Weight Loss Blog Articles

Transformation Tips to Lean Out your Body

Money you have invested in weight loss programs, books, supplements and retreats, maybe you can get back. But not the time.

Remember one thing, your obesity or overweight is not your fault, it is a natural consequence of our modern lifestyle.

There is a good chance you want to know how to lose 20 pounds, or even 75 pounds. To that end, you will find many weight loss tips in the following articles.

They have all been tested by myself. I rode the roller coaster of endless dieting for too many decades, so you don't have to.

I'd hate to see you waste more time. If you make some simple changes to your lifestyle habits, you will be shocked at how easily you can transform your body.

Let the magic begin.

Obese Man Ditches 3 Common Habits to Lose 75 Pounds

How Long Will It Take To Lose 75 Pounds

Do you feel guilt and shame because you are overweight? Have you had enough of the condescending looks? Have you been overlooked for promotions or raises and you think it is because you are too fat? Do you suspect that your husband or wife are not as attracted to you anymore because of your weight?

Are you wondering if you are just lazy or weak because you cannot get down to a normal weight? Does your feeling fat affect your self-esteem and confidence? Are you afraid of what obesity will cost you in terms of your health?

First, you need to know that your obesity is NOT your fault. Overweight and obesity is the natural result of the current American/western lifestyle for most men and women in America.

In fact, 75 percent of adult Americans are either overweight or obese.

Today, 7 in 10 Americans are obese or overweight, but only 36 percent think they have a weight problem.((https://www.washingtonpost.com/news/wonk/wp/2016/12/01/nearly-half-of-americas-overweight-people-dont-realize-theyre-overweight/?noredirect=on&utm_term=.2aa1a912eba8))

The consequences of obesity are much worse than just not looking good in or out of clothing. And you are very familiar with them:

High Cholesterol
High Blood pressure
Type 2 Diabetes
Heart Disease
Bone and joint problems like osteoarthritis

But, here is the good news: You can easily correct the problem. If no one has been able to tell you how, you will know how by the end of this article.

obese man ditches 3 common habits and loses 75 pounds in 6 months

Is Food Your Friend or Enemy?

You eat, but you get fatter and fatter with the years.

Epidemiologists have observed that the average person typically puts on 1 to 2 pounds a year from early adulthood through middle age.((https://www.washingtonpost.com/news/wonk/wp/2016/01/29/the-age-when-you-gain-the-most-weight/?utm_term=.617dd6b57e18))

The average American will gain about one pound of additional weight each year from age 25, or 35 additional pounds by the age of 60. This is because we typically also lose about a half pound of bone and muscle mass each year — unless we're physically active, of course — then our body fat is increasing by 1.5 pounds each year.((https://www.sharecare.com/health/weight-loss/how-much-weight-person-gain-lifetime))

Do the following thought experiment. Take your current weight, and add two pounds for every year until you hit age 60. The average American will gain 35 pounds by the age of 60. Today, 3/4 of the adult population over 20 is either overweight or obese.

But, you do not have to be part of that statistic. You need to learn how to eat without gaining weight.

Your Typical Weekday

Is this similar to your typical weekday?

You rush off to work.
You have to give a presentation or go to a meeting.
And you have a 30 minute to one hour or more commute to the office.
Where you will sit most of the day.
While you are walking to your job, you stop off at a food cart and get a bagel and butter.
Add an orange juice and/or coffee with a muffin.
Sometimes, more often than not, you do not have time for breakfast.
Or even lunch.
Then you come home famished at the end of the day.

Does this sound familiar to you?

Do You Ever Eat Real Food?

Food like vegetables, whole grains, oatmeal, berries, eggs, legumes, fish, water, tea, nuts, fruits? You likely have no time for real food. Let's say you have a slice of tomato on your bagels and lox. Do you think you had your vegetables for the day?

What is more convenient than processed food? You grab a donut, a brownie, a slice of pizza, a hamburger, an egg mcMuffin. Industrial facilities manufacture processed food. Your average supermarket is overflowing with processed food.

You are lucky if you can find watercress, bok choy or okra in your supermarket. Vegetables do not take center stage.

Which food products get center stage?

Frozen dinners,
Ice cream,
Snickers,
Chips,
Pretzels,
Licorice,
Refined grains,
Processed foods

A New Study Proves Fast Food Is The Problem

A new study, published in the Journal of the American Medical Association (JAMA) found that people who cut back on added sugar lose a lot of weight. This also applies to refined grains and highly processed foods. An important element is that they eat plenty of vegetables and whole foods. These people lost significant amounts of weight over the course of a year.

The research lends strong support to the notion that diet quality, not quantity, is what helps people lose and manage their weight most easily in the long run.
It also suggests that health authorities should shift away from telling the public to obsess over calories and instead encourage Americans to avoid processed foods that are made with refined starches and added sugar, like bagels, white bread, refined flour and sugary snacks and beverages, said Dr. Dariush Mozaffarian, a cardiologist and dean of the Friedman School of Nutrition Science and Policy at Tufts University.

The new study stands apart from many previous weight-loss trials because it did not set extremely restrictive carbohydrate, fat or caloric limits on people and emphasized that they focus on eating whole or “real” foods — as much as they needed to avoid feeling hungry.((https://www.nytimes.com/2018/02/20/well/eat/counting-calories-weight-loss-diet-dieting-low-carb-low-fat.html))

Fast food, junk food, processed food, leads off the 3 most common habits of the overweight man or woman.

If on the other hand you focus on eating real food, you will lose your excess weight. And this will happen faster than you ever thought possible.

Lose Weight Without Counting Calories

Do you eat on the run? Or In the car, subway, or walking on the sidewalk? Is it true that sometimes you have no time for meals during the day? And the only time you get to eat is when you get home?

Have you ever said “I did not eat all day, I was so busy at work!”? And feel a tinge of heroism for being such a hard worker. But, you do not realize that your fat hanging over your belt is your body's revenge. Why? Because you starved your innocent body the entire day!

So, your body will force you to make up the calories. As a result, dinner will go on for hours. And dinner concludes with more snacking while sitting and watching TV.

Which is the only time you gets to relax.

Let's get this straight. During the day when your body needs food and energy to function, you starve your body. But at night, when it is time to rest, that is when you overfeed your hungry body?

What is the Solution?

All you have to do is make sure that you have 3 meals and at least 1 snack every day.

For example:

Breakfast at 9 am
Lunch at 12 pm
Snack at 3 pm
Dinner at 7pm

Train your body to expect fuel at consistent times. And now suddenly, your body can start releasing stored up fat. Because you are no longer in a famine!

