‘I Lost 10 Pounds And Kept It Off—Here’s How I Did It’

The only thing harder than losing weight is keeping it off. There are the ongoing adjustments to make sure you stay on course, the bad days that make you want to throw in the towel (and raid the cookie jar), not to mention the never-ending temptations. (So. Many. Temptations.) And, unfortunately, there’s no one-size-fits-all strategy that will help you stay at your goal weight once you get there.

But by learning the inside scoop from women who’ve been there (and are still there), you can take their winning weight-loss strategies for a spin to see if they’re a fit for you too—or just use them as a source of inspiration to find your own.


Talia Koren

“I stick to the 80/20 diet as closely as possible. That means 80 percent of my meals are made up of veggies, lean protein, healthy fats, and whole grains. The other 20 percent of my meals are more lax. I’ll eat the things I crave, like a burger at Shake Shack (my favorite), bagels, and pizza once a month—that’s it. The 80 percent of my healthy meals are planned in advance, and I use meal prep to make it happen. If you let yourself decide in the moment (like when it’s 2 p.m. and you realize you forgot to eat lunch), then your decisions are likely to be unhealthy. If you plan in advance, there’s less room for getting off track. These strategies have been so effective for me because they fit nicely into my lifestyle. Over time, I’ve realized that there’s no one-size-fits-all way to create a healthy lifestyle. I found what works best for me, and I stuck with it instead of getting distracted with other health trends.” —Talia Koren 

“I think the hardest part is staying motivated with my fitness regimen—either I get bored, or my body gets used to my workouts and I stop seeing results, which makes me feel like quitting. To keep myself from falling into that trap, I always mix things up with my fitness. Yes, I still believe that strength training is key for weight loss for women, but there are other ways to work out too that are (way) more fun.

“Currently, I’m on a dance kick! I take fun classes at Dogpatch Dance and Yoga in San Francisco, which has heels classes, Caribbean-style dancehall classes, tap classes to Beyonce, and even classes that have super-sexy choreography. Sometimes, I’ll take four classes back-to-back and not even think about it until I check my FitBit and it says I’ve burned almost 1,600 calories. I also do yoga, which is on demand, when I need a rest but still want to move my body. When I combine fun fitness experiences with my traditional strength training I never fall into a rut and my body keeps progressing—and best of all, I keep the weight off.

“This journey can be so difficult when you’re going it alone. I make sure that I have multiple tribes of people to help keep me accountable. Each month, a group of women and I check in with our daily workouts and meals via a tracking app—it’s nice to see everyone’s posts, and we always motivate and encourage each other. I also keep in touch with a group of women on Instagram. Although we’ve never met in person, we always like and comment on each other’s posts and DM each other for motivation. Additionally, a group of people I take dance classes with participate in private FB chats to stay connected. The camaraderie and accountability ensure that I don’t let my excuses keep me from staying on track with my fitness and nutrition.”  —Allison Tibbs (Dance your way fit with High-Intensity Dance Cardio, the first-ever  socanomics  DVD!)

I Move More Throughout The Day—Not Just At The Gym
Ellen Yin

“My exercise isn’t limited to structured workouts. I take two 15-minute walks daily during my breaks at work, and I also make it a goal to hit 10,000 steps a day on my FitBit. When it comes to nutrition, I truly believe that all food can be purposeful and enjoyed in moderation; you need to eat to fuel your body properly, but sometimes you also need food that nourishes the soul. I’m less likely to overeat if I honor my hunger cues and cravings.

“I track and monitor my progress through a variety of methods, including the scale, body-fat tests, progress pictures, and measurements. Instead of focusing on the day-to-day fluctuations, I look for trends over time. This helps hold me accountable and lets me know when I need to make adjustments to my eating or training. At the gym, I stick with mostly compound lifts. The more lean muscle mass I add to my body, the more calories my body burns at rest. I also make sure to consume enough protein and calories overall to maintain my muscle mass. Hydration is everything. When I drink at least 100 ounces of water a day, I stay fuller longer, have better skin, and am less bloated.” —Ellen Yin

I Allow Myself Cheat Meals
Megan Bauer

“I think one of the most important parts of maintaining the weight loss is staying consistent while also leaving room to have some fun. At the time that I lost the weight, I was doing consistent eating challenges that were pretty strict. Sometimes that meant no alcohol and no eating out (unless I knew how the restaurant cooked the food and if they served proper portions). However, being strict all the time isn’t sustainable. So, to maintain that weight loss and strike a balance between consistency and fun, I settled on allowing myself two cheat meals a week. This means that every Sunday I still prep all my lunches for the week, but I leave myself open to go out and enjoy a burger at some point if I’d like. Having this split of being mostly healthy, but still allowing myself to eat things outside of that seems to be the perfect balance for maintenance.” —Megan Bauer



