These fresh fruit kebabs are simple to prepare and make a stunning display. It’s perfect to bring to a barbeque or to enjoy as a healthy dessert. The fruit selections below aren’t set in stone – use any fruit that is fresh and colorful.

Yield: 10 servings

Here’s what you need…

• 10 wooden skewers
• 10 strawberries
• 10 bite-sized watermelon pieces
• 10 bite-sized cantaloupe pieces
• 10 bite-sized mango pieces
• 10 bite-sized pineapple pieces
• 10 bite-sized kiwi pieces
• 10 blueberries
• 10 blackberries

1. Put the chunks of fruit on each skewer in a rainbow pattern – red, orange, yellow, green, blue and purple.
2. Place skewers on a platter and serve.

Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.

Mediterranean Lettuce Wrap

This wrap is savory and refreshing, and is the perfect meal to get you beach ready. I recommend roasting your own bell pepper, since most store bought roasted bell peppers are packaged in oil. To do so simply throw it on the grill until soft and then peel the skin after it cools.

Servings: 1

Here’s what you need…

• 1 large leaf of lettuce
• 2 slices lean turkey
• 1 roasted red bell pepper, cut into 4 segments
• 2 tablespoons garlic hummus
• 1 tablespoon olive tapenade

1. Lay the lettuce leaf flat and spread with 1 tablespoon of hummus. Place the turkey slices on the lettuce and spread with remaining hummus. Sprinkle the olive tapenade over the turkey and top with the roasted bell pepper.
2. Wrap the lettuce, use a tooth pick to hold it together.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 15g carbohydrate, 5g fiber, and 15g protein.

For more details on the Express Fat Loss Program, visit: ExpressFatLoss.com

No, we want to lose weight fast and effectively so we can reach our ideal weight and start living the life we desire.

But, before you jump on the latest quick weight loss quick-fix, it is important that you take some time to understand a few things about quick weight loss strategies.  While there definitely are ways that you can see quick weight loss that stays off for good, more often than not, this isn’t quite how it plays out.

Let’s take a quick look at the main factors to consider.

Quick Weight Loss and Water Weight

So the very first thing that you must take into account is the fact that on many of those quick weight loss diets, much of the weight you are going to lose is going to be pure water weight.  When you instantly see the scale drop by a good 5-10 pounds over the course of 3-5 days, you know something is up here.

Since it takes 3500 calories to burn off a single pound, you can clearly see how impossible it would be to burn off 35,000 calories in just a week.  Even if you ate absolutely no food at all and exercised for three or four hours a day, you still would never accomplish this feat.

So if you’re losing weight this quickly, it’s important that you come to realize that it isn’t pure fat loss that you’re experiencing.  Failing to realize this could lead to disappointment down the road.

Quick Weight Loss and Muscle Mass Loss

Second, the next important thing that you need to remember when it comes to quick weight loss is that you’re not setting yourself up for muscle mass loss.   When you go on an extreme diet that contains very few calories and if this is coupled with lots of exercise, the chances of losing lean muscle mass are incredibly high and this will only come back to hurt you in the long run.

The problem with losing lean muscle mass is the fact that it’s going to mean a significantly slowed metabolic rate which then only makes it that much harder to continue to lose body fat.

Remember that your lean muscle mass is the calorie burning ‘engine’ of the body so if you’re not maintaining it while you diet, you’re going to really struggle in the long run.

Quick Weight Loss and Adherence

Now, the third bit thing that you must also take into considering is the impact of quick weight loss on your adherence rates.  Any time you go making dramatic changes to your eating habits it’s going to be hard to stick with and quick weight loss diets really amplify this factor.

Of you’re cutting out entire food groups on these quick weight loss diets or you’re eating such little food that hunger is always present in extreme amounts.

As you can imagine this becomes incredibly difficult to stick with and before you know it you’ve abandoned the program altogether.

This doesn’t bode well for long term fat loss so another reason why you really have to assess the quick weight loss method you’re using carefully. If it doesn’t seem like something you could follow for even a modest amount of time, you’re better off looking for a different approach instead.

Your Best Bet For Maintaining Quick Weight Loss

So what’s your best bet when it comes to maintaining a quick weight loss? Your best bet is finding a diet that does provide sufficient calories that you do feel like you could stick with over the course of time.

