[…] protein + 1 cup veggies example 1) Grilled chicken breast with asparagus example 2) Baked tilapia with broccoli topped with seasoned extra virgin olive oil example 3) Sardines served with mixed greens salad Meal 3 4 oz. protein + 1 healthy carbohydrate (+ 1 cup veggies: optional) option 1: 1 can tuna (in water) with 1/2 yam, and 2 tbsp. salsa option 2:Grilled tofu with 1/2 cup brown rice and 10-12 walnuts option 3: kidney beans with 1/2 cup quinoa&1/2 sliced avocado Meal 4 option 1: 1 scoop protein powder + water or almond milk option 2: 1 cup carrots or celery + 2 tbsp. hummus (see recipe HERE ) option 3: 1 apple + 1 tbsp. natural nut butter Meal 5 4 oz. protein + 1-2 cup veggies example 1) 2 cups mixed greens + grilled chicken or turkey example 2) lean beefburger + sauteed veggies (carrots, onions, peppers) example 3) chickpeassalad (with peppers, mushrooms, parsley, lemon juice, etc.) Meal 6 (optional) option 1: 1/2 cup cottage cheese + cinnamon option 2: 1/2plain natural yogurt + cinnamon (you can add stevia for sweetness) option 2: scoop of your favorite protein powder with water or almond milk TIPS Caloric intake: This meal plan contains approximately 1500-1600 calories. In order to customize it, calculate your daily caloricrequirements with the calorie calculator and make the necessary adjustments (ex. For the original version including any supplementary images or video, visit http://myfitstation.wpengine.com/2013/01/14/the-7-day-shredding-meal-plan/ […]
According to the United States Department of Agriculture, a half-cup of granola has anywhere between 200 and 300 calories, 12 to 16 grams of sugar, 3 to 15 grams of fat (depending on low-fat options), and nearly 40 grams of carbs. Plus, granola is usually mixed with something, like yogurt or fruit, which only increases its caloric value. “Although you may think starting your day with a bowl of granola is the healthy thing to do, the calories can easily add up to over 600 calories, just at breakfast,” says Toby Amidor, MS, RD nutrition expert and author of the Greek Yogurt Kitchen.

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.

Loaded with antioxidants and other essential nutrients, mushrooms are a great food to eat when trying to slim down. They are low in calories yet high in water, and an excellent source of vitamin D. Low levels of vitamin D has been linked to abdominal obesity. The types of protein found in mushrooms have been shown to reduce hunger and promote fullness, which may help you avoid consuming extra calories later. Read - M-plan for weight loss: All you need to know about the mushroom diet to reduce belly fat fast


Dairy products contain varying amounts of lactose (milk sugar), which slows down weight loss. What’s more, part of the protein in milk generates a significant insulin response, which can have the same effect. Consequently, cutting back on dairy products may accelerate weight loss. This applies especially to dairy products typically lacking in fat, such as regular milk and various yogurts, but be careful with full-fat dairy such as cream and cheese all the same. And don’t forget whey protein powder, which is pure milk protein.
There’s a reason everyone harps on about protein: Not only does it help keep you full, but it’s also responsible for repairing the tiny tears caused by strength training in your muscles. This helps them grow bigger and stronger, nudging out body fat in the process. As a general rule of thumb, aim to get at least 70 grams of protein throughout the day, says Dr. Cheskin. (These high-protein foods can help you reach that goal.)
Keep your weight training routine exactly the same. While the common belief is that you need high repetitions and lighter weights to burn fat and tone up, this is false. High-rep training burns no more fat than lifting heavy. When cutting body fat, you want to maintain as much muscle as possible, so to do this, stick with the same routine you used to build the muscle in the first place. Don't spend too much time on certain body parts either -- the notion that you can spot reduce fat through exercise is also a myth.

