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Quick easy weight loss.

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Quick & Easy Weight Loss
http://www.Your-Domain.com
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Quick & Easy Weight Loss
http://weightlossfastexpert.blogspot.co...
Quick & Easy Weight Loss
http://www.Your-Domain.com
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LEGAL NOTICE:
The Publisher has strived to be as accurate and co...
Quick & Easy Weight Loss
http://www.Your-Domain.com
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Table Of Contents
INTRODUCTION TO QUICK & EASY WEIGHT LOSS.........
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  1. 1. Quick & Easy Weight Loss http://www.Your-Domain.com - 1 - Quick & Easy Weight Loss http://weightlossfastexpert.blogspot.com/
  2. 2. Quick & Easy Weight Loss http://www.Your-Domain.com - 2 - LEGAL NOTICE: The Publisher has strived to be as accurate and complete as possible in the creation of this report, notwithstanding the fact that he does not warrant or represent at any time that the contents within are accurate due to the rapidly changing nature of the Internet. While all attempts have been made to verify information provided in this publication, the Publisher assumes no responsibility for errors, omissions, or contrary interpretation of the subject matter herein. Any perceived slights of specific persons, peoples, or organizations are unintentional. In practical advice books, like anything else in life, there are no guarantees of results. Readers are cautioned to use good judgement and to consult a physican prior to starting any weight loss or exercise program.
  3. 3. Quick & Easy Weight Loss http://www.Your-Domain.com - 3 - Table Of Contents INTRODUCTION TO QUICK & EASY WEIGHT LOSS........................................4 THE TRUTH ABOUT WHY YOU'RE OVERWEIGHT...........................................8 TURBO CHARGED METABOLISM...................................................................14 THE FOOD PYRAMID........................................................................................19 15 MINUTE MEAL PLANS.................................................................................24 QUICK FAT FLUSH ...........................................................................................37 20 MINUTE POWERHOUSE WORKOUTS........................................................41 FINAL WORDS...................................................................................................54
  4. 4. Quick & Easy Weight Loss http://www.Your-Domain.com - 4 - Introduction To Quick & Easy Weight Loss You've seen those girls who never seem to work out or eat healthy, yet they are able to maintain a healthy body weight. Doesn't it make you sick? Here you are, struggling to lose weight in a never-ending battle of the bulge and despite your attempts you feel you either don't have the commitment or discipline that you need to be successful. But is that what is REALLY going on here? As someone who had struggled with weight since my late teens, I had tried just about everything to lose weight. From exhausting work out routines to eliminating fatty foods from my diet, I was committed to getting in shape. Needless to say, it was never long before I gave in to the cravings, or just became too tired of the rigorous work out schedules and called it quits. I was at the point where I no longer even believed it was possible for me to lose all of my weight and have the body I so badly wanted. I hadn’t even seen my so- called “abs” in years! But it's not just about fitting into a size 2, is it? We want to lose weight to feel beautiful again, to have confidence in ourselves
  5. 5. Quick & Easy Weight Loss http://www.Your-Domain.com - 5 - and to experience that rush of energy that we haven't experienced in what feels like eternity. We want to be at 100%, and live our lives in the best physical condition possible. You feel your body start to break down and give in under the weight, and you know that it's only a matter of time before you REALLY start to feel the effects of the damage that's been done to your body and system. Excessive weight can lead to many different problems, including diabetes, high blood pressure and even heart attacks. There are hundreds of reasons why you want and need to lose weight but if you've been blaming yourself for your failed weight loss attempts, don't be so hard on yourself! YOU aren't entirely to blame. When I was able to finally shed the weight and more importantly, keep it off for the last 5 years, it wasn't because I miraculously discovered a way to maintain discipline in eating healthy or getting regular exercise. There’s no magic bullet, my friend. In truth, I didn’t have any more self-control when it came to food than I had before, but there was one BIG difference in my approach, and subsequently, it was the real reason behind finally getting rid of my "second self" and settling into a comfortable weight for the first time in my life. Knowledge. One small word that represents such a powerful weapon when its in your arsenal, and without it, you'll continue failing in your attempts to lose weight
  6. 6. Quick & Easy Weight Loss http://www.Your-Domain.com - 6 - simply because you don't know how! It's not as easy as eliminating foods from your diet (in fact, some of the foods that you believe you shouldn't eat can actually HELP you lose weight). There’s much more to losing weight than that, but thankfully, it’s actually very straightforward once you’ve cut out the misconceptions that have been responsible for your failed attempts. Without having this important information at your disposal, you will not only struggle to lose weight but you'll actually make it far harder on yourself than it really has to be! Take it from me. Fed up with “counting calories” and trying to figure out what foods were good for me and which ones weren’t (outside of the obvious), I had no idea what I was doing when it came to losing weight. I was fumbling around in the dark, playing the guinea pig to countless weight loss programs and diet pills, trying desperately to figure it out! But until I had this important information, I stood no chance of ever losing weight, much less adopting a healthier lifestyle on a long-term basis. When it comes to losing weight and keeping it off, knowledge really is power! The "Quick & Easy Weight Loss" guide was designed to equip you with the tools and information you REALLY need to finally lose weight and keep it off
  7. 7. Quick & Easy Weight Loss http://www.Your-Domain.com - 7 - forever. From what foods to eat, to incorporating power packed exercise into your daily life, it’s all revealed in the upcoming chapters. Even if you have never been successful with your weight loss program before, I'm confident that once you're able to pull back the curtain and expose the real secrets to losing weight, you'll never struggle again. So without further delay, let's get on the path towards a healthier, happier (and slimmer) you!