The number 2 usual habit of the overweight man or woman is having no set meal pattern.

Build a Body You Can Be Proud Of

That is easy, just sit most of the day, right? Ah, but hold on, you know that sitting will not build the body you want.

But, how do you build your body if you sit most of the day?

For example:

Sit in your car, on the
bus or
train to commute?
Then you sit in your office, at your
desk or at
meetings the rest of the day.
And then you sit once more in the car, bus or train on the way home.
Or on the lazy boy or
couch for another 3 to 5 hours.
An entire day of sitting.

All you have to do is to start moving. At least 30 minutes a day.

Either walk to or from the bus or train for 30 minutes before your commute. Or take a 30 minute walk break during your lunch time. You have to start moving. Swim, bike, use a treadmill or elliptical.

Walking alone is enough to start losing weight. And once you have lost weight, don't think you can stop moving. Till this day, I use the elliptical for at least 30 minutes 5 time a week. And that is seven years after the beginning of my weight loss journey of 100 pounds in total.

Therefore, the third bad habit of the overweight man is Sitting. Too. Much.

The Big 3 Habits That Make You Fat

Ditch these 3 habits of the obese western man or woman and get lean, fast:

Fast food
Skipping meals
Sitting too much

Who Is This Obese Man?

I know the story of this fat guy. His own brother labeled him ‘fat bastard'. Nice. That is what brothers do, right? But, the truth is that his brother does love him. Only, he hoped that calling him fat bastard might knock some sense into him.

And you know what?

It worked. I lost weight. A lot of weight, and without a personal trainer. In 6 months, by ditching those three habits, I lost 75 pounds. And over the course of 15 months, I took off a total of 100 pounds.

That's right, this obese guy was me. And I am hoping that my story will inspire you to make the same small changes.

bad habits to change to lose weight — Ditch 3 common habits and you will even lose weight in your face

In 2012 I was over 250 pounds with a 50 inch waist.

how to lose 75 pounds in 6 months — Normal and common habits lead to big bellies for men

What Are Those 3 Common Habits?

I ate fast food the majority of the time.
I skipped meals regularly. That wa my meal pattern, don't eat in the day, and pack it in at night.
And, I rarely moved.

Instead, I decided to do the following:

Eat real food and cut out the processed food.
Stop skipping meals and have at least 3 meals and one snack every day.
Start walking or use the elliptical at least 30 minutes a day. After about six months I added pushups, squats and deadlifts a few days a week.

In 6 months, I lost 75 pounds and a total of 100 pounds over the course of a year.

If you ditch those 3 common habits, you will also lose the weight. Whether you need to lose 20, 50, 75 or 100 pounds, you will be successful.

Bad Habits of the Overweight Man — Which 3 Bad Habits Should You Fix to Lose Weight?

how to lose 75 pounds in 6 month results with the Hashi Mashi Diet and Training plan — This is how to lose 75 pounds in 6 months

Conclusion

Ditching 3 common habits can help rebuild your health and fitness. Miraculously, my body responded at the age of 55 and I lost 75 pounds in 6 months.

I am not special. Your body will respond in the same way. When you start getting healthier, you will find the motivation to care and strength to train harder. Your doctor will no longer tell you it is urgent to lose weight. In fact, your doctor might ask you how did you lose weight?

So he/she can share it with other overweight patients.

You will become stronger in mind and body so you can survive the rat race. Or cope with divorce, estrangement, depression, and job loss. You will be visible again. Hope, confidence and a brighter future are now the portrait of your life.

A new life that you are creating by rebuilding your strength and fitness.

Start ditching those 3 bad habits.

And after you start the Fit Apprentice™ Plan, you will also take off 75 pounds in 6 months. Or even 100 pounds over a year.

The point is to start now. So next up, read: how to Lose 20 pounds in 3 Months Using 5 Simple Steps. Let the magic begin.

Best Diet to Lose Weight Fast – Secrets Of Hashi Mashi

Unlock the Secrets of Long Term Weight Loss

You want to know the best diet to lose weight fast? I understand and empathize. Six years ago, I was topping out at 275 pounds. I felt hopeless, isolated and that it was impossible to ever get back to a normal weight.

Looking for the best diet to lose weight fast became an obsession. I tried macrobiotics, veganism, vegetarianism, Atkins, weight watchers, pritikin, paleo, you name it. I think the only one I never tried is jenny craig, sorry Jenny!

The bottom line is that I understand how deeply obesity can affect your mind and body.

If you are 30 pounds or more over your ideal weight, you are obese. This is according to the National Academy of Sports Medicine.

What can you do if you are 50, 75 or 100 pounds overweight? Obesity is a serious medical condition. In 2013, the American Medical Association officially recognized obesity as a disease.((https://www.medicalnewstoday.com/articles/262226.php))

But, do not despair, the following roadmap will put you back on track fast. First, let's find out if you are at your ideal body weight, overweight or obese. This is step one to becoming conscious of what you are doing to your body.

best diet to lose weight fast — **What is the Best Diet to Lose Weight Fast? Unlock the Secrets of Weight Loss that You Already Know**

Do You Know Your Ideal Weight?

Use the National Institute of Health's Body Mass Index Table to Find Out:

Find your height in inches or centimeters in the left-hand column labeled ‘HEIGHT'.
Now, move across the row to the right named ‘WEIGHT' and find your current body weight in pounds or kilograms.
The number at the intersection of the HEIGHT and WEIGHT columns is your Body Mass Index (BMI).
Notice the color associated with your BMI to determine whether you are underweight:
- (blue), healthy
- (green),
- overweight (yellow),
- obese (orange) or
- extremely obese (red).
This BMI table is courtesy of https://bmicalculator.mes.fm/bmi-chart
Note:This bmi chart will not be accurate for athletes with significant lean body mass aka muscle.
This bmi chart is specifically for average people. Not for athletes, olympians or bodybuilders who have more muscle mass than the average person.
Therefore, if you are an average person, please use this bmi chart below. Discover whether your weight is healthy for your height or not.
An excellent habit for any weight loss diet is to weigh yourself daily with a body composition scale.

best diet to lose weight fast bmi chart — Do you need the best diet to lose weight fast? Are you a healthy weight? Graphic Credit: https://bmicalculator.mes.fm/bmi-chart

If you are overweight, obese or extremely obese for your height, you are in the right place.

Hashi Mashi™ is the best diet to lose weight fast for long term weight loss.

Do Diets Work?

Let's get a few things out of the way. I am not going to give you a diet to follow for a few months. Why not? Because there is plenty of evidence out there that diets do not work.