Home made Natural FAT burning RECIPE, Already got GOOD RESULTS, TRY & SHARE

Cabbage soup, also known as Wonder Soup. Wonder soup is probably the most popular fat burning soup recipe, as it’s a major part of the 7 Day Diet. This simple soup is a mixture of cabbage, onions, green bell peppers, tomatoes, celery, and a whole lot of water.
You can add salt or pepper to flavor it, but the purpose of this soup is to kick your fat burning into high gear.
The fiber in the soup will work wonders to clean out your body (expect to spend plenty of time on the toilet, so charge your mobile phone or tablet).
Eat this soup every couple of hours during the diet, and it will be a great soup to have on hand for any diet.
My own attempt at Poor Mans Soup – Was Delicious! .Poor Man’s Soup is made by rummaging around your fridge and pulling out whatever leafy and green ingredients you can find to make soup with.
If you can find a carrot or two, drop that into the mix, and pray that you have some flavoring like chicken or beef bouillon. It’s actually a very tasty soup, but it’s surprisingly low in calories. You will be consuming about 100 calories for every bowl of the stuff, and it will get your body burning fat nicely thanks to the high vegetable content.
(Note: Dark and leafy greens like kale, spinach, and broccoli are rich in calcium, one of the nutrients that controls how much fat your body stores.) Add lots of dark greens to your soup, and watch the pounds melt away.
-½ head of cabbage
-½ bundle of spinach
-½ head of broccoli
-2 celery sticks
-2 small carrots
-1 onion5 cloves of garlic
-1 zucchini
-1 liter of beef or chicken broth (low-sodium, low-fat broth is ideal)
Dice the garlic and onions very finely.
Place a soup pot on the stove with a tablespoon of olive oil in the bottom, and sauté the aromatics for 5 minutes.
Pour in the broth once the onions are tender, and bring the pot to a boil.
Slice the cabbage and spinach into small strips, dice the celery and carrots, cut the zucchini into small cubes 1/3” inch in width, and cut the broccoli into bite-sized florets.
Add the vegetables to the soup, season with salt, pepper, and the green herbs and spices of your choice.
Cook until the vegetables are tender.



Weight loss – the ONE thing you can do to shed pounds after your Easter chocolate binge

Easter – a time for family and lots and lots of chocolate. While these things make us feel great at the time, we all know overdoing it can leave us with a headache.

Sugar wreaks havoc on the human body, so how can someone limit the damage done by overindulging at Easter time?

The first thing to avoid doing to going cold turkey, according to Dr. Mike Roussell.

Sugar is an addictive substance, and starving the body off it can make a person feel horrible and have them reaching for the sweets again in no time.

Overweight woman and easter eggs

How to undo your chocolate Easter egg binge and get your diet back on track

How to get your weight loss diet back on track after binging on Easter chocolate

“Wait until your body feels hungry again and eat a small protein- and fiber-rich meal like broiled salmon and roasted broccoli,” Dr Mike suggested on Shape.com.

He claimed this meal will regulate blood sugar and help control hormones and cravings.

Dr Mike said drinking a lot of water is vital to get the body running smoothly again.

“This will help you burn off that extra sugar, as well as the water weight that goes along with it,” he added.

Easter egg cakes

Your Easter chocolate binge may have you feeling a little bit woozy

Eating cinnamon could help to kick start the body again after a sugar binge, according to the healthcare professional.

Dr Mike said: “Cinnamon is another compound that can improve your body’s ability to metabolize and use carbohydrates. Research shows that you can experience this effect with one tablespoon of cinnamon added to a meal.”

The effects of sugar on the body can be fairly shocking, damaging teeth and causing sickness.

Fifteen minutes after eating chocolate “sugar and bacteria in the mouth mix together to form an acid, which punishes tooth enamel,” Dr Wayne Osborne told the Independent.

After 30 minutes the body starts storing sugar at the liver as fat.

The heart rate will also increase and the body releases cortisol to calm itself.

After this comes a huge crash, causing a headache and nausea.


“In some instances, the immune system can be inhibited for up to five hours after a binge,” Dr Wayne said.

However, according to Dr Naila Arebi, Consultant Gastroenterologist at St Mark’s Hospital, chocolate can lower blood pressure.

The benefits of chocolate depends on the type of chocolate people choose from the supermarket aisles.

“The more favourable and healthy variety stems from its source, the cocoa bean.

“Fermentation in the bean and subsequent extraction generates cocoa butter and releases a variety of vitamins and minerals such as potassium and anti-oxidants.”

The first thing to avoid doing to going cold turkey, according to Dr. Mike Roussell
Focusing on fibrous vegetables like broccoli will help to get your digestive system back on track and have you shedding pounds again quickly.

You can also so some light exercise to jump start the system again.

Be careful if you find yourself binging over and over again, though.

“If you binge-eat as a habit, or compulsion, consider seeking medical attention. A binge-eating disorder is characterised by regular occurrences that drive you to eat beyond the point of discomfort,” said.



Fantastic New Study: taking a hot bath may be as effective as 30 minutes of exercise

When coming home after a tiring 8-hour day at work, getting the right amount of exercise can be challenging. We’re stressed out, tired, and have spent hours accommodating other people. Taking a half-hour walk is likely not the most appealing way to spend your limited amount of free time.

However, while exercise is important, it isn’t the only way to burn calories, if you’re not up to taking a power walk. Here we explore the benefits of hydrotherapy as well as a study that shows how a hot 1-hour bath could burn almost 130 calories, assisting you to your fitness goals.

Baths Burn Calories!

The 2016 study by Dr. Faulkner looked at 14 obese and lean males who either did 60 minutes of moderate cycling or bathed in 104°F water. Both forced the body to use more energy than when at rest, and those who bathed burned 79% more calories than they would have just sitting on the couch.

