Weight Loss For Women: Exercise and Diet Plan

By Olivia Marques 

 

The first thing to do to accomplish these lifestyle changes is to analyze your daily calorie intake. This is done easily by writing down everything you eat each day for at least a week. Look up the calorie count for all the food. This will help you further analyze what changes need to be made, so that you can lose weight effectively.
Most of these lifestyle changes just call for replacing unhealthy foods with healthy alternatives. You can substitute low fat or no fat dairy for high fat dairy. This will allow you all the nutrition of dairy, with less fat and calories.

Cook more of your dishes from scratch and try to stay away from fast food or processed foods. Processed foods are counterproductive to weight loss many times, because they can contain too much salt, sugar, and unhealthy fats. Shop the fresh foods in the store and create your own unique dishes flavored with olive oil and healthy herbs.
Make sure all your sources of protein are lean ones. High fat meats are not only high in calories, but can be hard on your circulatory system and heart. Lean meats and other healthy protein choices will help the weight loss for women to be more successful.
Aim for a daily caloric intake that is at least 500 calories less than what you normally eat, to lose weight. If you still do not lose weight with this decrease, then decrease your food intake a bit more until you start to gradually shed some of those unwanted pounds.

Stay away from sugar, except on very special occasions. Sugar will make you blood glucose levels spike, and this will prevent your body from burning its own glycogen stores. Also, simple carbohydrates such as white bread, regular pasta and white rice should be avoided just as sugar should be for the same reason. Whole grain products and brown rice are okay because they take longer to digest and do not cause the blood sugar to go up as quickly. When your body burns these glycogen stores, instead of just the food it takes in, weight loss will occur.

Also, watch your salt intake to make sure you do not get over the recommended amounts. Too much salt (listed as sodium many times) could lead to water retention for women and for that fact men and slow down efforts at losing weight.

Eat more of the fresh, green, leafy vegetables. These are not only low in calories, but also highly nutritious. Some believe that half of your plate should consist of this type of green vegetables and the rest of you plate can be starches and meat. Add some fresh fruit in place of a high calorie dessert such as cake. Fruit provides vitamin C and other antioxidants that support the immune system.

Above are some simple ideas for being successful with weight loss for women. Eat to live a healthy life and you will lose weight and be able to maintain your ideal weight successfully.

The author of this article Olivia Marques has a complete book on Weight Loss For Women at
Weight Loss For Women

7 Weight Loss Foods

The food that we eat defines our lifestyle and defines how healthy we want to be and we can be. As we know, we should avoid fatty, sugary foods. But in times like these, where sweets are a commonality, it can be very hard to do. But there still are foods that can help bust those pounds. Here are some fat-busting, carb-less, nutritious food that can help contribute greatly to the body you'd want to have.

1. Tea - Teas have existed and have helped for thousands of years. Teas don't have caffeine and are all natural. It helps regulate digestion, boosts metabolism, suppresses appetite, burns fats and calories and serves as anti-oxidants for the body. There are a lot of teas one can choose from, ranging from green tea, to varieties such as the Okinawan tea (Japanese tea), Oolong tea and Feiyan tea (Chinese tea) among others. Celebrities also have been spotted drinking tea for its weight-loss and beautification (said to make people look younger) properties, one of which is X-men star Patrick Stewart whose youth secrets include a constant cup of Earl Grey tea.

2. Mushrooms - now what do mushrooms have to do with losing weight? Well, a lot, actually. Mushrooms serve as a great meat substitute, thus you can cut back on your heavy meals. It leaves you with the 'full feeling' that could minimize, if not eradicate, the urge to snack. (Snacking is one of the leading cases of weight gain because snacks usually consist of junk food, oily and sugary sweets e.g. potato chips, doughnuts) It also helps lessen the consumption of calories throughout the day, as mushrooms have high nutritional values. Mushrooms also unclog your system and help regulate bowel movement. Mushrooms are also high in protein which can keep you going. It helps you lose weight without losing your curves.

3. Eggs - in contrast to the popular belief that only egg whites should be consumed as egg yolks are fatty, it is best to consume the whole egg as most of the protein is found in yolk. As earlier stated, protein keeps you going, it is an energizer and it is one of the components of a healthy body. Aside from that, protein also prevents sugar cravings. Eggs also contain vitamin E and it helps makes you fuller longer.

