The MUFA food list which you can find below is very helpful when you’re preparing your meals.

As you know MUFA (MOO-fah) stands for “monounsaturated fatty acid,” a type of heart-healthy, disease-fighting, “good” fat found in foods like almonds, peanut butter, olive oil, avocados even chocolate.

MUFAs are unsaturated fat and have the exact opposite effect of the unhealthy saturated and trans fats you’ve heard about in the news.

You can substitute one MUFA for another as long as the calorie counts are nearly equivalent. For example, you can exchange almond butter (200 calories) for semisweet chocolate chips (207). For precise  serving amounts per meal check out the MUFA food list below.

MUFA FOOD LIST

Soybeans (Edamame), shelled and boiled
• Serving: 1 Cup
• Calories: 298

Semisweet Chocolate Chips
• Serving: 1/4 cup
• Calories: 207

Almond Butter
• Serving: 2 Tbsp
• Calories: 200

Cashew Butter
• Serving: 2 Tbsp
• Calories: 190

Sunflower Seed Butter
• Serving: 2 Tbsp
• Calories: 190

Natural Peanut Butter, Crunchy
• Serving: 2 Tbsp
• Calories: 188

Natural Peanut Butter, Smooth
• Serving: 2 Tbsp
• Calories: 188

Tahini (Sesame Seed Paste)
• Serving: 2 Tbsp
• Calories: 178

Pumpkin Seeds
• Serving: 2 Tbsp
• Calories: 148

Canola Oil
• Serving: 1 Tbsp
• Calories: 124

Flaxseed Oil (Cold-Pressed Organinc)
• Serving: 1 Tbsp
• Calories: 120

Macadamia Nuts
• Serving: 2 Tbsp
• Calories: 120

Safflower Oil (High Oleic)
• Serving: 1 Tbsp
• Calories: 120

Sesame or Soybean Oil
• Serving: 1 Tbsp
• Calories: 120

Sunflower Oil (High Oleic)
• Serving: 1 Tbsp
• Calories: 120

Walnut Oil
• Serving: 1 Tbsp
• Calories: 120

Olive Oil
• Serving: 1 Tbsp
• Calories: 119

Peanut Oil
• Serving: 1 Tbsp
• Calories: 119

Pine Nuts
• Serving: 2 Tbsp
• Calories: 113

Brazil Nuts
• Serving: 2 Tbsp
• Calories: 110

Hazel Nuts
• Serving: 2 Tbsp
• Calories: 110

Peanuts
• Serving: 2 Tbsp
• Calories: 110

Almonds
• Serving: 2 Tbsp
• Calories: 109

Cashews
• Serving: 2 Tbsp
• Calories: 100

Avocado, California (Haas)
• Serving: 1/4 cup
• Calories: 96

Pecans
• Serving: 2 Tbsp
• Calories: 90

Sunflower Seeds
• Serving: 2 Tbsp
• Calories: 90

Black Olive Tapenade
• Serving: 2 Tbsp
• Calories: 88

Pistachios
• Serving: 2 Tbsp
• Calories: 88

Walnuts
• Serving: 2 Tbsp
• Calories: 82

Pesto Sauce
• Serving: 1 Tbsp
• Calories: 80

Avocado, Florida
• Serving: 1/4 cup
• Calories: 69

Green Olive Tapenade
• Serving: 2 Tbsp
• Calories: 54

Green or Black Olives
• Serving: 10 large
• Calories: 50

Source: Flat Belly Diet, p. 101

More Articles on MUFA FOODS:

• Flat Belly Diet (MUFAs): Top 5 Foods to Eat and to Avoid!
  Top 5 foods to eat for flat belly diet and lose belly fat. Flat belly diet food list to avoid to keep belly bloat at bay. Read Here

• Free Diet Meal Plan: 25 Flat Belly Diet Meals
  The Heart of the Flat Belly Diet Top 5 MUFA Foods – These ingredients hold the power to truly … The key ingredients found in the Flat Belly Diet—”MUFAs” … Read Here

• 10 Flat Belly Diet Smoothies Recipes
  These 10 flat belly diet recipes for smoothies are rich in mufa. … Curb sweet cravings with this perfect MUFA-rich, Flat Belly Diet snack … Read Here

• Flat Belly Diet Foods: Top 10 “Superstars” to Lose Belly Fat
  The key ingredients found in the Flat Belly Diet—”MUFAs” (monounsaturated … The Heart of the Flat Belly Diet Top 5 MUFA Foods – These ingredients hold the … Read Here

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A new recipe to lose stubborn fat is revealed by the researchers working at Baylor College of Medicine. This “lose stubborn fat” recipe is so easy, you’ll be shocked how powerful it is — according to the Woman’s World magazine.

