Write down everything you eat this week. People who keep food diaries, according to a study published in the Journal of the Academy of Nutrition and Dietetics, lose an average of 6 pounds (2.75 kg) more than people who don't keep a record of everything that they eat.[10] So force yourself to write down the good, the bad and the ugly. Keep these tips in mind:
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I feel you. I would recommend 2 things: stick with real food & do high intensity interval training for fat loss… you can browse through our workouts and fitness challenges, we have a lot of workouts available and if you want a more in-depth food blueprint to help you lose fat the smart way, definitely check out my gal’s 30-day eating guide here: http://bit.ly/MFSMealPlan
A study in Psychosomatic Medicine confirms the link between stress and weight gain, revealing that women who are most vulnerable to the effects of stress are more likely to have excess abdominal fat and higher levels of the stress hormone cortisol. One reason could be that women tend to eat more, especially sweets, on days they are stressed, according to a study in the journal Psychoneuroendocrinology.
I hear you girl! Make sure you use the calorie calculator to get a basic idea of how much you should be eating on a day-to-day basis. The food in this meal plan will in fact keep you fuller because it is high in nutrients 🙂 About the sweet temptations… do not feel like you cannot ever enjoy a treat every now and then, this kind of approach can make you crave them even more and result in binge eating… and weight gain. When creating new habits and a lifestyle that works for you ((and your goals)), it is important to not categorize foods as “good” or “bad”, the idea is that you should want to fuel your lovely body with vibrant and healthy foods so that you can feel AWESOME! Also, having a treat every now and then is perfectly OK, you can browse through my recipes to find healthyfied alternatives to some of my favorite treats too… it’s all about creating new habits that will keep your body and your mind happy! Love yourself and enjoy the journey 🙂

Hi, I am very active. I workout 6x/wk with HIIT and strength train 4x/wk. I am trying to lean down to about 17% bf. I’m currently at 21%. I know my diet requires me to eat my lean body mass weight in grams of protein. Would a diet like this provide me with enough protein for that? I would replace a meal with a shake to add more protein but I’m looking for around 100-120g protein. I’m 5’1, 117.
There are different types of HIIT but an easy one to begin with is to simply warm up for 3 minutes on an elliptical machine or by walking.  Then work out for 30 seconds so that at the end of the exercise you feel satisfied.  Reduce the speed to slow down to a moderate pace.  Do this 7 more times or for total 8 intervals. Start with one interval and as your body is ready to take more increase the intervals.  Studies show that HIIT to be the absolute premier cardio for weight loss and optimal health as compared to longer, traditional cardio.

3. Doing Bicycles not only help to melt belly fat it also works on the muscles of your upper body. For this you have to lie on your back and raise your legs at 90 degree, then bend your legs to 90 degree and hold it. Keep your hands under your head and slowly raise your head and shoulder off the ground. Now with a fast movement bring your right elbow to your left knee and extend your right leg in the front. You have to switch sides fast to create the cycling effect. Use your core muscles to keep your head and shoulder above the ground throughout the exercise. Do 20 repetitions and add 10 as you become stronger.
Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 16 exercises that can help you reduce belly fat faster than you thought it would take:
Hi Jade, it seems like this would be a good alternative (feel free to drink up the leftover milk ;)). As long as your meals are well balanced, you should be good to go, maybe add a piece of fruit to the mix. Also, whenever you have the option to eat unprocessed foods, that’s definitely what I would recommend and the goal behind this 7-day meal plan…
Why does HIIT training work better than conventional cardio for fat loss? When you do cardio at the same pace, your body adjusts itself to the workload and tries to conserve calories. (After all, your body doesn't know how long or hard you plan to work out.) Interval training forces your body to burn more calories -- and tap into fat stores -- because it has no choice. Science says so: One study at Laval University found people who performed HIIT cardio lost nine times more fat than people who performed moderate cardio at a consistent speed.
10. Reevaluate your goal weight. First, congratulate yourself on getting to this point. Losing weight is not easy, and you’ve already accomplished a great deal—so enjoy your success. The next step is to ask yourself if the “magic” number on the scale is really the best weight for you. Perhaps you’ve lost fat and gained a lot of muscle; your new hard body might be healthier and happier with a few more pounds on it. Many people want to weigh the same as they did in high school or college. What if you’re much more fit and muscular now than you were in those days? You may realize that the number on the scale today is perfect for you.

Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a cherry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.