Try and find a diet plan that offers quite a bit of protein content in the day since this is the one macronutrient that is going to help save your lean muscle mass the most as well.

If you’re getting enough protein, the chances of you seeing that decreased metabolic rate will be much lower so this will have a huge influence on the results you get.

Finally, try and find a quick weight loss diet that also includes plenty of vegetables with modest amounts of fruit.  These are also very important for the nutrients and antioxidants they provide so are something that you absolutely do not want to exclude from your day.

If you can focus on all of these factors, then you can have successful quick weight loss that will stay off over the long term.  Focusing on wholesome foods as much as possible will always be the best quick weight loss strategy for not only good health but the best success as well.

It’s the domino effect. When you begin to make a positive change in one area of your life other areas will soon follow.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

Would you like to get that domino effect started in your life? Grab your copy of the Ultimate Guide to Express Fat Loss

Often when I meet someone at the gym, a reunion or on any other occasion, and we start to talk about fitness and health, this is always the question they ask me: what are my best tips for weight loss, nutrition, motivation, training, cardio and the list goes on.

So what I decided is to do is give you a quick list of my best 50 tips on different topics.

Nutrition:

1. Drink Green tea for its health and antioxidant properties.
2. Pre-cook meals, split them into small portions and freeze them for a quick meal or snack ready to go.
3. Eat your vegetables.
4. Avoid refined sugar. - To read more
5. Do a cleansing regime once a year. Isagenix Cleanse
6. Eat a good source of protein during meals or snack (Fish, seafood, turkey, soya bean etc.).
7. Don’t go overboard on your cheat day. Try to not fall too far from the track.
8. Eat 5 to 6 meals/snacks a day, 3 hours apart.
9. Use meal replacement shakes on busy day. Isagenix Meal Replacement
10. Use a smaller plate for your meals. It will look full with less food.
11. Drink water during the day.
12. Eat complex carbohydrates.
13. Don’t do your grocery shopping on an empty stomach. You will spend way more and make some bad food choices.
14. Keep a nutrition log to record your food intake. I’m sure you will be surprised at the amount of calories or simple sugars you can eat during a day.
15. Opt for organic and unprocessed foods.
16. 1 pound of fat = 3500 calories. This is why your nutrition is such an important factor on a weight loss program.
17. Cook with extra virgin coconut oil or extra virgin olive oil.
18. Eat breakfast every day.
19. Never skip a meal to lose weight. By eating more often your keep your metabolism active.
20. Take a multi-vitamin. Multi-Vitamin for men or Multi-Vitamin for women
21. Eat fruits.
22. Include foods with fiber in your nutrition.
23. Carry a snack with you (baby carrots, fruits, shakes, protein bar).
24. Eat whole grain.
25. Take fish oil supplements.

Workout:

1. Train with free weights.
2. Doing strength training first and cardio Second.
3. Keep intensity high during your workout.
4. Try circuit training like Small Group Personal Training.
5. Challenge your muscles by increasing the weight or the reps.
6. Keep a training log.
7. Change your program every 4 to 6 weeks.
8. Buy the Express Fat Loss book. BUY NOW
9. Drink water before, during and after your workout.
10. Warm-up before you workout.
11. Stretch after you workout.
12. Work on compound movements like squat, bench press, military press or deadlift,  instead of isolation movements.
13. Measure yourself with a tape instead of just looking at your weight.
14. Do cardio with HIIT. Link to Article
15. Don’t waste money on magic pills like Fat Burner.
16. Keep your workout short but intense.
17. Take a post workout shake after each workout.
18. Have fun during your workout.
19. Be consistent with your workouts.
20. Do not read during your cardio session.

Motivation:

1. Visualize yourself how you want to be.
2. Believe in yourself.
3. Be proud of what you have accomplished.
4. Set realistic goals to keep you on track.
5. If you fall, get up even faster.

All those tips are more in details in my E-Book The Ultimate Guide to Express Fat Loss.  www.ExpressFatLoss.com

I’m going to tell you once again, just in case you’ve missed it in my blog when I talked about diets…

Diets DON’ T  work. Period!

Get it?

Don’t try to diet to lose weight. Chances are, you will gain all your weight back – and probably more – after your diet.

