Healthy Eating Plan vs. Dieting-Which One Do You Like?

When it comes to losing weight and keeping it off, a healthy eating plan trumps dieting every time. Why? Because nutritious eating is a lifestyle change whereas dieting is short-lived. If you’re torn between going on a diet and following a healthy eating plan, here are some reasons to choose the latter.


A Healthy Eating Plan Helps You Learn About Nutrition
Losing weight is not just about looking good in a pair of jeans; it’s also about improving your overall health. Diets that suggest you drink only liquids or eliminate carbohydrates or fats are hogwash. Our bodies are fueled by the nutrients in the foods we eat. Any diet that requires you to eliminate some of the most important foods will ruin your health.


Poor nutritional health contributes to diabetes, heart disease, osteoporosis, cancer and other life altering health conditions. Most of the foods marketed by manufacturers as “healthy” aren’t healthy at all. Nope. Not even a little bit.


If you don’t know what to look for, it’s easy to believe that frozen dinners, nutritional shakes, snack bars and other processed foods are alright to eat. When you opt for a healthy eating plan instead of a “diet,” you learn to make every calorie count by choosing foods that give you the best nutritional bang for your efforts.


Diets are Restrictive, Time Consuming and Confusing
Measuring food, counting calories and reading labels are time-sucks you can do without. Healthy foods are low in calories so there’s no reason to measure (although you still need to eat sensibly), use charts or count calories. Seriously, who has time to do this stuff? I certainly don’t, and I’m guessing you don’t either.


This diet tells you to sip shakes all day. That diet tells you to do away with all fats. Another diet advises you to kick carbs to the curb. And finally, you’re roped into believing that eating frozen diet meals for the rest of your life is A-O-kay. Confusing, right? Unlike a traditional diet, there is nothing restrictive or perplexing about a healthy eating plan.


When you learn which foods are actually good for you, you can use them to create healthier versions of the foods you love. Take for instance the blueberry pancake recipe I sent out in one of my newsletters. Instead of using white flour or pancake mix, the recipe creator used rolled oats and a few other healthy ingredients.


Once you learn how make nutritious meals with the foods that make you weak in the knees, you will never feel restricted in what you can eat.


A Healthy Diet Produces Long-term Results
Most diets are considered “fad diets” for a reason. They don’t stick around because they are just not realistic for long-term use. I mean c’mon. How long do you think you’ll be able to adhere to a juice only diet? Even if you do manage to shed a few pounds, more often than not, you’ll gain the weight back.


We won’t even discuss the nutritional deficiencies you may face when you follow diets that prohibit (or severely limit) carbohydrates, fats, and other essential foods. Your health is your most precious asset. Protect it at all costs. Following a healthy eating plan is the best way to enjoy permanent weight loss results without sacrificing your health.


Let the Diet Solution Program teach you how to drown out the fad diet noise so you can feel confident in your ability to lose weight for good. A healthy eating plan doesn’t consist of a diet that tells you not to eat fruits and vegetables, find out why!

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Why You’ll Never Lose Belly Flab by Counting Calories

If you’re counting calories to lose belly flab, stop the madness! Calorie counting is time consuming, depressing and completely unnecessary. Don’t get too excited though. Just because you don’t need to count calories, doesn’t give you a free pass to pig-out on pizza and French fries whenever you want. You still have to be mindful of what you eat.


Here’s the thing: when you eat a bunch of processed junk, not only are you loading up on toxins, you’re taking in way more calories than your body can use. What do you think happens to all of those extra calories? Bingo. They get stored in your body as fat.


Even if you exercise regularly, eating a bunch of nonsense foods will make it tough to create the kind of calorie deficit you need to get rid of the blubber around your midsection. If you really want to burn enough calories for killer abs, fill your diet with natural foods that contain protein, healthy fats and fiber.


When I say “natural foods,” I mean foods that have not been processed or filled with unhealthy additives. Natural foods are low in calories; if you stick to reasonable portion sizes during your meals and snacks, you won’t have to spend the rest of your existence keeping tabs on your caloric intake.


Healthy Sources of Dietary Fat
Dietary fat catches a lot of flack and is often accused of being the culprit of heart disease. This is absolutely not the case; fat is not the enemy. In fact, any good eating plan should include fat from quality sources like olive oil, fish oil, nuts, seeds, unrefined coconut oil, organic raw butter, avocados and natural grass-fed beef.


Healthy fats help with nutrient absorption and can improve the health of your heart. Also, fat helps you feel satiated. When you add it to your meals, you are less likely to overindulge.


Healthy Carbohydrate Sources
If most of the carbohydrates in your diet come from refined sources like white bread, pasta, baked goods, processed snacks and sugar, you can forget about losing stomach flab. These types of foods absorb quickly in the body and trigger the rapid release of insulin. When insulin is released too fast, it can give you the munchies shortly after you’ve already eaten.


The bulk of your carbohydrates should come from complex sources like vegetables, beans, legumes and fruits. These foods are rich in fiber so they digest slowly and keep you full much longer than refined carbs.


Healthy Sources of Protein
Protein triggers the release of a hormone called glucagon, which acts as an appetite suppressant. In fact, studies suggest that diets rich in protein can enhance fat loss when it is combined with the proper amounts of exercise. Eat nuts, legumes, grass-fed beef, free range poultry and organic eggs to get enough protein in your diet.