However, those biking for 60 minutes burned almost 750% more calories than when at rest. This study suggests that exercise is still the best way to lose weight and reach your fitness goals, bathing can be more accessible to people who face a lot of fatigue, stress, and muscle pain who find it difficult to exercise daily as a way to potentially increase metabolism.

The Benefits of Hot Water

Bathing provides benefits to our heart, skin, and muscles. It can be used for more than just to burn calories.

Lowering Blood Sugar

The same 2016 study by Dr. Faulkner found that bathing for one hour in 104°F water before a meal helped to regulate blood sugar better than exercise immediately after a meal when blood sugar is at its highest. These effects did not last throughout the day, but including baths around meal times can reduce dangerous blood sugar spikes without dangerous medication.

Therefore, baths can help those with type 2 diabetes and others at risk of high blood sugar to regulate the effects.

Heart Issues

An observational 2015 study on sauna bathing  which looked at 2315 middle-aged men found that those who spent more time in the sauna had less risk of:

  • Sudden cardiac death
  • Fatal coronary heart disease
  • Cardiovascular disease
  • All-cause mortality

While this isn’t the same thing as a bath, it works on similar principles. Saunas are hot, humid, and users relax when they enter it. This study did not explore why saunas have this effect, but it does suggest that some of the conditions associated with hot baths might reduce the risk of fatal heart disease.

Hot Showers and Health Benefits

Nothing feels nicer than a long hot shower when you aren’t feeling well or just need to relax — but why?

Hot showers have assisted the body in various ways such as:

  • Cleansing the skin with hot steam and water to open the pores allowing toxins to be rinsed out
  • Improving circulation which also loosens joints, tendons, tissues, and muscles. This can be useful for easing pain and reducing inflammation.
  • Warming up for a workout by loosening muscles and getting the blood flowing for exercise.
  • Relieving stiffness by letting hot water flow over and relax the tense muscle.
  • Relieving coughs: Steam can loosen phlegm and mucus that causes coughs and sore throats
  • Decreasing stress and insomnia as the hot water is a natural sedative, which calms your body, mind, and nerves.

While these are the benefits of showers, many of the benefits are from the hot water and steam. Baths utilize these principles in many of the same ways: dousing muscles, pores, and nerves in warm water, while the steam produced from a hot bath can easily be inhaled for respiratory relief.

Bathing for the Elderly

A 2008 study looking at 81 elderly patients who had a 30-minute soak in mineral water found that their osteoarthritis or chronic back pain was reduced for at least three months. This study is a testament to how useful baths are at treating severe pain, providing an effective alternative to more invasive medications or less accessible massage therapists.

DIY For Natural Bath Bombs

Here’s a DIY natural bath bomb for some added benefits and a more relaxing bathing experience. Incorporating a lavender essential oil into this recipe will make it even more calming and enjoyable.


While bathing isn’t going to burn calories at rapid speeds to turn you into an Olympic athlete, hydrotherapy is a relaxing alternative to working out and can protect you from heart disease and the complications of type 2 diabetes. Most of all, it is easy to incorporate into your lifestyle consistently because it’s not hard to “force” yourself to take a relaxing bath in the evening, is it? So go ahead and take some “me” time, you know, for your health!




10 Celebrity Weight Loss Tips That Actually Work

When it comes to weight loss among women in the public eye, you don’t need science to see which strategies work. Here are the most effective weight-loss tricks, according to the celebs who’ve successfully used them to slim down.

1. Eat salad at every meal.

Nicole “Snooki” Polizzi credits her postpartum weight loss to laying off carbs and amping up her veggie intake. “Salad is always on the menu with whatever dish I am making,” she told People.2. Write what you bite.

Carrie Underwood is a long-time food journaler who uses MyFitnessPal to record everything she eats. Otherwise, she says, her brain would never get the memo that she’s eaten enough. “[It] helps me make better choices and pay attention to what I’m eating,” she says.

3. At restaurants, order two appetizers instead of a starter and a main.

You could also opt for a main and a shared dessert if your sweet tooth is raging. It’s this advice from Jennifer Lawrence’s former trainer Dalton Wong that helped the actress tone up for body-baring roles like Mystique in X-Men: First Class. In the foreword of his book, The Feelgood Plan: Happier, Healthier & Slimmer in 15 Minutes a Day, Jennifer thanked him for teaching her life-changing weight-control lessons.

4. Plan ahead for hunger when you’re out and about.

Instead of letting hunger catch her off-guard when she was commuting regularly between her home in Los Angeles to her work on The View in New York City, Candace Cameron Bure planned her meals and snacks meticulously: She’d eat before cross-country flights to avoid settling on airplane food, and pack snacks like protein bars to fuel up for workouts. It’s one reason why the actress got into the best shape of her life during this hectic phase.

5. During workouts, stick to the Bs.

When shaping up for her Las Vegas residency at Planet Hollywood, Britney Spears’s trainer Tony Martinez had her focus on what he calls the “Four Bs”: Basketball jump shots, Backwards walking, Balancing on one leg while doing medicine-ball slams, and Bicycling. But there’s a fifth “B” in Britney’s routine, and it stands for Basics. On Instagram, she’s posted push-ups, core work, bar curls, and squats — moves anyone can do.