Statistics show that 97 percent of dieters regain everything they lost and then some within three years.((https://www.slate.com/articles/health_and_science/medical_examiner/2015/03/diets_do_not_work_the_thin_evidence_that_losing_weight_makes_you_healthier.html#lf_comment=286251224))

Any program that you start, with the intent to stop it in a while, will never work. You need to change your habits which got you to overweight or obesity in the first place. You can lose 10 or 20 pounds fast, but how long will you maintain your weight loss? Plus, you are not only interested in losing weight. You want to be healthier, fitter, look and feel great.

Right?

Instead, you will learn the secrets for weight loss and maintenance for the rest of your life. Don't laugh if right now you are so heavy that you cannot believe reaching your ideal weight. The real you is a normal sized man or woman at an ideal and healthy weight for your height. As you found in the Body Mass Index table above.

You can achieve a healthy weight and meet your real body.

You can save yourself from chronic illnesses like high blood pressure, diabetes and heart disease. They are all associated with excess body weight.

What does it mean to lose weight ‘fast'?

Fast weight loss does not mean losing 40 pounds in 40 days!

The fastest suggested weight loss by the National Academy of Sports Medicine is two pounds per week. This rate will help you achieve your ideal weight faster than you thought possible.

Now, are you ready to begin your weight loss transformation?

The Secrets of The Best Diet to Lose Weight Fast

This is the first secret of the best diet to lose weight fast:

Eat!

Yes, that's right, start eating the right food, at the right times. I know it sounds counter intuitive. Many if not most people try to eat less when they want to lose weight. Or, they avoid certain food groups completely to lose weight. What if I told you that food is your friend? Would you believe it?

So many of us think that food is the enemy.

No, in fact, the opposite is true, starvation is the enemy. Meaning, that any time that you distress your body by not eating often enough, you are preventing fat loss. To lose fat, your body needs to know that it will receive fuel, nutrition. By eating enough calories, your body can start to release fat.

Without enough calories, your body will hold onto your fat stores. This is the foundation of permanent fat loss, knowing that real food is your friend. And that you must start eating. Never forget that real food is your friend.

When Is The Best Time To Eat?

The word DAY is in uppercase, because the emphasis on your calories should come in the daytime. As opposed to the majority of your calories coming in the evening. This is the opposite of how overweight and obese people eat. Obese and overweight people eat nothing or very little during the day. And then they have a dinner that can go all night.

Have you ever done that?

You must eat, and on top of that, you have to add the best times for eating. For most people who are busy during the day, that is when you most need your fuel. So, you should prepare for a busy day by having a good breakfast. A few more hours, have lunch. Then a snack between lunch and dinner.

When night rolls around, you do not need so many calories.

Why do you have to eat so much at night? To watch sports/news/shows, play mahjong, or sit on the couch? There is no need for tons of calories in the evening. You need your fuel for daytime activities. Overweight and obese people eat too many calories in the evening, because they starve their bodies in the daytime.

You Can Never Outsmart Your Body

Your body is more brilliant than you are, despite what your mother may have told you. If you starve your body in the day, your body will force you to eat non stop in the evening. This sets up the vicious cycle of starve during the day and binge at night. A typical scenario that guarantees you will be fat.

The best diet to lose weight fast starts with a satisfying breakfast and tapers off to a modest dinner. Then, a few hours after a moderate dinner, you are ready to sleep. Give your body the rest it deserves.

This is the second secret, eat more during the day, and less at night.

If you are a late morning breakfast person, here is a solution for you:

If your first meal is at 12pm, then do not eat later than 8pm at night.

Even if you do not eat till 12 pm, make sure to drink either water or green tea. Black coffee works for some people as well. You have to see how you feel.

What Is Real Food and Why Should You Care?

Take a selfie picture of yourself now. Even better, take one photo from the front and one photo from the side. Now you can see the results of eating processed food. If you are overweight or obese, you most likely got there with processed foods.

Best diet to lose weight fast substitutes real food for processed food — Before and After 6 Months on the Hashi Mashi Plan – Your Before Photo Will Help You Get Started

Food engineers and scientists create processed food in industrial plants/facilities. Craving engineers who work in taste institutes for gigantic companies develop junk foods. The food industry giants hire food scientists. A primary reason is to addict you to their ‘food'.

Read the Extraordinary Science of Addictive Junk Food to understand why you are addicted to junk food.

If You Want to Change Your Body, You Must Change the Quality of Your Food Choices

Therefore, the third secret is to switch from processed food to real food. For example, instead of drinking apple juice, eat an apple. And it goes without saying that if you have pop tarts for breakfast, it is time to replace the pop tarts with old fashioned oatmeal. Instead of a frozen dinner, have fresh broccoli and chicken. Add a sweet potato on the side.

Trade in the blueberry muffin for old fashioned oatmeal with blueberries.

You need to substitute real food for processed food. A typical American supermarket has close to 50,000 products. ((https://quizlet.com/120841786/food-inc-study-guide-flash-cards/)). Processed foods made in a factory and not on a farm are the majority of these products.((ibid))

We are not talking here about organic and grass fed beef.

Right now, I am suggesting that you think about every one of your meals. And use real food like fruits and vegetables, whole grains, legumes, and lean protein wherever possible.

For example, if you have fries at night with dinner, have a baked or sauteed potato. You like diet coke and pizza in the afternoon? Have a big salad with tomato, onion and grated mozzarella cheese on a slice of whole grain bread instead. If you have time, you can saute the bread in a tad of olive oil and sprinkle some garlic powder.

This is where the art of weight loss transformation and fitness meets science. You have to get creative in re-creating similar flavors that you instinctively crave. The third secret is to switch from processed food to real food.

Can I Sit On The Couch And Still Lose Weight?

No, you cannot sit on the couch and still lose weight. Sure, you can starve yourself and do that, but you will not get healthier and fitter. Sitting disease is a common affliction of the overweight and the obese. You sit most of the day, and then you sit some more. On your commute, eating at the table, in the office, and in your car.

Look at that selfie that you took before. That is the result of a lot of sitting.

It is no secret that Olympic swimmer Michael Phelps consumed a huge amount of food while training. The now-18-time Olympic champion was devouring 12,000 calories per day to fuel his Olympic training schedule. His daily diet consisted of fried egg sandwiches, two pounds of pasta and an entire pizza. ((https://www.washingtonpost.com/news/early-lead/wp/2016/05/22/michael-phelps-man-of-the-12000-calorie-diet-says-he-doesnt-eat-much-anymore/?utm_term=.6b65ea1f29ed)) Phelps swims at least 80,000 meters a week, which is 50 miles. He practices twice a day. Phelps trains for around five to six hours a day at six days a week.