2 Main Ingredients – Lose Stubborn Fat Recipe

First ingredient? A simple, sensible diet. Next up? Low sodium vegetable juice. Mix the 2 together and — presto! — you’re set to melt 300% more fat than if you used the sensible diet alone.

The Baylor dieters all had metabolic syndrome, a cluster of risk factors—including high blood sugar and cholesterol — that make fat extra stubborn. Yet juice drinkers still lost big — stubborn fat!

Try Juicing Off to Lose Stubborn Fat

Nutrition expert Carl Keen, Ph., D, says “Store-bought vegetable juice is a convenient way to increase vegetable consumption. . . ”

The Woman’s World magazine asked a group of readers to try “juicing off” weight, they dropped up to 7 pounds in 7 days!

Lose Stubborn Fat with DASH Diet

Everybody in the Baylor study was put on the DASH (Dietary Approaches to Stop Hypertension) diet, a well-balanced plan designed by the National Institutes of Health to keep Americans healthy. Some were also asked to drink 1 – 2 cups of low sodium V8 a day—and these folks ultimately shed the most weight.

At DASHDiet.org you can learn to make your own DASH meals. Following a DASH diet plan has been found to lower blood pressure naturally and reduce cholestrerol by 14 points in 8 weeks!

Why Juicing Works to Lose Stubborn Fat

• Juice Kills Hunger!
  A cup of vegetable juice has 50 calories. Jonny Bowden, Ph.D., author of The 150 Healthiest Foods on Earth, says, “The juice takes up a lot of space for few calories, which tricks your body into feeling satisfied with less.” A Penn State study found that drinking vegetable juice before a meal automatically makes us eat 136 fewer calories.

• Juice Boosts Fat Burning!
  In the Baylor study, juice drinkers got double the vitamin C of other dieters. Arizona State University (ASU) tests show that Vitamin C enables our bodies to produce an amino acid crucial to fat burning. ASU scientists have proven that folks who skimp on C burn 11% less fat, while those who up their C intake burn 30% burn.

• Juice Works Magic!
  In addition to Vitamin C, “a single serving of vegetable juice is packed with literally thousands of different vitamins, minerals, antioxidants, and anti-inflammatory compounds. . . This new study certainly seems to prove that they can help with weight loss,” says Bowden.

Lose Stubborn Fat Success Stories from Woman’s World Readers

The Woman’s World readers who tried this lose stubborn fat recipe had followed the DASH Diet guidelines.

Woman’s World Hint: Opt for store-brand juice, and you can supercharge your weight loss for just $3 a week!

“I lost 5.5 pounds and 9.5 inches in a week. For weeks before that, I had been dieting and barely losing. This worked really well and right away!
—Gretchen Hollingsworth, Atlanta-area teacher, 30

 

“At the end of the day, I’m usually looking for stuff to snack on. I drank the vegetable juice while preparing the dinner, and I didn’t have that urge to snack. It was awesome!”

 

Rachel’s best tip: Boost your burn
“I added some hot sauce to my juice. I heard it increases your metabolism.”
—Rachel Bausch, Los Angeles model. Rachel lost 3.5 pounds in one week.

 

“Drinking the juice really took the edge off my appetite. I wasn’t hungry between meals and I hardly had cravings at all. I highly recommend every dieters start drinking juice before meals!”

 

Sharon’s best tip: Have some extra juice
“If I did feel a craving coming on, I’d have some juice, and it passed right by.”
—Sharon Goen, 56, Brownfield, Texas; lost 7 lbs. in 7 days.

