About: No, Amanda’s blog title is not referring to those delicious chocolate treats— or dancing— or a dog after he gets in from the rain. “Shakes” is Amanda’s long-time nickname and, it just so happens, it also turned into the perfect way to describe her blog. Amanda is an outspoken advocate of having a positive body image and maintaining a common sense healthy lifestyle. She also posts her very real struggle with depression and overcoming her own demons when it comes to sense-of-self. It’s that authenticity that makes for a compelling read that will leave you wanting to check back in every single day. Plus, her top post features a visually stunning photo array of what a typical weekday looks for her.
Certain carbohydrates have a tendency to be poorly absorbed in your intestines and then rapidly fermented, leading to gas and bloating. Common culprits include refined carbohydrates and simple sugars—like those found in processed foods with added sugars. Excess sodium can also cause bloating due to increased water retention. Opt for freshly prepared foods and reduce processed, packaged foods to cut back on belly bloaters. In the morning, swap your sugar-laden bowl of cereal for this Green Smoothie, made with fresh fruits and vegetables to get your day started the right way.

Big salad of baby greens with Pritikin-Style Thousand Island Dressing, which has less than one-quarter the calories and sodium of regular Thousand Island Dressing. What a gift for your heart and waistline! To make dressing, combine thoroughly the following: ¾ cup plain fat-free Greek yogurt, ½ cup fat-free sour cream, ¾ cup unsweetened, low-sodium ketchup (good brand is Westbrae), ½ teaspoon oregano, and ½ teaspoon granulated garlic.
Ultimately, you need to pick a healthy eating plan you can stick to, Stewart says. The benefit of a low-carb approach is that it simply involves learning better food choices—no calorie-counting is necessary. In general, a low-carb way of eating shifts your intake away from problem foods—those high in carbs and sugar and without much fiber, like bread, bagels and sodas—and toward high-fiber or high-protein choices, like vegetables, beans and healthy meats.
I want to say congratulations to you!!! It’s hard getting up at 5am to workout and you do it! That is fantastic!! Love that you changed your lifestyle, as you know I did the same thing. I feel so much better about myself and I imagine you do too! Thank you again for taking the time to leave a comment. It’s comments like yours that keeps me staying healthy!!

