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"How To Lose 20 Pounds in 3 Weeks" For Free

Use your mind and common sense
to lose the 20 pounds you need.

This book teaches you how to be aware of your day to day eating and exercise routines and how to boost your metabolism naturally, without pills, as well as cut down on your calorie intake so that you are not starving yourself.
This book is not only filled with common sense tips and a solid diet blueprint for you to follow, but it also talks about some of the mental challenges that face dieters. These are rarely discussed in diet books that concentrate mostly on foods that you cannot have and those that you must eat.
While certain foods should be avoided during this diet, this book will also teach you the correct frame of mind that you need when trying to lose 20 pounds in 3 weeks.

Losing weight is more than
just dieting, it is a mindset.

And in order to have this mindset, you have to be able to re-train your mind to think a certain way. When you buy"How To Lose 20 Pounds in 3 Weeks" you will get step by step instructions on how to do this without having to drastically change your way of life. Instead, you will make moderate changes to your lifestyle that will not only make you lose weight, but also be healthier mentally as well as physically.
If you have been like I was, struggling to lose weight and not getting anywhere with it, then this book will teach you a different technique that is not taught by anyone because most people usually want to sell you a product or a service. This is free and it works better than any other weight loss plan out there.

I have researched this book for a while and put together what anyone needs to lose 20 pounds in 3 weeks using basic methods that are free and able to be incorporated into anyone's life at a moment's notice. You will not find this information at any weight loss plan center because they want to keep you coming back, or buying pills or food.
I am happy to share these secrets with people who are serious about losing weight and changing the way that they think about themselves and food.

Here's What You Will Learn With
Our Weight Loss Action Plan....

How to figure out calorie intake
What foods not to eat
How a little extra exercise can help
What to drink
How to have the mindset to lose weight
And a lot more!


How You Can Cut Calories From Fast Food

             From the moment you walk through the door it's safe to say you're fighting a losing battle. Fast food chains aren't famed for their healthy options. Nonetheless there's plenty to get by on.
First things first, cut out the chips. They're one of the highest sources of saturated fat out there, and you could just about stuff yourself with chicken instead and get better results. Fortunately, most chains offer substitution deals on their meals now, chips for beans or corn on the cob, for instance. Straight away you've shaved about 400 calories off of your meal, and it only gets better from there.
Now, fried chicken isn't healthy. Frying isn't healthy at the best of times, and most fast food outlets are using so much oil they might even be responsible for the fuel crisis. If you must eat fried chicken, go for a drumstick. Prices are the same and they have a smaller surface area, which means less deep-fried badness. A KFC drumstick comes out at about 140 calories, with 8g of fat, 2g of it saturated. It's hardly good for you, but a couple of those with beans and corn might even let you stay under 500 calories for a surprisingly filling meal. You're not going to set any records in the field of healthy eating, but it's better than nothing. Or it's better than chips, at least.
If you have to pick a fatty side try the coleslaw. The medium tubs most places give you might even out at 200 calories, just under if you're lucky. But coleslaw is pretty much just cabbage and carrots, both of which are stuffed with handy vitamins, potassium and fiber. Again, you could do better, but at least you're not doing worse, right?
Moving back to chicken, it's not always served on the bone. There are plenty of nuggets and sandwiches floating around out there, Now, if you're happy to eat a small meal nuggets might suffice, they usually come in at around 220 calories for four, and with a diet drink and non-fried side you might just get away with it at under 500. For something more filling there are usually friend and grilled sandwiches going spare. Firstly, pick the grilled option, obviously. Try and stick to one with less mayonnaise and bread if at all possible. Bear in mind fried options often are generally smaller, to try and even the calories out in the menu. Grilled is still the healthier choice, though.
Fast food isn't healthy. We all know it, as much as the advertising campaigns would have us think otherwise. But you don't have to go hungry after a long day's work, or eat alone when your friends are finished. Think about your meals, and you'll usually find a sensible option among the chaff.
Mira has been working on fitness and writing about her experiences for years, from exercise techniques to the best weight loss supplements. She's now a featured contributor to sports equipment supplier Muscle Finesse