Source: Excerpts taken from Woman’s World, pp. 20, 21. Aug. 10, 2009 issue

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from giulietta

Have you heard about water help to loss weight? You need all the help you can get to shed all those extra pounds, right? Some people believe it can, so let’s take a look at this theory to see if it holds any merit.

Weight loss is all about consuming fewer calories each day than what you burn up. This sounds simple enough doesn’t it? So where does water come into play?

Water contains zero calories so you can literally drink as much water as you like without putting on weight. However, you should realize you can drink more water than is good for you. If you should happen to have a water retention problem; it is best to check with your Doctor before going overboard with your water drinking.

The Best Liquid You Can Drink – Water Help To Loss Weight

But in contrast to any other beverage, you do not need to think twice before drinking water. In fact it should become a regular part of your day as drinking lots of water assists in overall health and well being too.

Water flushes out your system and is simply the best liquid you can drink. If you are trying to lose weight, then ultimately you should totally eliminate any sugar based drinks from your diet. A good example of these types of drinks would be carbonated soft drinks.

Water Help to Loss Weight – Avoid Sugary Drinks

These drinks contain nothing of substance and are full of artificial ingredients, not to mention sugar and calories. If you drink two cans of soda per day, it could be just those extra calories that are causing your weight gain. So substituting these with water can eliminate the cause of your weight gain. How simple is that!

Some people don’t like the taste of water. Water lovers can’t understand this, but it’s a fact. In all likelihood, people who say they don’t like water probably have only tried plain unfiltered tap water. Tap water also tastes different depending on where you live and even on a house by house basis. If you‘re a person who dislikes the taste of water based on what comes out of your tap, then try buying spring water.

The taste of spring water even differs by brand, so keep trying them all until you find one you like. Spring water, in some cases, is more pure than tap water and doesn’t contain any harmful bacteria. Some of the best quality spring water tastes absolutely delicious, so make sure you find one to your liking.

Back to water help to loss weight; keep in mind that water is never a substitute for food, but it should simply complement your healthy diet. Instead of a soda or sugar fruit juice at dinner, have a glass or two of water. It is also recommended to start the day off with a refreshing glass of water as it gets your brain active.

Water Help To Loss Weight – Other Benefits

Drinking water throughout the day also enhances brain function and keeps you alert. You may start noticing that if you don’t drink water, for most of the day, you’ll suffer from headaches and tiredness.

Water is a wondrous natural substance that all humans need. Water help to loss weight may be the best help you can get, when you are shedding all those extra pounds.

by lulife

3-Day Tuna Diet – A Starvation Diet

One of the primary reasons that this diet isn’t healthy is because it is essentially a starvation diet. If you add up all the calories allotted for a day’s meal you only get 978. Eating this few calories will put you in starvation mood within the first day.

You will know when your body begins starvation mood soon after beginning the three day tuna diet. You will begin to feel sluggish and not want to do activities you normally would. You will begin to feel cold no matter how many blankets you use. In some cases people have reported dreaming about food and having food dancing in front of them when awake. If you are experiencing any of these symptoms your body is probably in starvation mood.

In addition the 3 day tuna diet has such a low calorie count that it is close to being a VLCD, or very low calorie diet. This diet gives the illusion of lasting for three days. The truth is you are on and off the diet for a full month.

For the most part the foods that you eat on the three day tuna diet aren’t balanced and therefore will most likely not help you lose any permanent weight. You are allowed some small amounts of fish and chicken, some peanut butter, a few vegetables and an apple for dinner. If you consider that, you then end your day with ice-cream; you can clearly see this is not a healthy diet choice.

Large Portion of the 3-Day Tuna Diet

You need to be aware the refined carbohydrates, which make up a large portion of the three day tuna diet have very little if any nutritional value. Food cravings are increased when you have so few calories but have breads and sugars. The reason for this is that there is a hike in the production of insulin when we eat these carbs.

When you decide to use low calorie diets like this diet you are setting yourself up for food cravings. Even if you do make it through the three days every week, you are likely to consume unhealthy foods during the four day period, in which you are free to eat what you want. Studies done as far back as the 1970s, show that the average dieter will ultimately gain up to eight pounds in the weeks after the diet.

