1. When you're hungry, drink a glass of water, and then go for a walk.

Walk around the block if you're at home. At work, leave the building for five minutes. Exercise helps your body to deal with the hormones released when you're under stress. These hormones can damage your body if you don't exercise them away.

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2. Sign up for an exercise program at a gym, or for some yoga classes. Go to your organized exercise sessions at least three times a week. These sessions will not only make you feel better, they'll also help you to cope with stress - and you'll look great too.

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3. Learn to meditate. Even ten minutes of meditation a day will relieve your stress. The benefits of meditation are cumulative; they will help you to get a difference perspective on your world.

As part of your meditation, visualize yourself at the weight you want to be. Also, visualize yourself making good food choices, and enjoying your exercise. You'll be amazed at the difference this makes.

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4. Get creative. Everyone is creative. What did you enjoy doing as a child? If you liked to draw, take drawing class. Perhaps you've always wanted to learn to knit, or to make pottery, or to surf. Now's the time to take up a creative pursuit. Your new interest will relieve stress.

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5. Write it down! Whenever you feel stressed, write down the reason for your stress. Describe how it makes you feel. Writing has been shown to relieve stress. Try it.

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 Step 1 - Food Quality

For really easy fat loss, that will virtually work for you on autopilot, all you need to do is eat high quality food. If you provide your body with high nutritional value food it will be satisfied quicker and with less food needed. You get hungry because you body needs certain nutrients to keep you healthy, if you only eat bad processed junk food that contains hardly any nutritional value, then your body will not get the nutrients it needs. It will keep you hungry until it is provided with the food it wants. This will cause you to eat more and more high calorie junk food, making fat loss practically impossible. However, if you only eat good quality food that contains all the nutrients you body needs, it will only take a small amount of food and calories to satisfy you body.

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Step 2 - Food Quantity

Even the most healthy food can make you fat if you eat too much of it. If you want to lose fat you must have a calorie deficit. You must eat less calories than you usually eat to stimulate fat loss. Although, decreasing the number of calories by a big amount will not work because your body will think you are starving and will try to keep it's fat storage for energy. Only decrease your calories by a maximum of 500 a day, or else your body will perceive it as a threat.

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Step 3 - Resistance Training

Use weight training to build up you muscle and strength. Don't worry, you won't get big and bulky unless you eat more calories than your body needs. Also it takes years for body builders to get as big as they are and most use steroids anyway. The weight training you do will replace you fat with muscle. Your metabolism will increase and will be elevated for up to 48 hours after each workout. Muscle is metabolically active tissue and the more you have the more calories you will burn. Building muscle is the easiest way to automatically burn extra calories throughout the day. Aim to workout your whole body each week, split the workout into 3 days a week, for example do your legs on Monday and your back, biceps on Wednesday, etc.

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Step 4 - Cardio

Cardio is the best way to burn fat straight off your body. The best time to do it is in the morning on an empty stomach. This will make sure your body uses fat instead of you glucose stores. You will have been asleep and without food for 8 hours making your glucose store very low. This will mean that your body will have to get it's energy from your fat instead.

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 1) Yo-yo dieting --- When you lose a lot of weight quickly you're typically losing a lot of lean muscle rather than body fat. Muscle burns calories even when you're not exercising, while fat is nothing more than "dead weight." This slows your metabolism, causing you to store more of the food you eat as body fat. Not only that, if you ever start eating a normal amount of food again.....forget about it! You just bought yourself a ticket to "fat storage city!"

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2) Crash dieting --- You know those diets that tell you to "drink a shake for breakfast, a shake for lunch, and eat a reasonable dinner?" It is not at all uncommon for people to lose a lot of weight initially, when they go on these diets. But did you know that 95% of these people gain the weight back after a year and 97% gain the weight back after two years!!* Talk about yo-yo dieting!

