The 2 Week Diet System by Brian Flatt – eBook Reviews and PDF Download Guide

the 2 week diet review official website

Recently we’ve had an exciting new product to take a look at, called the 2 Week Diet system, by Brian Flatt.

Brian is a health and fitness guru, with credentials in personal training and health coaching. Even more significantly, he is the author of the award-winning 3 Week Diet system.

The 3 Week Diet program has helped many people in the past jump start their weight loss goals, but Brian Flatt clearly believed he could do something even more remarkable with this new 2 Week Diet program.

So what exactly are we getting into when we go into the 2 Week Diet system by Brian Flatt?

Who is Brian Flatt? (Author of 2 Week Diet System)

First, a little more about the author of 2 Week Diet system.

Brian Flatt graduated from San Diego State University in 1990, earning a degree in biology.

From there he pursued a career in the fitness and health industries.

He eventually managed a successful fitness center, Rev Fitness, in southern California.

Each of these achievements is something worth noting down, but it’s the biology degree that made us pay particular attention to Brian Flatt’s approach.

Many fitness and diet plans are put together by people with the best of intentions, but who lack hard, STEM (science, technology, engineering, mathematics) backgrounds. They espouse fine sounding words about all-natural products, forgetting that natural doesn’t always mean better; arsenic and asbestos are naturally occurring substances, after all.

Brian Flatt also cites over 500 scientific papers and studies he’s examined in the process of building his 2 Week Diet plans.

Brian uses the best science currently available to inform his advice, and attempts to improve his 2 Week Diet plans based on new knowledge.

This is an excellent trait in any kind of personal trainer or advisor – the willingness to admit that there is always something new to learn and try.

What is the 2 Week Diet System?

So what exactly is the 2 Week Diet System?

In essence, the 2 Week Diet program by Brian Flatt is a highly regulated diet that focuses on altering the content and frequency of the meals you eat.

You might well ask, “but don’t all diets do that?” They do indeed, however this 2 Week Diet system uses a counter-intuitive arrangement of these factors to produce faster weight loss results.

Get 2 Week Diet here

How the 2 Week Diet System Works?

#1. Cut the Carbs, Up the Protein

The first change to the 2 Week diet is a fairly common one for dieters looking to lose weight quickly, specifically a low carb, high protein diet.

Brian Flatt correctly points out that while protein is used to build muscle mass, it is 2 week diet ebooknot stored in the body the way other nutrition is.

The human body eliminates protein as waste, and it ceases to be processed in the body within a few hours.

Carbohydrates on the other hand are not as essential to the body as protein, but are readily converted to fat for later use by the body.

The 2 Week Diet system therefore establishes a diet plan that is extremely light on carbohydrate intake, increasing the proportion of protein and essential fatty acids (or EFAs) to replace the sugary calories.

This is well-established as a weight loss mechanism in other famous diets plans.

#2. Eat More Often, Lose Weight?

The 2 Week Diet program’s second element is the one that might surprise most people.

Brian Flatt advocates eating five to six meals per day under the new 2 Week diet plan.

Eating more frequently definitely doesn’t seem like the best way to lose weight, but he cites some very compelling science in his reasoning.

In short, the human body has a fairly short cycle in which it is processing protein using the 2 Week Diet program.

By eating less substantial meals more frequently, you can in essence trick your body into continuing to process protein calories for its nutritional needs instead of carbohydrate calories.

Brian Flatt points out that when the body doesn’t have EFAs and proteins to draw on, it looks to your own lean muscle tissue to make up the difference, before it goes for stored fat calories.

Eating smaller meals more frequently prevents this process from detracting from your gains and weight loss goals, according to the 2 Week Diet program.

#3. So Much More….

The 2 Week Diet System is very much more than just these concepts, however.

Brian Flatt discusses a variety of topics just in the introductory 2 Week Diet manual. He covers basic nutrition concepts, the difference between fat loss and weight loss, and the nature of the food pyramid.

The author goes into the concepts of metabolism, the mechanisms behind the body’s fat storage, and the role of water.

Brian Flatt even discusses specific nutritional matters such as triglycerides, fiber, and the “14 days to make a habit” concept.