  8. 8. Quick & Easy Weight Loss http://www.Your-Domain.com - 8 - The Truth About Why You're Overweight One of the first things that most dieters do is clean out the cupboards and fridge, throwing out everything that even looks unhealthy. The problem is, through countless weight loss programs and "world class" diet guides, we've been conditioned to see food as the enemy and what we believe to be unhealthy might actually play little significance to our weight loss success. One of the greatest misconceptions about losing weight involves how MUCH you eat. For years we were told to cut back on the amount of food we consume in a day and the weight would fall off without much effort. If you've ever yo-yoed, starved yourself trying to live on carrots and broccoli, you know that it's not the secret to weight loss success. In fact, this type of diet will actually cause you to gain weight as your body eventually craves sugars and fats so badly that you end up bingeing, unable to control what you're doing only to fall off the wagon so badly, it's unlikely you'll ever get back on. In truth, your body requires certain sugars and fats to perform at is maximum potential, so stripping your system of all fats and sugars will make it harder to maintain a healthy diet. And there's another important factor that has ultimately been the most overlooked aspect of a successful weight loss program. Eating Less Actually Causes Weight Gain!
  9. 9. Quick & Easy Weight Loss http://www.Your-Domain.com - 9 - Your body has a natural instinct that will trigger "hibernation and storage mode" when it's not given enough nutrients and vitamins which comes from the foods we eat. When we drastically minimize the amount of food we consume, our body believes we are going into a period of famine and will begin to store the food in order to survive! This means that if you severely reduce your eating, you will actually trigger a natural reaction in your system that will PREVENT you from losing weight! This information was profound. Up until this point I had no idea that I was self- sabotaging my own efforts to lose weight, and couldn't understand how, despite not eating much throughout the day, I was still packing on the weight with no end in sight. Yet I was eating less! The truth is if you really are serious about losing weight you need to understand how your body works, listen to what it's telling you and adapt important changes to your diet so that you can fuel your body with the energy it needs, while boosting your metabolism so that you can burn fat faster with less "work" involved. Think of your body like you would a furnace. The more wood you push into the furnace, the harder it has to work to use up those materials. When you fill your furnace with garbage, the furnace coughs and chokes in an exhausting attempt to clean itself up and dispose of the waste.
  10. 10. Quick & Easy Weight Loss http://www.Your-Domain.com - 10 - But when you fuel that furnace with clean material, you'll keep it chugging along running at its optimum performance. Your body is an incredible instrument and it's precisely calibrated to perform at its maximum potential when properly fueled. If you pay attention to what your body truly needs, and you learn how to listen to what your body is telling you, you can literally command your body to burn more fat in a shorter amount of time! You've probably heard just how important your metabolism is in regards to losing fat and maintaining a healthy weight. There are many different ways to boost up your metabolism and get your body running, full steam ahead, but the easiest way of all is to give your body the energy it needs in small doses, on a regular basis throughout the day. When you simplify things and get back to the basics of what your body really needs, and you begin to understand how you can recondition your system so that it's getting the nutrition it needs, while never having to go hungry, you'll not only lose weight but you'll find yourself following a healthy regime that is incredibly easy to stick to over the long haul. And that’s what it’s all about. You aren’t going to go on some rigid diet that eventually leaves you returning to bad habits. Diets simply don’t work because there is a start and an ending point. Instead, you are making a lifestyle change so that you are able to not only shed the weight but keep it off, permanently! For optimum weight loss, you should be eating 5-6 times a day, rather than just 3
  11. 11. Quick & Easy Weight Loss http://www.Your-Domain.com - 11 - full meals. Eating smaller, healthier meals every few hours will reduce cravings and prevent bingeing. Many dieters get this all wrong and instead, stick to only 3 square meals a day. What happens? They find themselves going to bed hungry or if they can't resist the temptation to cave into the cravings, they find themselves sitting at the kitchen table at 3am while the microwave meal is heating up. By splitting your regular daily intake of food into smaller meals, you'll not only eat less per meal but you will be able to control your cravings. Your body will be constantly digesting food, while eliminating the "empty' feeling you get when you space your meals too far apart. Furthermore, eating small meals or healthy snacks every couple of hours will keep your body refueled with the energy it needs, so you'll not only lose weight but you'll feel more alert and energetic throughout the day. One of the most noticeable changes you'll experience almost right away, will be in just how revitalized you feel. Mental clarity? 100%.. Energy? More than you'll know what to do with. Depending on how long you've been forcing your system into working on a “tank half full” basis, as it fights to burn off fatty foods while starving throughout the day, this "state of awakening" might leave you absolutely dumbfounded. For me, the first few days of turning my diet around and focusing on eating more
  12. 12. Quick & Easy Weight Loss http://www.Your-Domain.com - 12 - regularly throughout the day was nothing short of incredible. I felt better throughout the day, had more energy than ever before, my creativity and productivity was at an all time high, and that night when I went to sleep, I slept better than I had in years. Your system can be easily reconditioned to perform at its maximum potential, despite how long it may be working on a tank half full. It doesn't matter if you've spent years dealing with an unhealthy routine, the moment you decide to change things around and start paying closer attention to how often you eat as well as what you are putting into your body, you will begin to notice results. Eating every few hours isn't as difficult as you may think, either. You don't have to prepare large, heavy meals, in fact that's the total opposite of what you should do. The meals you eat throughout the day should be lighter, fueled with energy and designed to give your body the fuel it needs to get through the day. This includes fruits and veggies that you can eat raw, requiring no preparation time. In order to stay on a healthy routine however, you need to carefully plan out your day, so that you aren't stuck in the unhealthy cycle of grabbing what's closest to you - or what is the fastest to prepare. Consider planning out meals and snacks one week at a time. Purchase raw vegetables and fruits and cut them into bite-sized portions in advance, storing them in sealed containers so they retain their freshness.