You don’t have to count calories to lose flab in your midsection. Simply dump the processed foods and replace them with natural foods that are rich in protein, healthy fat and complex carbohydrates. Of course, if you want consistent weight loss results, you have to exercise regularly.


Weight loss doesn’t have to be a lifelong struggle. The Diet Solution Program will get you on the right track and keep you there. Watch my video for a quick overview of how we can help you lose belly flab and stop counting calories.

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Need Calcium? A Dairy-Free Diet Can Deliver

Believe it or not, a dairy-free diet will do your body much better than one that contains milk.


From growth hormones, to antibiotics, to pasteurization, to homogenization – there are so many things wrong with the milk nowadays. I could go on for hours about the damage drinking milk can do to your health. This is why I advise people to stay away from the stuff.


The Truth About Dairy and Calcium
I know exactly what you’re thinking. “If I follow a dairy-free diet, how will I get enough calcium to keep my bones from crumbling out from under me?”


The answer is quite simple. Load your plate with veggies, and make your mamma proud by actually eating them. People think I’m nuts when I tell them veggies are a much better source of calcium than dairy. After all, the “big-wigs” who can afford multimillion dollar dairy campaigns say otherwise – and who am I to challenge them?


It’s like this: I’ve always given it to you straight, and I’m not about to hold back now. Contrary to what you were taught, milk does not hold the monopoly on calcium. I repeat. Milk does NOT hold the monopoly on calcium. In fact, milk is not even an adequate source of calcium.


By the time manufacturers finish pasteurizing, homogenizing, enriching, fluffing, stuffing and whatever else they do to prepare milk for the marketplace, a lot of the calcium is unusable by the body. This could be one of the reasons why osteoporosis is on the rise. I won’t even get started on the other ailments drinking milk can cause.


Veggies That Offer Calcium
Veggies that contain calcium are abundant – so there are bound to be some you can’t get enough of. All green leafy vegetables are rich in calcium. Some other veggies that contain this nutrient include cauliflower, green beans, onions, okra, chickpeas, black beans and avocados. This is just a short list. There are plenty of other calcium-rich vegetables out there.


Here’s a plus. Veggies are naturally low in calories. If you really want to see that fat fade into oblivion, replace the dairy in your diet with some of the veggies listed above. FYI, Acid-forming foods like soda, sugar, coffee and artificial sweeteners rob your body of calcium. Avoiding these foods will make more calcium available for your bones.


What About Organic Milk?
I don’t advocate drinking milk. However, if you have to have it, stick with “certified” organic. The standards for producing organic milk are more stringent than the rules for producing conventional milk. Organic farmers are required by law to raise their dairy cows using all natural methods. This makes organic milk a little better to drink (I didn’t say it was healthy).


The problem with organic milk is that it is processed the same way as conventional milk. This means, your body still won’t be able to digest a large portion of the calcium. However, when you opt for organic milk instead of regular milk, your liver won’t have to filter out the antibiotics and growth hormones used to raise conventional dairy cows.


Don’t spend another day in the dark about nutrition and watch this video to see why you can live a happy and healthy life with a dairy free diet. Let The Diet Solution Program arm you with the information you need for good health.

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Diet Solution Recipes Roundup

If you’re a regular reader of this blog, you know how I love to get my claws (and mouth) on healthy Diet Solution recipes. I get a lot of the cool recipes from generous DSP followers. I also thumb through cookbooks, surf the Internet and do a lot of experimenting in the kitchen. When I get a hold of delicious recipes, I’m always excited to share them with you.


I’ve sent out recipes in my newsletters, published them in my books, and posted them here on this site. If you’re short on time and you don’t want to dig through tons of recipes, today’s your lucky day. Here’s a quick roundup of some favorites.


Healthy French Toast

• 2 slices of sprouted grain, rice or spelt bread
• 2 eggs
• 1 tablespoon of real butter
• maple syrup
• cinnamon

Mix the eggs in a bowl. Dip the bread in the egg mixture and generously coat both sides. Heat a pan on a low to medium setting and add the butter. After the butter melts, add the coated bread. Cook the bread for 3 to 4 minutes on each side. Top with cinnamon and maple syrup.


Mediterranean Roast Turkey


(Andrea, a DSP member)

• 1 large chopped onion
• 2 tablespoons freshly squeezed lemon juice
• 1/2 cup pitted and copped kalamata olives
• 1 1/2 teaspoon minced garlic (bottled)
• 1/2 cup of julienne-cut, oil-packed, sun-dried tomato halves (drained)
• 1/2 teaspoon sea salt
• 3 tablespoons arrowroot powder
• 1 teaspoon Greek seasoning mix
• 1 trimmed, boneless turkey breast
• 1/2 cup fat-free, low-sodium chicken broth
• 1/4 teaspoon freshly ground black pepper

Combine turkey, onion, lemon juice, garlic, tomatoes, sea salt, seasoning mix, olives and pepper in a crock pot. Pour in 1/4 cup of chicken broth and let the ingredients cook for 7 hours. Combine the arrowroot and the rest of the chicken broth in a small bowl and whisk until it’s smooth. Add the mixture to the crock pot. Cover the pot and cook on low for 30 more minutes. Slice the turkey breast after it’s cooked.


Tomato and Cucumber Salad


(Annie, a DSP member)

• 5 diced tomatoes
• 1 onion, finely chopped
• 1 chopped green pepper
• 1 sliced cucumber
• handful of chopped basil
• handful of chopped parsley
• 6 chopped garlic cloves (optional)
• sea salt
• pepper

Mix all the ingredients in a bowl and season with sea salt and pepper.