About: Simon and Becky are lifelong health enthusiasts. They care about making wholesome choices, and they care even more about helping you do the same. Rather than get super personal, Simon and Becky’s blog is dedicated to bringing readers the latest news, information, tips and advice for achieving a healthy lifestyle. You’ll find all the info you need, from diets, to celebrity tips, to beauty, to fitness and more.
The above exceptions may work for some overweight people. But both in my practice as a psychologist and from personal experience I can attest to the fact that such exceptions can be disastrous. There is increasing evidence of an addictive component to overeating, especially when it comes to sugar and refined grains such as those in pasta and bread products. For many people, suggesting that an occasional indulgence is OK is tantamount to telling an alcoholic s/he can have an occasional beer. Its much easier not to start than to stop. After a few months of eliminating sugar and flour from one’s diet, those “occasional treats” will seem unhealthy and the high likelihood that eating them will trigger a cascade of further unwanted cravings will serve as ample deterrent to indulging in them. I have stayed off those “treats” for over 8 years, eating ample amounts of fruits, nuts, raw and cooked veggies, beans, fish, chicken and small amounts of cheese, oatmeal and brown rice and I have never enjoyed food as much as I do now
"Your body needs a healthy balance of exercise and rest. Doing too much prevents the body from shifting excess fat. Exercising without rest can impact our levels of the steroid hormone cortisol and cause an increase of stubborn fat stored in the belly. Not allowing your body to recover can increase the risk of injury too, so make sure you factor in rest days to your plan."
I’m not a big milk chocolate fan, and I do love dark chocolate the best. I made different kind of chocolates and things for my family. My family and I eat so different, that I try to incorporates everyone’s taste buds. 🙂 Your right, moderation of anything and you can still lose weight. That took me a long time to learn that. It’s nice to know you can eat more than carrots and celery! Thank you so much Susan for the kind words!
“Our children are very active and fit, and I felt I was not setting a good example for them. As a scientist I thought, if I did one hour of exercise that one of my children did I would be fit. I also wondered, 'If I fed my body exactly the way I should, how would I feel?' I ordered Seattle Sutton (a meal plan that provides three freshly prepared meals a day). The proper diet and nutrition gave me the boost to start moving. Instead of dropping the kids at the rink and going home and watching TV or staying and sitting in the stands, I walked. I felt free. And I wanted more. I struggle with exercise and heat-induced asthma, so running has always been difficult, but I wanted to give it a try. I started on a treadmill at home, but was shy about trying in front of my family. So I ran in my neighborhood, in the dark, at night, slowly. As my nutrition and health improved, so did my ability to run.”
How many times have you thought something like this – “I ate because my sister had a diagnosis and I was so freaked out. I ate because my grandchild had the flu and was up all night.  My job is so stressful, I will never get out from under all the work.  I went out after that stressful meeting and ate what I wanted to relieve the stress.” These are what I call stress thoughts.
#5 – Read Labels!  If you choose processed foods to eat, read your labels, not everything is bad for you, but some stuff is.  I look at the calories, serving size, carbs, protein, fiber and sugar.  If it’s low on protein and fiber, I don’t get it.  If it’s high in fat and sodium I put it right back onto the shelf.  Be a smart consumer and read those labels.  If you can’t pronounce and ingrediant, it’s probably not good for you.  Don’t buy something because the package says low fat or no sugar added, that  doesn’t mean crap!  Sugar Alcohol is still sugar!!!   Not to mention if it’s low in fat, it’s high somewhere else, they need to add something to perserve and add flavor.
Wow, Penny. You sure have had more than your fair share of struggles! I am so impressed at how you have continued to persevere and do whatever you could to succeed, despite all of the setbacks. YOU are the inspiring one! You found a way to exercise that didn’t cause you pain, you are making the healthiest choices you can in your circumstances. I am so glad you shared your story with me!
Make your own. It’s easy! From one 14-ounce can of no-salt-added cannelini beans, spoon out 2 tablespoons of beans. Puree the rest. In a medium nonstick pot, sauté 5 cloves of chopped garlic until translucent. Add 2 cups low-sodium chicken broth and 1 head of escarole, chopped, or a package of frozen chopped spinach. Simmer for about 15 minutes. Add pureed beans, red pepper flakes and black pepper, to taste, and cook 1 minute longer. Garnish with the beans you spooned out plus, if you desire, a little chopped red bell pepper. Refrigerate or freeze what you don’t eat for easy soup prep for a future lunch or dinner.
Patty, it doesn’t matter if you have 10 pounds to lose or 100. You know when you need to make changes to get back to feeling better. I’m so glad you’re taking the action to make it happen! Diet-wise, definitely try to avoid sugar, alcohol, and refined carbs as much as possible (those are big contributors of belly fat!). Unfortunately, losing weight in one specific area isn’t something we really have control over, so it’s going to be tough to target your stomach. Sometimes it’s just genetics that decides where those extra pounds decide to cling. So, as far as exercise goes, the cardio you’ve been doing with your bike rides is great! And with strength training, try to target your big muscle groups to boost your metabolism to burn off that fat. This is a great article on burning stomach fat – https://www.bodybuilding.com/content/the-truth-how-to-burn-abdominal-fat.html . And I highly recommend HASfit workouts! https://hasfit.com/

Ready to step it up with your Fitbit tracker and set some new health and fitness goals? That’s awesome! Cue the fireworks! But if your ultimate goal is to lose weight, unfortunately, activity alone isn’t going to get you there—you also have to change what you eat. That does not mean you need to do a cleanse or detox. But it is possible to get a jump on weight loss, the smart and healthy way. Fitbit Dietitian Tracy Morris developed this kickstart one-week meal plan to help her clients see results, fast. Disclaimers: Please don’t try to lose more than 2 pounds per week, or dip below 1200 calories per day, which can compromise your metabolism. This is not a long-term plan, so you definitely don’t want to eat this way every week. But it’s a great way to kick off a weight loss goal, with specific meal and snack ideas, so you’ll see an initial drop—and be extra motivated to keep the momentum going this year. Increase your drive to succeed, and see how many consecutive days your can stay on track, by using Fitbit’s food logging feature.

