Structuring a Healthy, Low-Fat Diet Plan that Works for You

Structuring a Healthy, Low-Fat Diet Plan that Works for You

Structuring a Healthy, Low-Fat Diet Plan that Works for You
Structuring a Healthy, Low-Fat Diet Plan that Works for You

Structuring a Healthy, Low-Fat Diet Plan that Works for You

There is a saying that goes, “If you fail to plan, you’re planning to fail.” This definitely applies to a low-fat diet. Planning is crucial for you to see it through till the end so that you do not throw in the towel halfway and quit.


There are certain specific requirements for a low-fat diet that must be adhered to for the diet to bear fruit and give you the results you seek. The 2 most important fundamentals of the low fat diet are:

  1. Your daily fat intake should only be 30 percent of your daily food intake.
  2. You should do your best to consume the healthy fats and avoid the bad fats

In order to make the plan work, you will first need to work the plan… and this is how you do it.

  1. Plan your menu every week

You must know exactly what you will be eating each day and the portion sizes. Ultimately, you will also need to be at a caloric deficit for the low-fat diet to work. Bothe these component work synergistically to accelerate fat loss within the body. If you do not plan your diet properly and leave it to chance, you may end up eating foods that you’re not supposed to.

  1. Know the difference between the fats

Since you are only consuming 30 percent of your calories as fat, you must make these fats count. You body needs fat to survive and function properly. Consume healthy fats such as Omega-3 fats and make sure you are getting your fats from natural sources such as avocados, almonds, extra virgin olive oil, etc.

  1. Read labels religiously

You must know exactly how much fat you’re consuming. If you’re eating processed foods, you may be shocked to find out how much fat they contain. Even foods that you don’t think contain fat may have saturated fat in them. Bad fats creep into most food if you’re not looking… and it all adds up.

  1. Use the right cookware

It’s best to use cookware that has non-stick properties. You do not want cookware that requires a lot of oil or grease to prevent the food from sticking.

  1. Incorporate daily exercise in your routine

A low-fat diet works better if you’re active an eating clean. Do not neglect your exercise or food choices just because you’re on a low-fat diet. Many people make the mistake of assuming that just because they are on a low-fat diet, they can be sedentary and the diet will work wonders on its own. A low-fat diet is a tool and not a one-stop solution.

  1. Remove all temptations

Most people struggle emotionally and mentally when on a diet. If you have ice-cream sitting happily in your freezer and you’re on a low-fat diet, you can bet that you will constantly be thinking about the ice-cream and sooner or later, you will give in and eat it.

Clear your fridge and kitchen of all foods that are not helpful to your diet. You are less likely to cheat on your diet if you have no temptations around you.

By observing these 6 pointers, you should be able to structure a low-fat diet that is suitable for you. Aim for a specific weight loss goal and use the low-fat diet for a few weeks at a time and see how much closer it brings you to your goal. Develop good eating habits and an active lifestyle. These habits will serve you well in the long run as far as weight management goes and this is something a low-fat diet will not be able to do.



5 Things You Must Do When You Start Your Weight Loss Quest

5 Things You Must Do When You Start Your Weight Loss Quest

 5 Things You Must Do When You Start Your Weight Loss Quest

5 Things You Must Do When You Start Your Weight Loss Quest

5 Things You Must Do When You Start Your Weight Loss Quest

The weight loss journey is a rewarding one if you reach your goal. If you don’t, it will be a disappointing one. Whatever the case may be, make no mistake that this will be an arduous journey that will take time, effort, persistence and patience.

You will not shed the pounds overnight no matter how frenetically you work out. In the first month, you will see a teeny bit of difference. Most women quit in the first month because they have unrealistic expectations. They expect to see visible changes in just a few days.

It’s not going to happen unless you get liposuction. It will take at least 2 to 3 months before you actually see any visible changes. So, you must keep on keeping on. During this process, there are a few things that you must do. These are of paramount importance.

Most women neglect to do these and inadvertently set themselves up for failure. You will only fail if you quit. Following the tips mentioned below will save you much heartache and give you the strength to keep going when the going gets tough.

  1. Write down why you wish to lose weight. This will always be an emotional reason. Don’t say something boring like, “Oh! I want to be fit and healthy!” Quite frankly, most women don’t try and lose weight to be fit and healthy.

They want to be attractive. They want to look good in a biking. They want their partner to desire them. In some cases, they want their friends to be envious that they look so good. Your why will always have an emotional origin. Write down your why.

  1. Keep a food journal. Write down every single thing you eat and drink for the day. Be honest and do not leave anything out. Write down how you feel after you eat. Feelings of happiness? Guilt? Depressed?