Healthy and Simple Diabetic Recipes

             In this article, I would tell very simple and healthy recipes. They are very quick to prepare and can be eaten at any time.
The first recipe is cinnamon orange. This is my personal favourite. It takes no time in preparing.
Instructions for making cinnamon orange are,
1) Peel and cut two oranges in pieces.
2) Cut 1 apple in pieces.
3) Keep both in a bowl.
4) Sprinkle 1 tablespoon of cinnamon and little salt on it.
5) Serve immediately.
You can enjoy this as afternoon snacks.
The second recipe is stuffed strawberries. Instructions for making this recipe are,
1) Take few strawberries and cut their tops off so that they become flat.
2) Using a small knife, make a hole on them from top to bottom.
3) In a mixer, blend cream cheese, vanilla extract and diet sugar.
4) Using a small spoon, fill up strawberries with this mixture.
5) Keep strawberries in freezer for 1 hour.
6) Serve that.
The third recipe is tasty apple bites. Instructions for making this recipe are,
1) In a bowl, add apple, masala, salt and lemon juice, mix well.
2) Sprinkle on the cinnamon and mix well.
3) Eat immediately.
The fourth recipe is spicy tangy roasted vegetables. Instructions for making this recipe are,
1) In a bowl, add potatoes, carrots and red pepper, mix well.
2) Add olive oil, dried basil, fresh basil, salt, black pepper and garlic cloves, and mix well.
3) Stir to coat well.
4) Transfer to a baking dish.
5) Bake at 375 degree for 30 to 35 min or until tender.
6) Serve hot roasted vegetable with indian breads.
The fifth recipe is again a diabetic dessert. It is fruit ice-cream. Below are instructions.
1) In a food processor, add frozen berries and chopped fine.
2) Add diet sugar and mix well.
3) Add cream and vanilla, mix well.
4) Process it till the mixture is of ice cream consistency.
5) Serve immediately.
Let's quickly summarize this section by giving last recipe, which is Greek salad. Instructions are given below.
1) In a bowl, add the olive oil, oregano, garlic, wine vinegar and lemon juice, mix well.
2) Season to taste with salt and pepper.
3) Add romaine lettuce, cucumber, red onion, red bell pepper, tomato, mint leaves, feta cheese and peppers, mix well.
4) Toss with dressing.
5) Serve immediately.
Thanks for going through the recipes. I hope you would enjoy them.
For more such diabetic friendly recipes, please visit Diabetic Recipes. Please have a look into the parent blog, Indian Vegetarian Recipes

Motivation To Lose Weight - 3 Tips That Will Help Keep You Moving Toward Your Goal

           When first starting a new diet or weight loss plan, most people are highly motivated for the first week or two and then the excitement begins to wear off. So how do you keep yourself motivated enough to continue your journey until you achieve your desired weight loss. Following are 3 tips that will help maintain your motivation to lose weight. They are:
Stay Focused on Your Why
One great way to stay motivated to lose weight is to focus on your why. When you first began your weight loss journey there was something that made you take the plunge and get started. Reminding yourself of this reason will help you stay focused and continue working toward your goal.
In the event that it doesn't, it means that your why is not strong enough and you need to reevaluate your reasons for wanting to lose weight and come up with a stronger why. A why that will motivate you so much that you would not even consider the thought of not reaching your weight loss goal.
Read Motivational Books and Other People's Success Stories
Another thing that will help you stay motivated is reading positive books and other people's weight loss success stories. Find someone who you particularly identify with and reassure yourself that if they can do it, so can you. These stories will help keep you focused on your goal and give you the motivation for losing weight that you need.
Find motivational quotes and inspiring messages that speak to you and post them in places where you will see them throughout the day. For example your bathroom mirror, on your nightstand, on your desk at work in the car etc. A little positivity can go a long way and really help keep you going.
Reward Yourself For Results
As you accomplish small goals, be sure to reward yourself for a job well done. If your goal is to lose 25 pounds do not wait until you lose all 25 pounds before rewarding yourself with something special.
Set small goals along the way such as losing 2 pounds a week or 5 pounds a month. Once you achieve that milestone in your journey reward yourself. These small achievements and rewards can be very helpful in keeping you motivated to achieve your goals. They are small reminders that you are on the right track and one step closer to your goal.
If used consistently, these recommendations can be extremely useful in helping you stick to your weight loss goals and maintaining your motivation to lose weight.
For more ways on how to keep your motivation to lose weight up and to get your FREE copy of "13 Secrets For Weight Loss Success", visit