4. Apples - familiar with the saying "an apple a day keeps the doctor away"? That is pretty much true because apples and fruits in general, are full of fiber and can help in promoting a healthy digestion and a healthy metabolism. Apples are low in calorie and fat, are low in sodium and contain several vitamins and minerals that are essential for the body. Apples also contain anti-oxidants and help minimize cholesterol in the body. It also slows down the absorption of carbohydrates with the help of soluble fiber found in apples.

5. Beans, seeds and nuts - they say that big things come in small packages and that can be proven by these powerful edibles. Beans contain cholecystokinin, a digestive hormone that naturally suppresses appetite. It keeps your blood sugar in check, and it high-fiber beans also help lower your cholesterol. Seeds like Chia seeds also contain omega-3 fatty acids, iron and calcium. It serves as a sponge and it absorbs sugar, and it also stabilizes blood levels in the body. Talk about tough. Nuts such as pistachios, are high in protein and fiber, and healthy fats. Now, not all of the fats in the body are bad. Our bodies need fats, the good kind, the ones which are found in pistachios. It also helps lower cholesterol levels.

6. Yogurt - yogurts can be consumed as healthy snacks. Yogurt is filled with prebiotics and is rich in calcium. Yogurt helps burn fat and trims your tummy easily. Yogurt is filled with vitamins and minerals, plus, it comes in different flavors and can be served with a variety of fruits or in different dishes.

7. Vinegar - now how can vinegar help you keep trim? Vinegar contains acetic acid. Acetic acid slows the passage of food in the stomach, thus giving you a fuller feeling. It also helps you keep your blood sugar down and minimizes sugar-craving.
You may choose from any of these fat-busting foods, but what matters is moderation in eating. Even if you consume these, and still over-eat, your preference would still be in vain. Stay healthy, eat healthy.

Helping fellow Singaporeans to lose weight one person at a time: Singapore Weight Loss Challenge

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The 5:2 Diet and How to Make It Work for You

We all manage to put weight on, from time to time, especially in winter when we tend to eat more. We pay the price of overeating, by having to go on a diet, which none of us like the thought of. Wouldn't it be nice if we could have our food, eat what we like and still lose weight?

I may have the answer here. I have researched diets and came upon the 5:2 diet. The 5:2 diet is one of the latest diets to be released. It is an easy diet to understand. It is basically eat what you like in moderation for 5 days but for 2 days a week you consume just 500 calories a day for women or 600 calories a day for men. This might sound harsh but can be done if you are careful and clever with your meals on those days. The two days of limited calories are not to be consecutive but to be allocated through the week e.g. Sunday and Wednesday.

This diet claims to not only help you lose weight but also make you feel younger, live longer and even ward off dementia Some people who are on this diet have also claimed to be rid of their diabetes 2, which is a real bonus. The reasons given for helping you lose weight is first, it is much easier to keep going with the fast days of the diet, when you know you can eat normally the next day and secondly, it sets the metabolism going on those 2 days and continues to work hard until the next limited calorie day. This is also known as intermittent fasting.

From reading reviews and forums, I can see that the average weight loss is half a kilo (one pound) per week and seems to be quite consistent. Of course you can speed this up by going for walks or other exercise but is not necessary. Many people have reached their goal but are staying on it, as they feel it is also improving their health. They can adjust their calorie intake when they are on maintenance so they stay a steady weight.

I have recently started this diet and have also had one of my 500 calorie days. It was not as hard as I thought. There are many low-calorie recipes on the web for my use. I had a small serve of all bran for breakfast, homemade vegetable soup for lunch and a small piece of grilled fish, with a few vegetables for tea. This did not exceed the allowed calories and I didn't feel hungry. Of course I will vary what I have in 2 days time.

I feel this is definitely an achievable diet, no matter how much you have to lose.

This subject is close to my heart as I have been trying different diets for years. I am now well on my way to a healthy lifestyle change and am happy to share my ideas and tips. Please

visit http://www.slimeasydiet.com for more motivational ideas and tips.

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What Is the Best Cardio?