There are various diets that are geared towards weight loss. Some of these diets can be good ways to lose weight while others focus on eliminating healthy foods and calories. The 3 day tuna diet may drop pounds in the beginning but in the end you will most likely gain the weight back you lost and more.

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by noikia

• Some people believe that it increases a person’s natural metabolism, which makes out body digest and change food into energy faster.
• Other people have stated that cider vinegar actively burns the calories in your body to help you lose weight.
• Some reports say that cider vinegar helps cleanse the liver, which is an organ that can have a big effect on weight loss.

One recent experiment showed that eating cider vinegar with or right before a meal can help you feel more full, and thus prevent overeating. The test was a very small one, but the results looked really good. Cider vinegar weight loss still needs to be tested more with people before we can be sure just how much it helps. There’s evidence that ancient Egyptians used cider vinegar for weight loss, so it must be doing something right!

Ways to Use Cider Vinegar for Weight Loss

There are a couple of different ways to use cider vinegar in your weight loss program. The easiest way is just to add a little bit of cider vinegar to a glass of water or juice, and drink it with a meal. Another option is to buy tablets or capsules that contain cider vinegar in them. Some of these tablets contain other things, like vitamin B6 and something called lecithin, which may have more effect than cider vinegar alone.

Other Benefits of Cider Vinegar

Aside from weight loss benefits, cider vinegar is very healthy for you. It is naturally rich in vitamins and minerals, and can help with a number of medical problems and improve your general health. For instance, cider vinegar contains potassium, which helps lower blood pressure. It also has fiber, which can absorb the cholesterol that causes heart problems. Those are just a few things it helps with – cider vinegar can also help with digestion, sore throats, arthritis pain and even diabetes.

Cider Vinegar Weight Loss – Warning

Despite all the bonuses of using cider vinegar weight loss, it has some risks as well. The biggest thing to watch out for is that cider vinegar is very acidic, which means it can burn and damage your teeth, mouth or throat. It’s important to dilute cider vinegar in water or juice before drinking it. Be sure to contact your doctor before trying cider vinegar if you have any serious medical conditions.

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by cleanfingernails

Are you a bit of a risk taker when you want to lose weight? If you are, the 500 calorie diet may be just what you’re looking for. The truth about this diet is it is considered an extreme form of dieting; but is highly popular. Low calorie diets are common and 500 calories is at the lower end of the scale.A diet is considered low calorie if it involves ingesting no more than 1200 calories per day. The idea of a low calorie diet is to lose weight quickly. If not administered correctly they can be dangerous and as such it is important to plan your 500 calorie diet with a professional dietician or nutritionist before starting.

This article will help you to decide if the 500 calorie diet is right for you.It is well known that the way to lose weight is to burn more calories than you take in. However a very low calorie diet can actually do more harm than good. When your body is craving more calories (energy) it can affect your metabolic rate. This means your body actually starts to eat away at your muscle mass.

It is doing this for the purpose of converting the muscle mass to energy, since there are no food reserves to take from. Because gaining muscle is the path to losing fat, this can have a highly detrimental effect on your body.

500 Calorie Diet – Sufficient for Some People

500 calories per day may be sufficient for some people depending on their:

• Gender
• Activity level
• Height
• Body type
• Overall health and well being

For other people though, particularly overweight people, consuming only 500 calories a day is almost like starving yourself. Your body is more than likely used to taking in over 2000 calories per day and up to 5000 or more. If you all of a sudden drop to 500 calories or less your body moves into starvation mode. Your metabolism then slows down to conserve energy.

The Dangers of 500 Calorie Diet

While you are on the 500 calorie diet your body will learn to live with fewer calories. That means if you go back to your old high calorie habits (as all too many people do) you will have a sudden gain in weight, which is more than what would have occurred, had you not gone on your low cal diet.

The only real way to determine your ideal daily calorie intake is by using a bmr/amr calculator. You will then know how many calories you need to be healthy and to support your lifestyle. If you take 500 calories away from this, then you have the ideal number of calories, to take in per day to help you get your weight down.