The Weight Loss Program That Will Help Others As Well As You

              Never before have there been so many cases of people who are so obese that they struggle to carry out the easiest of tasks. For the average person, when a few pounds are gained, it is a signal to do something about it. However, doing something about it for some means making an effort and that is too much to expect. Gaining twenty or thirty pounds might be an indication that prompts immediate action but for many it does not stop there and even when average body weight is doubled, some are happy to just sit back and blame everybody else for their misfortune.
This selfish action is becoming more common and it could result in drastic action having to be taken just to ensure that these people receive the much-needed medical attention that they need. Scaffolds have had to be erected and windows removed just to extract these people from their homes into hospital. Then when they reach hospital special beds have to be acquired to enable such a patient to be treated. Furthermore, if surgery is required a surgeon's time is often increased to successfully manage the complications that arise even with the simplest procedures.
Every human being has one very important duty to carry out and that is to take care of their body. Failure to do this will always end the same way, an early demise. It also has a drastic effect on their quality of life; sitting down all day with no exercise and eating junk food is not living.
It is simple to invest in an efficient weight loss program before this stage occurs and, as well as helping you to lose your unwanted pounds, it will help you to reach and maintain your correct weight and provide advice and assistance whenever required.
If you have ballooned out of proportion it is nobody's fault but your own. Not only are you putting your own life at risk but the lives of many deserving people who could need the help of the emergency services while they are transporting you to hospital.
When interviewed, many extremely obese people express remorse and regret but unfortunately these emotions do not help their weight problem. The only thing that will is an effective weight loss plan and the ability to adhere to it.
There is nothing better than making use of the mobility that your body has been designed for. Excessive weight gain has a dramatic influence on mobility and many other bodily functions that are all too often taken for granted.
Don't wait until it is too late; the time to take action is now before you lose control of your weight and, in turn, your life.
Finding an effective weight loss plan to suit your needs can sometimes be extremely difficult and frustrating. For further help and free report on losing weight, visit