Cardio can be used as a great way to help anyone get into better shape. It is a good way to burn calories, and it improves your cardiovascular health. Many people out there are wondering what the best form of cardio is that will help to get them ripped. Some people might think that sprinting is the best form of cardio, while others may think that it is walking.

I am here to tell you that there is no "best" form of cardio. It is really just a personal preference on what it is that you like to do. If you like to go out for nice walks around your neighborhood, then that is your best cardio. This is because you will stick to it and not quit, you will be consistent with it so to speak. If sprinting is not enjoyable to you and you hate it, then you will likely end up quitting and not doing any cardio at all.

Some of you still might be thinking that sprinting is better than walking or jogging because it burn more calories. This is actually not true. If you walk, jog, or sprint 100 yards, you will burn the same amount of calories. The only difference is the time factor. You will spend a lot less time if you sprint or jog the 100 yards as opposed to walking it. This is why some people out there like to do high intensity interval training (HIIT) because it can burn a lot of calories in a short period of time. Doing HIIT is absolutely fine as long as you stick to it. On the other hand, if HIIT is too intense for you and you have the extra time, then you can walk and burn just as many calories.

It is also true that HIIT releases free fatty acids into the bloodstream. If you then followed the HIIT with a slow steady state cardio like jogging or walking, you would then burn off those free fatty acids released into the bloodstream. This is a great way to do cardio, but it will only work to burn fat if you are in a caloric deficit at the end of the day. This is why it does not matter if sprinting stimulates more fat burning hormones. If you are not in a caloric deficit, then any form of cardio will not do you any good. This is why I like to think of cardio as a tool that you can use to get in shape. Cardio is not a crutch that you have to rely on at all times. If you have a solid diet plan, then you can get in shape without cardio. At the end of the day, the best form of cardio is the cardio that you like and will continue to do.

Thomas Rohmer specializes in teaching people how to easily get in the best shapes of their lives using the power of FREE resources!

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How To Reduce Weight Fast With Diet

Many people who want to lose weight want to see the result fast. However, if you want to achieve weight loss fast, you should avoid the fad diets as their result are short-term. There are other healthier options that can enable you to reduce weight fast. It's possible to safely lose more than 3 pounds per week at home through a balanced diet and plenty of exercise.

How to Lose Weight Fast
You ought to lose around 1-2 pounds every day for each week if you burn more than 500 calories of what you eat. To cut weight fast, you should not eat more as well as exercise more. For example, if you consume 1,000-1200 calories daily and exercise for an hour every day, you can lose 3-5 pounds during the first week or even more in case you weigh over 250 pounds. However, it is vital not too reduce calories any further as that can be detrimental to your health.
Reducing salt and starches intake can as well mean losing extra weight at first: although that's generally fluids, not fat. When you limit salt and starches, you decrease fluids and fluid retention and this can result in more than 5 pounds reduction in fluids in the body.

How to reduce Weight Fast with Diet
1. Avoid Carbs and starchy foods: To cut weigh fast, you should eat food that has less starch, added sugars as well as animal fat from dairy and meat products. You should eat a lot of fruits, vegetables, fish, soy products, egg whites, skinless poultry breasts, lean meat, shellfish and nonfat dairy products. Eating a lot of vegetables help you to get satiety and therefore, help you to avoid eating excess.

2. Drink a lot of fluids: Drinking plenty of water is also recommendable for fast weight loss. You should drink at least 8 glasses of water every day. Water helps in digestions and also helps to maintain a healthy skin.

3. Remove tempting foods from your house: You should get rid of tempting foods, such as chocolates, crisp, yoghurts, sweets and cakes, from your home. This will helps you to avoid eating them when you are not supposed to. Moreover, you should keep yourself busy to avoid eating a lot due to boredom.

4. Eat when seated: You should eat when seated at a table and only from a plate. You should avoid eating while standing.

5. Never skip meals: You should never skip meals, be it breakfast, lunch or dinner. Moreover, you should not eat a lot of foods during breakfast so as to skip lunch. It is better to eat small amount of foods regularly than to eat more at once.

6. Keep a food Journal: You should keep a journal of food you eat every day as this can help you to keep on track. The process of writing down what you eat is very vital for fast weight loss as it makes you accountable to yourself. Besides writing down what you eat and at what time, you may as well want to note down how you feel just before eating. For example, do you feel sad, bored or angry? Just as foods and calories, our moods play a very significant role when it comes to out eating habits. You should consider consulting your health adviser if you notice a constant habit in your emotional intake.