Cilantro Marinade


(Sally Fallon, Nourishing Traditions)

• handful of chopped cilantro leaves
• 3 minced garlic cloves
• 1/4 cup olive oil
• 1/4 teaspoon ground black pepper
• juice from a lemon

Mix all of the ingredients together in a bowl.


Basic Salad Dressing

• 1 teaspoon of smooth or grainy Dijon mustard
• 1/2 cup olive oil
• 1 tablespoon flaxseed oil
• 1 1/4 tablespoon wine vinegar

Add mustard and vinegar in a bowl and whisk. Slowly stream in the olive oil and continue to whisk until the oil is emulsified. Whisk in the flaxseed oil. Serve immediately.


These Diet Solution recipes are absolutely delish and approved for a healthy meal plan. Try them out and let me know what you think!


Don’t wait another day to get a healthy lease on life. Let The Diet Solution Program help you achieve your weight loss goals. Learn a little more about our program and join our community where you’ll find many more Diet Solution recipes from me, our staff, and our members.

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Diet Plans to Lose Weight Should Not Be Complicated

With all of the conflicting information about nutrition, it’s no wonder people give up on their diet plans to lose weight after only a few days. Dropping weight can feel like an uphill climb, but it doesn’t have to be this way. Don’t let others make the process more complicated than it actually is.


Don’t get me wrong, losing flab certainly has it challenges (trust me, I’ve been there). I’m simply saying if you’re armed with the right information, slimming down is not as hard as it seems. If you boot all the processed foods out of your diet and replace them with nutrient-dense, natural foods, you’ll lose weight and feel healthier before you know it.


Fresh Fruits and Vegetables
Adding a variety of fresh fruits and veggies to your daily diet can help you get the vitamins and minerals you need to support important functions of the body. For instance, calcium helps support bone health. Vitamin C helps the immune system thrive. B vitamins work to ease stress, and reduce the risk of cardiovascular disease. And vitamin A supports healthy vision and skin.


Fruits and vegetables are rich sources of complex carbohydrates and fiber. Carbs are important because they provide fuel for the body. Fiber regulates the bowels and expands in your stomach to help you stay full longer. The longer you stay full, the less you eat, and the more likely you are to drop body fat.


I have always been a supporter of free roaming chicken, grass fed meets, and whole organic eggs. It just makes sense.


Poultry and Beans
When you make beans and poultry a part of your regular diet, you are giving your body the protein it needs to maintain good health. Protein is referred to as the building block of the body for a reason. This nutrient is found almost everywhere in the body. Without it, you’ll face problems like fatigue, skin ulcers, sleeping difficulties, weakness and organ damage.


Skimping on the protein can also cause crankiness, depression, anxiety and other mental issues. Also, when you add this compound to your diet, you are less likely to overeat because it makes meals more satiating and helps control your appetite.


Lean Meats, Fish and Raw Nuts
Adding lean meats to your diet will ensure you get the iron you need to build hemoglobin and transport oxygen to the cells in your body. When you don’t get enough iron in your diet, your chances of suffering with iron deficient anemia increases. Symptoms of anemia can include fatigue, problems regulating the body temperature, headaches, dizziness and weakness.


The importance of fat in the diet is underrated. When you avoid eating healthy fats, you do your body a huge disservice. Healthy fats build the brain, provide the body with energy, help produce hormones, and provide cushion for your internal organs.


Fats also enable the body use vitamins more efficiently. Make fish and raw nuts staples in your diet so you can get some of the fats you need for good health.


If you rid your diet of processed junk and replace them with the foods listed above, you can shed unwanted pounds without frustration. The weight isn’t going to come off overnight, but it will eventually come off. Oh, and remember. No diet plan is complete or 100 percent successful without exercise.


If you don’t have a plan, trying to lose weight can be frustrating. Let The Diet Solution Program provide you with effective diet plans to lose weight.

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How To Make Your Own Diet Solution Recipes

Some people are intimidated by the idea of preparing healthy meals; so they either eat grilled chicken everyday, or they stick to the Diet Solution recipes listed on this site. Newsflash! These are not your only options for nutritious meals. Making your own healthy recipes is easier than you think. Simply start with the right ingredients and learn to channel your inner chef.


Choose Natural Ingredients
When you’re preparing your recipes, always use wholesome ingredients. With all of the different foods on the market, trying to determine what’s healthy and what’s not is kind of difficult. I have one rule that I follow – keep everything as natural as possible.


Natural foods include fresh produce, whole eggs, free-range poultry and lean meats. These foods are not processed and they do not contain trans-fats, preservatives or any of the other chemical additives that make them dangerous for human consumption.


Use Organic Fruits, Veggies and Meats Whenever Possible
Those of you who read my blog or follow the DSP program know where I stand with regard to organic foods. I choose organic meat, poultry and produce for my family because these foods don’t contain synthetic chemicals, sewer sludge or genetically engineered materials.


Besides, when I think about feeding my little one food that can potentially cause or contribute to life-altering conditions, it motivates me to buy organic every chance I get.


Despite what manufacturers say, your body was not designed to handle the toxins in processed foods.


Prepare Food Using the Right Kind of Oil
You’ll find a lot of recipes that require food to be sautéed, baked, fried or grilled. If you want to make your Diet Solution recipes as healthy as possible, forget about using shortening and vegetable oil. Instead, use olive oil, real butter or coconut oil–all organic of course. All of these oils are healthy and can add nutritional value to your meals.