As men and women are obviously different their ideal calorie intake is also different. This of course means while the average woman may need only 1200 to 1300 calories a day to survive, her male counterpart may need from 1500 to 1600. Again this is why it is so important for you to consult with your physician before starting any diet.

In conclusion a 500 calorie diet can be dangerous. However, if proper precautions are taken, such as a physical, to determine your overall health fitness, you can lose weight quickly.

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All-Natural Solutions – PMS Relief

PMS Relief – Femalite “I started taking (Femalite)…two months had gone by with no flare ups before my period…my husband was in complete shock.”

New research reveals some healthy, all natural-solutions  PMS relief to end monthly cramping, bloating, headache and fatique. This is a good news for women that suffer premenstrual syndrome (PMS) who either put up with the discomfort or pop a pill. Not all women have premenstrual symptoms, but more than 35 million women in the US suffer from PMS.

PMS Relief: Herbal Cures for PMS Symtoms

• Evening Primrose Oil – This essential oil soothes away irritability, depression, bloating and breast tenderness! Studies found that the gamma-linolenic acid in the oil helps the body regulate brain function, blood flow, gastrointestinal activity and fluid balance.
• Black Cohosh – A hormone-regulating herb, black cohosh has been used in Europe for 40 years to ease PMS! Researchers found that it slashed depression, anxiety and mood swings in women with PMS by 25%.
• Chasteberry – boosts levels of progesterone, which in turn eases the mood swings and headaches associated with PMS.

PMS Relief Foods

Nutritionist Stell Metsovas, (B.S., C.N.) says “a few changes to your daily menu can banish PMS symptoms.” She suggests: Sipping a daily cup of tea!

• Chamomille – Studies show that, in addition to promoting sleep and easing anxiety, chamomile smooths and relaxes uterine muscles for instant cramp relief, says Eric Plasker, D.C., author of The 100 Year Lifestyle.
• Calcium and Vitamin D – One study reveals that a diet rich in calcium and vitamin D helps prevent PMS symptoms by up to 40%! Researchers say women who eat 4 servings or more a day are less likely to feel anxious, irritable or tense because of the nutrients ability to help regulate estrogen levels.
• Avoid chocolate – When PMS strikes, your hormones fluctuate. So skip the chocolate—which makes mood swings worse by causing a blood-sugar spike—and reach for nuts.They’re rich in phytochemicals and omega-3s, which regulate hormones and mood. ¹

PMS Relief – Self-care Tips:

There are many ways that women can help themselves to cope with the weeks before their period. Some self-care tips include:

• Eating a healthy, well balanced diet rich in vegetables, fruit and whole grains
• Exercising regularly
• Maintaining regular sleep patterns
• Practicing relaxation techniques such as meditation, yoga or deep breathing exercises
• Adding calcium and vitamins to your diet
• A hot water bottle or castor oil pack relieves pain and cramping
• Hot bubble bath and aromatherapy massage
• Recording and tracking PMS symptoms in a journal
• A good support system offering understanding and empathy also helps – a spouse, partner, family members or friends

FEMALITE: Herbal Formula for PMS Relief

Naturally relieve menstrual cramps and bad moods to uphold emotional stability during your period. Promotes mood balance during the premenstrual and menstrual period.

• Maintain stable mood before and during your menstrual period
• Support feelings of well-being
• Address common ‘blues’ experienced during the premenstrual period
• Support healthy fluid balance
• Soothe minor ‘cramps’ and ‘aches’ commonly related to the premenstrual and menstrual period

Get More Info on Femalite for PMS Relief here

PMS Relief – FEMALITE Users Reviews

“Wow! What an amazing product. I was skeptical but was willing to try anything. I started taking (Femalite) and have gone through 2 cycles since. What a blessing. My husband was in complete shock that two months had gone by with no flare ups before my period. It has truly been a life changing experience and it feels good to be normal again. Thank you for this wonderful product! I would recommend this to anybody” ~ Cheri, CA, USA

 

 

“Normally five days before my period I just ‘lose it’; I usually yell and cry at my loved ones. Yesterday, I started taking Femalite. Honestly my body’s reaction was almost immediate… Honestly, I have not been in a mood that great since I was a child. My fiancé commented that he looks forward to me being this happy before every period.” ~ Anonymous