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3) Sedentary lifestyle --- If you're not using energy your body knows it! Your body says, "Give me a break! You're not going use the food you just ate for energy!" Instead of sending those calories (energy) to your muscles where they can be used, it will store them as fat! This doesn't mean you have to spend 3 hours a day at the gym...just go for a walk after dinner!

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4) Eating garbage --- Many of the foods we eat are loaded with chemicals, saturated fats, sugars, and high glycemic carbohydrates (foods that cause our blood sugars to rise quickly). None of these are good for us! Believe it or not, by substituting a few of the foods we eat with healthier foods, we can really start chipping away at that unwanted body fat!

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5) Chronic stress --- When you get stressed out your body goes into "fight or flight" mode, causing it to release a bunch of glucose (sugar) into the blood stream for an immediate burst of energy. Since you're probably not trying to run away from a lion, or kill a gorilla with your bare hands, your body is not going to use that glucose for energy. Guess what it's going to do?...That's right...store it as fat! So next time you start to feel stressed out take a few deep breaths or go for a walk.

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 1. Be smart with your food buying choices

To eat better your focus should turn to your shopping list. Simply plan out what you buy at the supermarket before you go there. Turning up with no plan sets you up for failure, especially when you pass through the snacks isle and temptation is niggling away at you. A few minutes of pre-planning will mean better food choices.

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2. Balance your intake of fat

There is no fun in obsessing over every little bit of fat and how many grams it weighs. A better approach is to learn to balance out high fat foods with lower fat options.

The good news is this: There is room for high fat foods in every diet even if losing love handles and overall weight loss is your primary focus. As long as there is a balanced approach and healthy foods are eaten most of the time.

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3. Learn to understand key differences between hungry and thirsty

Experts say we often think we are hungry when the reality is we may be thirsty instead. A great tip here is to drink a glass of water (which should be cold) as soon as the hunger urge comes on. Often the urge to eat goes away and you are getting the health benefits of flushing toxins out of your body with the consumption of six plus glasses of water a day.

I like the idea of having a glass of water before every meal, one mid morning, mid afternoon and one after the evening meal to balance my water intake nicely. This is very practical. Remember drinking lots of water in effect means you should eat less.

A great way to be if you want long term eating lean principles.

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4. Slow down - Enjoy everything you consume

A bad habit for many people is to eat their food so quickly that they do not even taste what is in their mouths. This results in less satisfaction and of course the tendency is to eat more either immediately or later on when you are unfulfilled.

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5. Do not ever skip a meal - It simply does not work

Deprivation does not work - period! Never has and never will. The key is to eat the bad stuff occasionally. You can still lose a healthy amount of weight by following these steps consistently and just cheating a little tiny bit every now and then. After all eating should be enjoyable and not a painful exercise. A tip here is to eat smaller portions of the foods you really like (that may in fact be bad for you).

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 1. Eliminate All excess Sugar from your diet - Your diet is the most important aspect of the program when you're trying to lose weight quickly, so do not skimp in this category.

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2. Drink a gallon of water per day - This will help flush out the toxins in your system, and help lubricate your joints for the intense training you'll be up against. Water will become your best friend in the coming weeks & months.

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3. Protein & Carbs For Breakfast - This is a must to help kick start your metabolism for the day. Never skip it, ever.

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4. Rotate Protein Days & Carb Days - Some days you'll eat both protein and carbs, other days you'll eat JUST protein. It'll keep your body guessing and prevent the carbs from being stored as fat.

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5. Eat only lean proteins - Chicken, Turkey, Tuna, Lean Ground Beef, & egg whites should be the staple of your diet. Cut any excess fat off meat, even if it's the tiniest little bit

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6. Hit the gym 5 days per week - You want it off fast, it's going to take some elbow grease. Split your workouts into upper body days & lower body days. Alternate them through out the week. For example, week 1 you'll have 3 upper body training days and 2 lower body training days, and on week 2 you'll have 2 upper body training days and 3 lower body training days.