Phelp's eating habits is not the best diet to lose weight fast, unless you are also swimming 50 miles a day. At the least, start walking 10, 20 or 30 minutes a day, 5 times a week. This will help to restart your metabolism and activate your deconditioned muscles.

This is the fourth secret, start moving, and work up to at least 30 minutes, five times a week.

Start These New Habits to Lose Weight Fast

Eat real food, at regular times, throughout the day. For most people, a simple meal plan of three meals and one or two snacks is sufficient. As a result, you will not need portion control. This is because you will never be ravenously hungry and tear the house apart looking for junk food.

Start walking for 30 minutes a day. Do not go more than 3 to 5 hours without food, stop feeling hungry all day. Why should your body suffer?

Instead, let your body feel full and nourished on great quality real food. Give your body the nutrition and calories that it needs to serve you.

Remember, you did not become obese over a weekend. Overweight and obesity is the result of inactivity, overeating and/or eating processed foods. And, this is not your fault, remember that.

Now you know that food scientists spend their careers devising new ways to addict you to their junk food brand. Of course, there is much more you can do to speed up your weight loss transformation. But, nothing is better than learning that you need to eat real food to see your real lean body.

Make the right change, the better choice of real food over processed food. And eat more during the day than at night. Add 30 minutes a day of walking and you are on your way. When you start to reach more comfortable weight, then you can add strength training.

Exercises like deadlifts, squats, pushups and various cardio techniques.

For now though, let's get you down to your ideal body weight, a healthy weight for your height!

Summary of The Best Diet to Lose Weight Fast

Start eating and stop starving yourself to lose weight.
Eat your larger meals earlier in the day, and a bit less towards the evening.
Switch from processed food to real food.
Walk at least 30 minutes, five times a week.
At this point, you should have recorded your scale weight and taken your selfies.

Now, it is time for step two of Hashi Mashi™.

Go to this next article about a new habit for you to start tomorrow morning, called the daily weigh.

Read this article next: How Often Should You Weigh Yourself ?

What do you think is the best diet plan to lose weight fast?

Recommended Reading:

Just Eat Real Food – The Secret Sauce for Weight Loss

26 Remarkable Benefits of Deadlifts to Unleash Your Fitness

The Benefits Of Squats – A Powerful Way to Change your Body

Top 10 Benefits of Physical Activity for Your Health and Fitness

5 Cardio Workouts that Shred Fat in 12 Weeks

11 Best Ways to Lose Weight, According to Science (+12 Delicious Weight Loss Recipes

Why is Losing Weight So Hard and How To Make It Easy

Introduction to Easy Long Term Weight Loss

Why is losing weight so hard for me ? Like you, I wondered the same after decades of trying too many diets. I will save you a lot of time and frustration. If you implement the suggestions of this article, you will experience easy weight loss.

Despite the fact that everyone knows the risk factors of obesity for heart disease, type 2 diabetes and hypertension, losing weight is an impossible dream. And forgetting risk factors, how about how you look and feel?

You want to look and feel great and that will not happen when you are 20 pounds or more overweight. For example, American men are on average 25 pounds heavier than they were in 1959. And it is not because they grew taller.

We Are Heavier Than Ever

According to obesity research conducted by the National Health and Nutrition Examination Survey (NHANES), the average weight for a grown man in 2017 was 195.7 pounds.((https://www.verywellfit.com/average-weight-for-a-man-statistics-2632139)) Since 1959 the weight increases were:

Men between the ages of 40 and 49 saw a weight increase of 27 pounds.
Those between the ages of 50 and 59 logged an increase of 28 pounds.
Men 60 and older saw an increase of 33 pounds.

Imagine, despite all of the diet and exercise books and programs, the number of people with obesity keeps increasing.

This post will explain why losing weight is so hard. And will reveal the two secrets to make it as easy as…well, as easy as eating. Or walking.

Your Fat is NOT Your Fault

I am sure everyone tells you that your excess body fat is your fault. But the truth is that you are a victim of ultra processed food manufacturers and scientists. Every processed food manufacturer has food scientists whose job it is to keep you eating their factory made food.

They spend their lives addicting you to their company's products.To do so they constantly play with the ingredients and ratios of their recipes. Their job is to make sure that you can never just eat one.

If you think that is an exaggeration, then watch this fascinating TEDMED talk by Sugar scientist and UCSF professor of health policy Laura Schmidt:

Why we can't stop eating unhealthy foods

Watch this video on YouTube.

Did you ever wonder why you polish off a whole container of Ben & Jerry's Vanilla Heath Bar Crunch or a bag of Doritos or Oreos? Have you ever been full after a meal and still ate the entire cake? Or whole bag of pretzels, pie or tray of chocolate chip cookies?

This is not your fault. Sugar, salt and fat is your addiction. The primary ingredients of highly processed convenience foods. The ones that you grew up on your entire life.

Why is losing weight so hard - Sugar is one major reason — Why is losing weight so hard for you ? – Addiction to Sugar in Processed Food is one Major Reason

The Secret to Breaking the Addiction

You need to only adopt two new habits to achieve the ideal weight your body should be for your height. BMI or body mass index tells you the ideal weight for your height.

(This is why you must have a scale which calculates your BMI. Also known as a body composition scale.)

And you do not need to know how many calories a day you are eating.

The first new habit to break the addiction of processed food is to start eating real food.

What is healthy eating? Buying lean cuisine or having a turkey and cheese sandwich with mayo? Or how about some non fat yogurt and orange juice with rice cakes? (That sounds pretty bad to me too.)

I really had no clue myself what real food is. Growing up on so much processed and ultra processed food muddies the waters of clarity. To me, real food was pizza, lasagna, whole wheat bread, rye bread, apple juice, soy burgers, and soy cheese.

But typical healthy eating relies on plenty of processed foods, even in the most food conscious camps.

Start eating real food and your body will thank you. Real food is what you prepare in your kitchen from whole unprocessed vegetables, fruits, beans, lentils, and whole grains. You can count in seeds, nuts, avocadoes, and olive oil as well. For real food meal suggestions, see How to Lose 20 Pounds in 3 Months and the Best Secrets of Hashi Mashi to Lose Weight Fast.

Your Skeletal Muscles Move Your Body

An ancient habit known as moving is the second new habit. In the old days, the main means of transportation were your own two feet.

If you need something, you walk. Or run. Even riding a horse takes physical effort. But today, all you have to do is get in your car.

