7 Things To Lose 20 Pounds

Losing weight sounds easy, but we all know the truth. We have all tried the quick fix diets that end with you weighing more than when you started. Here are 7 things you can do to lose 20 pounds quickly and then keep on shedding weight.


CREATE A WORKOUT JUST FOR YOU

Not all body types are the same. Your friend might have lost 20 pounds with a great workout, but that will not guarantee you will too.

Get to know your body and work with an expert trainer to figure out what you want to target first and how to achieve long lasting results.

Spice it up by changing your routine or the type of exercise you do. Summer workouts are not the same as winter workouts. Run, swim, hit the gym, walk or climb. The choices are endless and the right combination for you could be just around the corner.


WORK OUT AT THE SAME TIME

Your body gets used to the routine and will crave exercising if you do it always at the same time.

Best time to workout is in the morning. If you think you are not a morning person, give it a go. It might surprise you.


KEEP A FOOD DIARY

Keeping a food diary is a good idea, but you have to be careful.

It can be very helpful to track what you eat so you can face the reality of what you are putting in your body. We tend to minimize the unhealthy foods we ingest, those tasty treats. Or, beat ourselves up over the smallest slip up.

It is vital that you not go overboard with the diary. It is a way to learn about your body, nutrition and your meals.


CREATE A VISION BOOK WITH HEALTH AND WELLNESS IMAGES

A vision book is a great way to keep you motivated. Unlike vision boards, a vision book can always be expanded.

For example, your first goal might be to lose 5 pounds and work your thighs. Once you accomplish this, you can add new goals with inspirational quotes and images. In the end, you’ll have a great record of the whole process. Whenever you feel unmotivated, you can just look back on everything you have achieved.


MEDITATE

Including meditations into your day will help you lower your stress levels and therefore eat less.

It is a great way to connect with your body and mind. Learn to detect when your stress and anxiety levels go up and what kind of situations and thoughts lead you there.

Getting to know yourself this way helps you achieve your goals.


SURROUND YOURSELF WITH SUPPORTIVE PEOPLE

Having friends and family tell you to try the dessert, or have a tiny piece of cake, it’s hard to say no.

Keep your friends and family in the loop. They can become part of your tribe, as a great support system. Sharing with like-minded individuals is important and will make it that much easier to achieve your goals.


NOURISH AND DETOXIFY YOUR BODY

Learning to maximize your intake of nutrients and minimizing your calorie ingestion (in a healthy manner) will help you lose pounds fast.

Detoxify your body with a few simple tricks. Drink water with lemon juice. Always eat your greens and sprouts.

Toxins will leave your body like never before.

Top 5 Fruits For Weight Loss

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If you are looking to lose weight, you have come to the right place!

We all know that eating more fruit and vegetables and less flour (bread, pasta, pizza) is the first step to take in order to lose weight. It is easy to see why. Fruits are full of nutrients your body needs, specially if you are exercising to lose the weight rapidly and evenly. While pizzas and pasta are very tasty, the convert to sugars that need to be then burnt off.

With the great variety of fruits at our disposal nowadays it is hard to know which to eat when dieting. Here are the top 5 fruits that help you lose weight:

GRAPEFRUIT


Grapefruit is a great source of vitamin C, fiber and antioxidants. This translates to better skin and easier digestion. If you are exercising, this tasty fruit will help you replenish all the nutrients you have lost.

Studies show that it also helps lower bad cholesterol by up to 15%. What else could you ask for? Well, there is a lot more grapefruits will do for you!

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It has a low glycemic index that helps you burn fat fast. Combine this with its high fiber content and you have a perfect strategy to bur all that fat. It also helps stabilize blood-sugar and insulin levels AND will make you less hungry. It is best eaten for breakfast or as a snack, on its own.

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Originally from Barbados, it can interact with some prescription drugs, so check with your doctor if you are taking any.

APPLE


Apples are a wonderful ally to tackle your diet. They are low in sodium, so you retain less water.

Apples are known to help digestion along, helping you lose weight. We all know “An apple a day, keeps the doctor away”. Vitamin C, minerals and fiber are all present in apples, and should be present in your diet too.

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Apples are known to stimulate the body’s immunity system, making it stronger. This translates into a faster recovery and a higher threshold for disease prevention.

