Extreme Weight Loss - "David and Rebecca" ( Season 3 / Episode 1)

The brother and sister in this video lost an amazing amount of body fat!

They obviously had professional help and no financial restrictions which makes the job easier, but they definitely dedicated themselves 100% and they both adopted positive mindsets. If you take away the professional help and the state of the art fitness equipment, would they have achieved what they did?

After watching the video, I would say YES they would, it may have taken a lot longer and perhaps they may not have lost as much weight as they did, but they would have still changed their lives dramatically.

Total dedication, discipline and a genuine will to succeed can't be disguised, and these two have that in bucket full's. Watch the video, use it as inspiration, listen to the help they received and program it into your weight loss journey.

The time for making excuses is over, we are close to starting a New Year, make 2015 a real year to remember, the year you changed your life style forever.

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5 Easy Weight Loss Tips

De-Junk Your Kitchen

It will be painful, but go through your cabinets and fridge and trash (or give away) all your sugary snacks, processed chips and crackers, frozen treats, and any other junk-food items. "When you're busy and pressed for time, you're more likely to reach for these over any healthier food in your kitchen, and that derails weight loss," says Alissa Rumsey, R.D., a nutritionist and spokesperson for the Academy of Nutrition and Dietetics. 

Put Healthy Food at Eye Level

After you've un-junked your kitchen, stock healthy foods and snacks, and put them right in your line of sight so you see them, and reach for them first, suggests Rumsey. "Put Greek yoghurt on the eye-level refrigerator rack, and load the first part of your cabinets with healthy canned soups, instant brown rice, tuna packets, quinoa,low-fat, lower-calorie foods you can see, grab, and prepare quickly," she says. 

Pencil In Your Workouts

Busy people are always putting their appointments in a date-book or on their smartphone planner, and doing the same for your 7:30 p.m cardio class can help you stick to your diet goals. "If you write in the specifics for an exercise session, then you're more likely to view it as another important appointment to keep," says Rumsey. 

Make Big Batches

Seriously, even the busiest CEO or new mum can carve out a few hours on Sunday afternoon or evening and put together a large healthy meal in advance that can serve as lunch or dinner through the week. "Make a big pot of brown rice, roast a heaping tray of veggies, make chilli in your slow cooker, even roast an entire chicken," suggests Rumsey. All of these keep well for days in the fridge, and they can be re-purposed into a variety of meals for days in the time it takes to hit the take away.

Don't Rely on Sugar and Caffeine

A regular morning coffee is one thing. "But when we're stressed and time-pressed, we tend to turn to stimulants like coffee and sugary treats for an energy surge throughout the day," says Rumsey. After the initial jolt, however, both of these wear off and can leave you more tired, and with big cravings. Next time you're dragging, try eating a healthy alternative, fruit is fantastic but sadly most people don't seem to notice.

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Five Basic Diet Tips!

There is a lot of common sense in this video and it's made by someone who needs to look good to earn her living. 

Learning tips and taking advise from someone who has a professional interest in the subject is always a good idea. Remember though, this lady is a professional model, what works for her may not be right for you or your life style.

But, as we have mentioned before, researching a subject from every possible angle helps build your own personal knowledge, which will help you make informed decisions and hopefully this will lead to a positive weight loss experience. We would strongly suggest that you make your own file containing the video's, articles and routines that you think could work for you, then mould this file into your weight loss program. Be patient when preparing this program, if you rush you will make bad choices and as a result affect your success percentage. Remember this simple rule:

"Failing to prepare is preparing to fail"..... good luck. 

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3 Tips To Lose Weight Without Dieting

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. 

If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

SIMPLIFY

 Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of colour, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.

START SLOW

 Make changes to your eating habits over time. Trying to make your diet healthy overnight isn't realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different colour vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.

Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you, every healthy food choice you make counts.

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6 Foods That Boost Flavour Without Adding Calories

Many restaurant dishes taste delicious because they’re packed with way more butter, salt, and oil than you would ever add if you were cooking at home. 

Luckily, there are ways to get rich, complex flavour without packing on the calories and sodium. Try these low-fat additions to make your dishes sparkle.

Miso Paste

There are many different tastes and textures in miso paste varieties, but they will all give a rich, salty kick to your dishes. Try it in a marinade, like this miso-glazed salmon recipe.

Chicken Stock

A kitchen isn't fully stocked without stock, which can be used over proteins, grains, veggies, and in sauces and soups. Every recipe becomes a little warmer and more “home made” tasting with stock. You can make it yourself or buy it in a store.