Coconut oil is great for deep frying foods. Olive oil and real butter can be used for sautéing. If you try to deep fry your foods in olive oil or butter, you may set your kitchen on fire, so please, don’t do it! You can also use olive oil to coat your meats and vegetables before grilling or baking them.


Don’t Be Afraid to Experiment in the Kitchen
Recipes are not etched in concrete. You have every right to modify them by swapping out unhealthy ingredients for ingredients that are more nutritious. For instance, if you come across a recipe that calls for milk, you can make it healthier by replacing it with raw milk, almond milk, or coconut milk.


If you don’t like a particular food, or you want to give a recipe a different flavor, simply replace or eliminate the ingredients of your choice.  Also, don’t be afraid to get in the kitchen and use healthy ingredients to whip up a few original concoctions of your own. Chefs do it all the time. I’m definitely not a chef and I do it too.


Sometimes my self-created mixtures are a big hit and others times – not so much. The point is there are a lot of delicious, healthy recipes to be made; so get in that kitchen and start mixing! I’m always itching to try new foods. If you come up with a dish that you absolutely love, send me the recipe so I can taste test it.


You don’t have to deprive yourself of delicious meals to slim down with our Diet Solution recipes. Watch the video to find out some simple and basic ideas that are delicious and creative.  The Diet Solution Program will teach you how to eat hearty and still lose weight.

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Try a Wheat-Free Diet for Better Health

The gluten contained in wheat products can cause or contribute to digestive disorders and joint problems. If you suffer with these conditions, a wheat-free diet may be just what you need to relieve your uncomfortable symptoms. Need another reason to consider going wheatless? Kicking this food out of your eating plan can also help you drop those unwanted pounds (I thought that might get your attention).


Millet is commonly used as a wheat substitute for both gluten free and wheat free diets, as well as quinoa, brown rice, and sprouted grains.
A wheat-free diet is often confused with a gluten-free diet. Although wheat products contain gluten, these two types of diets are not the same thing. When you’re on a wheat-free diet, you simply eliminate all foods that contain wheat. When you follow a gluten-free diet, you not only give up wheat, you also eliminate barley and rye.


Digestive Problems and Wheat
Irritable bowel syndrome (IBS) can cause abdominal pain, bloating, gas, changes in bowel movements and cramping. People with IBS may be constipated one minute and have diarrhea the next. The urge to have a bowel movement can get so intense sometimes that it’s hard to control. Can you imagine being stuck in traffic feeling like this?


The symptoms of irritable bowel syndrome vary from person to person, and they can come and go. Gluten intolerance has been shown to produce or pronounce IBS symptoms. Since gluten is found in wheat, eliminating it from your diet can help reduce the symptoms.


You don’t have to have irritable bowel syndrome for wheat to cause digestive problems. When you eat wheat, it can clog up the intestines and make digestion difficult. A wheat-free diet can promote a healthy digestive tract by allowing food to flow through easier.


Go Wheatless and Drop a Few Pounds
Wheat is found in bread, pasta, baked goods, cereal, ice cream, gravies and other processed foods. These types of foods have no nutritional value and they make it hard for you to lose weight. On top of the empty calories you get when you load up on processed wheat products, you ingest all kinds of unhealthy chemical additives.


When you boot wheat out of your diet, there’s nothing left to eat but lean meats, fish, poultry, fruits, beans, nuts, legumes and vegetables. These foods are nutrient-dense and lower in calories than processed foods. When you opt for healthier foods, you automatically reduce your caloric intake, so you have an easier time slimming down.


Lose the Wheat to Reduce Joint Pain
Gluten can hinder your body’s natural defenses against joint pain caused by osteoporosis or osteoarthritis. If you have either of these conditions, a wheat-free diet may help reduce discomfort. Also, when you suffer from joint conditions, being overweight will amplify the pain. The weight loss you experience from a wheat-free diet will take some of the pressure off of your joints and help ease pain.


When you’ve been eating wheat all of your life, the thought of eliminating it from your diet can be scary. If going wheat-free is difficult for you, take small steps. Start off by cutting your intake by half. After you do this for a while, continue to reduce the amount of wheat you eat. Before you know it, you’ll be wheat-free and on the path to better health.


Want to get healthy, but don’t know where to begin? The Diet Solution Program can get you on the right path and keep you there. Our recipes are all friendly to a wheat-free diet, too.

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How Exercise to Help You Lose Weight

Do Plenty of Cardio
In order to lose one pound of fat you have to burn 3500 calories. It’s almost impossible to achieve this without doing cardiovascular exercises. Aim to get cardio (with an emphasis on high intensity interval training) five days a week. If you’re super busy (like most of us) and find it hard to squeeze cardio into your day, break your workouts up into chunks.


Here’s an example of how you can break your cardio workouts into manageable pieces:

• Run on a treadmill for 15 minutes when you wake up.
• Take a brisk 15 minute walk around the parking lot during your lunch break.
• Pop in a workout video and exercise for 15 to 30 minutes before dinner.
• Don’t feel like your only options for good cardio workouts are treadmills and exercise bikes. There’s nothing wrong with these machines, they work great. But if you do them all the time, they can get sort of humdrum. There are plenty of other ways to get your heart jumping. Some examples include kick boxing, mowing the lawn, gardening, jumping rope and swimming.

Pump a Little Iron
Many women avoid weights like the plague. They fear pumping iron will make them look bulky and masculine. This is absolutely not true. Unless you use some sort of performance-enhancing drug when you lift weights, the possibility of looking like the Hulk is slim.