Nuts, the second food to watch, contain a fair amount of carbohydrate, and it’s very easy to unwittingly scarf down large quantities. Cashew nuts are among the worst carb-wise – you’ll find that they contain around 20% carbohydrate by weight. For someone following a strict keto diet with a 20 grams of carbs per day allowance, this means that consuming 100 grams (which happens in a flash!) will have filled their daily quota. Peanuts tend to be around 10-15% carbohydrate – not putting them in the clear either.
The researchers hypothesize that participants who abstained from animal products dropped significantly more pounds since plant-based foods include loads of filling fiber and slow-to-digest complex carbs. Though more research is needed to confirm these results, the study authors write, "Vegetarian diets appeared to have significant benefits on weight reduction compared to non-vegetarian diets."
I’m in favor of any program that promotes whole foods over hyper-processed fare, and this is one thing the popular diet plans can agree on. Overly processed foods have been linked to weight gain, perhaps because many unhealthy packaged foods (think: potato chips, ice cream, frozen pizza, cookies and the like) lack the fiber found in many whole foods, including vegetables. Fiber helps fill us up, and research suggests that by simply adding more fiber to your menu, you can lose weight nearly as well as a more complicated approach. Consistently choosing whole foods is one way to do this.
At any given time, there are dozens of weight-loss hypes in the marketplace that claim to take off 10 pounds in 10 days, or whatever. Desperation can tempt us to try anything — from "clean eating" to cutting out food groups entirely. Keep in mind: Just because an avocado-kale-salad dripping in coconut oil is deemed "clean" by a so-called "expert" on your Instagram feed does not make it an unlimited food. Moral of the story? Avoid fads, eat real food, watch some Netflix, and unwind (perhaps with a glass of wine in hand). Now that's my kind of detox.
If you don’t have an established exercise routine, simply walking is the best first step toward weight loss. “Walking is a pretty good entry point for people,” says Gagliardi. This is particularly true if you have been out of the gym for a while and want to ease back into a workout routine. One small study published in The Journal of Exercise Nutrition & Biochemistry found that obese women who did a walking program for 50 to 70 minutes three days per week for 12 weeks significantly slashed their visceral fat compared to a sedentary control group.
After reading the book my only comment is Dr Ian Smith Super Shred is tough! I am using it as a great jump start program. Time will tell if it is effective. I have several issues with the program. The wake time coupled with the eating times are not easily followed if you work and have a family. I would ask that the time tables are adjusted for those who work to ensure success. Thank you.
Conversely, the more food in front of you, the more you’ll eat—regardless of how hungry you are. So instead of using regular dinner plates that range these days from 10 to 14 inches (making them look empty if they’re not heaped with food), serve your main course on salad plates (about 7 to 9 inches wide). Instead of 16-ounce glasses and oversized coffee mugs, return to the old days of 8-ounce glasses and 6-ounce coffee cups.

That’s good to hear! Coke is definitely not something that I would recommend on this meal plan (or any meal plan for that matter), however, I do believe that everybody needs to do their best and take health and fitness one step at the time. It can be difficult to change all of our bad habits all at once, and it sounds like you are doing pretty well and getting some nice results already. So keep doing your best while slowly creating new habits that you can actually stick to. Perhaps you can try drinking some mineral water with a splash of citrus with your meals instead, wine might actually be better for you than coca cola too! 🙂
Based on my experience in nutrition counseling, most of us tend to snack on foods that aren’t nutrient-dense, but are high in calories. For example, skipping sugary beverages is often the easiest way to lose weight faster. You don’t feel full from drinks — even the ones that do contain calories — so swapping those out for sparkling water or unsweetened tea and coffee is the best place to start. Other major culprits often come in refined grains like cereals, chips, crackers, and cookies.
If you’ve been eating fast food for years, get real about your approach: You’re probably not going to stick to an organic, gluten-free, paleo overhaul for very long. "You want to change as little as possible to create calorie deficit," says Dr. Seltzer, who insists the best way to support sustainable weight loss is to incorporate small changes into existing habits. So instead of giving up your daily BLT bagels in favor of an egg-white wrap, try ordering your sandwich on a lighter English muffin. Or say you eat a snack bar every afternoon: Swap your 300-calorie bar for a 150-calorie alternative. "Your brain will feel the same way about it, so you won’t feel deprived," he says.