Every bit of information is crucial to guide you so that you can make positive tweaks and changes. For example, if you notice that you eat too many cookies, you can cut down the portion by half. With time, you can eliminate cookies off your daily diet and just make it an infrequent indulgence.

  1. Write down details about your training sessions. How much you did and for how long. How did it feel? Over time you will notice that you can exert more and still feel good. You’re getting fitter. Good on you.
  2. Take a photo of yourself in a bikini or something that exposes most of your body. When you exercise, you may gain lean muscle mass and burn fat. The number on the scale may not change but photos will never lie. After a month of diet and exercise, take another photo. You will most probably notice differences.

After your second month of diet and training, take another photo. The difference will be so visible that it will shock you and motivate you. This is how you stay motivated.

  1. Measure the circumference of your arms, thighs, waist, buttocks, etc. and record them down. Fat takes up a lot more space than muscle. Even if your weight is the same but you’ve burnt fat, you will notice your measurements decrease.

This is one of the best indicators of weight loss. Do not trust the scales. They are not reliable and don’t give a complete picture.

You absolutely must do these 5 things when embarking on your weight loss quest. These will serve as route markers. You will lose your way if you don’t know your bearings. The notes in your food journal, the photos and the measurements will always remind you of where you started and where you should be headed. Comply with the above tips to ensure a successful weight loss journey.


Accelerate Fat Loss with This One Secret Technique

Accelerate Fat Loss with This One Secret Technique

Accelerate Fat Loss with This One Secret Technique
Accelerate Fat Loss with This One Secret Technique

 Accelerate Fat Loss with This One Secret Technique

Do you know what Superman is afraid of? No. It’s not Lois Lane’s PMS tantrums. He is terrified of kryptonite. Superman has a weak point.

Everybody has a weak point. Eliminating this one weak point will help with your weight loss greatly. The question here is… What is your kryptonite?

In order to discover this, you must start a food journal where you record down everything you eat and the quantity you ate. Initially when you are trying to lose weight and cleaning up your diet, you will notice that you are craving one food often.

This one food is something that is your guilty pleasure. It could be ice-cream, chocolate, pizza, beer,… It could be anything. It’s the one food that once you start eating, you keep eating. You think that you can stop with two scoops of ice-cream but you end up finishing the tub.

You tell yourself that you will eat just two Oreo cookies but end up eating the whole sleeve. Or maybe it’s French fries. Whatever the case, you must understand one thing. This food that you don’t seem to have control over,… this is your kryptonite.

The best thing that you can do, is to avoid seeing or coming into contact with this food. Maybe have it once a week in moderation or better still, once every two weeks. This food triggers feeling of happiness and satiation in your body. It’s like a drug fix for your body and that makes it very addictive.

Forget will power and all the other self-help psychology. Your body wants what your body wants. If ice-cream is your kryptonite, and you have a tub of cookies and cream ice-cream happily sitting in the refrigerator, your mind is going to keep thinking about it. You will constantly be telling yourself, “No! Don’t eat that!”

If you look closely in the mirror, you just might see one little angelic you sitting on one shoulder and a red devilish you complete with the pitchfork sitting on the other shoulder whispering in your ears.

Do you really need this torture? Honestly, is it worth it?

Losing weight is a slow and difficult process. Don’t make it worse and torture yourself by placing temptation in front of you. If you don’t give in, it’s still torture. If you do give in, you have just slipped up on your diet. Neither situation is pretty.

The best thing you can do is not to have any ice-cream in the house. Whatever food may be your kryptonite, you should make every effort not to keep any of it close to you. Advise family members not to buy or store it in the house. At least for as long as you’re trying to reach your ideal weight.

It is often said that abs are made in the kitchen and not the gym. 70 percent of your goal is dependent on what you put in your mouth. You could train for an hour and completely negate the workout by eating one slice of cheesecake in 5 minutes. That’s how bad it is.

Don’t sabotage yourself. Be like Superman. Avoid your kryptonite.


I Want a Body Like Sofia Vergara’s but I Look Like a Sofa. Why?

I Want a Body Like Sofia Vergara’s but I Look Like a Sofa. Why?

I Want a Body Like Sofia Vergara’s but I Look Like a Sofa. Why?
I Want a Body Like Sofia Vergara’s but I Look Like a Sofa. Why?

I Want a Body Like Sofia Vergara’s but I Look Like a Sofa. Why?

This is a major issue that millions of women have. It’s not just the women though. This is a problem that is not gender specific. Men idolize the bodies of Hugh Jackman, Stallone and Ryan Gosling. Actually, women idolize their bodies too. Just for a different reason.

The point of the matter is this. Why would you want to have a body like an actress?