 

 

“This is my second day using Femalite and I can say with confidence that I will use this product for the rest of my life!” ~ Alexandria, USA

 

 

“What a great product! I looked at all the other testimonials and felt I had nothing to lose! I had very bad PMS and was only getting relief one week out of the month. I started taking Femalite and within one day, my husband noticed a difference. Thank you so much for a great product.” ~ Danielle C., NY ²

 

 

Get More Info on Femalite for PMS Relief here

NOTE: The suggestions found in this page: PMS Relief – “I Need a Natural Cure for PMS” are not intended to replace appropriate medical treatment. The supplement(s) and medication(s) recommended should be approved and monitored by your medical doctor or trained health care professional.

¹ Woman’s World p. 21, 8/31/09
² Native Remedies

Whether you gained a few pounds over the holiday season, just had a baby, or you’re finally committing to losing the stomach you’ve built up over the years, it’s doable, according to trainer Nikki Kimbrough of Bally Total Fitness.

With any exercise routine, you are unlikely to have success unless you focus on your diet and nutrition at the same time, Kimbrough says. There are many diets that work, but it’s important to find one that make sense for you and that will be easy for you to stick to.Unless you’re genetically blessed with flat abs, you can do all the crunches in the world, but without proper nutrition and cardiovascular exercise, a flat stomach is nearly impossible, Kimbrough points out.

She recommends a particular diet plan to clients looking to lose weight and inches in the stomach area:

• It’s important to keep excess sugar, sodium and processed foods out of your diet. These high-glycemic ingredients activate the insulin in your body and turn into fat, which can eventually wind up as that spare tire or flabby tummy. It’s important to eat complex carbohydrates, in foods such as yams and brown rice.
•  Fiber-rich foods, and fiber-rich leafy vegetables help give you energy to do cardiovascular and abdominal exercises. Leafy vegetables are great, because they also have very few calories.The combination of diet, cardio and strength training exercises will help kick-start your body to lose that belly fat.
• You always want to combine a source of protein and a complex carbohydrate with every meal. Or you can substitute “good fats,” such as nuts, seeds and foods made with olive oil, for the carbs.
• Water is incredibly important. Drink it abundantly. You should exclude fruit juices in order to help limit sugar intake.
• Five to six small meals a day, every two to three hours, is the best way to go. The body digests food more efficiently this way, and you’re less likely to succumb to sugary snacks, because you’re not as hungry.

Kimbrough says you should make sure to incorporate 30 to 45 minutes of cardiovascular exercise into your workout three to four times a week. It will help you shed pounds, increase your metabolism and improve your cardiovascular health.

A total body workout is very effective in eliminating belly fat. Pilates movements, squats, lunges, compound exercises and good, old-fashioned pushups are all very effective for the stomach, because you’re using your core muscles to help support your weight. For example, when you do a pushup, you have to keep your abdominal or core muscles tight when lowering your body to the ground. After the pushups, go straight into the plank position, which also engages your core muscles to help flatten the tummy.

Some specific exercise routines:

1. Push up straight into a plank position on the mat. This exercise is a compound exercise that includes the arms and legs as well as the core muscles, all critical to eliminating body fat.

2. Ball Tucks: While sitting on the Resist-a-ball, do tucks to strengthen both the lower and upper abdominals.

3. Using a medicine ball, you can twist and throw for an advanced workout. In a sitting position, you twist to strengthen the obliques and throw the ball to get a full body workout.

Add these foods to your daily diet and you can shed about 10 pounds over the course of a year:

Lose 10 Pounds Diet Tip: Nature’s Thirst Quencher

A California study of 240 women found that dieters who replaced their sweetened drinks with water lost an average of 3 pounds more a year than those who didn’t.

Subjects who sipped more than 4 cups of water a day lost 2 additional pounds, compared with those who drank less.

Plus, the phosphoric acid in soda may contribute to bone loss–and osteoporosis–by changing the acid balance in your blood.

Lose 10 Pounds Diet Tip: High-Fiber Granola Bars

A small British study found that women who eat a fiber-rich, high-carb breakfast burn twice as much fat during workouts later in the day as those who eat more refined (lower-fiber) foods.