So what is the solution? It’s simple. Change your lifestyle. Notice I didn’t say change your diet. I said lifestyle. What do I mean by lifestyle? Changing your habits and your behaviors. This is the only way to lose weight and keep it off for a lifetime.

Start with a few simple tips:

- Eat breakfast every day – Your most important meal of the day!

- Eat every 3 hours – Keep your blood sugar more stable.

- Eat small portions – Eat more often but small portion

- Establish a good balance between carbohydrates, protein and fat. (40%-40%-20%)

- Consume healthy fats from good sources – Extra Virgin Coconut  or Olive oil, Flax seed oil, Avocado, Salmon

- Set aside a time for your favorite meal or snack

To get a complete guide for your weight loss and building lean muscle, I highly recommended the Ultimate Guide to Express Fat Loss. In there, you’ll find all the information you need for successful weight loss. Including 18 different meal plan with grocery list to give you all what you need to be another success story on weight loss.

Once you discover how to  change your lifestyle, you’ll see it’s easy to keep the weight off. Stop the yo-yo dieting. It’s not working. When you know what to do, you will see it’s much easier to lose weight and keep it off.

Keep Moving, Stay Fit!

How are you doing today? Nice talking to you again! I often receive emails from people asking me what to eat as a snack.

Some people do well with Breakfast, Lunch and Dinner. A goo nutrition can become a little more difficult when it comes to adding snacks between meals. People often don’t know what to eat, and they get bored if they eat the same snack all the time.

Is that your problem?  This is why I am going to give you some great ideas for quick and healthy snacks. Each of them is easy and quick to prepare, and they are perfect for a quick snack. All of these snacks can be part of your Express Fat Loss Program:

1.    Frozen grapes and wheat germ with plain yogurt.
2.    Yogurt, with or without fresh fruit on the side.
3.    Low fat cottage cheese (can be mixed with fruit).
4.    Tuna salad and whole wheat crackers.
5.     Smoothies or Protein Shakes.
6.    Baby carrots/celery/ cucumber with Hummus.
7.    1 small apple sliced with 1 tablespoon of almond butter for dipping.
8.    A small serving of natural yogurt with pumpkin, sesame, and sunflower seeds.
9.    6 almonds, 4 small florets of broccoli, and 2 cherry tomatoes.
10.    2 small kiwis sliced, and 6 almonds.
11.    1 pita and filled with salad leaves, tomatoes and hummus

To get more idea on healthy nutrition grab your  18 different meal plan with grocery list with the purchase of the Ultimate Guide of Express Fat Loss

By now you know that too much fat- especially saturated fat- is not good for you. Your body can easily store excess calories ingested from fat as body fat. Plus, saturated fats can clog your arteries and contribute to heart disease.

But be careful. Although reducing dietary fat is important, eliminating all fat from your diet is not at all healthy. Fat is an essential nutrient that produces energy for daily activities and supplies the body with vitamins A, D and E, which are needed for healthy skin and optimal growth. The body cannot produce fat on its own; it must be provided through dietary intake.  For these reasons you should enjoy some fats in your diet, especially monounsaturated fats like olive oil. The key is moderation.

Here are 7 tips to reduce the unhealthy-Saturated- Fat:

1.    Use evaporated skimmed milk instead of cream when preparing sauces or desserts.
2.    Create your own nonfat salad dressing by mixing balsamic vinegar, mustard and herbs. If you really prefer an oil-based dressing, try using three parts vinegar to one part oil.

3.    Sauté foods in chicken broth, vegetable stock or tomato juice  instead of frying them in oil or butter.
4.    You can make your own taco shells. Hang soft corn tortillas directly over the oven rack (with the sides of the tortilla hanging down) and bake at 400 degrees until they’re crisp. (Taco shells sold in supermarkets are usually fried.)
5.    Sweet potato fries. Place 1/4-inch-thick potato slices on a nonstick baking pan, and coat with a light spray of olive oil. Sprinkle with paprika or salt, and bake at 350 degrees for 35 to 40 minutes. Turn once during baking.
6.    Substitute six egg whites plus one whole egg for every three eggs in your favorite recipes.
7.    Substitute applesauce or any baby-food fruits for up to half of the total oil in your favorite dessert recipes

To help you with your weight loss program...Try the Ultimate Guide to Express Fat Loss

Goal orientated approach

It is always helpful to set a target and motivate yourself to reach it. You can achieve this by setting up a proper plan which includes fat loss food that helps you reduce weight. If your determination is strong, you will achieve your fat loss goals in no time.