The answer is that the media is extremely manipulative and pushes its own agenda. Actors and actresses are under immense demands to look their best because millions of dollars are riding on them. People are not going to pay to watch a fat Rambo.

Men do not want to see Scarlett Johansson bursting the seams of her black leather pants in The Avengers.

No no. Everything has got to look fit, tight and perfect. There wasn’t even one fat actor or actress in the movie 300. All the Spartans were ripped and fit. The truth is that in reality, the Spartans may have been a fat bunch of brutes who liked to fight. Nobody really knows. Everybody just believes what they see on TV.

You may want to get the body of a particular actress. But do you know what she does?

She will probably have access to the best personal trainers that money can buy. Her meals will be prepared in advance or she will be given an exact meal plan that is catered just for her. There will be people who will check on her progress to make sure that everything is going according to plan because filming will start in a few months.

The ordinary woman does not have access to such resources. She is struggling on her own. Just bear that in mind. Do not put yourself down. Millions of dollars are not at stake for you. You can do what you need to do at your own pace.

There is also the issue of genetics. Sofia Vergara has fantastic genetics. She may work hard but her genetics help. If your genetics dictate a predisposition towards weight gain, it’s going to be an uphill task for you… but it can be done.

You do not need to look like anybody else. You just need to be the best that you can be.

The most important thing is to focus on your habits, goals and to stay motivated. You must aim for a caloric deficit of 500 calories a day. You must not neglect your daily workouts even on days when you just don’t feel like it. You must stay motivated and keep going towards your goal even during times when the weighing scales show no improvement.

You must have faith in your efforts and track your progress. You only have yourself to count on. In fact, you should be proud of yourself because you are doing it on your own.

As long as you stay the course, you too will have a wonderful body in time to come. Remember that what you see in the movies or TV is not reality. The actresses and celebrities face the same weight issues that you do. Their struggles are hidden from public view.

There have been many instances where actresses were photographed at the beach and the photos were unflattering to say the least. So, do know that they are not superior to you. You are you. Just keep moving forward




Should You Get Weight Loss Supplements and Are They Effective?

Should You Get Weight Loss Supplements and Are They Effective?

Should You Get Weight Loss Supplements and Are They Effective?
Should You Get Weight Loss Supplements and Are They Effective?

 Should You Get Weight Loss Supplements and Are They Effective?

Weight loss is a billion dollar industry. A huge chunk of the profits are generated by companies producing and selling weight loss supplements. The marketing for these supplements are slick and very convincing. Yet, you can rest assured that these companies are not altruistic and creating these supplements for your benefit.

There is only one goal in mind. Getting your dollar. That is the bottom line for them while your bottom keeps getting bigger.

Before we go any further, remember this. You cannot get slimmer by eating something else. It doesn’t matter whether the new weight loss supplement is the result of some scientific breakthrough or it made the mice in some laboratory lose weight fast.

Healthy weight loss can only be achieved the old fashioned way. Exercise, a sensible diet and a caloric deficit state are the cornerstones of successful weight loss. They are neither romantic nor pleasant. No scientific breakthrough is required to know that if you burn more calories than you eat, your body is going to burn its fat stores.

Forget the hype, paid testimonials and impressive before and after photos that are used to sell these products. None of those matter and you will be setting yourself up for a fall if you are expecting a miracle in some plastic bottle.

You must change your diet and start exercising. It will not be pleasant but weight loss is not a pleasant journey. You most probably gained weight by eating more and moving less. So, to reverse this situation, you must eat less and move more.

It’s common sense which most women conveniently ignore. That’s because we’re creatures of comfort and habit. People resist change. Giving up food that they are used to eating is difficult. Getting off the couch and going for a walk is not as much fun as sitting on the couch popping M&M’s in your mouth.

Yet, deep down in our hearts we know what truly matters. That’s what makes it so easy to sell weight loss supplements. Most women know that it’s difficult to stay on a weight loss program. It requires effort and self-discipline. What if you could just pop a few weight loss pills and solve the problem?

The label on the bottle says that you can lose 10 pounds in 2 weeks. Let’s get it. YAY!

2 weeks later, when their weight has not changed, they get depressed and think that they are destined to be fat. All hope is lost… until some new weight loss supplement hits the market. As usual, there will be a new scientific breakthrough.

Are you going to keep believing it? Or will you just hunker down and tell yourself to forget the pills and just do what you need to do.

Track your calories, get your exercise and adequate rest and most importantly, keep at it no matter how many distractions come your way. No supplement or mechanical contraption that jiggles your tummy a thousand times per second is going to burn your fat.

It’s just not going to happen. Never has, never will. There is no elevator to successful weight loss. You MUST take the stairs.