Herbs Like Mint or Basil

If you’re one of those people who just can’t get behind the taste of water, take a cue from the bartender: You can steep herbal leaves in your H20 overnight for a glamorously refreshing (and pretty!) way to rehydrate.

Scallions, Shallots, Leeks, and Ramps

You already know that starting a dish with garlic and onion gives it a rich, delicious base—and makes your kitchen smell amazing. Swap out those aromatics for others in the bulb family, like shallots or leeks. They are just as easy to work with and are also packed with vitamin C and other antioxidants.

Spices

A study has found that low-fat meals flavoured with spices taste just as good as their full-fat alternatives. Experiment with your whole rack—oregano, paprika, dried basil—in pastas, salads, and on protein to feel both satisfied and extra-fancy. Here are some easy DIY blends to try.

Lemon and Lime

Your dish is done? Squeeze a bit of lemon or lime on top of the plate before you dig in. It acts to brighten all the flavours in your recipe, almost like salt, without the added sodium.

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4 Drinks That Shrink Your Belly

Cool off with refreshing sips that help keep your abs flat too

Flat Belly Drink: Watermelon Smoothie

As long as they’re made without sugary mixers like sherbet, smoothies are a guilt-free way to hydrate—and watermelon is a terrific, low-cal smoothie base. Not only is it a natural hydrator because of its water content, watermelon is also loaded with nutrients, including cancer-fighting lycopene, as well as an amino acid known as arginine.

A study in the Journal of Nutrition found that arginine can decrease body fat and increase lean muscle mass, so whip up this 56-calorie metabolism booster and sip away!

Flat Belly Drink: Dark Chocolate Shake

Really? Yes, really. Chocolate—especially the dark kind—helps you slim you down because it decreases appetite and lessens food cravings overall.

However, at nearly 400 calories, this shake is more of a meal than a snack. Try it for a quick breakfast to keep your appetite tamed for hours.

  

Flat Belly Drink: Flavored Water

Staying hydrated is important when you’re trying to trim down. Drinking plenty of water helps your body maintain proper fluid balance, stops water retention (a big cause of bloated bellies), and even increases the feeling of fullness so you eat less overall.

But if plain water bores you, spruce it up with fresh herbs, citrus fruits, and other low-cal flavour enhancers (sliced cucumbers work well too).

Flat Belly Drink: Pineapple Frappe

This blended pineapple drink tastes like a beach holiday in a glass—and it packs in two belly-flattening ingredients. A tablespoon of flaxseed oil adds mono-unsaturated fatty acids (MUFAs), proven belly flatteners, and pineapple itself contains bromelain, an enzyme that helps break down protein, ease digestion, and banish bloat.

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This Woman Went To The Gym For A 100 Days

This short video is well worth the time to sit and watch, this lady is a true inspiration to everyone trying to loose weight. She decided she wanted to change her life, so she set her self a realistic goal and went for it! What she achieved in a 100 days is fantastic and totally proves that anything is possible if you just have the right mental attitude. Watch the video, set yourself a goal and then just do what she did, GO FOR IT!






You simply can't have enough motivational material around you as you start your weight loss journey, take copies to work, in your car, at home and even take them to bed! If you keep inspired you will keep achieving your goals, if you lose inspiration then it becomes very difficult. 

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Self Motivation

Many of us find ourselves in motivational slumps that we have to work to get out of. Sometimes it’s like a continuous cycle where we are motivated for a period of time, fall out and then have to build things back up again.

Keep a positive attitude: There’s is nothing more powerful for self-motivation than the right attitude. You can’t choose or control your circumstance, but can choose your attitude towards your circumstances.

How I see this working is while you’re developing these mental steps, and utilizing them regularly, self-motivation will come naturally when you need it.

The key, for me, is hitting the final step to Share With Others. It can be somewhat addictive and self-motivating when you help others who are having trouble.

 Eight Steps

1. Start simple. Keep motivators around your work area – things that give you that initial spark to get going.

2. Keep good company. Make more regular encounters with positive and motivated people. This could be as simple as IM chats with peers or a quick discussion with a friend who likes sharing ideas.

3. Keep learning. Read and try to take in everything you can. The more you learn, the more confident you become in starting projects.

4. Stay Positive. See the good in bad. When encountering obstacles, you want to be in the habit of finding what works to get over them.

5. Stop thinking. Just do. If you find motivation for a particular project lacking, try getting started on something else. Something trivial even, then you’ll develop the momentum to begin the more important stuff.