Getting on the bus, or train, is not physical activity. Overweight and obese people have an activity level of a big fat zero.

But, if you start to walk 30 minutes a day, watch the magic happen. Your body will respond to the new demands and activate the largest muscles of your body. Your legs and glutes.

Gradually the insulin resistance of your muscles will reverse. And instead of depositing glucose in fat storage, your muscles will accept the excess glucose.

Because your body now knows that you need the glycogen in your muscle cells.

Add strength training like squats, deadlifts and push ups to the mix and you will transform your body.

That's it. Two secrets which can change your life. Eat real food and start walking 30 to 45 minutes a day.

Why is Losing Weight So Hard Conclusion

You know that losing weight will be the number one New Year's resolution in 2019. The fact is that year in and year out, the most popular resolution is to lose weight.

You know how hard it is to fulfill this resolution. You want to lose weight, and do not know how.

If you are willing to change only a couple of habits, you will be successful. These new habits will result in lost weight and prevention of the predictable weight gain after a typical diet.

Convenience foods and transportation keep you fat. It is time to change over to real food and movement. Read the rest of this post for the details.

Next: Read the Guide How to Lose 20 Pounds in 3 Months

14 Most Effective Weight Loss Tips of All Time

14 Easiest Weight Loss Tips That Work Fast

Are there weight loss tips that actually work? And that are fairly simple to implement? Most American adults over 20 do not know how to lose and maintain an ideal weight for their height. That is a fact.

How do we know this? Because a 2016 CDC study showed that 75 percent of the adult population over 20 years old in America is overweight or obese.

The problem is that you want to lose weight and do not know what to do. That is why these easiest weight loss tips of all time will help you reach and maintain your ideal weight.

Let's get started:

1. The Sleep Technique – Look to Increase Your Sleep

Is there a weight loss tip that is easier than going to sleep? I don't think so. This is the easiest lifestyle change for you to make, but has huge effects on your weight loss, and overall health.

Increase your sleep to at least 7½-8 hours. If you live in New York City, too bad, you still have to get more than 5 hours of sleep. Why?

Because sufficient sleep regulates your body – hormones, metabolism, and lowers overall inflammation. Good sleep also repairs your body on a cellular level.

Don’t be fooled by artificial lighting – the body was made to sleep when it gets dark. If your body doesn’t have the proper time to repair itself, it just breaks down over time.

Sleeping regulates hormonal activity, including ghrelin – the hormone which regulates your appetite. Staying up late at night is a sure fire way to contract the ‘munchies'.

Getting to sleep earlier in the evening will minimize late night food cravings (which are the worst health and weight-wise).

Aim to get to sleep by 10 or 10:30PM. No TV or internet after then. Keep your room cool and dark and give your body the rest it needs. If you have your lightest meal at night and complete dinner by 7 or 730pm, do not be surprised if you wake up 1 – 2 pounds lighter.

That's how great sleep is for weight loss.

2. Real Food is the Most Powerful Drug for Optimal Health

Make a paradigm shift, and see food as medicine to ingest for maintaining good health. Focus on having as much fruit and vegetables as possible.

Eat real foods.

Look to de-emphasize processed or take-out food.

Eat slower, and stop eating when you are no longer hungry.

How can you learn to substitute fruit and veggies over high and empty calorie junk foods?

Look to crowd-out the bad foods with good ones. Look to crowd out nutrient-deficient food with healthy ones.

If you are putting nutrients into your body in the form of real foods that you like such as specific fruits and vegetables, then you body won’t crave or find the need to binge on chips, cookies, or other junk.

The average human stomach is only 12 inches long and six inches wide. Don't overeat. You don’t need a huge food intake to feel full, and overeating is detrimental to the body. When you overeat, the additional calories are stored as fat in your fat cells.

Find healthy foods that you enjoy, and emphasize these.

3. The Regular Meal Pattern Technique

Establish a Consistent Eating Schedule and Menu

Eat at the same times on a daily basis.

Look to eat smaller portions more often.

For example, eat 400 calories every 3 hours, like this:

8AM,
11AM,
2PM,
5PM, and up to
8PM max.

Eat 4 – 5 times a day, 400 calories each, with only a deck of cards worth of fish/chicken/meat/beans at each meal.

Eating frequently is counterintuitive, but highly effective to stabilize your blood sugar and burn fat. Do not skip meals, so you don’t become too hungry and binge.

Make your meals simple to prepare and eat.

4. The Hydration Technique

Drink half your bodyweight in pounds as ounces of water. Your incredible kidneys need plenty of water to do their job of removing toxins.

In addition, the more hydrated your body is, the less reason your body has to retain water.

Your percent water should be 60 percent or above. If you have no idea what your body's water percentage is, consider getting a body composition scale.

Besides drinking water you can also try out herbal or green tea to keep yourself hydrated.

5. Five Simple Main Point Habits

Sleep 7 ½ to 8 hours a night. Look to have lights-out by 10:30PM.
See food as medicine, a powerful drug. What are you putting into your body?
Hydrate – have 16 oz. of water with a squeeze of lemon juice first thing in the morning. Have a glass of water with lemon or lime in between and after meals.
Up your fruit intake in the morning, especially berries, like blueberries, strawberries, raspberries and/or blackberries.
Stop mindless eating. Eat only when you’re hungry. Stop eating when you’re full.

6. Practical Tangibles

Breakfast idea – a cluster of grapes, ½ an avocado, nuts, with 1/2 cup dry oatmeal cooked.

Look for ways to increase veggies, such as a veggie omelet, experiment with sauteing new vegetables.

Look to break the status-quo of meals always containing a starch along with your protein. Instead of chicken and rice or potatoes for dinner, have chicken or fish simply with vegetables like okra, spinach, broccoli or mushrooms.

Consciously increase your vegetable intake.

Try to always have at least one cooked vegetable every evening and one raw salad every afternoon and/or evening.

7. Your Body is Your Friend

You need to make peace with your body. Your body is your friend and faithful servant for your entire life, not your enemy.

The body's mission is to keep you healthy and stay alive.

Your body functions on its own (the heart has its own pacemaker pumping blood to bring oxygen to every cell, respiration takes place involuntarily, etc.), but if you don’t consciously put demands on our body, it will default into lazy mode and atrophy.

Muscular endurance is an important part of fitness.

You need to be constantly building and demanding of our muscles for them to grow, because muscle tissue is very “high maintenance” and is most easily is used by the body as convertible energy.

Muscle tissue needs to be maintained – fat and muscle loss is the default of not maintaining.