  13. 13. Quick & Easy Weight Loss http://www.Your-Domain.com - 13 - Divide your snacks into traditional portion sizes so there's no guesswork involved. Make it easy on yourself to stay on track, eliminating any chance of error. Not only will your body thank you for it, but so will your budget! Eating healthier is actually more affordable than all the empty calorie junk food you pile into onto the counter at your local grocery store. Keep an eye out for weekly specials at your local grocery store and eat fruits and vegetables based on season. If you can afford to, consider organic produce, as it’s free from harmful toxins and pesticides. Regardless how long you've been living an unhealthy lifestyle, you can easily make simple changes that will yield powerful, long-term results.
  14. 14. Quick & Easy Weight Loss http://www.Your-Domain.com - 14 - Turbo Charged Metabolism There are many different ways to quickly boost up your metabolism so that your body can burn more fat in less time, and this chapter highlights the fastest and most powerful ways to do that. Foods: Certain foods are proven to increase metabolism rates and better yet, they also serve as a healthy appetite suppressor, fueling your body with vitamins and nutrients while eliminating sugar and carb cravings. Here are a few metabolism boosting foods that you should incorporate into your daily eating schedule: Green Tea Green tea is a primary source of EGCG (epigallocatechnin gallate) which speeds up your nervous system, heart rate and your brain causing your body to burn off calories quickly. It's also much healthier than caffeine, which can cause dehydration. Grapefruit & Apples Grapefruit lowers insulin levels in the body, which results in increased metabolism, while ensuring that your body doesn't store fat. Grapefruit also contains fiber, which your body is forced into breaking down, resulting in extra calories being burned! Spinach This vegetable is an incredible source of antioxidants, potassium, iron and Vitamin C and will quickly speed up your metabolism rate. Consider replacing
  15. 15. Quick & Easy Weight Loss http://www.Your-Domain.com - 15 - lettuce in sandwiches and salads with fresh spinach for a healthier alternative. Yogurt Natural yogurt contains important bacteria that trigger your body into fat burning mode in order to effectively process the high levels of protein. Yogurt can also help to regulate your system including balancing your digestive tract. Almonds Almonds are a fantastic snack during weight loss and help increase your body’s metabolism rate because of the fatty acids contained in these nuts. Turkey, Chicken and Duck This meat contains high levels of protein that help build muscle tissue, causing your body to burn extra calories, while raising your metabolism naturally. Spice Is Nice Consider adding a variety of spicy foods into your eating schedule. Not only will they increase blood flow helping to eliminate toxins but it's been proven to increase metabolism quickly! Other Metabolism Boosting Foods: Lemons Mango Pineapple Seed milks Turnips Broccoli Onions
  16. 16. Quick & Easy Weight Loss http://www.Your-Domain.com - 16 - Papaya Garlic Celery Raw Nuts Zucchini Lettuce Cabbage Tomatoes Cucumbers Of course, one of the most effective methods of boosting up metabolism is to incorporate regular exercise into your daily routine. The more often you work out, the more active your metabolism is, triggering your body to burn fat even when you're sleeping! The rate at which you burn fat when resting is called "basal metabolic rate - BMR", and the more active this is, the more weight you'll lose in a shorter span of time. Here are a few things to keep in mind in order to boost your metabolism quickly: Get Adequate Sleep Your body doesn't respond well when it's deprived of sleep and one of the first things affected by your body’s craving for slumber and rest is your metabolism. When your body lacks the sleep it requires, it becomes less efficient and its ability to burn calories is severely hindered, resulting in a low metabolism rate.
  17. 17. Quick & Easy Weight Loss http://www.Your-Domain.com - 17 - Avoid Stress It's not always possible to eliminate stress and anxiety from your daily life, but when you are experiencing high levels of stress, your body releases a hormone called "cortisol" which has been directly linked to body fat, primarily found in your stomach area. Stress can take a dramatic toll on your body, from your ability to sleep to your body’s natural ability to fight colds and infections, so do your best to minimize stress whenever possible. Tip: If you find yourself in a stressful situation, consider meditating. Not only will it help you gain mental clarity and inner peace, but it will dramatically reduce the level of stress you are experiencing. Detox Your Body Our bodies store a combination of toxins and our diet and lifestyles affect just how much toxin is retained. Toxins decrease metabolism rates because your body has to work extra hard to cleanse itself from these disruptive elements. Consider a full body cleanse once a year that includes a colon cleanse, an "organism free" cleanse or a liver and gall bladder cleanse to clean up your system and boost your metabolism rate. Take Advantage of Interval Training Interval training involves speeding up and slowing down your body's physical activity so that your metabolism is forced into consistently adjusting to your breathing and blood flow. If you enjoy walking, you can walk at a relaxed pace for a few minutes, switching
  18. 18. Quick & Easy Weight Loss http://www.Your-Domain.com - 18 - into high speed walking for 2 - 4 minutes to return back to normal. You could also consider jogging at a steady pace, only to increase your running speed into a hard pace for 2 minutes. Not only will this get your heart pumping but it will increase your metabolism rate so that your body is able to burn more fat during AND after your workout session! You can also incorporate weight loss supplements into your regime that will enhance your metabolism rate, while providing you the benefits of appetite suppressing supplements.
  19. 19. Quick & Easy Weight Loss http://www.Your-Domain.com - 19 - The Food Pyramid Growing up, we heard a lot about the "4 food groups". I remember in school, we'd have giant posters that categorized foods into different segments as the teacher drilled home the importance of making sure we consumed foods from all four groups each day. Things have changed since then and today, we follow what is called the "Food Pyramid". The Food Pyramid is quite different from the old school "4 Food Groups" because it works to distinguish foods that contain oils, fats and sweets, as well as placing fruits and vegetables into two different groups. Here is an image of the Food Pyramid so you can see how food is now classified based on importance.