6. Strive for a diet that’s pretty good — not perfect.

Although Blake Lively gave birth to her daughter in December 2014, and had to shape up quickly to play Nancy in The Shallows the following year, she didn’t try to live a life devoid of pizza or pasta (or joy), or count a single calorie to reach her goals. Instead, she simply stuck to a mostly homemade, balanced diet of proteins, vegetables, fruits, slow-burning starches like sweet potatoes, plus healthy fats like avocado, coconut oil, and grass-fed butter, according to Blake’s trainer Don Saladino. Her goal: To put good-for-you foods into her body at least 80 percent of the time — and to leave room for treats like mac and cheese when cravings call (as they do!).

7. Make wellness — *NOT* weight loss — your goal.

It worked for Lena Dunham who, for the record, is *NOT* trying to lose weight — not even a little! “Right now, I’m struggling to control my endometriosis through a healthy diet and exercise,” she recently captioned a photo posted to Instagram. The girl boss is working out with Tracy Anderson, doing yoga, and trying to eat despite an appetite that’s hindered stress linked to current events. The same goes for Melissa McCarthy, who told Life & Style back in 2015 that training for fight scenes in Spy helped her stop worrying about her weight. “I think there’s something to kinda loosening up and not being so nervous and rigid about it that, bizarrely, has worked,” she said.

8. Include protein in every meal.

Although calorie-counters may be tempted to skimp on protein in favor of lower-calorie veggies, it’s difficult to keep food cravings a bay when you’re constantly starving — which is exactly what happens when you don’t get enough protein. Kim Kardashian, for example, lost her baby weight by following a meal plan that included a 6-ounce serving of protein with every single meal of the day, including cheesy eggs for breakfast, fish for lunch, and lean chicken breast for dinner. If her diet sounds filling, that’s because it is, and it’s proof you don’t have to go hungry to shed pounds.

9. Avoid eating late at night and early in the morning.

Jennifer Hudson shrunk from a size 16 to 6 after teaming up with Weight Watchers in 2010, and she’s since maintained her 80-pound weight loss. In a recent interview with the UK television show, Lorraine, she said one of the keys to maintaining her impressive weight loss is follow common sense when it comes to meal timing. “I’m very careful and cautious of what I’m eating,” she said. “If it’s early in the morning, [I tell myself] ‘OK, I would still be asleep right now, So I’m not going to eat.'” And although she didn’t cite specific hours during which she eats or fasts, the approach follows recent research that suggests limiting your eating hours can protect you from weight gain.

10. Hire help.


‘Dramatic’ weight-loss possible without counting calories, study finds

A new weight-loss study has found that significant results can be achieved without counting a single calorie.

The study’s participants maintained an average weight loss of over 10 kilograms one year after the 12-week programme finished, prompting the researchers to conclude: “This research has achieved greater weight loss at six and 12 months than any other trial that does not limit energy intake or mandate regular exercise.”

What did they do? Calorie controlled diets are notoriously hard to maintain in the long-term and the diet industry makes its money “off failure, not success”. So the 33 participants in the intervention group of this study were not asked to count calories or even increase their exercise levels.

Can you eat bread and lose weight? Yes, according to a new study.

Can you eat bread and lose weight? Yes, according to a new study.

For 12 weeks, they could choose their own meals and eat as much fruit, vegetables, whole grains, legumes and natural, unrefined soy as they wanted. They received cooking classes and daily vitamin B supplements and were asked to avoid animal products, processed products and to minimise high-fat plant foods such as nuts and avocados (only 7 to 15 per cent of their daily energy intake came from fat).

A control group of 32 participants received standard medical care for the same duration without any dietary programme or change.

At the end of the trial, there were no “significant” changes among the control group, while the intervention group demonstrated “dramatic” improvements, with an average of 12.1 kilograms lost at the six-month follow-up and still a steady average of 11.5 kilograms lost at the 12-month mark.

The group also reported higher self-esteem and nutritional know-how, had lower cholesterol and were using less medication.

“Previous research had highlighted reasonable weight loss [via a plant-based diet], so we knew this was possible, but very few of these studies have been randomised, which is a powerful way to reveal true effects from an intervention,” says lead author, Dr Nicholas Wright, of the study, published this week in the journal Nutrition and Diabetes.

“We were pleased with the large and sustained changes that were achieved with only two group sessions per week, while participants made their own food choices.”

He believes that, in part, the group has been able to maintain their weight-loss and health improvements because the cooking classes gave them confidence and skills.

“People need concrete skills they can learn and rehearse, especially in an enabling and comfortable environment,” says Wright, of the Royal New Zealand College of General Practice. “Social contact makes the classes more enjoyable, and people really struggle to maintain behaviour changes if they don’t enjoy them. The group setting allows people to share problems and solutions, which we felt made for effective learning. ”

As for staying away from healthy fats, Wright says a little bit (no more than a handful of nuts a day, for instance) is OK but says it depends on a person’s goals.

“Once someone is at a normal weight they can reintroduce these foods without too many problems. The problem arises when people think they are good for weight loss, due to some pretty shoddy science,” he explains.