Part of maintenance happens by having a good night’s sleep, when tissue repair and growth occurs.

At the Least, Walk Your Body 30 Minutes Every Day

Is there an exercise easier than walking? If you are blessed with two legs and feet, make sure to use them.

Consistent physical activity demands such as 30 minutes of daily brisk walking not only helps with helps muscular endurance, builds muscular strength, and the added cardio-respiratory of brisk walking etc., but also puts demands on your heart, which done consistently will strengthen the heart muscle, and enables the heart to do its job more efficiently.

So, if you wake up one day and several of your neighbors have had heart attacks, what is the right thing to do? No, do not stop eating and sit paralyzed in fear. The answer is to ditch the processed junk that is called food, eat more real food and get off the couch. Start walking at the minimum for 30 minutes a day.

Exercise with cardio helps maintain whole body fitness.

If you cannot touch the floor in a standing position, it is because your hip flexors, hamstrings and tendons, and leg and back muscles are tight from too much sitting.

Look how many older people walk bent over.

This is due to stiffness and a lack of flexibility in their muscles from sitting most of the day and not demanding of their body.

They walk as if they are still sitting.

If a person has stiff muscles, it corresponds to them also having a stiff vascular system, which is far worse.

Walking 30 minutes per day not only burns some calories, but more importantly activates your leg muscles, which are the largest group of muscles in the body, and need the maintenance of being stretched, as well as gets the blood pumping, which provides flexibility to the vascular system.

A consistent walking program will melt your belly fat faster than you ever dreamed possible.

8. Ideas for Eating

To minimize snacking, focus on eating more nutrient-dense foods more often.

Breakfast:

Look to eat around 8AM, and then again at noon.

Try a cooked sweet potato and two hard-boiled eggs, or unsweetened oatmeal with fresh fruit or berries in it.

You could also make a vegetable omelette sauteed in olive oil like this breakfast.

Mid-Day Meal:

Salmon with chickpeas; chicken with sweet potato; black bean soup. If traveling, try tuna packets in water.

Or a whole grain sandwich with a teaspoon of zatar, salad and a slice of cheese.

Mid-Afternoon Meal: (before 4PM)

Sweet potato, or other veggie you like, a small amount of brown rice, and some kind of protein.

A serving, an ounce of healthy fats like avocado, raw almonds or cashews and some blueberries or an apple.

Dinner (7PM):

Fish with broccoli; spinach and lean protein like chicken or turkey breast;

Try to be in bed by 10PM

Walk briskly for 30 minutes. (or treadmill) 5x/week (ideally in the AM).

9. Goal is to lose 1/2 pound to 1 pound a week

We also want to see your BMI and body fat percentage going down and your water percentage increasing.

For someone looking to lose weight, a reasonable weight loss pace is between ½ and 1 lb. per week.

Engaging in a consistent nutritious diet plan, drinking a gallon of water daily, sleeping 7+ hours, and incorporating even a moderate level of fitness will easily accomplish this.

What happens when one engages in some level of fitness training?

Aside from an overall feeling of better fitness, you get a stronger heart, your cells function better, your ability to use oxygen improves, and many other positive effects.

When beginning a fitness program, it is important to know your current Resting Heart Rate, which is a quick indicator of your fitness level. The average adult has a resting pulse rate of 70-75 beats per minute. The more fit you are the lower your heart rate. Fit people who get lots of aerobic exercise have resting pulse rates in the 50s and 60s because their heart is stronger, and pumps more efficiently.

The Karvonen Formula is a mathematical formula that helps determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.

If you are interested in the Karvonen formula, see the end of this post where it is included as a bonus.

10. How Does Your Body Get Fit?

The way your body gets fit, is via the Overload Principle.

Specific Adaptation to Imposed Demands.

Your body will adapt to your demands.

If you swim, you’ll be a better swimmer, walker, runner, you’ll get better bio-mechanically.

If all you’re doing is sit all day, you will get better at sitting, but, you won’t burn fat.

Cardiovascular fitness is lost after about 48 hours, which is why it’s important to train at least every other day.

A 5 min. warm-up and 5 min. cool down are very important.

Starting or stopping suddenly, your muscles are no longer helping the blood flow to/from the heart.

A good goal would be a 5 min warm-up, 20 mins., then 5 min. cool down.

11. Reduce Salt

A great way to lose water weight is by lowering your salt intake. Measure your belly with a measuring tape weekly to track your progress. 1” of waist equates to 5 lbs. of weight lost. Heart disease is the #1 killer in the U.S., of men and women and these are the risk factors:

Over age 45 for men and over age 55 for women

Waist of over 40”

BMI of over 30

Cholesterol of over 200

The body doesn’t require much food to function optimally, and a high quantity of even healthy food is damaging. The liver can only process a maximum of about 400 calories at a time. Any additional calories are set aside, and stored as fat. Instead, focus on eating smaller portions but more often, say every 3 hours.

Your body adapts to everything you do – exercising or not exercising, hydrating or not hydrating yourself, sleeping enough or not sleeping enough, etc. If you fast for hours thinking it is ultimately good for weight loss, think again, as the body will instinctively hang onto the fat, as it will go into a self-preservation mode.

12. Portion Control

Focus on eating no more than a deck of cards worth of dense foods, such as meat or beans, and no more than 400-500 calories at any one time, and no more a cup’s worth of other items other than vegetables. Look to eat approximately this many calories:

Breakfast – 500

Mid-morning snack – 200

Lunch – 400

Afternoon Snack – 200

Dinner – 500

That’s a maximum of 1800 calories a day. If it’s nutritious food, you won’t feel hungry.

13. Mind-Set, Must Vs Should:

If we keep doing what we have always done, we will keep getting the same results. In order to get different results, we must change our actions.

Think to yourself before potentially bingeing – “I’d rather look and feel good in my new dress for my birthday, than having this temporary pleasure of eating this now”.

Get real objectivity – take a picture of yourself as you are now, and have these images handy to look at when you are considering eating fattening foods, for example, chocolate.

A definition of insanity is doing the same thing over and over and expecting a different result. Realize that a trade-off (eating smaller portion sizes , skipping junk foods, exercise where there was none, drinking and sleeping more, etc. are required in order to change your outcome to a better result. Thanksgiving is only once a year. Maintain your regimen to have a consistent return.

How does one make a lasting change? By focusing on one good habit at a time (for instance first committing to drinking half your bodyweight in ounces of water daily, then adding 7½ hours of sleep, then commit to proper daily food consumption, then adding a fitness component, such as walking).