  20. 20. Quick & Easy Weight Loss http://www.Your-Domain.com - 20 - The largest and therefore the most important food group is at the base of the pyramid. This food group includes breads, grains and other starchy foods like corn and potatoes. This is the group from which you should eat the most amounts of foods. There's one thing to keep in mind however. While this food group gives us the grains and starches that are converted into energy, they also can be loaded with carbohydrates, which can essentially raise our blood sugar levels. To avoid this, we can seek out an alternative, healthier choice - whole grain and whole wheat’s. It's recommended that adults consume 6-100 services of grains and starches every day, but be careful to monitor your portion sizes carefully so that you are only getting the amount that you need. The next block in our Food Pyramid consists of fruits and vegetables, and the reason why these food groups were no longer classified together is because in order for our body's to run at maximum performance, we need a healthy amount of vegetables AND fruits, in fact, it's recommended that you have 3-5 servings of vegetables and 2-4 servings of fruit each day. Note: 1 cup of raw vegetables or one small fruit is considered a single serving. The next level up includes dairy and protein, and it's recommended that you get 2-3 servings a day from each of these food groups. This could include yogurt, milk or even low fat cheese.
  21. 21. Quick & Easy Weight Loss http://www.Your-Domain.com - 21 - You can find high levels of proteins in eggs, beans, peanut butter and even seafood. And finally, we have our fats, Oils and Sweets group that our body still needs but should be kept minimal, requiring only 1 serving a day. Remember, you do need a small amount of fat in your daily food routine but excessive fatty foods will lead to increased weight gain, so limit the amount of foods from this category, keeping in mind that you are likely to get all of the fat and oil you need just from cooking your regular meals. Here's an example of a weekly meal plan that incorporates all of the important food groups: Breakfast 3 servings grains (whole wheat toast) 1 serving fruits (1 small apple) 1 serving dairy (1/2 glass of low fat milk) 1 serving protein (2 egg whites) Lunch 4 servings grains 1 serving fruit 2 servings vegetables 1 serving protein
  22. 22. Quick & Easy Weight Loss http://www.Your-Domain.com - 22 - 1 serving dairy 1 serving fat Dinner 2 servings vegetables 2 servings grains 2 servings protein 1 serving dairy Snack 1 serving fruit Snack #2 1 serving vegetables Following this example meal plan, you would have all of the foods you need for maximum body performance. Here is another example of a healthy eating plan: BREAKFAST 3 servings oatmeal (small bowl) 1 serving applesauce (in the oatmeal) 1-ounce bacon or ham 1 cup non-fat milk (half over the oatmeal) LUNCH 2 sandwiches with: 2 slices whole grain bread
  23. 23. Quick & Easy Weight Loss http://www.Your-Domain.com - 23 - Lettuce and tomato 3-ounce low-fat turkey on each 1 tbsp. mayonnaise (half on each) 1 apple 1 cup non-fat milk DINNER Noodle Stir-Fry with: 2 servings whole wheat pasta1 cup steamed broccoli2 ounces grilled chickenHerbs and 0 calorie seasonings to taste SNACK (between breakfast and lunch or lunch and dinner) 1-cup cantaloupe cubes SNACK (between lunch and dinner or after dinner) 1-cup salad with fat-free dressing In the next chapter, we'll take a closer look at quick meals so you can plan out your eating schedule and keep yourself on the right track!
  24. 24. Quick Easy Weight Loss http://www.Your-Domain.com - 24 - 15 Minute Meal Plans It's important to follow a regular eating schedule. Without one, you'll end up over eating; bingeing and you'll slow down your metabolism so that it's harder to burn off the fat. But there's another reason why developing a regular eating schedule is critical to a healthy system. It helps maintain healthy blood sugar levels. When you go for long periods of time without eating and then out of pure starvation, you gorge on sugary foods, you cause an instant spike in your blood sugar levels. When your blood sugar levels spike, you end up crashing while find it difficult to process calories, causing your body to store extra fat. This chapter focuses on quick, 15-minute meal plans so that you can create a healthy, regular eating schedule that will help you shed weight and keep it off. First, let’s talk about some things you can eat in unlimited quantities. These are foods that, if you eat them until you feel like you’re going to puke, you still shouldn’t fear gaining any weight! These are also foods that contain vitamins, minerals, and other essential elements. They are foods you can feel good about eating, and you don’t have to feel guilty, even if you overeat them.
  25. 25. Quick Easy Weight Loss http://www.Your-Domain.com - 25 - They are also rich in antioxidants and perhaps other important elements that scientists haven’t even discovered, yet! Foods to eat in unlimited quantities: Apples Asparagus Beets Blueberries Cabbage Cantaloupe Carrots Cauliflower Celery Cranberries Cucumbers Dill Pickles (Kosher or Hamburger Dill) Fresh Herbs or Dried Garlic Grapefruit Green Beans Greens (All Types) Honeydew Melons Lemons and Limes Lettuce
  26. 26. Quick Easy Weight Loss http://www.Your-Domain.com - 26 - Mangoes Mushrooms Onions Papayas Peaches Peppers (All Kinds) Pineapple Radishes Raspberries Spinach Strawberries Tangerines Tomatoes Turnips Watermelon Zucchini You can combine these ingredients into delicious recipes that taste great, too. This will help keep you motivated. The better tasting the food is that you’re eating; the more likely it is you will stick to the system. These ingredients can work very well together. For example, you could take some of the vegetables like tomatoes, cabbage, onions, carrots, zucchini, celery, and green beans and make a delicious soup.
  27. 27. Quick Easy Weight Loss http://www.Your-Domain.com - 27 - Apart from important power foods that you can eat at any time, there are also other ingredients that you can combine in your meals without worrying about calories. This includes:  Mustard  Vinegar (All Types)  Spices (No Sugar, No or Low Sodium)  Herbs  Lemon Juice  Lime Juice Tip: Agave nectar is a natural sweetener that comes from a type of cactus. It tastes very sweet, but it won’t spike your blood sugar like process sugar, honey, syrup, and other sweeteners. It’s also considered much safer than aspartame and other chemical sweeteners. Here are a few meal plans to help you plan out your eating schedule for the week: Breakfast Smoothies Smoothies are great for breakfast, lunch, and dinner. Add a 1-cup of fresh or frozen strawberries, bananas, wild blueberries, or any of your favorite fruits into a blender with 1 cup of low-fat yogurt, 1 cup of orange juice, and a scoop of soy protein or whey protein for a healthy and delicious breakfast.