“There was one meta-analysis with nut consumption where they’ve claimed it helps with weight, but then in the small print they’ve stated it was using an energy-controlled diet.”

He also points to the work of Dr Dean Ornish and Dr. Caldwell B. Esselstyn Jr, who have both found that a low-fat, plant-based diet may be able to reverse heart disease and other chronic diseases.

While others have argued against the need to ditch the good fats and insisted that, for many people, eating this way is unsustainable in the long-term, Wright insists it can be.

“In order for weight loss, a person needs to change their energy balance: consume less total energy or exercise more. There is no way around that,” says Wright, who has followed a vegan diet for seven years.

“Taking in less energy can be ‘eating less’ – but we don’t think this is the best approach, as it’s hard to sustain being hungry. Consuming less calories doesn’t have to be actually eating less food, it can be simply eating less dense foods.

“It wasn’t restricted because we told participants to eat as much as they liked, as often as they liked. Some people were eating a very large amount of tasty food and still losing weight. Many participants reported being able to eat as much as they liked and still lose weight as one of the main reasons they could maintain the changes.”

Amanda Salis of The Boden Institute of Obesity, Nutrition, Exercise & Eating Disorders at the University of Sydney agrees.

“This is an excellent outcome, and shows the benefits of eating whole foods with minimal processing,” says Salis, who was not involved with the study. “The body is extremely adept at dropping excess weight, provided that the foods consumed are not ultra-processed foods.

“All weight loss occurs via a reduction in kilojoule intake relative to kilojoule needs. What is nice is that when whole foods are used as the basis of the diet, with a lot of vegetables and fruits, people can eat to satisfy their physical hunger and still lose weight.”

Wright adds: “This research supports the whole food plant-based diet as safe and effective. We had many significant findings, including weight loss, lowered cholesterol, less medication usage, decreased waist circumference, and increased quality of life, and this was without increased spending on food or changes to exercise levels. This dietary approach can enable people to feel empowered to improve their medical conditions, but can be used outside of this setting too.”




11 Fat Burning Foods to Keep in Your Kitchen

1. Nuts and Nut Butters

Nuts are excellent sources of MUFAs and other good fats, and pack a little protein, too. A small handful can make a great snack, and nut butter can make a great dip for veggies and fruit. Try making your own nut butters, use nuts to make healthy chocolate pudding, or put it in a smoothie for an extra fat-burning punch! Some of our favorites include: Thrive Market Creamy Organic Almond Butter or Justin’s Hazelnut Butter.

2. Avocado

avocado smoothie

These fruits are MUFA and Omega-3 powerhouses! Try homemade guacamole for a quick snack, or use it to make salad dressings, burgers, soups, and more!

3. Eggs

fat burning eggs

Eggs have the perfect balance of protein, carbs, and healthy fats. What’s even better, is they cook in minutes and are perfect for adding in a big serving or two of your favourite veggies! Try this avocado egg salad or this fat-burning breakfast.

4. Grapefruit

fat burning grapefruit

Studies show that eating half a grapefruit before your breakfast can help you lose weight faster. While the mechanism is still unknown the proof is evident. Try it as a juice or in this metabolism-boosting ceviche and make sure to check with your doctor first if you are on any medications (9, 10)

5. Canned Salmon

tuna cups healthy snacks

It’s fast, packed with Omega-3s and MUFAs, and can be used in place of mercury-containing tuna in pretty much everything. Always look for organic, wild-caught salmon. Follow those same rules if you are buying Tuna, and be sure to buy skipjack for the lowest levels of mercury. (12)Try these cucumber cups for a quick snack or even just toss it on top of a salad and go!

6. Frozen Fruit

fat burning frozen yogurt

Convenience at it’s best — frozen fruit can be a cool, refreshing snack on a hot summer day, tossed into smoothies, or even used to make healthy, homemade frozen yogurt. YUM.

7. Chia Seeds

fat burning chia seeds

These little seeds (and other super seeds) are fat-burning miracle workers! They’re full of fiber, protein, and healthy fats to boost your metabolism and keep you going all day long. Sprinkle them on yogurt, smoothies, salads, and soups, grind them up to thicken sauces, or try this chia seed pudding for an easy mid-week breakfast.

8. Frozen Vegetables

fat burning frozen vegetables

Frozen vegetables are a great substitute for fresh veggies when you’re on a time crunch, and often flash frozen veggies actually have a higher nutrient level then some produce that has been sitting on a shelf for too long (11). Stop skimping on your veggie intake and scramble them with eggs, toss them in a stir-fry, or blend them in a smoothie. Be sure to choose organic or freeze your own.

9. Ginger

fat burning ginger

This super spice helps fight disease and unwanted weight gain! Try this lemon-ginger-avocado smoothie, or other fat-blasting spices to include are cinnamon, garlic, black pepper,cayenne pepper, turmeric, and parsley.

10. Greek Yogurt

fat burning greek yogurt

Full of protein and healthy fats to keep you full for a long time, plain greek yogurt is easy to add in as a snack or simple breakfast. Have it plain topped with frozen fruit, use in place of mayo or sour cream, and try this 5-minute healthy cheesecake,

11. Cauliflower

That’s right! This vegetable is so incredibly versatile, it makes eating healthy easy and fast. Try it as a substitute for mashed potatoes, rice, or pizza crust for quick mid-week meals.