14. The Karvonen Formula Explained:

Maximum Heart Rate

The Karvonen formula is based on a measurement called the Heart Rate Reserve. First, you need to get your age predicted maximum heart rate. All you have to remember is to subtract your age from 220.

Therefore, if you are 67 years old, here is the calculation:

220 – 67 = 153 beats per minute Heart Rate Max.

Now, how do you figure out your heart rate reserve?

First, let's get your resting heart rate as we spoke about before by taking your radial pulse for one minute.

Heart Rate Reserve (HRR) = Max Heart Rate minus the resting heart rate.

So, if your resting heart rate is 70, the formula is:

Heart Rate Reserve = 153 – 70 , so the HRR in this case will be 83 beats per minute.

Determine Intensity as a Percentage of your Heart Rate Reserve

When you want to pick an intensity to exercise at, use a percentage of your Heart Rate Reserve.

For example, to exercise at 60% intensity will mean that you take your heart rate reserve of 83 and multiply by .60 which equals 49.8.

Then add the intensity to your resting heart rate.

In this case, that will be 70 beats per minute resting heart rate + 49.8 beats per minute intensity of heart rate reserve, which equals 120 Target Heart Rate.

Now you know, your target heart rate for training at 60 % intensity is 120 beats per minute.

15. Bonus Tip – Don't Forget The Daily Weigh

Unless you have an eating disorder, weighing yourself every day will keep you on track. Pick a time every morning to see how yesterday's eating is reflected on your scale today.

My recommendation is to use a body composition scale to measure your BMI, body fat percent and water percentage progress.

Why You Need Weight Loss Tips

Reaching your ideal weight should not be rocket science. There is no reason to overcomplicate eating, just as there is no reason to overcomplicate walking.

The problem is that our society is plagued by two great conveniences – processed foods and no need to move. Nevertheless, these two amazing ‘advances', convenience foods and modern transportation do have negative consequences on health.

You grow up with amenities and wealth that few nations in history experience. The question is how can you navigate your ship to a safe harbor of mental and physical health and fitness in a modern society?

You do not need to be a registered dietitian, count calories or use smaller plates to achieve long term weight loss.

These 14 Weight loss tips will steer you in the right direction. In only 6 months, you can change your body and the trajectory of your health and fitness.

If you use any of these weight loss tips, please let me know how it works out for you. Do you have more of your own tips to add?

Next: Read How to Lose 20 Pounds in 3 Months.

10 Day Detox Diet plan for Mind and Body

Hello All,

Glad you are joining in for this 10 day detox diet plan for mind and body we can all support each other to improve ourselves emotionally and physically.

Typically, you might see information that only relates to a 10 day detox diet plan for the body. I cannot recall ever seeing a 10 day detox diet plan for the mind. Can you? We are interested in more than nourishing our bodies. Originally, hashimashi.com was purely about weight loss and getting into shape. I called it hashi mashi because of a breakfast recipe I had created (no big deal, basically an egg omelette with lots of greens, hummus, avocado and olives but no bread, boo hoo, I love bread) for a large part of my 75lb weight loss a couple of years ago. But I know that weight loss and body fat was never my total arch nemesis. It has always been depression.

So recently, I decided that I am going to adjust the purpose of my site. If you asked me which would I prefer, to help someone lose weight, or to help someone get relief from depression, I am so clear on the answer. If I can help another person get even a minute relief from depression, I would feel extremely productive. Like I had really accomplished something big. I know how much depression hurts and in the past my only coping techniques were to think of suicide or becoming catatonic, neither which are very productive.

So I am gradually adjusting my site to be geared specifically for a person who wants to know how to fight depression without medications via diet, exercise and positive affirmations. I figured there are plenty of weight loss gurus. I would love if my contribution to the world is to help others get relief from depression. That is what is different about this 10 day detox diet plan for mind and body. It is not just about food and weight loss. It is about healing our minds as well, relief from depression, being able to enjoy life.

I have set up this article to be a meeting place for us to support each other, share our thoughts, ideas, experiences during this 10 day detox diet plan for both mental and physical health. The easiest way for us to stay in contact is by using the comments below.

Here is a proposed rough draft of suggestions/guidelines. Please feel free to modify, add and/or delete to or from this list. Thanks!

10 day detox diet plan for mind and body – thoughts, speech

1. First of all.

Say “Zehhu! (That's it, I have had enough!)”. Say to yourself that you have had enough. Tell yourself to stop it. Tell yourself that you want to enjoy your day and that you will accept small victories, whatever those might be.

2. Never Give Up, Do not Lose Hope, Be Optimistic.

Just as you change, other people can change too. Be hopeful and give yourself a break from mourning over family estrangement or the action of another person that you cannot control. Remember that just one moment of joy is like the light shining on a very dark room. All the darkness of 12 years that I lived in became much more illuminated from just a few kind words and moments. However, we have to be the light for ourselves and become more independently happy. We cannot leave it in the hands of another. How to do that? Next:

3. Change yourself.

Stop thinking about how other people, even relatives, should be different. I always wondered why should and should er have essentially the same letters except for “er”. I came to think of it as this, all of the “shoulds” that I say others should do, I will shoulder it, I will put them on my shoulders. There is great amazing relief in stopping pushing against a brick wall. If the wall is brick and you tried several times to knock it over, most likely it is not going to budge, so stop beating your head against that wall. Instead, find exciting , fun, projects for yourself to do, because you can change yourself. You can control what you say, what you eat, what you drink, how you move, so you can start to rack up small victories for yourself. As you are successful, you will be hungrier for more and keep becoming more confident. Yes, you will see some curve balls, but so what? That is part of this game. Keep getting up to bat and you will eventually be hitting home runs.

Thought, Speech and Action

4. You must get control of your thoughts. Take out the video tape that plays in your head showing you as the victim, as the one who has been wronged. Replace it with the good affirmations, think of every success that you have had in your life, whatever it might be. You have to walk out of the room of estrangement, out of the room where someone else is controlling your mood, close the door, lock it and open up new doors, build new rooms, go back to the scenes in your mind of the past where you did right, where things were good. Heck, I even patted myself on the back for stopping biting my nails. I know, a gross habit, but I throw it in there too. I lost 75lbs. I slimmed down from a 48″ waist to a 32″ waist. I know, I did not invent the polio vaccine, but I improved myself. If we can support each other and that leads to even a minute of relief from depression, how great is that? I think that anyone who has experienced depression, for whatever reason, situational, genetic, would be ecstatic to have a minute of relief, so I am not going to minimize the importance of what we are doing here. We have to come up with a ‘depression vaccine', which will protect us and others from wallowing in the dark places of our minds which prevents us and others who care about us from enjoying life. I am sure that you have your own successes to look at, you have your own interests, art, music, dance, reading, gardening, walking, running. Start to tell yourself positive thoughts only. Good stuff about you. If someone is only telling you bad, ignore them, turn them off. Think good about yourself.