How to Reduce Weight Fast with Diet
To cut weigh fast, you should do more than just watch your diet; you should exercise a lot. One study demonstrates that one need to moderately exercise for almost one hour every day to reduce weight fast.
1. Cardio and strength training: You can burn more calories by doing cardio training. However, to be most effective in fast weight loss, cardio training needs to be combined with strength training. You do not need to do a lot of strength training to cut weight fast; a few hours every week are enough. You should try to break a sweat following a warm-up and continue sweating for the whole hour so as to burn extra fat. It is important to consult your health adviser before commencing on cardio and strength training, especially if you have a health problem or are obese. A health adviser may be able to tell you the kind of safe cardio and strength training to do in your situation.
2. Interval training: You should not overstretch yourself when exercising as it can result to injury. The best way to carry out intensity training is by practicing interval training. This may involve doing short bursts of strength training accompanied by a more mellow speed and repeating that routine during the workout. You can work harder and burn more calories with interval training.

Avoid Fad Diets and Crash Diets to reduce weigh fast
Many people who want to cut weigh fast find the fad diets and crash diets very tempting. Many famous people have claimed to have lost weigh fast using fad and crash diets. However, you should keep in mind that most diet plans are so good to be true.

Moreover, you should keep off all programs that encourage detoxification pills, laxatives, potions or fasting, and any that assure fast weight loss of over 2-3 pounds every week. The fact is reducing calories to less than 1,050-1200 every day is detrimental as you require powerful muscles to be capable of exercising effectively. You lose fat as well as precious muscles when you eat fewer calories. This is the most horrible thing you can do as it slows your rate of metabolism as well as makes it harder to increase exercise strength or period.
Furthermore, fad diets are marked for failure as they deprive you what you need in the body.

There are high chances that you will reverse and end up back where you began since you cannot be able to maintain that eating pattern for long. Definitely, you deserve more than that. Hence, you should by no mean attack your weigh loss objectives. You should put your weight loss goal on fast track. However, you should do so correctly so as to set yourself up for long-term success.

Learn How To Reduce Weight Fast and some diet plans and tips at my blog.You are all welcome to my blog: http://dietplantoreduceweight.com

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How to Burn Fat Without Changing Your Diet Plans

Is dieting part of your weight loss strategy? If dieting is still in your weight loss program, you should stop and read this fact. Most people who use dieting methods to lose weight gain weight a few months after they have achieved their dream weight. Therefore, although dieting will eventually result in weight loss, the gains from this method are difficult to maintain. However, that does not mean that you shelve your plans to lose fat because it is possible to lose fat without dieting. Yes, you can shed that fat painlessly and without sacrificing your breakfast, lunch or supper.

How to get rid of excess fat without changing your diet plan

•Use fat to burn the fat you do not need: There are two types of fats in your body and both function differently. The white fat is the worst type and the one that you should get rid of but the second type, brown fat is highly needed by your body. The brown fat helps to burn calories deposited in your body and thus, you should consider increasing the levels of brown fat in your body. The good fat is packed with mitochondria, which generates heat and thus, when activated, two ounces of brown fat can burn as much as 20 percent of your body calories. The effective way that you can use to get brown fat working is by working out. When working out, your body releases irisin hormone, which converts white fat deposits to brown fat.

•Take More Vitamin D: A study done at University of Minnesota showed that people with higher levels of Vitamin D shed more weight than people with inadequate Vitamin D. Other studies have indicated that vitamin D helps to increase the effectiveness of leptin. Leptin is a hormone that signals to your brain that you are full, which is essential in your lose fat strategy. However, you should understand that you cannot get enough vitamin D from foods and thus, you will need to take Vitamin D3 supplement.
•Eat the right Carbohydrates: You can really eat carbohydrates and lose weight as long as you are eating the right carbohydrates. You should avoid eating refined and processed carbohydrates, the white stuff but eat complex carbohydrates. Complex carbohydrates contain vitamins, minerals and dietary fiber, which helps to slow digestion and make you feel fuller longer. Refined carbohydrates are highly processed and thus, breakdown quickly. This makes them suitable for quick energy supply to your body. To get more of complex carbohydrates you should include brown rice, legumes, oats, millet, fruits and vegetables among other whole foods.