  28. 28. Quick Easy Weight Loss http://www.Your-Domain.com - 28 - Wholesome Turkey Lasagna Makes 6-8 servings Ingredients 12 whole-wheat lasagna noodles 2 tablespoons extra-virgin olive oil 3 cloves garlic, minced 2 cups chopped and drained frozen spinach 1/2 cup finely chopped sweet onion 1/2 cup shredded Parmesan cheese 1-teaspoon fennel seed 1teaspoon nutmeg 1-teaspoon Italian seasonings 1/1/4 teaspoon crushed red pepper flakes 3 tablespoons fresh parsley 1/2-pound sweet Italian turkey sausage 1-teaspoon sea salt 1/4 teaspoon ground black pepper 1 25-ounce jarred marinara sauce 1/2 cup shredded part-skim mozzarella cheese 1/2-cup ricotta cheese 1 egg Preparation Step 1-Pre-heat oven to 375 degrees F Step 2- Bring a large pot of water to a rolling boil. Cook lasagna noodles according to package directions.
  29. 29. Quick Easy Weight Loss http://www.Your-Domain.com - 29 - Drain, rinse, return the noodles to the pot and cover with cold water until you are ready to use them. Step 3- Heat the extra virgin oil in a large nonstick skillet over medium heat. Step 4- Add minced garlic and cook until light brown, about 15-20 seconds; do not burn. Step 5- Add crushed red pepper and sweet Italian turkey sausage, remove the casing. Step 6- Add dried Italian seasoning, fennel seeds, sea salt, and black pepper Step 7 -Add minced sweet onion and jarred marinara sauce, and simmer over medium heat for 30 minutes. Step 8- In a medium sized bowl, combine ricotta cheese with egg, frozen spinach, 1/2 teaspoon nutmeg, fresh parsley, and 1/4 cup parmesan cheese. Set aside. Step 9- Assemble the lasagna. Spread 1 cup of meat sauce into the bottom of a 9x13 inch-baking pan. Place 6 noodles length-wise over meat sauce, Spread with half of the ricotta cheese mixture, and add more meat sauce. Top with 1/4 cups of shredded mozzarella cheese.
  30. 30. Quick Easy Weight Loss http://www.Your-Domain.com - 30 - Repeat first step, and top with remaining mozzarella and Parmesan cheese. Cover lasagna with foil. To prevent sticking, oil the foil with olive oil. Step 10- Bake lasagna in the preheated oven for 25 minutes. Remove foil, and bake an additional 20 to 25 minutes or until cheese is melted and lightly golden brown. Cool for 18 minutes before serving. Tips Lasagna may be frozen after assembling or bake and freeze remaining portions individually. Cut lasagna into small portions and wrap each serving in saran wrap, and place into a Ziploc freezer bag. Freezing your meals into individual servings helps with portion control. Vegetable Melody Soup Makes 6-10 servings Ingredients 1 large onion, chopped 2 garlic cloves, chopped
  31. 31. Quick Easy Weight Loss http://www.Your-Domain.com - 31 - 2 tablespoons extra virgin olive oil 7 cups vegetable broth 2 carrots, sliced 2 small red potatoes, diced 1 parsnip, peeled and sliced 1/2 cup uncooked brown rice 1 teaspoon dried thyme leaves 1/2-teaspoon sea salt 1 teaspoon ground black pepper 1-teaspoon cumin 1 16-ounce can of whole tomatoes with juice 1 16-ounce can black beans, drained and rinsed 1 16-ounce can white beans, drained and rinsed 2 cups frozen chopped spinach 2 cups zucchini, peeled and cut into 1-inch cubes Preparation Step 1- In a large stock pot, sauté the onion and garlic in the extra virgin olive oil over medium heat until the onion becomes translucent, about 4-5 minutes. Step 2- Add the vegetable broth, carrots, potatoes, parsnip, brown rice, dried thyme, cumin, black pepper, and sea salt. Step 3- When the soup begins to boil, reduce the heat, cover, and simmer for 25- 30 minutes. Step 4- Add the tomatoes with juice, the black beans, white beans, frozen spinach, and zucchini; simmer for additional 25 minutes.
  32. 32. Quick Easy Weight Loss http://www.Your-Domain.com - 32 - Tip - Chill the soup completely, and freeze in small individual batches using Ziploc freezer bags. Serving Suggestions Serve with stone ground whole-wheat crackers, or whole wheat toasted bread for a nice comfort food that is wholesome and delicious.
  33. 33. Quick Easy Weight Loss http://www.Your-Domain.com - 33 - Delicious Crab Cakes Makes 4-6 servings Ingredients 3/4 pound fresh or frozen, thawed crabmeat chopped 2 cups Japanese panko bread crumbs 1/4 cup fresh parsley, chopped 1-teaspoon fresh or dried dill weed 1 teaspoon dried basil 2 scallions, chopped 2 tablespoons lemon juice 1/2 teaspoon lemon zest 2 eggs 1/2 teaspoon ground black pepper 1/2-teaspoon sea salt 2 tablespoons extra virgin olive oil Preparation Step 1- Combine all ingredients except the extra virgin olive oil. Step 2- Form into 10 crab cakes. Step 3- Cover crab cakes and refrigerate for 25 to 30 minutes or overnight. Step 4- Heat olive oil in a large skillet over medium-high heat. Step 5- Add crab cakes only a few at a time. Do not overcrowd the skillet. Cook until golden brown on both sides, about 2 to 3 minutes for each side. Tip Allow the crab cakes to chill completely, and wrap individually in waxed or parchment paper. Wrap each crab cake tightly in aluminum foil and freeze.