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Brian Flatt 2 Week Diet Plan to Lose Weight?

This is the underlying, driving force behind the 2 Week Diet plan.

Brian Flatt originally asserted a 21 day threshold for woman
a new healthy practice to become a habit, but the new diet cites scientific studies that show good habits can be formed in as little as 2 weeks.

The goal of the 2 Week Diet eBook isn’t to solve all of your problems, something Brian Flatt is up front and honest about.

The creator of 2 Week Diet system clearly states that he isn’t promising massive weight loss in record time, merely substantial, noticeable weight loss within the stated period.

The main idea is that by sticking with the 2 Week Diet program for the full 2 weeks, you begin to ingrain the process not as a new thing you are doing, but as a habit that becomes easier and easier to stick with.

Healthier food choices and eating schedules become a pattern, a routine that you can stick with, instead of a temporary burden.

Get 2 Week Diet here

Free Sample PDF Download of Brain Flatt 2 Week Diet eBook

2 week diet ebook download

Here’s the small free sample PDF download of 2 Week Diet program (small part of the eBook). You can easily download it from my Dropbox account.

By reading the eBook, you will get an idea about the quality and effectiveness of Brian Flatt 2 Week Diet system.

Customer Reviews about The 2 Week Diet System

This is all very well and good, but what do the consumers say about the 2 Week Diet system?

After all, it’s one thing for the promoter of a diet to claim how effective the material presented is. If the customers aren’t satisfied with 2 Week Diet system, all those claims are so much hot air and wasted print.

Fortunately, the customer 2 Week Diet testimonials are quite glowing.

To quote one such 2 Week diet review in its entirety, from the 2 WD main site:

We had this big family reunion coming up and suddenly I realized… I was terrified. I didn’t want to go because I didn’t know what people were going to think. I had a really rough year, and I gained 30 ugly pounds of fat.

After starting The 2 Week Diet system, I lost 5 pounds in the very first week! And it just kept coming off. By the end of the month, I had completely reversed a whole year of bad eating and laziness. I’m still losing weight weeks later. I can’t wait for Christmas!

2 week diet before and after pictures of people showing their results

This 2 Week Diet review is likewise glowing in its recommendation:

Chris Dropped 17 Pounds in 14 Days!

“I never saw my weight gain over the years as a big problem, until everything fell apart at once when my girlfriend left me. Years of bad habits all came together at once and I was a mess.

After that, I tried all sorts of extreme diets that didn’t work at all. That’s when a friend recommended The 2 Week Diet program to me and it’s honestly changed my life. Even after reading the eBook the first time, I was amazed to see how many things I believed about health and nutrition were just dead wrong.

After 2 weeks of following the diet plan, I lost a total of 17 pounds. It’s amazing, I look great and haven’t had this much energy in years. People have been telling me how good I look, and even my ex gave me a huge compliment last week.

Thanks Brian.”

Now, this is only few reviews of the 2 Week Diet system, but we noticed something quite interesting about them.

Neither of the reviews is mentioning impossibly high weight loss values. The common wisdom is that 2-3 pounds of weight loss per week is about what a person can expect.

These 2 Week Diet reviewers clearly lost more weight than that, but they aren’t suggesting 25-30 pounds of lost weight in 2 weeks.

That wouldn’t just be unhealthy, it is virtually impossible for someone who isn’t suffering a major health disorder that will kill them.

They’re mentioning exceptional, but definitely achievable, weight loss results using 2 Week Diet plan.

What you Get inside the 2 Week Diet eBook?

2 week diet ebook download

The 2 Week Diet ebook program is fairly simple.

For your investment (currently $35 as a promotion, down from the $90 it usually stands at), you receive 4 ebooks.

The first is the 2 Week Diet launch book, with detailed instructions on how to integrate the 2 Week Diet into your life.

Next comes the 2 Week Diet Plan itself, which helps you customize a variety of diet options to fit your needs.

Third, you have the 2 Week Diet activity handbook, with good advice on incorporating small scale exercises into a busy routine.

Finally there’s the motivation handbook, which helps you stick to the 2 Week Diet plan when it feels difficult.