Then, when you weigh yourself, do it at the same time every day so you eliminate variables. (I weigh myself as soon as I get out of bed.) While you won't lose weight every day, you should notice a downward trend, and if you don't, you need to adjust accordingly. Look back on what you've eaten and how you've exercised and determine where you've gone wrong.

Thanks for replying so quick what I meant was I used to eat small meals but just 3 sometimes not too healthy but I didn’t eat as much as now and really didn’t feel hungry before but I’m just starting to eat really healthy to loose like 10 lbs. I can loose weight quick but gain it back because I indulge myself in sweets. My family is big and I’m always making cakes and all kinds of desserts for them and for myself that’s where I can control my self but I just started this diet and hopefully I can change my eating habits and later my family’s as well


You already know to get your dressing on the side because restaurants tend to drown salads with too much. But instead of pouring it on or even dipping the leaves in, do the “fork dip.” Stick the tongs of an empty fork into the dish of dressing before skewering any salad. You’ll be surprised by how much flavor you’ll get, but with way fewer calories. Next, check out these 30 tiny diet changes that can help you lose weight.
Gaspari lives by this rule. "In the weight room, I shorten my rest periods and use advanced techniques like supersets, compound sets, and dropsets to build muscle and burn fat. The key here is to keep training hard and heavy," he says. "Don't trick yourself into thinking that you have to use really light weights and high reps. If you put your mind to it, you can still train just as heavy at a fast pace."
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2. Cut out some carbs. A simple, short-term trick to losing weight is to cut back on carbs until you’re at your goal. Eat lean protein and vegetables at every meal and limit carbs to before and after your workouts, and you’ll probably see the scale shift rather quickly. Easy, low-carb meal ideas include egg-white omelettes with vegetables, Whey Protein Powder shakes made with water, salads with lean protein (chicken, tuna, or turkey), and grilled or broiled lean beef, poultry, or fish with vegetables.
Meghan, first thing: CONGRATS on your weight loss and new lifestyle! For many people, diet can be the trickiest part… I get where you’re coming from! It’s very common for people to overeat, there are many reasons why food can become comforting! Although we know how and what we “should” be eating, sometimes “life” (and our emotions) get in the way & sticking to a healthy and balanced diet can become a challenge. In my personal experience, I find that when things in my life get out of balance, whether I get stuck in a situation I don’t know how to handle or I feel trapped or unhappy in some aspect of my life: I tend to use food to comfort myself. Learning how to deal with life’s obstacles and creating a life that is fulfilling is crucial to weight loss in the long run! That being said, I believe that everybody can reach their goals while keeping in mind that our mindset is key to any achievement really! Enjoy fueling your body with healthy and vibrant foods & keep us posted on your progress 🙂
Chronic stress may increase levels of stress hormones such as cortisol in your body. This can cause increased hunger and result in weight gain. If you’re looking to lose weight, you should review possible ways to decrease or better handle excessive stress in your life. Although this often demands substantial changes, even altering small things – such as posture – may immediately affect your stress hormone levels, and perhaps your weight.
You can get a lot of valuable vitamins and nutrients from fruit. However, when you just drink the fruit juice, you lose out on the fiber from the actual fruit that fills you up. As Rachel Harvest, a registered dietitian affiliated with Tournesol Wellness in New York, told Cosmopolitan, “Even 100 percent juice is just empty calories and another blood sugar spike.” If you’re serious about losing weight, here are 10 weight-loss products that are worth your money.
Hi Andrea, although protein is an important factor in your diet, if you are looking to lose body fat, I highly recommend focusing on eating whole foods (real food).This means: veggies (a lot of them), nuts & seeds, lean protein, whole grains (brown rice, quinoa, bulgur, etc.), healthy fats (olive oil, fatty fish, avocado…) and let’s not forget water. You want to avoid processed foods and hidden sugars as well. I think that you are getting enough protein for you body weight and size, just make sure you don’t over do it with the HIITs, it takes your body at least 24-48 hours to recover from this type of intensive training. You might also want to try intermittent fasting to boost your fat loss and hold on to those hard earned muscles, you can watch this video for more info: http://www.youtube.com/watch?v=QRqAg4QHQTc