6. Know yourself. Keep notes on when your motivation sucks and when you feel like a superstar. There will be a pattern that, once you are aware of, you can work around and develop.

7. Track your progress. Keep a tally or a progress bar for ongoing projects. When you see something growing you will always want to nurture it.

8. Help others. Share your ideas and help friends get motivated. Seeing others do well will motivate you to do the same. Write about your success and get feedback from readers.

What I would hope happens here is you will gradually develop certain skills that become motivational habits.

Once you get to the stage where you are regularly helping others keep motivated – be it with a blog or talking with peers – you’ll find the cycle continuing where each facet of staying motivated is refined and developed.

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The 14 Best Things To Eat After A Workout

Eggs

Protein and carbs are the two keys to a good post-workout meal. Eggs have the former covered. At just 70 calories each, eggs pack 6.3 grams of protein and are one of the few foods that naturally contain vitamin D. Also, don’t let the Rockymovies fool you; raw eggs have no advantages over cooked ones. In fact, cooking eggs allows your body to absorb almost twice the amount of protein.

Get 12 easy egg recipes here.

Quinoa

For your dose of carbs, brown rice is fine, but it can’t compete with all the vitamins and nutrients found in quinoa (pronounced “keen-wah”). It also contains far more protein and fibre than brown rice, and requires less time to prepare.

Get 32 fun quinoa recipes here.

Orange Juice

Instead of a Gatorade, grab a glass of OJ. In addition to vitamin C, you’ll also get significantly more potassium than you would from popular sports drinks, which are generally intended for use during extended exercise, not after. Potassium is an important electrolyte that helps the body restore its fluid levels. 

Orange juice also works well for protein shakes.

Kefir

Kefir, a fermented milk drink made from pro-biotic bacteria, has been growing in popularity, and rightfully so. Just one cup of kefir contains 11–14 grams of “complete proteins,” which don’t occur naturally in the body. Dairy proteins are especially helpful for maintaining lean muscle mass and speeding up weight loss. While its tangy flavour may take some getting used to, it mixes well with fruit, cereal and whey protein.

Get a recipe for a banana-kefir smoothie here.

Bananas

Bananas are high in the “good” kinds of carbs you need after a workout. These fast-acting carbs will help restore your body’s levels of glycogen, which helps rebuild damaged muscles. And they provide lots of wonderful potassium.

Salmon

Not only will you get a large dose of protein, but the anti-inflammatory omega-3’s found in salmon will help rebuild your muscles and increase performance.

Get this recipe here.

Blueberries

These little guys give your body a huge antioxidant boost. In fact, studies show that blueberries can triple your rate of recovery after intense workouts.

Whole-Grain Pita & Hummus

This is a great meat-free option that’s also very easy to prepare. Made from chickpeas, hummus contains both protein and carbs, and the slow-release carbs from the pita will keep energy levels up after a tough workout

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Get this recipe for parsley hummus here.

Dried Fruit & Nuts

If you’re crunched for time, a handful or two of this snack delivers a quick protein and carbs fix. Soy nuts are especially helpful for building muscle; a half cup contains 34 grams of protein.

 Pineapple

Pineapples contain bromelain, a natural anti-inflammatory that’s been proven to heal bruises, sprains, and swelling. They’re also high in vitamin C, a key component in repairing tissue.

Sweet Potatoes

Along with a healthy dose of carbs, sweet potatoes contain a variety of vitamins and nutrients, particularly vitamins B6, C, D, magnesium, and potassium.

Get a recipe for garlic-and-thyme-roasted sweet potatoes here.

Kiwi

Kiwis pack huge amounts of vitamin C and potassium into a tiny serving. They’re also an excellent source of antioxidants, which help combat muscle soreness. Bonus tip: Don’t throw out the skin; it’s full of even more nutrients.

Water

This one may seem obvious, but failure to hydrate properly is a common exercising mistake. To feel great and stay energized, you should replace every pound lost during a workout with 2–3 glasses of water.

Important: 

Eat Something

Your body uses a lot of energy during a workout. If you don’t replenish it within an hour or two after finishing, your muscles won’t properly recover, and all your hard work could go to waste. Even a small fistful of food within 15 minutes of working outgoes a long way.

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8 Foods That Give You an Afternoon Energy Boost

You Know The Feeling. 

Your shoulders sag forward, your eyelids are heavier than paperweights, you've read and reread the same sentence seven times in a row…it's the dreaded 3 p.m. slump, and your options for a quick pick-me-up feel few and far between! 