  34. 34. Quick Easy Weight Loss http://www.Your-Domain.com - 34 - Serving Suggestions Serve these delicious crab cakes on a bed of fresh baby spinach, drizzle 2 tablespoons of your favorite low-fat dressing or vinaigrette. Healthy Mexican Alternatives If you enjoy Mexican foods, like cheese enchiladas, you can replace a large portion of the high fat cheeses with reduced fat cheese, use corn tortillas instead of flour tortillas, replace the regular sour cream for light sour cream, and use reduced fat cream cheese; these small changes make a huge difference that pays off in the long-term. Fried Chicken, Healthy-Style Fried chicken can be replaced with crispy, juicy oven-baked chicken dredged in panko bread crumbs seasoned to perfection using a spice blend of the following: paprika, garlic powder, onion powder, rosemary, lemon pepper. Replace frying your French fries with potatoes coated in extra virgin olive oil, and seasoned with chili powder, cumin, and oregano. Healthy Snack Options: Choose healthy snacks like carrots with 1 cup of hummus dip, 1 cup of cubed watermelon drizzled with 1 teaspoon of raw honey, 1 cup of strawberries with 1 cup of low-fat yogurt, 1 cup of tri-colored grapes, 1 medium sized banana with 1 cup of low-fat vanilla pudding, or a slice low-fat cheddar cheese rolled into a slice of smoked turkey. Make a grocery list based on the ingredients you will need to prepare your meals each week; this saves you time and money. Create your grocery list with main
  35. 35. Quick Easy Weight Loss http://www.Your-Domain.com - 35 - categories like protein, carbohydrates, fruits, and vegetables. Also, consider adding some of the following foods into your healthy eating plan:  Carrots are loaded with beta carotene;  Yogurt aids in proper digestion allowing your body to absorb nutrients and protects you from potentially harmful bacteria;  Oatmeal is abundant in soluble and insoluble fiber which is proven to remove cholesterol;  Wild salmon is rich in heart healthy omega 3 fatty acids ; chicken is a versatile lean protein; lemons are known for their anti-bacterial, and healing properties;  Grapefruits promote weight-loss, and are loaded with vitamin C;  Avocados are delicious and helps to lower cholesterol;  Figs promote weight-loss; walnuts protect against heart disease;  Wild blueberries are bursting with powerful antioxidants; beets aid in weight-loss;  Artichokes aid in digestion; Brown rice is full of fiber; olive oil protects the heart and promotes weight-loss.
  36. 36. Quick Easy Weight Loss http://www.Your-Domain.com - 36 - Wild salmon is rich in omega 3 fatty acids, high in protein, and low fat. Salmon is also abundant in selenium, B6, B12, niacin, magnesium, and phosphorus; vitamins and nutrients that are beneficial to a healthy lifestyle and weight-loss plan. Protein repairs body tissues, builds lean muscles, and can increase your metabolic rate; which is necessary for healthy weight-loss. Some great lean protein options for meat eaters are: skinless chicken breast, turkey, fish, and shrimp. For vegetarian and vegans protein choices are: lentils, chickpeas, black beans, lima beans, nuts, yogurt, and reduced fat milk or whole milk.
  37. 37. Quick Easy Weight Loss http://www.Your-Domain.com - 37 - Quick Fat Flush Do you know how to quickly condition your system while flushing out unhealthy residue, and toxins? Drink water consistently! Water is a vital part of every conditioning program, and without water your body becomes dehydrated and therefore unable to properly digest food or perform at its best. In fact, your water intake affects every single part of your system, including your brain, heart and other vital organs who rely on water to help filter toxins out of the body, and maintain a healthy chemical balance while boosting metabolism. Think about this. Your body consists of up to 65% water. Your blood is 90% water, your brain is 80% water and even your skin is 70% water based. So when your body suffers from dehydration, you feel it most in these areas of your body that require constant hydration. In fact, depriving your body of water throughout the day can be one of the main reasons for feeling foggy, unable to focus or lacking mental clarity. Just by re- hydrating your body the way it was meant to be, will stabilize your most important organs and muscle groups and give you the extra energy and vitality that you need. Water also acts as a natural appetite suppressor, tricking your body into believing its full. Just drinking an 8-ounce glass of cold water in between meals or snacks,
  38. 38. Quick Easy Weight Loss http://www.Your-Domain.com - 38 - can help fight off cravings and prevent bingeing. As for how much water you should be drinking, it all depends on your body size. Based on countless studies involving the direct impact that water has on your ability to lose weight, you should drink 1 ounce of water for every 2 pounds of body fat. So, if you are currently 200 pounds, you should drink an average of 12 glasses (100 ounces) of water each day. Of course, there are other factors that come into play with the amount of water that your body requires. For example, if you are working out each day, your body will consume more of its natural water source, requiring you to increase your water intake. Many people find it difficult to drink as much water as is recommended, however your body will quickly adapt to its new influx of liquids and before you know it, you'll begin craving more water each day. If you struggle to drink water, try adding ice cubes to your glass, or using a water bottle. Not only do many people find it easier to drink water from glass bottles, but a water bottle can help you measure and track your water intake each day. Water helps your body lose weight in many different ways including helping your kidney and liver function properly so that your liver can effectively process fats, and when it's unable to do that because your system is hydrated, it stores excess fat, keeping you overweight.