“We try not to vilify any food, except sugar,” added Dr. Aronne. “Having it as a treat is what sugar is for; it’s not meant to be the main part of your meal.” Yet added sugars in the form of sweeteners and syrups to flavor processed foods sees the average adult eating 20 teaspoons of hidden added sugar every day, or an extra 320 calories, according to the USDA’s recent nationwide food consumption survey. And then there’s sugar-sweetened beverages like sodas, sports drinks, juices and flavored coffees and teas stirred with empty calories. “The typical glass of orange juice has three oranges in it; that’s the calories of three oranges. But it’s easy to drink a glass of orange juice and still eat a number of other things,” added Dr. Aronne. “You’re better off just eating a single orange and feeling full.”
A different way of viewing weight loss identifies the problem as not one of consuming too many calories, but rather the way the body accumulates fat after consuming carbohydrates—in particular the role of the hormone insulin. When you eat a meal, carbohydrates from the food enter your bloodstream as glucose. In order to keep your blood sugar levels in check, your body always burns off this glucose before it burns off fat from a meal.
Leafy Greens – Help you feel satisfied longer, boost your metabolism and turn off your hunger receptors. You will eat less and lose more belly fat just by increasing your leafy greens! They’re low in calories and high in fiber, making them the perfect weight loss food. Not a fan? Try one of our yummy green smoothies. Examples include spinach, romaine lettuce, kale, bok choy, arugula, chard, and mustard greens.
Studies found that people who keep food diaries wind up eating about 15 percent less food than those who don’t. And, new research suggests logging what you eat is one of the most effective and easy ways to lose weight. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat.  Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss. Here are 50 easy ways to lose weight naturally.
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Frequent and sustained cardio training is one of the best ways to burn fat and boost metabolism. One of the best cardio exercises to perform is running, according to the American College of Sports Medicine, as it burns a high number of calories per hour and improves cardiovascular health. ACSM recommends training five days a week, with a minimum of 60 minutes per session.
Italiano: Perdere Peso, Español: bajar de peso, Deutsch: Abnehmen, Português: Perder Peso, Nederlands: Afvallen, Français: perdre du poids, Русский: сбросить вес, 中文: 减肥, Čeština: Jak zhubnout, Bahasa Indonesia: Menurunkan Berat Badan, 日本語: ダイエット, ไทย: ลดน้ำหนัก, Tiếng Việt: Giảm Cân, हिन्दी: वज़न कम करें (kaise vajan kam kare), 한국어: 체중 감량하는 법, Türkçe: Nasıl Kilo Verilir
Im just going to start this plan for a kick up the backside – I just wanted to comment that having been on my fitness journey for a couple of years now now ive read A LOT of stuff out there and met a LOAD of people in this industry BUT ive never seen a fitness professional so inspirational, involved and sensible as yourself. Thanks for the plan and your committment to your work – we’re all benefitting and very grateful 🙂
Hi, I am really interested in trying out your programme but I am allergic to eggs and I don’t find oats fill me up at all (they seem to go straight through me and I’m hungry again within an hour of eating them) so I’m not sure what to have for breakfast. I currently eat a low sugar muesli with greek yoghurt or 2 slices wholegrain bread toasted with avocado hummus or smoked salmon which I find really fills me up, could I still eat this on your plan? Many thanks
"When we’re lacking in sleep, our body’s hormones get thrown off balance which can impact our hunger levels the next day. We all have two hormones that affect our appetite: ghrelin and leptin. When we don’t get enough sleep, our ghrelin levels (the hormone that makes us feel hungry) rise, and our leptin levels (the hormone that makes us feel full) drop. This means that when we’re awake, we tend to eat more but feel less satisfied. Try going to bed a little earlier than usual to avoid this imbalance and remember to remove any distractions that might prevent you from nodding off."
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