•Drink a lot of water: Water is good for your health. Ensuring your body is fully hydrated will boost your energy levels, promote good health and ensure your skin is glowing. Drinking water will also help your body get rid of waste products and toxins.

How to burn fat without sacrificing your delicious food or snack is a new way to loss fat. This method of losing fat is a solution, which ensures that once you lose fat, your gains are permanent. It is also targeted to people who find it difficult to diet and thus, impossible for them to lose weight or sustain an effective weight loss program.

For more Tips and Step by Step Guide On How To Get Rid of excess Fat Without Changing Your Diet Plan,Do not hesitate to read Weight Loss Reloaded By Hitting //www.weightlossreloaded.com

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The 5 Best Ways To Lose Belly Fat

1) Kick-Start Your metabolism: Eat breakfast. Studies show if within an hour of waking up you eat a good breakfast your cholesterol levels will be lower and it keeps your insulin levels more steady.
Include high-fiber foods and protein for breakfast (eggs, fresh fruit and vegetables, peanut butter) they are better for you than refined sugars and complex carbs so you'll feel fuller through the morning. Avoid pancakes, waffles, sugary cereals, French toast, instant oatmeal, or breakfast pastries for breakfast. Refined sugars are your enemy.

Switch out refined grains for whole grains. In a recent study, persons who ate only whole grains reduced more belly fat than a group that ate the same diet, but with only refined grains.
Grains can melt fat. The insulin and glucose response in your body is changed by a diet rich in whole grains. These changes can hasten the melting of fat, and visceral fat, the deeper layer of fat, is easier for your body to burn off than the subcutaneous layer of fat under your skin (fat that is seen and can be grabbed).

Always avoid white grains. Instead of over-processed white bread, eat brown wheat bread, and choose wild brown rice over white rice. The white stuff has no food value.
Eat good fats. Recent studies indicate diets that contain a higher ratio of monounsaturated fats - such as soybeans, seeds, avocados, nuts, helps to prevent belly fat accumulating.


2) Get more fiber in your diet. Insulin levels can be lowered by eating more soluble fiber (found in oats, apples, and cherries) which can speed up the burning off belly fat.
Eat the skin on vegetables and fruits. Eating more vegetables and fruits in your diet adds more fiber, but only when you eat the skins, cause the skin is where the fiber is. Leave the skin on the apples and potatoes. When you cook them, leaving potato skins on keeps more minerals and vitamins in it. (But, don't eat any green skins.)
Eat more split pea soup. Split peas are a fiber "power food". Only one cup of split peas has 16.3 grams of protein in it.


3) Exercise: Some exercise each day is vital say weight-loss coaches. Make a place for it in the am or pm, but get in at least a 1 mile jog each day or the equivalent.
Exercise in small bursts. Research shows interval training, or alternating short bursts of energy with brief resting periods, will build muscles and endurance faster than traditional exercising techniques.
Add resistance training. A 2006 study indicates combining resistance training along with cardiovascular (aerobic) exercise is twice effective than just cardiovascular training alone. You can do resistance training with free weights, exercise machines or resistance bands. Pumping Iron serves this purpose well.
Get a bicycle: Older friends of mine switched from jogging to riding a bike 2 miles a day in the evening and love it. Get some hills in the routine to make your lungs work harder also.


4) Drink plenty of water. Recent studies show drinking more water through the day can trigger a more active metabolism. By drinking more water it enables your body to flush out toxins and waste and improves health.
Drink an 8-oz. glass of water 6 times per day.
Try to carry a water bottle so you can drink when you become thirsty.
Learn how to tell when you're hydrated. If your urine is clear, you're good. If it's still yellow, you need to drink more.


5) Reduce calorie consumption. It's harder to reduce fat unless you cut down on calorie intake.
They say it takes a 3500-calorie deficit to lose one pound of fat. Translated, you have to eat 3500 calories less than you burn in a week or burn off 3500 calories by exercise if you want to lose a max of two pounds a week.
Keep a food diary helps. People underestimate how much food they eat. Write down everything you eat for a week for a list of your eating habits. You can use an online calorie calculator to figure how many calories you eat daily.