There are different types of HIIT but an easy one to begin with is to simply warm up for 3 minutes on an elliptical machine or by walking.  Then work out for 30 seconds so that at the end of the exercise you feel satisfied.  Reduce the speed to slow down to a moderate pace.  Do this 7 more times or for total 8 intervals. Start with one interval and as your body is ready to take more increase the intervals.  Studies show that HIIT to be the absolute premier cardio for weight loss and optimal health as compared to longer, traditional cardio.


Fiber works its weight loss magic in multiple ways. It helps you feel fuller, longer so eating fiber-rich foods is the dieting equivalent of working smarter, not harder. Plus, fiber takes a long time to digest, so fiber-rich foods don’t cause spikes in blood sugar that can send your insulin levels soaring. On the other hand, when you eat the so-called bad carbs (the refined or sugary ones that lack fiber), you may wind up with an insulin response that promotes fat storage. The takeaway: More fiber equals less fat storage.

Hi Isabella, I love this menu and will try it effective tomorrow. But I do have a question since this is my first diet ever!! I am currently doing a high intense workout (orangetheory)4 days a week. And I go to the gym 6 days a week and lift weights. As of right now I take a protein shake in the morning before workout and a pre-workout drink along with vitamins, after my workout I take another protein shake. Do I need to stop or slow down with these protein shakes while doing this diet? I need to lose these extra pounds(midsection) I gain asap. I’m 5’6 150lbs with a belly. Please help me! Thank you so much in advance. 🙂

I have a quick question…I work in a dental office so there is no way to have that second meal with protein and veggies while I’m at work. What should I replace it with? Needs to be something I’m able to eat on the run between patients such as a nutrition bar/nuts something like that. Maybe even a protein shake would work but I’m not sure I can have that twice a day on this. Thank you so much!


3. Exercise Ball Crunch: This is one of the most effective ways to strengthen and flatten abs.  Studies show this exercise is 40% more effective than regular ab crunches as it targets smaller muscles for flat toned abs including the oblique’s for a small waist and the outermost muscles that your typical ab crunch may miss.  To begin, lie down on the ball positioning it under the lower back.  Place arms behind your head.  Tighten your abs as you lift your torso off the ball while keeping the ball stable.  Lower back down and repeat 15 times with 1-3 sets.
My main question is, are the results from this meal plan based on combination of foods? do we get the same results if we take a certain food from one meal and combine it with a food from another? Also, with the exception of the the last few days, I train very often. I usually do heavy weight lifting anywhere from 4 to 6 times a week. My primary reason for wanting to follow this is to help improve my muscle tone. Is this plan appropriate for someone who trains as often as i do?
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.
All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (e.g., eggs, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down without sacrifice.
Leafy green vegetables like spinach, cabbage, and broccoli not only provide substantial amounts of fibre to your diet, they also offer many essential vitamins and minerals that can help counteract the bloat-inducing effects of sodium. Make green veggies a regular part of your diet to boost metabolism, cleanse your colon and prevent gaining belly fat.
Hi!!! So this is Day 1 of this meal plan! I have lost a total of 90lbs and kept it off for 4 years but this past year I have gained 20lbs. I have continued to workout 5 days a week but my diet was not consistent. Although my diet was full of nutritious and healthy foods my portions were out of control; my excuse “I worked out so I can have 4tbs of peanut butter”. Even though I have continued my workout routines, you can’t out-train a bad diet. When I came across this meal plan, I knew this is what I needed to jump start my weight loss again and take control of my portions. I would love to stick with this for a month and see my progress!
Acai had a major health food moment, thanks to the incredibly delicious acai bowl, which is basically a super thick acai berry smoothie mixed with nuts, oatmeal, and fresh fruit. But not only does acai cost a lot more than other berries, it doesn’t quite live up to all of its hype. “Acai has been touted for many benefits, including aiding in weight loss, but there is no evidence that this berry will have you shedding pounds,” says Amidor. Find out exactly what food to buy at the supermarket to lose weight.
And they say you can’t eat like a pig and slim down. Scientists at Kyoto University found bacon is a great source of the hormone coenzyme Q1, which spikes up your metabolism when combined with a brisk walk. And here’s the best bit: the study showed eating six rashers of bacon an hour before your stroll to the office will double the fat burn. There’s no need to ration your rashers.

Watching that extra junk around your trunk turn your body into a full-blown Buddha belly puts you at an increased risk for heart disease, diabetes, and early death. Luckily, losing the weight doesn’t have to take forever; with these 22 belly fat-fighting tips, you can shave two inches off your waistline in as little as two weeks. Think your age will stand in the way of your weight loss? The 20 Ways to Lose Your Belly When You’re Older will help folks of any age get on track to their best body ever.
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