Losing weight doesn’t have to be complicated! Prepare as much as you can, and keep these ingredients in your kitchen at all times to burn fat with every bite.




Is It Ever A Good Idea To Eat A High-Fat Diet ?

The dieting world keeps fluctuating between its lead villains. Now that we officially hate sugar, can every meal be loaded with butter, bacon and avocado instead?

When the low-fat-everything craze peaked in the late ’90s, Australians did not magically become leaner and healthier. Instead, twenty years on, we have an unprecedented level of obesity on our hands.

By now we have figured out that the other side of a ‘low fat’ food label should say ‘probably high sugar, will make you fat anyway’. As the case against sugar is mounting, that leaves dietary fats in an interesting situation. No longer the enemy, fatty foods are enjoying a comeback of sorts.

The trend is especially prominent within circles adopting the #keto lifestyle. On social media it stands for a parade of athletic bodies, hard-boiled eggs, odd-looking smoothies and a truckload of avocados served in every way imaginable. Keto is short for ‘ketogenic diet’, a scientific approach to going (very) low carb.

“The idea of a ketogenic diet is that you restrict carbohydrates to such a low level that your body is mostly using its fat, or the fat that you eat, as its energy store,” explains research scientist and nutrition expert Dr Tim Crowe. This process is called ketosis.

“When it’s doing that, it produces these things called ketones in your bloodstream. Everybody has ketones in their blood, but on a ketogenic diet the levels are much higher.”

The ketogenic diet is actually a medical treatment for children with hard-to-treat epilepsy; when the brain starts using ketones instead of glucose as an energy source, this can also reduce the frequency of epileptic seizures. But lately ketosis is starting to become popular outside its narrow medical application.

“Over the last five or ten years there’s been a lot of research done on that, that there is a potential place for [a low carb diet] in managing type 2 diabetes and, for some people, for weight loss,” explains Crowe.

For your body to enter ketosis, the carb intake has to be shockingly low, making it an extremely restrictive diet. A typical recommendation is to stick to 20-50 grams of daily carbs; two or three pieces of fruit or a single cup of rice could blow your entire carbohydrate budget for the day. Going into ketosis can also produce temporary symptoms such as brain fog, weakness and tiredness, which dieters sometimes call the “keto flu”. According to Crowe, all this makes it hard for people to stick to keto in the long term.

As a medical treatment, a ketogenic diet is used under strict medical supervision. If you’re doing it on your own, it can be difficult to make sure you’re balancing your micronutrients correctly, since foods high in protein and fat can easily have too much sodium, or not enough vitamins.


Bacon is not a food group.

Furthermore, all fats are not made equal. Nutritionists advise that a healthy diet should include monounsaturated and polyunsaturated fats that largely come from things like olive oil, nuts, seeds, avocado and oily fish.

“These shouldn’t displace other healthy foods like vegetables, fruits, and wholegrain foods,” says dietitian Kacie Dickinson from Flinders University. But if you’re going #keto, it can’t all be butter and bacon like the Atkins diet of yore.

“Where there’s a problem is if you eat a high-fat diet that’s full of highly processed food as well,” says Crowe.

To see what happens to the body when you stuff it full of bad fats, researcher Matt Cocks from Liverpool John Moores University conducted a trial with 10 men and 10 women, putting them on a high-fat diet for seven days. The participants’ calorie intake was composed of 60 per cent fat – they gorged on things like sausages, bacon, cheese and hash browns.

Cock’s research features in the latest series of Dr Michael Mosley’s Trust Me I’m A Doctor (Monday 7.30pm on SBS, then on SBS On Demand).

“From time to time, most of us will eat far more than we should in the way of fatty and sugary foods. New research, however, suggests that overindulgence affects men and women differently,” Mosley explains. Mosley’s colleague on the show, Dr Zoe Williams, finds out more. “We all know that too much fat can cause issues with our weight and our heart health, but a new problem that’s only just coming  to light is that eating a lot of fat can also affect how our bodies process other foods, in particular carbohydrates,” she says.

Dr Zoe Williams in Trust Me I'm A Doctor

In Trust Me I’m A Doctor, Zoe Williams goes on a high-fat, carb-heavy diet to see how it affects her body.

The goal of Cock’s study was to see whether such a diet affects the ability to deal with blood sugar changes – if your body can’t deal with glucose spikes that becomes a risk for type 2 diabetes. Unsurprisingly, the unhealthy fats did contribute to the problem, especially for male participants. However, the trial was very small, so experts say it is hard to draw sound conclusions from it.

“It’s an interesting study to look at mechanisms, but they also ate 50 per cent more calories,” Crowe emphasises. “Anybody eating that amount of extra energy, even if it was coming from healthy fats, would start gaining weight.”

“Fat may have a role in suppressing appetite and energy intake through its effects on our digestive system,” adds Dickinson. “We need to understand this better because eating lots of fat in the diet can still lead to eating too many calories and eventually contribute to gaining extra weight.”

Ultimately, a high-fat, low-carb diet that puts your body in ketosis may work for weight loss in some people, but despite a few evangelical proponents it’s neither a magic bullet nor is it widely recommended, explains Crowe.

“It’s not miles in front of other approaches somebody could choose.”