Try a diet eating 2000 calories (women) or 2200 calories (men) per day. This usually causes a sufficient offset to lose one to two pounds a week, depending on your exercise level.
Staying motivated:

Join forces with a friend. A partner can hold you accountable for your actions and provide a reason to keep exercise appointments. Discuss solutions to any roadblocks and share your victories together.

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Lose Belly Fat Permanently

Every year, Americans spend more than $40 billion dollars on weight loss products, yet over 66% of us remain overweight. There are tens of thousands of diets that claim to be the best program for losing belly fat, promising such things as "lose 30lbs in 2 weeks", and "get washboard abs in 30 days." As soon as these programs hit the stores we gobble them up. We also produce thousands of abdominal machines and exercise programs that declare to be the best exercise for abs. If this were so, why are the companies that produce these products constantly coming out with new gadgets, each time claiming to be "better than the rest"? Let's face it, we are the land of the big-- bellied people.

 Our conversations at work revolve around how many "points" we have left to eat that day, and of how our wives must have shrunk our pants yesterday while doing the laundry (come on!) Obviously, we are losing the battle of the bulge. But it doesn't have to be this way, there are safe and effective ways to lose weight and get rid of belly fat. There are important key aspects to a weight loss program that most diets fail to discuss. These aspects are maintaining a high, fat burning metabolism, getting the right amount of nutrition and combining the diet with safe, effective exercises.

Most diets allow you to lose a quick 5lbs-10lbs. But when continued, your weight loss screeches to a halt. What happened? Most of the diets around today that produce quick weight loss results (low fat, low cal, restrictive diets) are very low in calories. Your body is smart, it is designed to protect itself from dying. It will do anything it can to save its life; including holding on to calories and store fat. This causes a steep drop in your metabolism. These diets also cause your body to feed upon itself, allowing you to lose much needed muscle mass. We all know that muscle mass requires more calories than fat to survive.

And with more muscle mass, you could eat larger amounts of food at the same time as losing/maintaining your weight than with extra fat. A diet that INCREASES your metabolism would accelerate your body's natural rate of calorie burning, allowing you to shed excess fat fast.

A diet that includes the right amount of nutrition is often rare to find nowadays.
Some diets claim that restricting whole food groups; labeling them as "fat promoting" are the only way to lose weight and flatten your belly. You do manage to lose some weight at the beginning of the diet, and even manage to lose a couple of inches. But when you continue to follow this diet, the weight comes back, and you find yourself feeling tired, confused, and achy. Some people have even experienced hair loss, flu--like symptoms, organ failure, and heart attacks.

What is going wrong here? Anytime a major food group is eliminated, chances are you are also eliminating important nutrients. These nutrients are key to keeping your organ systems functioning properly. An example would be a diet with low levels of protein, magnesium, potassium and zinc. This could affect thyroid function, which is responsible for regulating the metabolism. Diets that restrict nutrients are NOT WORTH IT! You cannot get around eating a balanced diet. A diet that contains all of the needed nutrition and maintains a high fat-burning metabolism would be considered the best program for losing belly fat, and also total body weight.

Combining effective, safe ab exercises and the diet above are KEY to getting rid of belly fat fast. So if you are thinking about buying that new ab--chair--rocker thing, hoping it will shave 5 inches off your waist in a month, think again. Those machines DO NOT BURN FAT! They are even less effective than a couple of sit-ups done with poor form! Most ab machines actually do more harm than good, causing you to injure your back and knees. Some of the best exercises for abs include pilates and yoga. These exercises focus on your core muscles (abs), strengthening, toning and elongating them safely. Pilates and yoga also work the whole body to provide a strong support system for your abs. Other important exercises include whole--body aerobics, which burns body fat. This allows you to lose fat off of your abs, revealing the six pack you've had all along!

By performing effective, safe ab exercises and eating a nutritious, metabolism-boosting diet, you WILL lose your belly fat fast!

Article written by D.Arrington

Was this article helpful to you? Learn more about the most effective ways to lose fat FAST and permanently at Review of The Best Weight Loss Diets [http://reviewofthebestweightlossdiets.blogspot.com]

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