When you build lean muscle tissue by lifting weights, it kicks your metabolism into high gear and helps you slim down. Keep in mind, the more lean muscle mass you have, the more calories your body will burn—even when you’re stretched out on the couch doing nothing (nice!).


Also, lean muscle mass is compact so it takes up less space than fat. Any lean muscle tissue you build lifting weights will tone your body and give you a streamlined physique. Ladies, if you really want to get in shape, put your fears of huskiness to rest and pump weights three times a week.


Sample Workout Plan to Get You Started
In one of my past newsletters, I talked about building a foundation by focusing on mastering the basics—lunges, squats, pushing, twisting and pulling. Do the below exercise back to back. After you do the entire circuit, repeat all five exercises two more times.

• Bodyweight squats – 10 to 20 repetitions
• Bodyweight lunges – 8 on each leg
• Modified pushups on your knees 10 to 15 repetitions
• Assisted pull ups – 10 repetitions
• Medicine ball or dumbbell woodchop – 10 repetitions per side
• As your fitness level increases, you can build on these exercises to make them more challenging by increasing resistance and making them more complex.

There’s nothing like waking up every morning looking and feeling your best. Anything less is unacceptable. Let The Diet Solution Program show you these tried and true methods that have been used by people all over the world to help them lose weight.

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How to Lose Belly Fat in 4 Simple Steps

Embarrassment is not the worst part of having a flabby midsection. That spare tire around you tummy can increase your risk of heart disease, stroke and diabetes (yikes!). Thankfully, you don’t need a complicated diet plan to learn how to lose belly fat. Stomach flab may be stubborn, but it’s no match for proper nutrition, hydration, exercise, and a can-do attitude.


Believe in Yourself
The way you feel about your ability to lose weight will play a major role in your success. If you’re plagued with self-doubt and negativity, you won’t see the point of sticking it out when things get tough. In order to achieve your weight loss goal, you must truly believe you have what it takes.


Losing weight is not just about vanity; it’s also about living healthy and feeling your best everyday. One thing that will help keep you in the right frame of mind is to think of your fat burning journey as a lifestyle change rather than a diet. If you focus on healthy living instead of dieting, you’ll maintain momentum and it will be easier to shut down those negative feelings.


Eat Nutritiously
Eating a healthy diet will keep your metabolism operating properly so you burn stomach fat more effectively. If your eating plan lacks essential carbohydrates, protein, healthy fat, vitamins and minerals, it’s not nutritious. To ensure you get adequate amounts of all of these nutrients, incorporate a variety of healthy, whole foods like vegetables, fruits, poultry, lean meats, raw nuts, legumes, beans, seeds and whole eggs into your diet.


As for counting calories to lose weight, I don’t do it. Don’t get me wrong, I’m very conscious about what I put into my body. However, I refuse to spend my life keeping tabs on every crumb I swallow. When I get hungry, I’m going to eat—and trust me, I won’t be thinking about calories while I’m doing it.


I’m living proof that if you eat the right foods, and stick to reasonable portion sizes, you can lose belly fat without counting a single calorie.


Drink Plenty of Water
Water is often overlooked in nutrition plans. But this element is crucial for burning fat and maintaining proper health. Water helps metabolize stored fat and rids the body of excess fat and toxins. Water also prevent bloating and constipation, and helps curb your appetite.


Most people underestimate how much water they need, so they don’t stay properly hydrated. For optimum health, drink half of your body weight in ounces of water daily. For example, if you weigh 200 pounds, you should drink at least 100 ounces of water per day.

Get Up and Exercise
When you start your healthy eating plan, you’ll automatically reduce your caloric intake and start to shed some weight. However, unless you add exercise into the mix, your metabolism will eventually slow down and ultimately reduce your ability to burn stomach fat.


There’s no way to target specific areas for fat loss. Crunches, sit-ups and other ab-specific exercises only work to tone the muscles. The only way to get the svelte tummy of your dreams is to burn the fat off. If you don’t, any muscle tone you achieve via abdominal exercises will be buried under the flab.


If you combine 30 to 60 minutes of moderate to intense cardiovascular activity with proper nutrition, the fat around your belly will melt like butter. If you’re out of shape, doing a 30 to 60 minute workout may be too much at first. It’s okay if you start off exercising for 5 or 10 minutes. Simply work your way up as your fitness level improves.


Don’t try to change your lifestyle overnight; Start by making small tweaks. In the beginning, you might try drinking more water, increasing your fresh vegetable intake and exercising three days a week. Once you get used to these adjustments, gradually build on them. Remember, small steps can lead to big results.


Sitting and wishing won’t help you get the trim tummy you’ve always wanted. Let the Diet Solution Program teach you how to lose belly fat and improve your overall health.

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Have You Ever Considered a Starvation Diet Plan for Weight Loss?

The less food you eat, the more weight you’ll lose, right? Sorry, but it just doesn’t work this way. If your idea of the perfect diet plan for weight loss is popping crackers and diuretics, you’re headed for disaster. Besides being downright miserable, a starvation diet can thwart your weight loss efforts and do some serious damage to your health.


Starving Slows the Fat Burning Process
Your body relies on the nutrients in food (real food, not saltines) for fuel. When you starve yourself, it senses the downward shift in your caloric intake and kicks into starvation mode. When this happens, your metabolism will slow down and your body will hold on to stored fat in order to conserve energy.


