of conventional weight loss methodology. I am here to set the record straight for you. This will not happen over night. This did not happen all at once, and it won't "unhappen" all at once either.

I am sorry to break this to you, but I'm sure if you've tried things in the past, unsuccessfully, to lose weight, you probably are beginning to understand this...THERE IS NO SUCH THING AS A QUICK FIX. Programs or people who try to sell you, or tell you otherwise are out for your money, not your success.

If this is not what you want to hear, I am sorry. If you don't believe me, that's OK too. But how many times have you tried, how many different "fast" ways to take the weight off have you tried, that haven't worked?

This is because it's a process. It's a lifestyle change. Not a quick change in your diet, or the sudden elimination of a single food, or the adoption of a magic one. It's about LEARNING how to eat. How to think about food properly, and how to incorporate healthy foods and diets into your life, for your goals, and how to do it in a manner that you can maintain over time.

Healthy, sustainable weight loss occurs at a rate of anywhere between 1-2 lbs a week. That's right. Probably not what you wanted to hear. BUT THAT'S THE TRUTH. A pound may not seem like much. BUT the AMAZING thing about this is if you keep it up for a year, BE CONSISTENT in the path you've chosen for one year, and that 1lb turns into 52lbs. 104lbs in two years. See what I'm getting at here?

Accept that it takes time. You will not see success overnight, but do not let that discourage you. That 1lb you lost, if you have applied the above principles, is GONE FOREVER. Don't be discouraged...BE EXCTATIC at your 1lb loss! If you can lose 1lb in a week, then you have just proved to yourself that YOU HAVE THE POWER to lose ANY AMOUNT OF WEIGHT YOU WANT! Realize this. Understand this. Know this. BELIEVE THIS! Be consistent, accept time, keep your eye on the prize, and YOU WILL LOSE THE WEIGHT!

10. BELIEVE IN YOURSELF

If you've taken the previous 9 principles to heart, then the final thing you need in order to successfully achieve your weight loss goal is to BELIEVE that you can do it. This can be difficult, especially if you've tried things in the past, perhaps several times, and seen no results or seen the weight come back on.

But I want you to know, that if you take the 10 principles listed here and APPLY them to your life, you CAN, you WILL lose weight, and keep it off. But you need to believe in yourself. You need to know, deep in your heart, that you can do it. You've taken responsibility for your actions. You've figured out why you eat. You've chosen a path based on your diet and exercise preferences and requirements, and you've realized there is no ONE right way to lose weight. You've COMMITTED to your program and committed being CONSISTENT. You've found someone to hold you accountable to your program, and you know that it will take time to achieve your goals, but that YOU CAN DO IT. Now...believe in yourself!!!

You have the ability to lose as much weight as you want to. You can choose to become the person you want! Listed here are your keys for taking the weight off, and keeping it off. Your success will be determined by your determination, and by how sincerely you APPLY these principles to your life.