My Final Verdict: Should I buy 2 Week Diet System?

The 3 Week Diet was a very successful book, with a track record of solid, lasting results for many users.

If Brian Flatt feels confident that the 2 Week Diet system is a logical follow on, with similar results for dieters, then we are definitely inclined to believe him.


Green Tea and Its Health Benefits

The Amazing Green Tea

You can only imagine what a simple-looking tea plant can provide several great health benefits that millions of people enjoy. After tea was accidentally discovered many centuries ago, it was consumed because of its soothing and refreshing effect.

Since then, tea was discovered to have more effects than just being a refreshing beverage. There were several health benefits that tea has provided. So excited to be a tea drinker myself and enjoying these great health benefits.

Tea Loves Your Heart

You got it right! Green tea has promising effects in improving one’s cardiovascular health. Fast food chains can really be tempting – angus bacon and cheese with large fries and soda. You name it and they can be hard to say “no” to.

Nonetheless, eating unhealthy food already became a part of our lifestyle. Even if we wanted to get away with unhealthy substances, sometimes, they are present in sources that we least expect them. This predisposes us to several health problems.

Tea in the mist

Love Your Heart – Stay Green

Green tea’s major health benefit when it comes to the cardiovascular system is its ability to enhance the cholesterol level in the blood. Cholesterol aren’t bad all the time, there are actually 2 types.

Types of cholesterol:

  • Low density lipoprotein (LDL) a.k.a. bad cholesterol
  • High density lipoprotein (HDL) a.k.a good cholesterol

Bad cholesterol in the body’s blood circulation will easily lodge in the blood vessels and the heart, narrowing the pathway of blood. Given such scenario, this will easily lead to an increase in blood pressure as well as thickening of the blood.

Green tea helps in eliminating the bad cholesterol by increasing the good cholesterol levels in the blood. Maintaining this ratio of cholesterol in the blood gives you a better functioning cardiovascular system. It reduces your risk for any cardiovascular problems.

Learn about 3 Week Diet System Here

Green Tea: Vigilant yet Gentle

Vigilant with Free Radicals but Gentle on Skin

One of the most celebrated benefits of green tea is its ability to get rid of free radicals in the body. We may be hearing a lot about free radicals, but what are they exactly?

Free radicals are unstable molecules because they lack an electron or are unstable. When they roam freely in the body, they can easily bond with other atoms or molecules present the blood in which most of the time, gives a harmful effect to the body’s living cells.

Here are few sources of free radicals that you might want to know:

  • Cigarette smoking. This includes first hand and second-hand smoking and it is known to be the highest contributor of free radicals in the body.
  • Alcohol consumption. Excessive amounts of alcohol intake triggers substantial production of free radicals.
  • This pertains to drugs introduced for therapeutic effects and recreational purposes (prohibited).
  • Environmental pollution. Living in a more industrialized location exposes you more to harmful chemicals which can lead to adverse effects in the body.
  • Food and beverages. They become harmful once the components or ingredients were exposed to different types of pesticides and according to how they are manufactured.

Meet the Antioxidants

Antioxidant gets rid of the free radicals in the body. They work by stopping the chain reaction triggered by free radicals before they cause further damage to the cells and its DNA components. Green tea is loaded with the most potent antioxidants flavonoids and polyphenols. Epigallocatechin gallate (EGCG) is the most abundant antioxidant in tea which are present in green tea but not in black tea.

Thus, getting rid of free radicals improves your body’s overall state. This is give your skin the glow it needs. Regular consumption of tea will greatly help in cell and tissue repair giving your skin a rejuvenated look.

When buying tea…

Read the fine print and look for products with high polyphenol and flavonoid levels to as much as 90% to 95%.

Example below is with green tea extract on capsule…

nutritional-facts-table green tea


I recommend Kou Tea, which is even better than Green Tea. Find out more information about Kou Tea here

Dietary supplement – Yay or Nay

Do We Really Have To Take Vitamins and Dietary Supplement Products To Be Healthy

Dietary supplement use often sparks up controversy. Many people say that dietary supplement products are not necessary because they are found in many foods. Others say that vitamins and dietary supplement are imperative to lead a healthy lifestyle because conventional foods no longer provide good nutrition in most homes. In this blog, I will be discussing certain facts about supplementing nutrition and how it can be used in your daily life, as well as my 3 week diet system recommendation.