Read something more about this amazing woman. Her name is Jen, she is a stay at home mom, happily married and has three beautiful young children. After giving birth to her second child, Jen went into a big depression, leading up to her gaining a bunch of weight. But, after she gave birth to her third child, a friend introduced her to an amazing workout which she could do from home and the process of change began. Within only a period of three months, Jen went from size 16 to size 4 – incredible, right? The pounds simply slipped away from her body. She loved the exercises, and changed her life completely through them. Furthermore, when she lost all that weight, she wanted to make some abs. The best way for her to do it was her kitchen, so she started exploring new meal options and created a dieting plan for herself that helped her achieve her goal. If you are interested in her story, her results and how to accomplish your goal, go to her site, she has all the answers for you!
What the expert says: ‘Like with atkins, you will lose weight quickly. The ketogenic diet is used in medicine, but under strict supervision and for set periods of time, so with appropriate support it can be safe in the short to medium term. The brain does use glucose as its fuel of choice, so ‘brain fog’ lethargy are common side effects. You’ll known when your body is running off ketones by your breath – it’s known as ‘keto breath’, and it’s bad. It also can affect your ability to exercise by due to a lack of quickly accessible energy.
Sarah Dussault is a mother, a Certified Personal Trainer, Holistic Health Coach, and full-time health and wellness blogger and YouTuber. Her mission is to help young women learn how to eat clean and get fit so they can feel confident about the way they look, without depriving themselves of a social life. She shares fitness videos, healthy recipes, mom stuff, and health and fitness for pregnancy all on her blog!
Toning your abs when trying to lose belly fat is crucial as well. To make a traditional plank routine more challenging, add in side planks. Roll onto your left forearm and stack your right foot on top of your left. Hold this position for 60 seconds, then switch sides. Having only two points of contact rather than four works your core harder and challenges your obliques as well.

Kenlie’s inspiring weight loss journey is the foundation of her blog, All The Weigh. Kenlie has lost over 100 pounds, two different times. Although this time around she’s only a few pounds shy of reaching her lowest weight as an adult (284 pounds)—she has learned that loving and accepting yourself is the most important part of the journey. Her blog is a place where she shares her thoughts, feelings, and everything that has influenced her throughout her transformation to better health.
The meals shown here are "templates" that you can vary any number of ways to please your tastebuds and avoid eating the same old thing every day. Follow them and you'll get between 2,400 and 2,800 calories per day. That should provide plenty of calories for all but the most severely obese, while allowing most guys to lose fat around their middles at a steady pace. (Don't worry about hitting the numbers on the nose every time. If you exceed your fat quota during lunch, for instance, just cut back a little during dinner.)

Keep stocked in your refrigerator or freezer a box of veggie burgers (look for low-sodium varieties). Veggie burgers are a much better choice for your waistline and heart than ground meat. Veggie patties have only about half the calories of regular red meat patties, and zero heart-hurting saturated fat. Plus, they’re so easy to cook – just one or two minutes in the microwave. While toasting your whole-wheat bun, take from your pantry a jar of roasted red bell peppers and top your veggie patty with a couple of luscious slices. Smear your bun with a little low-sodium Dijon mustard.
Fibrous foods are as close to a “miracle belly flattening pill” as we have. Fruits, vegetables, and whole grains, particularly those high in soluble fiber, have been proven to reduce fat around your midsection. In addition, these foods fill you up so you eat less, flattening your stomach over time. Try one of these 5 easy ways to turn off your fat genes and keep the weight off for good.

About: Britni’s been blogging for years, but only in the past couple did she start on a journey to lose weight in a unique way — by working towards getting her personal training certification (and blogging, of course!). She’s a hardcore lover of food and fitness, and she’s also dedicated to making sure other young mothers like herself are given the tools they need to shed pounds and maintain a healthy lifestyle.
So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to shrink and release their stored energy. This tends to cause you to want to consume fewer calories than you expend – without hunger – and lose weight. Several of the tips mentioned above are about fine-tuning your diet to better this effect.

As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you lose belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes. Between the two, running burns more calories, but walking really isn’t too far behind.
If you are into setting goals for yourself, are a big fan of food as well as exercising, then you have come to the right place. The creator of this blog, Angela, is all about being determined and going after what you want and need in life. If you let her, she is going to be your inspiration to cook something delicious, to step into your gym clothes and exercise and to look in the mirror at the end of the day and see a better version of yourself. She just decided one day to go into the kitchen and create the most amazing healthy recipes which will help her get the figure she wants. And you know what? She succeeded in it! She now has a thing for running, vegetables and smoothies, which are helping her get into shape and feel good about herself! She uses only super fresh ingredients, making her hard work pay off.