Impromptu headstand? You're frightening your officemates. Car nap? Try not to get fired. 

Instead, you slug another cup of caffeine, only to find yourself tossing and turning at midnight, the cycle beginning again the following day. 

Put down the coffee pot. There are other great options for an instant energy upgrade, says Keri Gans, Registered Dietitian/Nutritionist and author of The Small Change Diet—they just take a bit of know-how and planning ahead.

The key to beating the dreaded afternoon slump, Gans says, is being prepared with healthy snacks on-hand, specifically, foods with carbs for quick energy, and that are high in fibre, protein, and/or healthy fats to provide longer-lasting energy, without the jolt of caffeine. 

"A lot of times, when we're crashing in the middle of the day, we're simply hungry," says Gans. "What you need is carbs, that's the bottom line. Then, protein and fat keep you satiated longer, so it's a win-win."

Clear out some space in your desk drawer or office fridge for these 8 snacks that pack a true energy punch:

A Fresh Piece of Fruit + Almonds

 "It's perfect: healthy, with quick energy, and so portable," says Gans. And, you'll be pleased to hear that Gans chuckles at the notion that we should steer clear of certain kinds of fruit. "The carbs and sugar in fruit is natural," she says. Oranges, bananas, grapes—they're all delicious and fair game. 

Roasted Edamame 

Peeking in her own cabinets, Gans spots this favourite energy-boosting food—"it's very high in fibre and very high in protein." To make this nutty, chewy snack, simply thaw frozen shelled Edamame beans, toss with olive oil, sea salt and black pepper, and roast on a baking sheet at 375°F for 30 to 40 minutes, stirring every 10 minutes until the beans begin to dark and crisp up. Gans recommends a ¼ cup serving.

Baked Black Bean or Lentil Chips + The Laughing Cow!

 "It sounds weird, but cheese and chips is a great combo for energy," says Gans. "Just smear it on!" The baked chips are packed with protein and fibre, and The Laughing Cow Light spreadable wedges boast 7 flavours and 35 calories each. Try the Light Queso Fresco & Chipotle flavour. "Spicy can wake you up!" says Gans. For more foods packed with fibre, check out this list of 15 healthy high-fiber foods that make you feel full and satisfied

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Low-Fat Chocolate Milk 

"You could be dragging because you're dehydrated," says Gans. "Sometimes, something cold and refreshing is all you need." Gans buys Organic Valley's individual drinks; "I love them as a pick-me-up." For more help in the hydration department, definitely check out these 10 ways to drink more water.

Greek Yoghurt + Fresh Berries

 Go for the low-fat, not non-fat, version of this go-to snack, Gans offers. "You want that little bit of fat for energy with staying power." 

Grapefruit Wedges + Cottage Cheese

 Again, opt for the healthy fats from low-fat (2% milk fat) cottage cheese (Gans likes the 90-calorie Breakstone version). Pair a hearty scoop with grapefruit wedges for an instant pick-me-up, courtesy of the protein in the cottage cheese, grapefruit's natural carbs, and the aroma of citrus that instantly awakens your senses.

Kind Bars

"They're low in sugar, high in fibre, and easy to take along with you," says Gans. "I love the Dark Chocolate Sea Salt, and a new one, the Dark Chocolate Mocha Almond." You had us at dark chocolate!

Yasso Frozen Greek Yoghurt Bars

You can't go wrong with a sweet treat that also fights the urge to doze off under your desk. Gans digs the Mint Chocolate Chip Yasso bars—the minty taste wakes up your senses, and you'll get an energy boost from 13g of sugar (a lot of it coming naturally from the lactose, she says), and staying power from 6g of protein, but all with only 100 calories. Prefer Peanut Butter Cup or 80-calorie Mango? Lucky for you, there are currently 11 flavour choices.

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5 TIPS FOR SUCCESSFUL WEIGHT LOSS

We get the skinny from Eating and Behavioural Therapist James Lamper on how to get into the right mindset to lose those extra pounds! Beach body, here we come...

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1/ BELIEVE IN YOURSELF

It doesn’t matter if you’ve tried and failed before – negative thinking won’t help you. ‘You need to believe that you are capable of changing your thoughts and behaviour,’ says Lamper. ‘Believe that you can and will lose weight!’

How: Lamper suggests setting an alarm on your phone so that positive messages pop up at times when you’re vulnerable to eating junk food. Check our our favourite motivational mantras for some inspiration!