  39. 39. Quick Easy Weight Loss http://www.Your-Domain.com - 39 - Water increases urine production, which will increase the amount of fat, heat and calories your body is able to eliminate. And water simply burns calories on its own as well! When you drink cold water your body has to balance out the temperature and it does this by heating itself up. When your body heats up, you automatically burn calories! Water can have a great impact on your body's ability to function and carries even greater advantages than just helping you shed unwanted fat. Water can also:  Increase your bodys metabolism so you burn fat faster.  Help to regulate your appetite, eliminating cravings.  Boost your energy levels significantly.  Helps to reduce high cholesterol.  Acts as a solvent for vitamins, glucose and important minerals.  Helps to maintain body temperature.  Alleviates migraines and headaches.  Reduces swelling, bloating and water retention.  Helps to purify your system by releasing and eliminating toxic waste.  Improve the color and elasticity of your skin for a more youthful appearance.  Helps your liver, kidney, and other organs metabolize fat. When hydrating your body for maximum weight loss, you should drink one 12oz glass of water within two hours prior to working out, and then another 8-10 ounce glass of water within 15-20 minutes of starting your workout, and another 4-5 oz glass of water during your exercise session.
  40. 40. Quick Easy Weight Loss http://www.Your-Domain.com - 40 - A super hydrated system will work twice as hard at burning fat than if you deprive your body of the water it needs to perform at its maximum. And just like when your natural system activates its fat storing instincts when you deprive yourself of food and your system believes that it's going into a famine, your body will also retain water if you don't hydrate it enough, because of a similar built-in instinct. Since your body is dehydrated, it's triggered into storing what little water it has, but when you begin to refuel your body with fresh water, it's able to let go of the liquid that it's been storing. Have you ever felt bloated? Noticed excess water in your fingers, ankles or face? This is caused by your body retaining water because of not being properly hydrated. The only way to eliminate bloating and get your system back on track is to super hydrate your system.
  41. 41. Quick Easy Weight Loss http://www.Your-Domain.com - 41 - 20 Minute Powerhouse Workouts Contrary to popular belief, incorporating a steady workout routine into your daily life doesn't have to be time consuming. In fact, you can pack in a powerful workout in less than 20 minutes every day, or 5 days a week, letting your body rest The most powerful workouts don't involve the TIME you spend, but rather the power of repetition and the way they target specific muscle groups, for maximum results. Believe it or not, you can burn more calories with a 15 minute targeted weight training routine than you could if walking for 2 hours straight! While walking is important for cardio and to help stretch your muscles and joints, if you really want to shed the weight you need to focus on incorporating a power- packed weight training session into your weekly schedule. If you don't have the ability or time to work out every day, that's fine - start off working out every other day, letting your body rest in between workouts. As you continue training, your body will be able to push further, to handle more and even if you are not the type of person to enjoy working out, the more often you do it, the more your body will crave the motion, the weight and the strength you feel after a solid work out. All you really need to get started is a set of dumbbell weight, a mat and a comfortable, cool place to work out.
  42. 42. Quick Easy Weight Loss http://www.Your-Domain.com - 42 - Put on your favorite music to help you focus and get going! Just remember, you want to target specific muscle groups each day, letting them heal one day while targeting a different group of muscles the next. Let’s take a look at just some of the most common exercises and routines so you better understand the different techniques used within weight training and overall fitness. Here are a few of the more common ones: Dumbbell Bench Press Sit on the edge of a flat bench with the dumbbells resting on your knees. In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forwards. Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. As you lift, concentrate on keeping the weights balanced and under control. Follow the same path downward. Standing Military Press For this exercise, you will use a barbell. Stand with your legs about shoulder width apart and lift the barbell to your chest. Lock your legs and hips and keep
  43. 43. Quick Easy Weight Loss http://www.Your-Domain.com - 43 - your elbows in slightly under the bar. Press the bar to arm’s length over your head. Lower the bell to your upper chest or your chin depending on which is more comfortable for you. This exercise can also be performed with dumbbells or seated on a weight bench. Lying Tricep Push Sit on a flat bench holding a curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the weight bench. As you are lying back, extend your arms over your head so that the bar is directly over your eyes. Keep your elbows tight and your upper arms stationary throughout the exercise. The biggest key to this exercise is keeping your upper arms in a fixed position. Slowly lower the bar until it almost touches your forehead. Press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely. Side Lateral Dumbbell Raise Stand upright with your feet shoulder width apart and your arms at your side. Hold a dumbbell in each hand with your palms turned toward your body. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level.
  44. 44. Quick Easy Weight Loss http://www.Your-Domain.com - 44 - Then slowly lower them back down to your side again. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Make sure you are lifting the dumbbells up rather than swinging them up. Don’t lean forward while doing this either or you risk injury to your back. Preacher Curls This exercise is best done with a special preacher curl bench, but you can do this without it with a little modification. Sit at the end of the weight bench, and place something such as a firm pillow or a few pillows under your armpits on your lap. Hold the curl bar in your hands with palms facing upward. Don’t hunch over the pillow, sit as straight as you can. Using a shoulder width grip, grasp the bar in both hands. Curl the bar upward in an arc. Be careful not to swing or rock to get the bar moving. You need to be using your muscles to lift the weight, not momentum. The goal of this exercise is to work the biceps. Bring the bar up to your chin keeping in mind that the resistance is greatest during the beginning of the lift. Lower the bar slowly working the muscle on the way down as well.
  45. 45. Quick Easy Weight Loss http://www.Your-Domain.com - 45 - You can also do this with dumbbells or work one arm at a time. Seated Dumbbell Curl Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and your head up. Start with the dumbbells at arm’s length with your palms facing in. Curl the weight up and twist your wrist once they pass your thighs. Squeeze your biceps at the top and then slowly lower the weight. Do not swing the dumbbells down; lower them as you are working those muscles! You can do this standing, but the seated position prevents bad form. One-Arm Dumbbell Row Start with your right foot flat on the floor and your left knee resting on a flat bench. Lean forward so that you’re supporting the weight of your upper body with your left arm on the bench. Your back should be flat and almost parallel with the floor. Reach down and pick up a dumbbell with your right hand. Your left arm should be locked at the elbow so it will support the weight of your upper body. Before starting, look straight ahead instead of at the floor so you can keep your back straight. Tighten your abs to keep your body from turning to the side as you lift the dumbbell.