Lean muscle mass needs more energy to function than fat. Basically, the more lean muscle you have, the more calories you’ll burn. If you continue to starve yourself, your body will feed on your lean muscle tissue and make it even harder for you to lose weight.


Obviously, if you starve yourself long enough, you’ll have no choice but to lose weight. But the weight loss won’t be healthy, and it will show in your appearance. You’ll become emaciated and your body will start to look like an old bag of bones (not joking).


Starvation Diet Results Are Short-Lived
The weight lost from starvation diets almost always comes back. Starvation slows your metabolism down. And it can take months for it to return to normal. As soon as you start eating again, you’ll likely gain all of the weight you lost back, plus a few extra pounds. In the end, you’ll wind up bigger than you were before you started starving.


Starving Can Damage Your Health
When you go without food, you don’t get any of the essential nutrients needed for good health. This can result in fatigue, kidney failure, heart failure, gallstones, ulcers, hair loss, muscle weakness and osteoporosis. This is just a short list of the physical problems a starvation diet can cause. We haven’t even touched on the mental stuff yet.


It’s not uncommon for extremely calorie-restrictive dieters to struggle with depression, anger, indifference, memory loss, poor concentration, hallucinations and mood swings. Starvation can also increase your chances of suffering with eating disorders like bulimia and anorexia.


In essence, your health will be a mess if you try to lose weight by starving. The worst part about it is that some of the health issues that arise from starvation diets can cause irreversible damage to your body and require long-term hospitalization or lifelong medical care.


I’m not trying to scare you, but if you plan to turn starvation into a lifestyle, you’ll end up in a body bag way before your time. No amount of skinny is worth your life.


Don’t let the desperation to lose weight push you to go on a starvation diet. This type of diet can destroy your health and make weight loss harder to achieve. The healthiest way to drop unwanted pounds is to eat right, manage portion sizes and exercise.


Let The Diet Solution Program show you how a sensible diet plan for weight loss can work for you.

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How Resistance Training Can Help You Lose Weight?

Years ago, I took a long hard look at myself and thought: I need to lose weight because this pudgy body of mine is not going to work for me anymore. It took me a few tries to nail the nutrition side of things. But I knew that if I wanted to see steady weight loss results I needed to couple my healthy eating habits with exercise.


I do my fair share of cardio, but I also add resistance training to the mix because it helps me burn calories and keeps my body strong and svelte.


Benefits of Resistance Training
If you’re on a mission to lose weight, resistance training is vital because it increases the amount of lean muscle mass in the body. Why does this matter? Every pound of muscle you have accelerates the rate your body burns fat.


You can get resistance training from using dumbbells, weight machines, water bottles, soup cans and resistance bands. You can also use your own body weight as resistance by doing pushups, pull ups, squats, lunges and the like.


When you do only cardio exercises, your metabolism slows down as soon as your workout is over. When you add resistance training into the equation, your metabolism stays revved up long after your workout is over—even when you’re sitting on the couch like a hairball.


If you’re still not convinced that resistance training is important for weight loss, think about this. If two women are the same height and weight, and one of them has a body that’s mostly lean muscle while the other woman’s body is flabby, the woman with the lean muscle will look smaller. Why? Because muscle is compact and takes up less space in the body than fat.


I Don’t Want to Get Bulky
Some women shun the idea of resistance training because they have unrealistic fears of getting bulky. Most of the people who get husky either train specifically to gain bulk (professional bodybuilders for example) or they take performance-enhancing drugs.


General strength training is not, I repeat, is not going to make you bulky. The only thing it will do is make you stronger, leaner and shapelier. Isn’t this what you want?


Tips for Effective Resistance Training

• Do resistance training three times a week. Don’t overdo it. When you strength train, your muscles need time to recover. Ideally, you should rest one day between each resistance training session.
• Don’t lift too heavy or too light. Lifting weights that are too heavy can cause you to get injured, and weights that are too light won’t challenge your body.
• Use slow, controlled movements as opposed to rapid movements when you are doing resistance training exercises. If you lift weights too fast you will use momentum instead of strength to get through your repetitions, which can sabotage your efforts.
• When you lift the same amount of weights and do the same number of reps for weeks on end, your muscles get bored and progression slows down. Revamp your resistance training program every few weeks so that you continually see results.
• If you really want to see those pounds melt away, combine a quality resistance training program with a sensible diet and plenty of cardiovascular exercise.

Losing weight can improve the way you look and feel. Let The Diet Solution Program show you what you should do to lose weight.

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Need to Lose Weight and Fast – Should You Join a Gym?

There are a lot of good reasons to join a gym, but there are also some drawbacks.


Reasons You May Want to Join a Gym
Motivation-Everyone at the gym is there for one reason—to exercise. Being around people who share the same objective can motivate you to dig your heels in and get your workouts done. If going to the gym will encourage you to exercise regularly, then I say go for it!


No Distractions at Home- There is always something to do or someone who needs you at home. These distractions can easily take priority (in your mind) over exercising. When you do most of your workouts at the gym, the dishes, dinner, phone calls, laundry and anything else you “need” to do will just have to wait.


Access to Exercise Equipment and Fitness Classes- You don’t need much exercise equipment to get a good workout. However, doing the same old exercise videos and running on the same old treadmill can bore you to pieces. When you opt to workout in a gym, you have access to tons of equipment and a variety of fitness classes, so you rarely get bored.