Easy Workouts Get Better Results

            The perception in fitness today is that to get results you have to work to the point of exhaustion and pain, sweat enough to change shirts half way through the workout, and spend hours a day in the gym.
I'm here to tell you all of those concepts are absolutely incorrect! In fact, they couldn't be more wrong!
But if incorrect, how could these concepts or methods become what's known widely today as the way to get the job done if you want to get fit and burn fat?
There are many answers to that question, too many to list in this short article but lets take a look at a few.
Many believe the more you sweat, the more results you get. In fact, many feel if they don't break a good sweat they didn't have a good workout. That belief is incorrect.
Hey... I like breaking a good sweat just as much as the next person, in fact I even use a sweat enhancer during my workouts, but the fact is sweating has very little to do with getting the results you want.
If you leave the gym a sweaty mess, breathe hard, and feel tired you may feel successful, however does any of that show an improvement in function, performance, strength, weight loss, or whatever your goal may be... ? NO!
I feel strongly that this belief system originated with fighters, wrestlers, and jockey training methods to cut weight. Everyone has seen these guys getting in the sauna or "sweat box", or running wearing trash bags to sweat more, all just to cut weight faster to make weight for the upcoming match or race. This concept crossed over into the mainstream and from that point forward people associated sweating with weight loss. Now society in general feels that to get fit and lose weight sweating is required, not so.
What most don't know is that 3 hours after those athletes made weight, they were all right back at the same weight they started with. Cutting water weight by sweating is a short-term fix, not a long-term solution. Fat loss is done through proper nutrition, cardiovascular training, and muscle gain over a long period of time. There is no appropriate solution for quick weight loss, it's a long-term journey. It takes a total lifestyle change.
Another myth many have been brain washed with is that working out has to be hard and painful. Most folks feel the harder they work in the gym the better results they'll get. If I work harder I'll burn more fat. If I work harder I'll get stronger. If I work harder I'll be more fit. All those assumptions would be false!
Swinging a weight around with the goal of becoming extremely fatigued is madness. Searching for an immediate effect of the exercise both short-term and long-term is appropriate training. The idea of anything that makes you horribly fatigued to the point of nausea, vomiting, failure, dehydration would constitute a "killer" workout, however I would have taken a step backwards in my progress due to my own short-term thinking.
Especially with the latest fads, this seems to have become the norm, and taking breaks between sets is for the weak... incorrect.
Again appropriate strength training requires breaks between sets. Not only do these breaks allow for nearly complete energy replenishment in the muscle, but they also allow the nervous system to recover, which is critical for continuous gains.
Of course, mainstream, money-driven marketing has played a huge role in misleading those who desire to be fit. Everywhere you look in magazines, TV, and movies you see the latest experts and celebrities promoting some new fad program like "Insanity" and unrealistic programs for the public as seen on "The Biggest Loser" that goes against everything that we know to be true from the trenches.
Art Of Strength at its core is a strength training program. I'll challenge you today to clear any head trash, get clarity on the concepts discussed today, and adhere to the basic tried and true strength training concepts AOS and kettlebell training is built upon.
Strength Training In A Nutshell:
1. Lift heavy, but safe. Never sacrifice form and technique for weight.
2. Keep reps and sets low, 3-5 reps or 30 seconds to 1 minute of work.
3. Stop before you get fatigued and lose quality, always quality over quantity.
Points to train by, maybe even live by:
•Practice makes perfect. Keep practicing the same exercises until you've perfected them. Don't settle for mediocrity. Set high expectations for yourself.
•Little and often over the long haul. Be consistent. Have a long-term training mindset. Be better today than your last workout, last week's workout, or last month's workout.
•Challenge yourself to achieve new personal records on a regular basis. Don't just exercise, instead, train. The difference between exercise and training is simple. Exercise is wasting energy & time; training is done in order to improve something specific.
•Leave the gym exhilarated rather than exhausted. This allows you to immediately start training for a sport, hobby, cardiovascular training, or just living greatly. You should be able to go home and wrestle with the family dog and crawl around with the kids and grand kids after your workouts.
•Don't eat chalk, scream, pound the walls during your workouts. Simply strive for perfection or "Mastery". Next week's article will be on just this, the concept of Mastery.
The numbers don't lie! Here's another success story from following the concepts discussed today:
Charlie lost 29 pounds of fat, gained lean muscle mass, and significantly improved function and performance all in just 6 months. Not only that but Charlie got STRONG! Charlie doubled the weights he was lifting by the end of the six months!
You may show up every day to push, pull, grunt, sweat, and limp to your car but be terribly unsuccessful at getting a desired result. RKC Brian Petty says it well...
"If you want pain, learn Muay Thai, If you want to learn about failure, play golf. If you want to vomit, drink Syrup Of Ipecac. If you want to become stronger and more fit, train appropriately."
Chris Gray is the owner of Punch Kettlebell Gym Dover, Dover's premier personal training center. If you're ready to begin your fitness and fat loss journey please call 1-302-730-1600 right now to receive a complimentary private fitness and health Consultation (valued at $87). If you're not yet ready for our free consultation offer, please visit to instantly download a free report revealing "The Truth About Fat Loss", plus 4 other bonus reports from Dover's premier fitness expert.