2/ GET MINDFUL

‘Focus on the here and now when you eat,’ says Lamper. That means really paying attention to the taste and texture of your food and the pleasure you get from eating.

How: At every meal (even a quick snack!), make sure you turn off your TV, phone and computer and tune into your food experience (sorry, the next episode of Orange is the New Black will just have to wait). Also, put down your cutlery between every mouthful - this literally forces you to slow down your eating.

3/ CHALLENGE TOXIC THINKING

It’s normal to relapse and have moments of weakness when dieting, but don’t let these moments ruin all your hard work. Instead, try to think about why you’re having these thoughts. Next time you start reaching for the biscuit tin, catch yourself mid-unhelpful thought and replace it with a more helpful soundbite, advises Lamper.

How: For example, instead of, ‘Oh go on, I deserve this,’ say to yourself: ‘I’m full, but I want to reward myself - how else can I nurture myself right now?' Then treat yourself in a non-food way. Massage, anyone?

4/ TRACK YOUR JOURNEY

Not only is it easy to forget those extra calories you’re mindlessly consuming (milk in your tea, handful of nuts at the bar, a bite of your friend’s dinner – you know the drill), but it’s just as easy to lose track of how what you’re feeling affects what you eat. Always reach for a sugary snack before your boyfriend's mum comes round? Yep, that'll be stress eating. ‘Track your eating, feelings, successes and challenges’, says Lamper. ‘This will help you recognise patterns and how to avoid them, plus keep you focused.’ Focus = dieting success!

How: It may sound boring to track your life, but with the help from nifty apps like Evernote, it's surprisingly easy. Check out more health and fitness apps to help you get the results you want.

5/ SLOW DOWN

OK, time to get real. There is no fast-track to weight loss – at least not if you want long-term results. ‘Dump the magical thinking of instant weight loss, says Lamper. ‘If you want to be slim, then knuckle down for a lifestyle and mindset overhaul.’

How: 'Mark a date in your diary in six months time and put down a realistic target weight. Next, list all the ways you want to change your life and thinking. Now you've got a plan for a total life overhaul, that includes weight loss.'

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Five Weight Loss Detox Tips

Every day your body absorbs a wide range of substances, depending upon your diet and environment. From coming into contact with pollution in the air to consuming unhealthy foods packed with chemicals and preservatives, there are many ways in which your body can be exposed to toxins - and these rarely pass out of your system quickly. For this reason, many individuals opt to do a detox to cleanse their systems of the substances that are making them feel sluggish, sick and just not right. But what are the best ways to rid your body of these toxins? Below are five different approaches that you might consider - all of which may result in weight loss due to the simple process of flushing your system of the substances that are making it work inefficiently.

1. Juice Cleanse

Juicing is a great way to flush the body of toxins and fill it with vitamins and nutrients that you need to thrive. Try to incorporate greens, vegetables and some fruit to act as a natural sweetener into each juice recipe. Don't peel the ingredients first unless absolutely necessary, as the skins of fruits and vegetables hold the most fiber and other key substances.

2. Lemon Cleanse

Lemons are highly acidic, which is a property that allows them to naturally aid in the detox process. Add some lemon to your water and make sure that you hydrate well each day. Through this, you can help break down fat molecules, leading to a healthier body and weight loss. Make sure not to go overboard with this, though, as the acidic nature of the lemon can wear away at the enamel of your teeth.

3. Salt Cleanse

Salt can help to heal the body by removing bacteria from the lungs. Additionally, it has been shown to improve asthma, allergies and irritations of the skin. The key, though, is consistency. If you have access to a man-made salt room, then that would be the best option, but you can create your own salt therapy regimen at home. Three times a week at the maximum, pour Epsom salts into a warm bath and soak. Choose a salt that has a smell you enjoy and that is either soothing or invigorating, depending upon the time of day you plan to bathe.

4. Sweat Cleanse

Sweating out toxins is a great way to detox and lose weight. If you have access to a sauna or steam room, make use of it to sweat out harmful substances in a peaceful environment. If not, simply up the ante on your exercise routine - sweating is sweating, after all. Just make sure to drink a lot of water when engaging in a sweat cleanse, as it is important to keep your body hydrated.

5. Lymphatic Cleanse

Massaging the lymphatic system can move toxins out of the body, allowing lymph to flow more freely and exit the body in a healthy way.

Starting Your Cleanse

All of these detox methods are proven effective, but it is important to find what works for you. Talk to your doctor before starting your detox to make sure that you are choosing the right method for your body's needs.

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