The six VERY surprising things you can do before midday to help you lose weight

Even with the best of intentions, sticking to a diet or fitness regime in the hope of slimming down is no easy task.

But there are some tricks you can employ to set yourself up for success, according to Women’s Health magazine.

If you want to ensure you stick to your diet throughout the day, the secret is all in your morning routine.

Hitting the snooze button to enjoy an extra half hour in bed might mean you forgo your lunch prep, but as long as you grab some healthy snacks then it all contributes to dieting success.


Hitting the snooze button means you’ll feel well rested and less likely to succumb to mindless eating throughout the day (stock image)

If you’re watching your weight, getting up early to prep food or fit in exercise might sound like an ideal plan.

But if you approach the day feeling grumpy because you’ve not had enough sleep, then you’re more likely to be in the positive frame of mind needed to stick to a diet.

On top of that, feeling tired means you’re more likely to eat more throughout the day.

In addition, studies have suggested that lack of sleep effects hormones that can make your metabolism more sluggish.


If you are dieting, these are the foods you should factor in to help you lose stomach fat.

1. Wholemeal bread: It contains four times the fibre, more than three times the zinc and almost twice as much iron as white bread. The carbohydrates break down slowly over several hours, so there’s no sudden flooding of sugars into the bloodstream.

2. Legumes: The resitant starch amylose behaves like fibre, providing bulk for the bowel motion and fuel for the beneficial bacteria.

3. Globe artichokes: Chlorogenic acids aid detoxification and stimulate bile production for great digestion.

4. Watermelon: It’s a natural diuretic that’s also loaded with potassium to stop any water retention.

5. Miso: It’s a natural source of friendly bacteria, which plays many vital roles in gut health, including breaking down and absorbing nutrients and helping to keep the ‘bad’ bugs at bay.


Some morning people love to get their workout over first thing, and that’s a great strategy as it boosts your metabolism, releases positive endorphins and puts you in an achieving frame of mind for the day ahead.

If you prefer to do your exercise later in the day, there’s no need to force yourself down to the gym first thing.

But even a short burst of exercise, such as 10 minutes of yoga or running on the spot will kickstart your metabolism for the day.

If you’re really pressed for time or just can’t face your sun salutations in the early morning, make it part of your commute.

Get off the bus or train one stop earlier and walk the rest of the way to cheat yourself into exercising.


Ideally, you’ll head off to work with a healthy homemade lunch in your bag.

But if you don’t have time, then at least make bringing healthy snacks a priority.

Stock up the cupboards so you always have something to grab, or keep a stash under your desk.

Snacking on sugary or fatty foods is a surefire way to ruin your diet, so make sure you have healthy options such as nuts or fruit to hand.

Go to work armed with healthy snacks or else it will be hard to resists the temptation of a sugary tweet  

Go to work armed with healthy snacks or else it will be hard to resists the temptation of a sugary tweet


Let some light into the room as soon as you can, and don’ forget about that morning walk.

Getting a dose of UV light is thought to help sync your body clock, which helps to get your metabolism firing on all cylinders.


Everyone knows that eating a good breakfast is the foundation for resisting temptation.

But a sugary cereal or a slice of toast is not the set up you need if you want to stick your good intentions all day.

A combination of protein and carbohydrates will keep you feeling full and level your blood sugar, so have eggs on toast or Greek yogurt with fruit.

Starting the day with protein will help you feel fuller for longer and help you stick to your diet throughout the day 

Starting the day with protein will help you feel fuller for longer and help you stick to your diet throughout the day


You may not be able to get started without your morning coffee, but make sure you have a big glass of water too.

As well as helping to fill you up it will help to reduce the bloating that can leave you feeling sluggish and demotivated.

Add a squeeze of lemon or lime if you’re craving fruit juice for a flavour hit without the sugar and calories.



20 Minute Yoga Workout For Weight Loss

Let’s burn a few pounds of those pesky pounds off…

Yoga is an incredible form of exercise that can be used for flexibility, strength, and yes, losing weight. 

20 Minute Yoga Workout For Weight Loss | Fitness & Healthy Living | Avocadu.com

It has a profound effect on weight loss and this workout will help burn off belly fatfaster than ever!

This yoga workout for weight loss will also help with energy levels and flexibility, giving the body a renewed sense of purpose and the extra energy to burn more calories.

Who is the workout for?

  • Complete beginners
  • People looking to improve their flexibility
  • People looking to use yoga to lose weight

.Here is an introduction into the poses along with instructions and tips on how to do them.

20-Minute Yoga Workout for Weight Loss

Boat Posture - Navasana


1. Boat Pose (Navasana)

Slowly raise your legs up to a 45 degree angle using your arms to help you balance.  Once you feel balanced and steady enough, slowly raise your arms to the outside of the knees.

Hold for 30 seconds. Work towards holding this position for a full minute.

Plank Posture - Phalakasana2. Plank Pose (Phalakasana)

Firmly grip the mat, round the shoulders and upper back, and keep your butt in line with the rest of your body.  Don’t let your body sag at all. Stay firm and tight, and the abs will do all the work for you!

Hold for 30 seconds. Work up to holding it for 2 minutes.