Reasons You May Not Want to Join a Gym
You May Get Stuck in a Contract- Plenty of people join a gym and use their memberships religiously. Others start off with a boom and then fade away. If you are one of the faders and you sign a 12 month contract, you’ll be stuck paying for a year long membership that you never use. Basically, it will be a waste of money.


Fees are Continuous- Most contracted gym membership fees are collected via automatic bank draft. If you lose your job or run into financial hardships, there is no way to stop the gym from pulling money out of your account until your contract expires. If your finances are really messed up, the money the gym takes out of your account can cause overdraft charges and other financial hardships.


Overcrowding- Gyms are in the business of making money. The more members they have, the more money they make. These facilities can be pretty crowded during peak hours. If you hate crowds or are uncomfortable exercising around others, the gym atmosphere may not be for you.


Germy Equipment- Sweaty bodies and dirty hands—it’s no secret that the exercise equipment and locker rooms at gyms are stomping grounds for germs. Anytime you come into contact with germy equipment, you become vulnerable to illnesses and infections. If you are a germaphobe or slack about hand washing, you may be better off exercising at home.


Some Ways to Combat Gym Drawbacks
While it’s not necessary to join a gym to lose weight, some people thrive in this type of setting. If you’re not sure if a gym is right for you, go to a nearby facility and ask for a free trial membership. This will give you a chance to use the facility for a couple of weeks to see if joining is something you really want to do.


If you feel like a gym membership is what you need to get off your hump and exercise, negotiate with the fitness club to save a little cash. Some gyms will waive their registration fees or offer as much as 30 percent off membership prices–all you gotta’ do is ask.


If you detest the idea of being trapped in a contract, ask for a month to month membership. Most gyms don’t advertise the month to month thing because it eats into their profits. With this type of membership, you simply pay as you go. When you get sick of going, you can quit without paying any additional fees.


Your dream of losing weight is only a reach away. Watch this video to find out how the Diet Solution Program can help you when you need to lose weight and fast.

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Need to Lose Weight without Feeling Hungry?

“I need to lose weight but I’m sick of feeling hungry all the time,” is a common statement made by individuals who follow fly-by-night diets. If your diet leaves your stomach rumbling every hour on the hour, it’s time to make a change. I used to think that losing weight meant starving. It took me a while to accept the fact that I could actually eat heartily and still drop weight.

The time I spent starving in the name of losing weight was miserable. When I did manage to shed a few pounds, I would gain it all back in a matter of weeks. Sometimes I’d even gain a few extra pounds. Talk about depressing!

What I learned through years of research (and trial and error) is that when you follow a healthy eating plan, you can chow down until you’re full, and still see amazing weight loss results.

What Are Healthy Foods?

Healthy foods are not created in a factory of processed to death. If the food is dried, canned, frozen or filled with ingredients you can’t pronounce, stay away from it. Examples of healthy foods include fresh fish, naturally raised meats, legumes, seeds, organic poultry, organic whole eggs, raw nuts, and fresh fruit and vegetables.

How to Make Healthy Meals More Filling?

There’s nothing more dismal than dealing with hunger pangs all day. If your meals aren’t satisfying you, this is exactly what’s going to happen. Here are some tricks to make your meals more filling:

Add a source of quality protein and a source healthy fat (yes, fat) to each of your meals. Doing this makes meals more satiating and curbs hunger. Sources of healthy protein include natural meats, organic whole eggs, organic poultry and fish. Sources of healthy fat include avocados, fish, beans, raw nuts, coconut oil and olive oil.

Load your plate with veggies. It helps to divide your plate into three sections and fill the larger section with veggies. Leave the other two sections for meat and other foods. Veggies are full of fiber, so they expand in the stomach, digest slowly and keep you full longer.

Drink a glass of water before each meal and throughout the day. This will help you feel full faster and reduce hunger.

Examples of Healthy, Filling Meals and Snacks

Breakfast: 2 scrambled eggs, 1/3 cup of oatmeal with cinnamon and a small pear.

Snack: 1 medium apple, 1 cup of cucumber slices and 1 oz of raw nuts.

Lunch: 4 oz ground turkey, 1/2 cup of cooked brown rice, 8 oz carrot sticks, and a small green salad with vinegar and olive oil dressing.

Snack: 2 tablespoons of almond butter, 2 slices of rye crisp bread and 8 oz of celery sticks.

Dinner: 5 oz broiled halibut steak, 1/2 cup of green beans sautéed in garlic, small baked sweet potato and a small green salad with apple cider vinegar and olive oil dressing.

Diet plans that leave you hungry all the time (or even some of the time) are evil. Why not scrap the diet altogether and eat healthy instead? If you do it this way, you can eat delicious, filling foods and still lose weight.

Enough with the yo-yo dieting! Watch this video to find out how The Diet Solution Program can helps you when you need to lose weight.

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How Will Proper Nutrition Help You Lose Weight?

If you’ve tried diet after diet and you’re still hollering, “Please! Help me lose weight!” It’s because diets don’t work (obviously). Sure, they may help you drop a few pounds in the beginning, but the results are often short lived. Most diets require you to restrict your caloric intake to the point where your body is literally starving.


Not getting enough calories slows your metabolism down, causes the loss of lean muscle tissue, deprives you of the fuel you need to perform, and causes your body to hold on to stored fat for energy. In addition, diets are miserable, depressing, frustrating and not sustainable over the long term. Seriously, how long do you think you can survive off of grapefruits and cabbage?