Try a granola bar with at least 4 g of fiber, like Kashi®, instead of the typical bar that contains just a single gram.

Refined carbs spike your insulin levels, which limits your body’s ability to use fat as fuel, explains Lisa Dorfman, RD, adjunct professor at the University of Miami.

Lose 10 Pounds Diet Tip: Ground Flaxseed

Flaxseed is rich in fiber and healthy fats, which help stabilize blood sugar, so you’re less likely to binge.

Some research suggests flax can also help soothe symptoms of hormone swings because it’s high in plant estrogens.

Ground flaxseed is easier to digest. Sprinkle it over cereals, soups, or salads, or add it to smoothies.

Lose 10 Pounds Diet Tip: Walnuts

Instead of snacking on some chips, open up a bag of nuts: Walnuts are rich in omega-3 fatty acids, which may keep you feeling fuller longer.

In a 1-year study of people with diabetes who were following a low-fat diet, Australian researchers discovered that those who included 8 to 10 walnuts a day lost more weight and body fat.

Lose 10 Pounds Diet Tip: Hot Sauce

Forget bland condiments: if you want to burn fat, spice things up.

In a study of 36 men and women, Australian researchers found that following a spicy meal, levels of insulin–the hormone that triggers body fat storage–were lowered by as much as 32%.

One theory: Capsaicin, the chemical that gives chiles their fire, may improve the body’s ability to clear insulin from the bloodstream after you eat, so you’re more likely to burn fat following a meal spiked with chile peppers than after one that isn’t packing heat.

Lose 10 Pounds Diet Tip: Cinnamon

Sweeten your oatmeal or frothy coffee drinks with this sweet spice instead of sugar (which has 16 calories per teaspoon) and you can save a couple hundred calories a week, enough to shed 2 to 3 pounds in a year without doing anything else.

You’ll also be doing your heart a favor as protective estrogen levels decline: Pakistani researchers found that 1/2 teaspoon of cinnamon a day could lower heart-damaging cholesterol by 18% and triglycerides by 30%.

Lose 10 Pounds Diet Tip: Salmon

Just 3 ounces of canned salmon delivers 530 IU (more than the Daily Value) for vitamin D and 181 mg of calcium, a power-packed nutritional combination that may be just what your waistline needs as you get older.

In a 7-year study of more than 36,000 women ages 50 to 79, researchers at Kaiser Permanente found that those who took both calcium and vitamin D supplements gained less weight after menopause than those who took a placebo.

Other research shows that without enough vitamin D, our appetite-regulating hormone leptin can’t do its job.

http://www.prevention.com/eatsmart/index.html

How to lose 10 pounds…without really trying!

Follow Joy Bauer’s five simple steps to shed the weight in just five weeks

Use TODAY nutritionist Joy Bauer’s five tips to lose 10 pounds without really trying.

Diet tip to lose 10 pounds: Omit the salad dressing

Completely omit salad dressing and instead douse your veggies with plain balsamic/red vinegar or fresh lemon. (When you’re home, take advantage of low-calorie varieties. Looks for brands that provide no more than 50 calories per 2 tablespoons). Since a salad averages 5 tablespoons salad dressing, and each tablespoon provides about 80 calories, you’ll save 400 calories per salad. For those who eat a daily salad, at the end of five weeks you’ll trim 14,000 calories and knock off four pounds of fat!

Diet tip to lose 10 lbs: Toss whole milk and use only skim

Swap at least one daily cup of whole milk for skim milk (collectively from coffee, cereal, etc). At the end of five weeks, you’ll save 2,450 calories and drop 3/4 pound.

Here’s why:
• One cup whole milk = 150 calories
• One cup skim milk = 80 calories.

Thus, 150-80 = 70 daily calories saved per day, 490 calories saved per week, and 2,450 calories saved at the end of five weeks.

Diet tip to lose 10 lbs: Make all your sandwiches open-faced

For the next five weeks, omit the top slice of bread and you’ll save 8o calories per sandwich (stick with regular-size bread for sandwiches – skip rolls and bagels). If you’re currently eating one daily sandwich, you’ll save 2,800 calories and lose about 3/4 pound.