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Because apples are low in fat and calories but high in fiber, they make you feel full for longer while making you burn calories due to digestion.

WATERMELON


Watermelons can have red, white, orange or yellow flesh. Their size also varies and so do the amount of vitamins and minerals they contain. All watermelons contain vitamin A, vitamin B6, vitamin C and potassium.

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With its high water content, it will hydrate your body and give you the fiber you need. It’s a tasty, fresh snack!

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KIWI


Kiwis are tasty and full of fiber. If you suffer constipation, this is the fruit you need! Kiwis will help you clean your digestive system and lose fat faster.

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They are also filled with vitamin C, vitamin K and vitamin E.

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If you suffer of high blood pressure, Kiwis can help you lower it. If you are taking blood-thinning medication or naturally have low blood pressure, check with your doctor to see how many you can eat every week.

FRESH STRAWBERRIES


Every diet needs a sweet treat! Strawberries are a great source of vitamin C, manganese, copper, potassium and magnesium.

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Manganese is essential for your metabolism and the antioxidant system to work at its best. Strawberries are packed with antioxidants and low in calories. What else could we ask for?

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10 Foods You Should Be Eating

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Tackling healthy eating isn’t easy. There is so much information and misinformation. If you want to get it right, here are 10 foods you should be eating.

GREEN TEA


Green tea has been part of the Chinese and Japanese cultures for millennia.

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It is a great way to hydrate while ingesting a significant amount of antioxidants and other compounds that help you prevent illness.

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ALMONDS


Almonds are a great complement to your diet. They are full of healthy fats that protect your heart by lowering you LDL cholesterol.

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They are an important source of vitamin E, a potent antioxidant and activity regulator. Almonds also contain B vitamins, fiber and essential minerals.

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BLUEBERRIES


Filled with micronutrients, blueberries are a clear source of manganese, vitamin C, vitamin K and fiber.

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Vitamin K is essential to absorb calcium and for blood coagulation.

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They are also help with inflammation and studies are starting to show some relation between eating blueberries and lower risk of certain cancers.

BELL PEPPERS


All bell peppers are a rich source of antioxidants and vitamin C. Red peppers, however, have the most amount. For example, red peppers have twice the amount of vitamin C that green peppers do.

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Some of these antioxidants have been linked to stomach cancer prevention. Lycopene, present in red peppers, early studies are showing a link between its consumption and a lowered prostate cancer risk.

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YOGURT


Yogurt is an important source of calcium. It can also help inflamed digestive tracts while boosting your immune system.

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Some yogurts, like Greek yogurt, have less sugar and more protein. Check the labels to choose the best one for you.

AVOCADO


There is good fat and bad fat. Some oils you should avoid and others are essential. Avocado has the best of both worlds.

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It gives you the good fat, which helps lower your bad cholesterol levels, while giving you essential oils that help reduce the risk of heart disease and stroke.

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They are filling and add an original twist to any salad.

QUINOA


Quinoa is essential in any vegetarian or vegan diet and an important part of an omnivore diet.

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Quinoa is made up of plant-based protein. It contains more fiber and double the amount of protein that brown rice does.

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The United Nations declared the year 2013, International Year of the Quinoa and it is considered a ‘superfood’.

APPLES


Apples are a known source of antioxidants. Most of these, however, are on the peel. If you want to take advantage of this tasty fruit, don’t waste your time peeling it!

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They stimulate your immunity system and the fiber they contain helps your digestion along.

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They also help you feel full for longer, so if you are looking to lose weight, apples are a great snack.

SPINACH


Dark greens need to be a part of your diet. Spinach, like most of them, is an important source of beta-carotene. It protects your heart and helps your immune system fight some cancers.

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It gives you vitamin A, vitamin C, vitamin K, magnesium, manganese, folate and iron. They prevent age-related macular degeneration and help you regenerate, while regulating blood sugar levels.

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EGGS


Eggs are high in protein, keeping your blood sugar levels in check. Protein is essential in the building of muscle tissue.

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They are also a great substitute for carbohydrates (especially for breakfast). Some studies have shown that those who are on a diet and replace carbohydrates for eggs lose more weight.

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The yalk, the yellow part of the egg, can contain bad cholesterol. If you have high cholesterol, check with your doctor to see how many you can eat per week.

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