Carbohydrates for your diet

Carbohydrates are good fat loss food items that are divided into simple carbohydrates and complex carbohydrates. Simple carbohydrates are the simple sugars that are quickly dissolved by the body. These give a positive boost to your body’s energy level but make you feel drowsy after a while. These can be taken in after a good, heavy work out session in form of a glass of juice as this will help the body recover the level of glycogen in your muscle. But if you want better result with your fat loss program, do not consume too often simple sugar.
Complex carbohydrates have a lasting effect in your body and give you a feeling of satiety to have you last all day. The efficiency of your workout depends on the intake of energy you have and this is given to your body by the type of food you have.

Changing your Diet Plan

A lot of diet plans do not include carbohydrates in them now days. Always remember to include fat loss food in your diet since it is helpful for your body and weight losing aims. However, you should see to the type of fat loss food that your body can adapt to. Make sure you adjust your diet plan according to your body needs and fat loss food should be included as it is an essential component of losing weight. You can observe what effect these fat loss foods are having on your body and adjust them accordingly in your diet plan. Good fat loss food not only helps you lose weight but also keeps you healthy.

Get your complete meal plan with the Ultimate Guide to Express Fat Loss. To get more info visit: www.ExpressFatLoss.com

Complex Carbohydrates

The intake of sugary food in large quantity makes one feel heavy, increases weight and effects health. For fitness diet, one has to cut down the intake of such food completely. Complex Carbohydrates are not only good for health but provide boost of energy for the body. Fitness diet includes wholegrain breads, oats, muesli, brown rice, pastas, beans and barley etc that act as energy boosters, make us feel light and full at the same time.

Breakfast

A good breakfast of fibre rich food is an ideal fitness diet. It provides energy for a long time and keeps us active all day. You can have a bowl of wholegrain cereals, wholegrain bread or oats in the breakfast. Avoid processed foods or a fat rich heavy breakfast. For Fitness diet one should increase the intake of fresh fruit juices. Make sure you don’t forget your protein as well (egg white, cottage cheese, protein shake, yogurt).

Vitamins and Minerals

Vitamins and minerals are a very important part of fitness diet. One can take fresh juices or vitamin supplements to keep the body functioning right. Vitamins and minerals also give us an energy boost. Particularly Vitamin B Complex is very important for having good energy level.

Water

Water is life. It regulates the body metabolism and improves circulation of blood in the body. A sufficient intake of water should be there in ones fitness diet. Instead of taking tea or coffee one should take green tea that will provide the benefits of tea as well as add to the water intake.

The Ultimate Guide to Express Fat Loss review all details to be successfull with your weight loss program and your fitness diet.

Why do you overeat? Here are a few likely reasons:
Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that’s what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.
Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking – these absentminded calories really add up.
Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.
Here are 3 Steps To Overcome Overeating – read these, and apply them to your life.

Step #1: Pay Attention

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.

To apply this rule, don’t eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don’t graze in the kitchen while cooking.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal, and make sure that it’s balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you’ll lose the urge to overeat.

This means you shouldn’t always eat carb-based meals, and you also shouldn’t always eat high-fat meals. Make a mental checklist of the food groups that you’ve eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you’d later regret.

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied – you’ve just gotten so good at ignoring the signs that you barrel through your meal only to feel like you’ve been hit by a ton of bricks once all that food hits your stomach. It’s time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start to pay attention you’ll notice a point when each bite becomes less and less satisfying. That is your body’s way of letting you know that you’ve had enough and that each continued bite is simply overkill (yes, even if you’re only halfway through that plate of pasta).

By learning how to control your eating habits, you’ll find weight loss to come simply and naturally.

Want to speed up your weight loss, make it permanent, and shape your body at the same time? I’ve got what it takes to get you there! No guess work, no fad diets, and no super long workouts.

Grab a copy  today how to discover more about my Express Fat Loss program that will quickly change your life. www.ExpressFatLoss.com