Here’s why: One slice of bread averages 80 calories. Lose one slice per day for five weeks and you’ll save 2800 calories (35 slices total). Since it takes a deficit of 3500 calories to lose one pound, 2800/3500 = 0.8 (about 3/4 pound lost!).

Diet tip to lose 10 lbs: Eat slower

Research shows you eat approximately 60 fewer calories per meal when you slow down your pace. Thus, slow down the pace for all three meals and you’ll save 180 daily calories. That’s a whopping 6,300 at the end of five weeks (the same amount of calories in 24 McDonald hamburgers or 105 Duncan Munchkins or 30 slices of thin-crust Pizza Hut Pizza). Best of all, those 6,300 saved calories can translate into a two-pound loss!

Diet tip to lose 10 lbs: Trim 250 liquid calories

Trim 250 liquid calories off each day and at the end of five weeks you’ll save 8,750 calories, prevent 574 sugar cubes from entering your body, and knock off 2.5 pounds!

Here’s a quick guide:

• 20-ounce bottle soda = 250 calories
• 20-ounce Vitamin Water or Life Water = 125 calories
• 8 ounces fruit juice = 110 calories

http://www.msnbc.msn.com/id/21774939/ns/today-today_health/?pg=1#TDY_10pounds

• Reduce Belly Fat Effectively

Reducing Belly Fat is Easier When You Know This
By Jesse S.

Looking for ways to reduce belly fat? I know how you feel. I used to feel the same way, tried to squeeze my stomach in front of people, but always felt like everybody was looking at my belly. The great news is, there is a proven way to flatten your stomach – and the best part is, you can do that in two weeks! Just spend two minutes reading this article and you will be glad you did.

There is a common misunderstanding that in order to reduce stomach fat, you need to do ab crunches. You can stop doing them, they just do not work. Here is why: when you do ab crunches, you focus on your ab muscles. But in order for them to be seen, you have to first get rid of your upper fat layer on the stomach. To do that, you really do not need the ab crunches.

Short and intense workouts work best for reducing belly fat. That means, whatever you do, do that as fast as possible, and have the exercises short. Repeat them 4-5 times. This will take you about 2 minutes, and if you do that every day for a week, you will not only have a flatter stomach, but you have great chances of losing some weight also!

These short exercises might be running fast around the house, jumping, dancing really quickly. Believe it or not, you do not need to waste your time at the gym. Just do short and fast exercises 5 times a day, and you’re on your way to a flatter stomach.

If you are looking for the REAL solution to reduce stomach fat, if you are TIRED of trying out different things that DO NOT work, get the best ever guide for reducing belly fat, and I guarantee you will have a significantly flatter stomach in TWO WEEKS from now.

Stop wasting your precious time, everything you need is there.

Article Source: http://EzineArticles.com/?expert=Jesse_S.
http://EzineArticles.com/?Reducing-Belly-Fat-is-Easier-When-You-Know-This&id=2276945

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More Online Information on Reduce Belly Fat

• Exercises To Reduce Belly Fat
  Most people do the wrong kinds of exercise in their desire to reduce belly fat. They concentrate too much on their abs, thinking that crunches will get them that flat belly they always wished for. In this article, I will only provide exercises which reduce total body fat. This is because it’s close to impossible to reduce belly fat alone. You lose fat from your entire body and your belly will also show results.
  http://ezinearticles.com/?Exercises-To-Reduce-Belly-Fat&id=1178882

• Will certain foods help you lose belly fat? – TODAY Health
  Will certain foods help you lose belly fat? Should you avoid dairy when you have a cold? TODAY nutritionist and diet editor Joy Bauer answers these questions and more as she addresses some common diet myths.
  http://today.msnbc.msn.com/id/19234440/

• How to get Rid of Stomach or Belly Fat
  To date, I have found this to be the quickest, safest and easiest way to lose belly fat and weight. My Mum lost 10kg’s in 3 months, my sister lost 5kg’s in 2 months and I also lost 10kg’s in 3 months, so I know it works! … Reduce your portion sizes! Remember your metabolism type?
  http://www.disabled-world.com/artman/publish/lose-stomach-fat.shtml

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