Most random item you'll find in my purse: a resistance band loop. 🤓#fitnessnerd I love that they're so easy to tote around, especially when you're training a client and want to take their workout to the next level. I also add them for a little *spice* in my barre classes. 🔥 🌶 Some of my fave loop exercises: Hip raises (in the pic above. Try it with one leg to make it more exciting) Low squat walks Clamshells Side leg raises Donkey kicks Hip extensions and banded burpees (<-- try it, you'll love it) 🙌🏻 Any favorite loop exercises? What's the most random thing you have in your purse or gym bag right now? 📸: @capturedbycolson
Vanessa is definitely someone to admire. Despite suffering from Long QT Syndrome, a heart condition involving an irregular heartbeat that can lead to fainting spells and even sudden death, Vanessa still puts quite a lot of effort into her health. Her condition makes exercise difficult, but that doesn’t stop her from sharing about all the things she does to change her life. She even has a “101 things in 1001 days,” list that chronicles her attempt to complete 101 self-bettering tasks (including many towards getting fit) in 1001 days.
Believe it or not, this amazing woman created this blog because not only she wanted to share her results of how much weight she had lost, but also she wanted to document her every step, just because she may one day forget it. She is originally from California, but lives in Texas for over 20 years now, she is 53 years old and her name is Shelley. She is a mother of two grown up children, and in that area she believes that they both (along with her husband) did a pretty good job. When it comes to her weight loss story, it is quite a fascinating one. She has managed to lose a lot of weight, and reading her blog is the only way to discover how she did it. From running on marathons to swimming and cycling, to doing some mild exercises, her story is quite incredible and definitely worth reading!
Hi, I’m a 39 year old female, 5 feet 8.5 inches, and previously 160 lbs. My weight loss goal is to lose the last 10 pounds. I did the Kick Start plan July 8-14, 2018 and lost 4 pounds. I had to increase the nut portions to a 1/4 cup, and I also ate slightly larger portion sizes of broccoli and cauliflower to insure I had enough energy for my workouts. I ate quinoa instead of brown rice, and I ate warm oatmeal instead of overnight oats. Overall I tweaked the plan to put the daily calorie totals around 1400-1500.
Your welcome! You should really follow what Sparks tells you how much to eat, for me its about 1500 – 1700 calories a day. Thats what helped me to lose weight, I wouldn’t of been able to do it without Sparks. Not eating hinders your weight lose efforts. It’s amazing that eating helps you lose weight. Shocking I know! If you don’t eat, your body goes into starvation mode and instead of burning calories it holds onto them. Enjoy food! I do as you can see. I eat healthy 80% of the time and eat not so healthy 20% of the time. If I eat bad, it’s a small portion, so I don’t go crazy not getting the foods I love, other wise this won’t work for me. This is my lifestyle now and I stopped counting calories, and I am still maintaining. I just need to exercise more, since I started this blog, I’ll admit I’ve slacked, but I do keep my weekly weigh ins. I’m glad you stopped by my site. You made me realize that I need to get back on track, because it’s easy to fall back into old habits!! Keep in contact! If you need any support, you can count on me!!
“Intermittent fasting can be really challenging if you have an ever-changing schedule,” adds Hultin. “If you're traveling and crossing time zones, it could be very difficult to follow. It might be best for people with more stability in their lives.” Intermittent fasting isn’t safe for people with type 2 diabetes, children, pregnant or lactating women, or anyone with a history of an eating disorder.
Working in an office means I am often surrounded by cakes, biscuits, sweets and other tempting goodies. Sometimes I will have a small treat but most of the time I resist and stay on track. What I find most difficult about this is the comments I receive from others. For example, if they notice I haven’t eaten a treat they will say ‘Chloe why haven’t you had one?’, there is almost peer pressure to eat something just because everyone else is (which sounds crazy but it’s true!) Don’t fall into the trap of eating something for the sake of it or due to peer pressure, if you don’t want it then don’t eat it – in 5 minutes other people won’t even remember if you have eaten their cake or not! Another tip which I find useful is to say ‘no thanks I don’t eat that’ rather than ‘I can’t eat that’ which implies you’re not allowed or your restricted, saying ‘I don’t’ implies that you are in control.
Life is constantly moving and we are all busy – this can sometimes be an issue if you’re trying to lose a few pounds however you can’t sit inside all day every day avoiding the outside world! You can still lose weight and have a social life. At the start of my weight loss I still went out for meals, drinks, parties etc, I just monitored what I ate and adjusted the days calories accordingly. 2 years on, I don’t have meals out as much, however if I do I will opt for high protein low carb meals such as a chicken salad, fish and veg, etc and drink water. Sadly I have lost touch with several people throughout this process as I don’t spend all my weekends in pubs/bars/clubs anymore, I don’t go out for meals as much and I will spend most evenings in the gym because I enjoy it. Other people may not understand your goal and therefore might not appear as supportive as you would like them to, don’t let this stop you from doing what you want to do. If you want to go to the gym rather than go out for a meal, your friends will understand, at the same time don’t give up your social life to lose a couple of pounds, life is all about balance.
If you’re eating a balanced diet, exercising regularly and managing your stress levels, and yet you’re still wondering how to lose belly fat, then you may want to consider getting quality shut-eye. A good night’s sleep will help you increase the chances of attaining a flat stomach, as research indicates that the less you sleep, the less your fat cells tend to respond to the hormone insulin. So hit the hay early and sneak in some extra Z’s if you want to see some significant changes to your waistline.
About: Brand new to the blogging world, Ayla’s story is a familiar one. She started out her journey at about 200 pounds and tried tons of different things to lose weight — pills, dieting, the gym, you name it — none of which seemed to work. Finally, Ayla gave it one last go using Insanity workouts and overhauling her diet, and, what do you know, it worked. Ayla lost 63 pounds, and now dedicates her time and energy to sharing tips and tricks that worked for her with others. Her blog has easy-to-follow, quick-hit guides and ideas for losing weight quickly and effectively.