Vitamin and Mineral Basics

Today, we can find dietary supplements dietary supplement products from A-Z on store shelves, it can be very confusing which dietary supplements are required for all people and which ones are needed only for certain conditions. Below is a list of most of the essential dietary supplements and minerals which are imperative in our daily diet and which foods contain them:

Vitamin A: Prevents eye problems, promotes healthy immune system, keeps skin healthy. Vitamin A can be found in milk, eggs, dark orange or green vegetables (sweet potato and pumpkin) or orange fruits (cantaloupe and mangos).

Vitamin C: Forms collagen to hold cells together. It’s imperative for healthy bones, teeth, gums, and blood vessels. It aids in wound healing, and contributes to brain function. Vitamin C can be found in oranges, berries, tomatoes, broccoli and many other fruits and vegetables.

Calcium: Imperative for muscle function, nerve transmission, intracellular signaling and hormonal secretion. Calcium can be found in milk, yogurt, cheese, and tofu.

Vitamin D: Helps to keep bones strong. Vitamin D can be found in fish, milk and cereals (vitamin D is added).

Vitamin B6: Helps with enzyme reactions during metabolism. Vitamin B6 can be found in poultry, fish, and potatoes.

Vitamin B12: Keeps the body’s nerve and blood cells healthy and helps make DNA. Vitamin B12 can be found in liver, clams, and dairy products.

Magnesium: helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, keeps bones strong, regulate blood sugar levels, and promotes normal blood pressure. Magnesium can be found in green vegetables, legumes, nuts and grains.

Potassium: required for proper functioning of the heart, kidneys, muscles, nerves, and digestive system. Potassium can be found in bananas, cantaloupe, raisins, beans, beets.

Omega 3 Fatty Acids: controls blood clotting and building cell membranes in the brain, and since our bodies cannot make omega-3 fats, we must get them through food. Omega 3 fatty acids are found in salmon and other fish, flax seed, canola oil and walnuts.

Chromium: Important for metabolism. Chromium is found in small portions in most foods such as grains, meats, fruits and vegetables.

Folic Acid: required for production of new cells and for making DNA and RNA. Required for protein metabolism. Folic acid can be found in leafy greens, fruits, legumes and whole grains.

Three big reasons why taking a dietary supplement is imperative in a healthy lifestyle

Dietary supplement products used to offset our poor diet

One of the biggest reasons why our food does not provide us with all the required nutrients is because frankly, most people do not dietary supplementsconsume healthy food. Consumption of soda, burger from a fast food place, or fried foods is very unhealthy. People fill their bodies with unnecessary sugars, fats, and calories which actually make them sick. Having a fast food place, coffee shop and restaurant on every corner does not help the situation. Most people rarely eat fruits, vegetables, and fish.

Dietary supplement products used to offset healthy foods which lack nutrition

Some people say that they eat only healthy foods and include a lot of fruits and vegetables into their diet. It is great that you follow a clean nutritional plan, but you still may not be getting enough of the essential vitamins and minerals. Unlike a century ago, our soil, air, and water are highly polluted and contaminated. This means that plants which provide us with our foods do not get proper nutrition, therefore the food that is conventionally grown simply doesn’t have all of the proper nutrients for a healthy lifestyle. In addition to not being nutritious, most fruits and vegetables are sprayed with chemicals to keep bugs off and to make them look more fresh. I won’t even go into the topic of genetically engineered foods here, but they can be very dangerous to health. Buying organic is recommended.

Dietary supplement products used to offset small amounts of supplements and minerals in certain foods or for people who have allergies

Lastly, certain vitamins and minerals which are needed for a healthy lifestyle are found in very small amounts in foods we ingest on daily basis and need to be supplemented in order to achieve a healthy lifestyle. Additionally, people who do not like to eat fish or who may be allergic to nuts, dairy, etc. simply cannot get those nutrients in their diet. The sad part is that many babies are born with a number of allergies and do not get proper nutrition from the beginning of their lives. You may be familiar with this fact – all pediatricians recommend that parents give vitamins to their babies and toddlers. Just as babies do not get proper amounts of vitamins and minerals, so do adults.