How To Stop Stress Eating Creatively

          When stressed out do you engage in healthy ways to cope with stress or self-destructive ones as stress eating?
However, many women I work with admit that during stressful times healthy lifestyle and healthy stress management habits go out of a window.
It is much easier to reach for food as a source of comfort and sooth yourself with food. Over time you may have developed this particular coping habit and when stress and uncertainty increase, you turn to what you know, especially if it has associations of a simpler and safer time in your lives.
In a crisis, we call friends and family members. Just the sound of a loved one's voice can be soothing. In the everyday crises of our lives, it's easy to come home after a long day and turn to something we know - food.
This is known as emotional eating, or "stress eating," or other terms that all refer to the consumption of food for reasons other than physical hunger and need for energy. Unfortunately, the ultimate comfort eating foods are often loaded with carbohydrates and fat -- and come with strings attached -- stress fat.
And if you continue to use stress eating to comfort, the kilos keep adding on and then you need more comforting because now you have additional stress - necessity to deal with an extra weight.
Most women would prefer to be managing stress in healthier ways, but when stress levels are high, many of us find it much more tempting to indulge in something delicious and easier than exercising or meditating.
Where to start to break that vicious comfort eating cycle?
Start by bringing more awareness to when and how you comfort yourself.
Have a range of soothing activities available to you, so that you feel like you have a choice. You may be in the habit of grabbing food on the way or as soon as you walk in the door.
Try to break that self-destructive habit by developing a new healthy habit.
When ever you feel an urge to eat, and you are not psychically hungry do something totally different to redirect your attention - it doesn't matter what it is (drink a glass of water, walk a dog, paint, or knit, do a puzzle or crosswords ) as long as it is completely different from your usual routine. Eating in response to your triggers is a habit; choosing to do something else breaks the cycle.
Make a list of activities that soothe you before you need them and start doing them on a regular basis. You can overcome emotional eating through dozens of mindful activities that are healthy for both body and mind.
Write down both simple and more complicated ideas; be sure to include a few that don't require any preparation or equipment. You may have different ideas for home, work, and other settings. Add new activities to your list as you think of them.
Having a variety of ideas ensures that you'll come up with something that fits your mood or situation. That will help you build a new healthy habit of using other ways to soothe yourself besides eating.
Reach for your list instead of the refrigerator next time you feel the urge to snack. And remember, you're redirecting your attention away from food because you don't need it yet, not because you're depriving yourself. Remind yourself that you'll eat when you're hungry.
Start small. Call a friend. Take a few deep breaths.Try mindfulness activity called blank mind exercise.
Small things can make a big difference.
Identify those times of the day that are most difficult for you and have your list handy.
For most women transition times from and to work and mid-afternoons are particularly hard. These are times of the day when your stress hormone cortisol level drops and your energy needs a boost and all women are in danger to fall into stress-induced eating trap.
Our lives are busy, often difficult and out of balance. In order to stay slim, calm and balanced you need to be proactive and find the ways to sooth yourself without food in a healthy way.
Dr. Inese Millere is a medical doctor turned diplomat, turned holistic stress management expert who specializes in helping superwomen to manage stress, stress eating and develop resilience so they can be Slim, Balanced and Ageless.
FREE e-book " STRESS makes you FAT and diets FAIL" instant download at