Take it from a girl who has tried almost every diet on the market. Proper nutrition will give you better weight loss results than simply going on a diet. Here are three good reasons why.


Healthy Foods Are Naturally Low in Calories
Unlike processed junk, healthy foods like vegetables, fruits, legumes, beans naturally raised meats, organic poultry, raw nuts, seeds and organic eggs are naturally low in calories. When you eat reasonable portions of these foods, you automatically reduce your caloric intake and lose weight without feeling hungry, deprived or bitter.


There is so much nonsense in processed foods. When you eat them, your body doesn’t have a clue what to do with the calories; so they just get stored as fat. When you eat nutritious foods instead of processed junk, your body actually benefits from the calories so they are less likely to get stored as blubber.


Proper Nutrition Helps Fuel Your Body
All nutritious (and I mean truly nutritious) eating plans will allow plenty of fresh vegetables, fruits and beans in the diet. These foods provide the healthy carbohydrates you need to fuel your body and keep your metabolism performing properly.


If you come across a diet that tells you not to eat healthy carbohydrates, run away from it as fast as you can. Your body absolutely has to have healthy carbohydrates (healthy being the operative word) to survive.


Eating Healthy to Burn Fat
Here’s some great news. Healthy diets that include protein can help you build lean muscle tissue, which can kick your metabolism into high gear. This is definitely a plus if you want to send that double chin packing.


When you eat protein rich foods, your body releases a hormone that helps you burn fat. Protein also helps make meals more satiating so you eat less (bring on the protein, baby). Some nutritious protein sources include naturally raised lean meats, organic poultry, beans, raw nuts and whole organic eggs.


Why put yourself through the drama of dieting just to be disappointed with the end results? Healthy eating is a much better option for dropping unwanted pounds. Remember though, nutritious eating is just one part of the weight loss puzzle. If you want to keep those results coming, get plenty of exercise and drink lots of water.


If you are serious about losing weight, watch this video to learn some of the things that help will help you lose weight and keep it off.

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Avoid These Food To Lose Weight

People get excited about a lot of things, but I have never in my life met anyone who’s thrilled about being overweight. I have however, met folks who are sick of the up and down rollercoaster of so-called healthy meal plans to lose weight. Rather than deal with more dieting disappointments, some of these people conclude that living “large” is simply in the cards for them.


Throwing your hands up in defeat and deciding to spend the rest of your days (unhappily) overweight is no way to live. A decision like this can beat your self-esteem into the ground and shave years off of your life. Come on, you owe yourself and your loved ones so much more than this.


There’s no magic formula to losing weight – if there were, everybody and their mama would be slim. The best way to achieve successful weight loss results is to know what types of foods to keep out of your diet.


Just Say “No” to Processed Foods
Processed foods are cheap, convenient and easy to prepare. Unfortunately, these foods are bad for your health. Of course, you’d never know this by watching those hyped up television ads. Since manufacturers aren’t going to give you the dirty on the ingredients they use in processed foods, I’ll gladly do it for them.


Let’s start with trans fat. This ingredient lowers good cholesterol, raises bad cholesterol, and can increase your risk of cardiovascular disease. Considering heart disease is one of the leading killers of men and women, trans fat is one ingredient you want to steer clear of.


If you’re wondering where that double chin came from, the high fructose corn syrup used in some of your favorite processed foods may be partially to blame. This ingredient has been getting a lot of press lately because it is believed to be a major player in the rising obesity epidemic.


Don’t even get me started on the chemicals manufacturers use in processed foods. If I tried to name some of these chemicals, I’d be tongue tied for days. Besides, you’d probably think I was reading the label on a can of bug spray instead of the ingredients in your favorite microwavable meal.


Send Sugar Packing
The average person consumes about 150 pounds of sugar per year. When you think about the fact that sugar is in almost everything, it’s easy to eat tons of this stuff without even realizing it. So what’s the big deal? There isn’t enough time in the day for me to tell you about all the damage sugar can do to your health. However, I can give you a quick rundown.


Sugar contains nothing but empty calories. When you eat this stuff, a large portion of it gets stored in the body as fat. If your goal is to slim down, being heavy-handed with the sugar isn’t going to help. This is not even the worst of it. Sugar can also depress the immune system, feed cancer cells, contribute to heart disease, raise your risk of osteoporosis and make you look decrepit.


Give Artificial Sweeteners the Boot
Before you run out and stock your fridge with a bunch of those zero-calorie diet drinks, there’s something you should know. The artificial sweeteners used in diet drinks and other low-calorie products are lab-created. Yep. You heard me right – mixed up in a lab like something out of a Frankenstein movie.


These chemical sweeteners can cause or contribute to a laundry list of neuropsychiatric disorders and chronic illnesses – depression, anxiety, migraines, mood changes, panic attacks, vertigo, memory loss, Alzheimer’s, brain tumors – should I go on? And if you think you’re going to shed a few pounds using artificial sweeteners, think again. These sweeteners stimulate your appetite and make you eat more food.


When you’ve tried diet after diet and not one of them delivers results, it can certainly make you want to give up. But you owe it to yourself and to your family to live the healthiest life possible. Processed foods, sugar and artificial sweeteners are the main culprits of weight gain. When you eliminate these foods from your diet, you greatly improve your chance of losing weight.


Make dieting disappointment a thing of the past. Let the Diet Solution Program arm you with the tools you need to create effective healthy meal plans to lose weight and live healthier. Discover how the Diet Solution Program can help you lose weight HERE

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