Bridge Variation - Setu Bandha Sarvangasana

3. Bridge Variation (Setu Bandha Sarvangasana)

Begin by laying flat on the ground with your knees bent and heels touching your butt.  Use your glutes and core to lift yourself up and balance on the feet and shoulders.

Reach your arms underneath you and adjust the shoulders so that you can raise yourself higher.  Slowly lift up your right leg and hold.  Make sure your left knee is at a 90-degree angle.

Hold for 30 seconds.  Perform on both sides.

We also have a short video on the health benefits of yoga on our Youtube Channel, The Health Nerd, that you might find helpful!


For more health and fitness tips backed by science, please show our channel some love and SUBSCRIBE HERE! We appreciate every subscriber we get that helps our channel grow!

Side Plank Variation -Vasisthasana4. Side Plank Variation (Vasisthasana)

Begin in side plank pose with your left hand on the mat directly beneath your left shoulder and your feet at an angle.  Slowly reach your right leg up to your right arm. Grab your toes if you can while keeping the right leg straight.

This requires a lot of flexibility in the legs. If you can’t straighten the leg, try bending your knee slightly.

Hold for 30 seconds.  Perform on both sides.

Superman Pose -Viparita Shalabhasana5. Superman Pose (Viparita Shalabhasana)

Gently raise your head, chest, arms, and feet up at the same time. Your lower belly and hips should remain flat on the ground.  Raise them up as high as you can and hold. Your gaze should be straight ahead of you.

Hold for 30 seconds. Try to work up to holding it for up to 1 minute.

If you are tired of feeling heavy and in pain from your extra weight and are interested in losing weight quickly with a calm yoga practice, make sure to take a look at our Yoga Fat Loss Bible for Beginners!

Upward (Reverse) Plank Pose -Purvottanasana6. Upward (Reverse) Plank Pose (Purvottanasana)

Begin in the sitting position with your legs out in front of you and your hands placed directly underneath your shoulders.  Using your core and your glutes, lift your body up until your pelvis is directly in a straight line with the rest of your body.

Hold this position for 30 seconds.

Half Moon Pose -Ardha Candrāsana7. Half Moon Pose (Ardha Candrāsana)

Try to stack the hips so that the body is open and pointing outwards, not down towards the mat. Point your right foot out to the side as well, not the floor.  If you don’t have the flexibility to reach the floor while keeping your left leg straight, bend the left knee slightly to allow your hand to touch the floor (or use a yoga block).

Other modifications include reaching your right arm towards the floor to help with balance or reaching your left arm to your knee instead of the floor.

Hold for 30 seconds.  Perform on both sides.

side plank variation8. Side Plank Variation (Vasisthasana)

Begin in side plank pose with your right hand on the mat directly beneath your right shoulder and your feet at an angle.  Slowly reach your right leg around and in front of your right leg. Bend the knee so that it’s at a 90-degree angle.

Reach your left arm towards the ceiling, and let your gaze lift upward.

Hold for 30 seconds.  Perform on both sides.

Side Angle Pose - Utthita Parsvakonasana9. Side Angle Pose (Utthita Parsvakonasana)

Begin in Warrior I (a lunge position with your left knee bent forward at a 90-degree angle and your right leg straight back with your toes pointed forward).  Bend the left elbow and let it rest on the right knee (or reach it down to the ground to increase the stretch).  Reach your right arm up behind you, so that it’s in a straight line with your right leg.

Increase the stretch in your side body by reaching out farther through your right fingertips.

Hold for 30 seconds.  Repeat on both sides.

Four-Limbed Staff - Chaturanga Dandasana10. Four-Limbed Staff Pose (Chaturanga Dandasana)

This is a plank variation. Chaturanga is also the yogi pushup.

From plank position, lower your entire body down until your torso is parallel to your upper arms and triceps. Make sure that your butt is lifted a little higher than your torso, and that your belly isn’t sagging. Stay firm.

First try holding this position for 10 seconds. Work up 30 seconds – 1 minute.

Wheel Posture - Chakrasana11. Wheel Pose (Chakrasana)

This is a more advanced pose (depending on your natural back flexibility), but we wanted to add it in here to help challenge you!

Begin by laying flat on your back with your knees bent and your heels touching your butt. Bend your elbows, and place your palms face down on either side of your head. Gently push yourself up using your arms and your feet.

Be mindful of the elbows. They tend to want to stick out in this position.

Hold it for 30 seconds or as long as you feel comfortable.

Crow Posture - Bakasana12. Crow Pose (Bakasana)

This pose is a little more advanced, but it has been included to help you challenge yourself.

Begin in a squatting position on your heels with your hands out in front of you.  Come up onto your toes, and place your knees on your upper arms as close to your armpits as possible. Slowly shift your weight forward until your feet come off of the ground and your arms are supporting your weight.

To modify this for beginners, try placing your knees closer to your elbows or even just outside of your elbows.

Hold for 30 seconds or as long as you can.

Remember that for this workout, you will hold each pose for 30 seconds before moving onto the next pose. After all 12 poses have been completed, rest for 1 minute. 

Then repeat the workout again, making sure to switch sides on the poses that work different sides of the body.  Rest for an additional minute, and complete the poses for a third time.

Feel free to stay in any of the stretches for longer than 30 seconds if it feels good on your body or you think you need it.