5 Ways to Fight Cravings

           Eating healthy is hard... especially when you get these crazy cravings for foods that aren't good for you! I've been there... especially during my first trimester of this pregnancy... oh boy have I been there! So how are you supposed to lose weight when all you want to do is eat sweets? Here are five of my tips for fighting cravings so you can lose weight and be healthy!
   1. When a craving hits, distract yourself. Go for a walk, read a book, start to clean, workout, get out of the house! Usually after a couple of minutes the craving will go away and you'll either have a cleaner house or have squeezed in some extra fitness!
   2. Tell yourself you'll eat an apple first. If you're truly hungry, the apple will fill you up a bit so you won't overindulge on your craving. If you're not hungry, it won't look as good, and that's when you know to go to step 1: distraction.
  3. Drink some water. A lot of times your body will tell you it's hungry, but in reality you're dehydrated. Drink a glass of water and wait a couple of minutes. If it's true hunger, then reach for a healthier alternative.
   4. Get some sleep. Between 7-9 hours/night is recommended for most people. I know that when I don't get enough sleep, I end up overeating the next day... which is why I try to make sure I get on a good schedule so I can get some rest.
    5. Swap your craving for something healthy. I've been making healthy swaps of my old favorite foods for years, and now I much prefer my healthy pizza, banana ice cream, raw organic truffles and whole wheat pasta to any of the other junk I used to have. I know that my body does not function as well on the other food and that it will give me a massive stomach ache if I do indulge. The healthier food now tastes better to me, and my cravings are now for healthier foods like Shakeology ice cream or a fruit salad. Don't worry if you're not there yet. It took me some time to get to that point. Once you're there though, your cravings will definitely subside and you'll catch yourself wanting salad instead of a burger!
Am I telling you to never eat cake or ice cream ever again? No way! I DO indulge in moderation on special occasions... the key is moderation and to make sure it's not an every day occurrence. Remember, your body runs on the food you fuel it with... do you want to be running on junk or clean fuel?
Rachel Ngom is a Lifestyle, Nutrition, Fitness Coach and Entrepreneur who utilizes her background in collegiate sports and nutrition to help her clients achieve success! It is her passion to help you know what it feels like to THRIVE from the inside out and to live the life of your dreams! Get started today with her FREE Flat Belly in 7 Days Eating Plan at

5 Causes Why You Are Unable to Lose Weight

           Have you ever wondered why you cannot lose weight any further, why the weight needle remains stuck in one point only? If you have tried out every possible way to shed weight and lost the patience of waiting to see the desired result, you must recheck your fitness routine once again. It might be possible that you are not paying attention to some minute details, which might help you get rid of those extra pounds. If you want to know about such details, you can have a look at this article.
Lack of Sleep
If you are not getting the adequate amount of sleep, chances are high that your weight woes will rise. This is because, with lesser sleep, the hormone Cortisol is produced more. This will cause more fat to get stored in the body along with increased stress level. Apart from that there are certain hunger-stimulating hormones like 'leptin' and 'grehlin', which are also said to increase with, lack of sleep. So, if you are deficient in this department, you will find it tougher to decrease your body weight.
Eating Snacks Late at Night
Binging on snacks late at night is not a good practice at all. This implies that you are not providing the required food to your body throughout the day. This leaves your body starved and you will feel like eating even at wee hours of the night. At night, your metabolism is at its slowest and the calories that you eat do not get burned, thereby adding to your mass. So avoid late night eating if you want to lose weight.
Adopting a Fad Diet
If you have adopted a fad diet, you will only see its effect immediately. This type of diet is developed only to provide instant results. If you are looking for long term weight loss, you must adopt a balanced diet which will include the necessary nutrients and which is specifically targeted for you. You have to stick to this diet dedicatedly to achieve your fitness goal. You have to understand that shedding those extra kilos is not something, which you can achieve in a short span of time. You have to give time and maintain the diet religiously till your objective is reached.
Boring Exercise Regime
If you have been exercising for some time now and following the same regime every day, you are bound to get bored. This will show its effect on your body weight. It will not decrease as much as you want it to. The more challenge your body will face, more is the chance of getting effective results. You will feel motivated to work out with new exercises and every muscle of your body will be worked upon.
Bad Snacking Habits
Snacking doesn't have to bad always. If you plan out your snacks and choose healthy food items, you are going to get good result. But if you have bad snacking habits, you will definitely put on weight.
These are some of the causes why you are unable to lose weight. So, try and avoid these habits and you will surely get effective results.
Michael Hayden is a fitness trainer and loves to provide tips on different fitness issues. She gives an idea on how people can lose weight, how they can exercise and many more.

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