The main advantage of the low-carb diet is that it causes you to want to eat less. Even without counting calories most overweight people eat far fewer calories on low carb. Sugar and starch may increase your hunger, while avoiding them may decrease your appetite to an adequate level. If your body wants to have an appropriate number of calories you don’t need to bother counting them. Thus: Calories count, but you don’t need to count them.

Toning your abs when trying to lose belly fat is crucial as well. To make a traditional plank routine more challenging, add in side planks. Roll onto your left forearm and stack your right foot on top of your left. Hold this position for 60 seconds, then switch sides. Having only two points of contact rather than four works your core harder and challenges your obliques as well.

Please don’t hesitate to reach out to me directly (contact form is at the top of the site) with any questions, comments, frustrations and vulnerabilities — although I’d love for you to share your own frustrations and thoughts in the comments below. It’s scary to put yourself out on the Internet, but I promise you will be surprised by the support you receive in return — and how many people you and your story impact along the way.

We’ve now arrived at tip number 16. If you’re still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out the heavy artillery: optimal ketosis. Many people stalling at weight plateaus while on a low-carb diet have found optimal ketosis helpful. It’s what can melt the fat off once again.


Visceral fat, commonly known as belly fat, is the layer of fat below the muscles of your abdomen. Due to its crucial location surrounding many of your vital organs, belly fat supplies a constant source of energy but also exposes the body to harmful toxins and hormones. When you have too many fat cells or your fat cells get too large, they can overproduce toxins that increase your risk for chronic inflammation, diabetes, heart disease and cancer. This is why belly fat can be more dangerous than subcutaneous fat—or the outer layer of fat that you can pinch with your fingers. That said, the reason you're having trouble buttoning your pants may not be visceral fat: what we're calling "belly fat" these days could be bloating or water retention rather than a fat buildup. Read on for steps you can take to beat the bulge.
Have you ever decided to skip a meal to cut back on your daily calorie count? Despite saving a few calories in the moment, this strategy almost always backfires. When you skip breakfast, or any meal, you'll begin to experience excessive hunger that can lead to craving unhealthy foods—and lots of them. You may also eat faster than you normally do after skipping a meal, causing you to miss the warning signs that you're full and resulting in overeating.
When Sarah’s son turned 5, she decided it was finally time to give up a lifetime of bad habits and replace them with not only better food choices, but a passion for running she didn’t know she had. Sarah started to pound the pavement, and found that not only did she lose 70 pounds, but she gained so much joy out of life. Now, Sarah’s mission is clear: to keep the weight off, share her passion for running (as well as her many impressive races, from 5Ks to half-marathons, even a 200-mile relay race) and bring everyone along with her as she inspires the online community to live a healthy life, and live it to the fullest.
Lindsay, a registered dietitian and new mom, has a passion for nutrition and healthy living. She shares that passion on The Lean Green Bean. She provides healthy recipes, nutrition information, tips for new moms, and workout advice. Her focus is on balance: She’s all about helping you live a healthy lifestyle without feeling like you’re giving anything up. Visit the blog.
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