  46. 46. Quick Easy Weight Loss http://www.Your-Domain.com - 46 - Concentrate on pulling your elbow back as far as it can go. The dumbbell should end up roughly parallel with your torso. After you’ve rowed the dumbbell up as far as you can slowly lower it back to the starting position. Switch arms after one set. Dumbbell Shrugs Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop your shoulders down as far as possible. Raise your shoulders up as far as you can go then slowly return to the starting position. You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. This can also be done holding a barbell. Standing Calf Raises This can be done with a specific machine found in a gym, or adapted for use without the machine. Stand up against a wall with your body facing the wall and your palms down on the wall and your feet flat on the floor. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor. Crunches
  47. 47. Quick Easy Weight Loss http://www.Your-Domain.com - 47 - Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum! Dumbbell Hammer Curls With a dumbbell in each hand, stand with your arms hanging at your sides, and palms are facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keep your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate. Incline Dumbbell Press
  48. 48. Quick Easy Weight Loss http://www.Your-Domain.com - 48 - Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift. Barbell Squat Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Once you reach the bottom position, press the weight up back to the starting position. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. You can put your heels on a 1 inch block to further work the quads. You can also use a wider stance to work the inner quads even more. Upright Barbell Row
  49. 49. Quick Easy Weight Loss http://www.Your-Domain.com - 49 - Stand upright and grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your chin, keeping it close to your body. Concentrate on either pulling with your traps or the front of your shoulders, depending on what you want to work most. Lower slowly to the starting position. Don't cheat by leaning forward or backward. Don't swing! Front Dumbbell Raise Stand with a dumbbell in each hand, palms facing backward. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not quite locked. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. With a smooth, controlled motion, lower the weight while simultaneously lifting the weight in your right hand, so that both arms are in motion at the same time. Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell. Stiff Leg Barbell Place a barbell on your shoulders. Keep your head up and your back completely straight.
  50. 50. Quick Easy Weight Loss http://www.Your-Domain.com - 50 - Bend at your waist with your legs locked, until your upper body is parallel to the floor. Return slowly to the upper position. This can also be done with your knees slightly bent. One Leg Barbell Squat Use a 12 to 18 inch box or bench for this exercise - the higher the box, the more difficult the exercise. Place a barbell behind your head at the base of your neck. Grasp the barbell with both hands with a wider than shoulder width grip. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Reach one foot back and place your toe on the box. Keep your opposite foot flat on the floor and point your toes forward. Stand up straight. Keep your back tight and your chest out throughout the entire exercise. Keep your head and neck in line with your torso so that you are looking forward. Your shoulders should be directly over your front foot. Keeping your front foot flat on the floor, sit your hips back (like you are going to sit in a chair), bend your knee (of your front leg), and lean forward slightly at the waist. Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. If you have difficulty lowering yourself down this far, lower yourself until the knee
  51. 51. Quick Easy Weight Loss http://www.Your-Domain.com - 51 - of your front leg is bent 90 degrees. At this point, your knee should be directly over your toe, your hips should be sitting back, and your chest should be directly over the middle of your thigh. Now, leading with your head and chest, raise yourself by pushing your hips slightly forward and up toward the ceiling, and straightening your leg. Return to the starting position. At this point, your shoulders should be directly over front foot. Lunges Place a barbell on your upper back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does not travel past your toes in the down position! This can also be done with dumbbells in each hand instead of using a barbell. Barbell Tricep Extension
  52. 52. Quick Easy Weight Loss http://www.Your-Domain.com - 52 - Hold a barbell with hands a little closer together than shoulder width. Lie on an incline bench and position your head at the top. Press bar overhead to arm's length. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Keep your upper arms close to your head. Return to the starting position. This can also be done with straight bar, 2 dumbbells, seated or standing or with 2 dumbbells and your palms facing in. Remember, with any workout routine you need to begin with a warm up session so that your body is able to stretch and prepare for exercise. In addition, you also need a cool down period at the end of your work out to decrease soreness and to reset your system, bringing your heart rate back down to normal. Have fun incorporating different work out routines into your weight loss plan so that you never grow bored! There are many different muscle building, fat shredding exercises that target different muscle groups and it's important to try a blend of different routines so that you look forward to your work out each day. You CAN do this. Just take it one step at a time, one day at a time. Additional Workout Tips: Include cardiovascular exercises like Yoga and Pilates to 4 times each week to increase flexibility and tone your body. Cardio exercise reduces the risk of heart disease, osteoporosis, obesity, improves the heart function; builds muscle mass, improves triglyceride levels,
  53. 53. Quick Easy Weight Loss http://www.Your-Domain.com - 53 - and improves blood cholesterol. Work Out Early in The Day! Wake up early in the morning to get your exercise; this will help you avoid missing your daily workout. Studies shows that working out in the morning hours can help you burn more calories from fat—an added bonus to helping you achieve your weight-loss goal. Doing cardio in the morning will give you energy throughout your day and elevate your metabolism hours after the workout—your body will be a calorie burning machine.
  54. 54. Quick Easy Weight Loss http://www.Your-Domain.com - 54 - Final Words Losing weight doesn't have to be difficult, and just by making small changes to your eating habits and lifestyle choices, you can begin to drop the body fat and tone up your body in no time. I recommend taking a photo of yourself before starting your weight loss program. Make sure it's a full body shot and keep it in a private place. Then, weigh yourself and keep notes of your progress every step of the way. From your work out routines, to the amount of time you spend exercising, to the foods you eat each day, you want to keep a detailed record of your progress. There is nothing more motivating than seeing how far you've come, and by being able to look back at your before photo, you'll keep focused on your objective. The most important thing you can do is commit to the process and see it through. Make the decision to get the body you've always wanted. You are in full control of your body, and you decide whether to live overweight with little energy, or to give yourself the opportunity to experience what life is like when you are at your best. No one can stop you but yourself. Give yourself the time you need to truly make a difference in how you look and feel. You deserve it!

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