5. Speak good about yourself. Stop maligning yourself. Zehhu! Is it not enough that another has maligned you, us? We cannot speak ill of ourselves as well. There is alot to write about this point alone, how egregious speech can be, especially when it is about ourselves. Only say good things. Words are powerful. Nobody builds anything without first thinking about it and speaking about it. Start speaking about what you want to build, not what you want to destroy, because both are true by our thought and speech.

10 day detox diet plan for the mind and body -physical cleanse, which will help improve the mind as well

6. Get more physically fit for a better functioning brain, as a stronger mind will be the result of a stronger body. Do this 10 day detox diet plan for mind and body with me, and with the others who have mentioned that they are interested. Why a 10 day cleanse? Why not a 5 day, why not an 11 day? Honestly, I do not think that there is much magic to doing a 10 day cleanse over an 11 day cleanse. I already mentioned that I thought about 10 because I wanted to atone for my years of depression, one day for every year of depression.

Do not focus on losing weight during a 10 day cleanse, rather focus on eating the healthiest foods possible with an overdose of green vegetables and low glycemic fruits, pure water.

Even without focusing on weight loss, you can safely expect to drop a good 10 pounds. I know that sounds impossible, but remember that you are going to be giving your body a huge break, a break from your regular food days as well as a break from your diets. The bottom line is that you will be allowing your internal organs to recuperate and reboot by restraining the amounts and type of food that they have to digest.

I think that we all can agree that just about every health professional out there, despite all of their arguments as to whether one food or another is good for you, will not be arguing about fruit and vegetables. Some say to have grain, others say grains are off limits. Even George Costanza went on an “off bread” diet which he used as the excuse for using his index finger to scoop out peanut butter from Seinfeld's jar! Some say meat is great, others say it is the plague, same with eggs, fish, dairy, just about any ingredient besides fruits and vegetables is subject to debate.

Fruits and Vegetables are not. All health professionals, whether they are low carb or high carb, low fat or high fat, macro or paleo, pro poultry or vegan, everyone agrees that fruits and vegetables are the holy grail.

What do we learn from this? The best way to rest our body is to make sure that we can get a good dose of fruits and vegetables every day.

Granted, there are those who will say to minimize very sugary fruits like bananas, mangos, pineapple in order to lower triglycerides, blood sugar levels and as a result, when I say fruits, I am mainly referring to low glycemic index fruits, the types of fruit that all health professionals give a big thumbs up to, like blueberries, blackberries, raspberries, cherries, strawberries, apple, pear and acai berries.

A bagels and lox sandwich with a thin slice of tomato is not a big dose of fruit and vegetables. It is a big dose of bagel, cream cheese, lox and munster cheese, maybe a slice of tomato and maybe a slice of onion. That is not overdosing on fruit and vegetables. That is how I ended up with a belly hanging over my belt. Only eating real food is what finally cured me of the belly hang and gave me a flat stomach.

The idea then is to flip the script. We want to bombard our bodies with fruits and vegetables as the foundation to allow our bodies the maximum amount of rest and recovery. Everyone in their right mind knows without doubt that berries and vegetables are good for you. No worries.

7. The question is then, for a society like ours where berries and vegetables play third, fourth or even fifth fiddle to meat, buns, pies, yoo hoo, cheese, cookies, you name it, how can we turn the tables and make low glycemic fruits and green vegetables number one?

So, how do we do a 10 day detox diet plan for mind and body with low glycemic fruits and green vegetables playing the star leading role?

Here is one answer that I want to suggest to you for your 10 day detox diet plan.

All you need are

number one, green vegetables, such as spinach, argula, lettuce, kale or collard greens. These days, getting green vegetables pre washed and packaged is fairly easy at your local grocery.

Number two, get yourself some pouches of frozen fruit, you can find frozen cherries, strawberries, blueberries, peach and even mango. Fresh fruit is fine as well, but the advantage of frozen fruit is it's availability year round as well as it being a great substitute for ice once I tell you what to do with all of these green vegetables and frozen fruit.

Number three is cold pure water, either filter it yourself in a brita pitcher or get pure bottled water like Evian.

Fourth is to have some raw stevia packets on hand, a natural sugar substitute which does not have much calories and also will not spike your blood sugar.

Last is you will need a blender. I use a nutribullet which works fine for me. I have not tried using a standard home blender, but I imagine that they should work fine as well.

That is it, 5 ingredients:

1. Green Vegetables

2. Low glycemic Fruits

3. Pure Water

4. Raw Stevia

5. A Blender

8. What you will do for the next 10 days of your 10 day detox diet plan for mind and body is this:

Have three meals a day and shoot to have two of them be a meal replacement created fresh by you with your blender.

How?

It is so ridiculously simple that even I can do it.

Put 2 cups of cold water in your blender.

Add a couple of handfuls of your greens. Blend it down.

Add a cup or so of fruit like blueberries, strawberries or cherries. You can add half an apple too if you want, but I have found that these smoothies do not need the apple.

Add 1 – 2 packets of raw stevia.

Pow, presto, you have a delicious and refreshing meal replacement which is chock full of green energy and low glycemic fruit. If you want to add protein powder, go for it.

Your third meal, go for simplicity with some salad, vegetables and protein, the less cooking done the better.

A great meal would be wild salmon grilled along with salad. Avoid having a heavy meal of chicken chow mein and fried rice. You understand, you want to feed your body the most nutritious food possible during this 10 day detox diet plan for mind and body.

9. Some other examples of light meals,preferably organic free range protein sources, fish and vegetables, chicken and vegetables, vegetables and tofu, the lighter the better.

In between meals, you can snack on you know who, vegetables like celery, mini cucumbers, apples, raw nuts, hard boiled egg. Do not forget to snack, do not go hungry, please!

Drink alot of water on top of the above, get alot of sleep.

10. We want to cleanse our minds as well from everything that has been gnawing at us. Whether it is depression, whether it is estrangements, whatever the movies are that have been playing in our heads for one or ten years, how about putting them under the 10 day detox diet plan for mind and bodyas well? No, they will not disappear, but we might feel better, and isn't that the point?

If we do not do everything possible to heal our bodies and minds, who else will?

Please let me know how this 10 day detox diet plan to refresh your mind and body is going…

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