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7. Cardio - Alternate Interval Training with Moderately Intense Steady State Cardio. Meaning, Day one do 30 minutes of steady state cardio at 70-75% of your THR, Day 2 you'll knock out 6-10 rounds of interval training. You'll do cardio 5-6 days per week. The goal is total energy expenditure, not time or intensity. If you follow the alternating protocol, you won't have to worry about intensity as it will be there waiting.

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 #1 Detoxify

Effective weight loss commences with the treatment of disorders lagging down the body's metabolic functions. Environmental toxins, sedentary lifestyles, alcoholism, smoking, and drug addictions all contribute to blocking off the metabolic process right from the cellular level.

Extracts of the Dandelion can stimulate the digestive process. Likewise, the herb helps regulate the liver function of filtering circulatory wastes.

The herb Pelargonium is a popular ingredient of herbal supplements in line with its ability to flush-out harmful toxins from the body.

Centaury is regarded for its excellent blood cleansing properties that aids in the detoxification process. Meanwhile, other supplements use Cleavers in therapeutic dosages as a lymphatic cleanser.

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#2 Stimulate the Digestive Process

Infusions of Ginger have been found effective in the treatment of underlying digestive disorders that slowdown down the metabolic functions of the body.

To enhance metabolism, the kitchen herb Cayenne Pepper is known to promote the healthy production of gastrointestinal juices.

Turmeric, on the other hand, has long been used to stimulate bile production and aid in the breakdown of dietary fat.

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#3 Promote Healthy Energy Levels in the Body

One of the greatest obstacles to the upkeep of healthy weight involves the inability to control cravings. Binging appetites can be resolved through the administration of herbal appetite suppressants such as Fennel that pose as a healthy alternative to diet pills being all natural and enriched with vitamins and minerals. Likewise, the Malabar Tamarind is also utilized to balance-off appetites and preclude the storage of body fat in fat stores.

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#4 Use Natural Supplements for Effective Weight-Loss

Various medicinal formulas employ the therapeutic compounds of herbs due to their effective cleansing properties and enhancing benefits to the digestive system.

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 Step #1: Determine a realistic weight loss

Unfortunately, not everyone is built the same. That person you see in the magazine with zero body fat and killer abs might have a totally different body composition than you. That does not mean you are destined to a life fighting off a stubborn spare tire, but it might mean that you should take the focus off from others and put it onto yourself.

If you are 100 pounds overweight, it's going to take a while to burn off all of the years it took you put on the extra fat. Do not beat yourself up. Just be realistic. It's going to take some hard work and dedication. Focus on losing 5 pounds in the first week rather than wondering when the remaining 95 pounds will disappear.

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Step #2: Use All Natural Supplements

One of the most important aspects of losing weight is providing your body with proper nutrition. In order to get this, you will probably have to look outside of the grocery store. Eating salads all day long will not provide you with enough nutrients to keep you healthy and energetic. Sometimes these people with six-pack abs get them by using unhealthy steroids which will cause problems later on in life.

This is the part that most people miss: A 180 calorie soy-based protein meal replacement shake can provide your body with the same amount of nutrition you can get from eating a 1,000 calorie meal. Think about it.

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Step #3: Moderation

Most people associate the thought of a diet with too much hard work passing up the foods they love. Unfortunately, if you want to be healthy and look fit, you ca not sit down and help yourself to a large pepperoni pizza three times a day. That does not mean you can never eat pizza though. It's called moderation.

Usually a successful weight loss program will consist of meal replacement shakes and one regular meal every day. Since you are getting such good nutrition with the soy-protein shakes, you can literally choose to eat anything you want for your main meal. If you want pizza, then eat pizza! A diet should not be torture. Just do not eat a ton of it like you did to gain all the extra weight.

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Step #4: Exercise

You knew this was coming. There is absolutely no way around it. If you want to lose weight and retain a healthy lifestyle, you must exercise every single day. It must become a regular part of your life like paying taxes and sleeping. The satisfaction of being healthy has to outweigh the temporary discomfort of exercise in order for you to properly weave it into your life.

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