Best Motivational Fitness Quotes

Get Motivated To Reach Your Fitness Goals

Have you ever felt like you need to go work out and stay active, but just didn’t feel like actually getting up and doing it? Many people love the idea of fitness and doing activities such as hiking, dancing, playing outside. Problem is they do not feel motivated to move.

There are a number of reasons for that – biggest one is television. It is time to turn off your television and get active! Below are amazing motivational fitness quotes and images which will help you get motivated to become fit and healthy. Putting these kind of images in your house can help you always stay motivated and ready to go.

Motivational Fitness Quotes

  • You Miss 100% of the Shots You Don’t Take. -Wayne Gretzky
  • Just do it. -Nike
  • The Stronger You Are, The Better You feel – Unknown
  • Don’t Give Up What You Want Most For What You Want Right Now



“What lies behind us and what lies before us are small compared to what lies within us.”- Ralph Waldo Emerson



Tough times don’t last. Tough people do.

The Tricks of Mind

Our minds play tricks on us. Every time we want to do something great, the mind starts talking us out of it. It tells us that we are not good enough, that we rather do something that is easy, and that even if we tried we would most likely fail. Don’t listen to this craziness. We are all capable of achieving greatness and we already have everything we need inside of us. By setting an intention to do something that will propel us forward, we are creating a brand new reality. We are the creators of our present and of our future. Don’t let the past stop you simply because you might have failed before. Failure makes us stronger, failure teaches us certain things, failure is a gauge of how hard we are trying to achieve greatness. If you do not fail, you do not try hard enough.

Also read

Pick your Path and Run

Pick your Path and Run

“Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; it becomes your destiny”

  • I May Not Be There Yet, But I Am Closer Than I Was Yesterday
  • The Tragedy Of Life Doesn’t Lie In Not Reaching Your Goal. The Tragedy Lies In Having No Goal To Reach – Benjamin Mays
  • If You Still Look Cute At The End Of Your Workout – You Didn’t Work Hard Enough
  • No Matter How Slow You Go, You Are Still Lapping Everybody On The Couch

Fitness Attitude

It is important to remember that we cannot reach our goals without some kind of a sacrifice. Whether it is getting on a treadmill and getting winded, lifting weights and having sore muscles, eating well and staying away from nasty snacks – sacrifice is necessary. Over a period of time, you will stop getting winded, you will run faster, you will lift more weight, you will not have cravings. It only takes a little bit of time to get over the initial hump.

Would you rather have the pain of a workout or have the pain of not being able to lose weight and get to your goals? Although most people don’t see it this way, it is always a choice between which pain you would rather endure. For many people pain of the workout seems harsh, but in reality pain of being unhealthy is harder to deal with in the long run.

Runner Motivation

Ten Tips on How to Flatten Your Stomach

Working out and dieting does not always result in a flat stomach. There are many reasons for this phenomenon; unlike men, many women have a hard time dropping inches around their waist. If you find that some of these tips work for you, keep doing it over and over to achieve your goals. Some of these tips will work for some women while other tips will work for others. We are all built differently and must take different approaches.

Whether you are looking to lose a few inches, a lot of inches, even get beautiful 6 pack abs, read on for great tips which can help you reach your goals.

Tip 1 – Drink Water

You have probably heard this one before. Are you doing this step? Drink at least 8 glasses of water each day. If you are working out, drink plenty of waterdrinking caffeine, drinking soda, drinking alcohol, then you need to drink even more water – make it 10 glasses a day. Water will clean out some of the fat cells and speed up your metabolism so that you can start losing your belly fat.

Drink water first thing in the morning before doing anything else and drink water last thing at night before you go to bed. Get yourself a nice bottle that you enjoy drinking water from. Do not make it a chore, make it a choice and an enjoyable moment.

Tip 2 – Cleanse Your Body

Cleansing is very important especially today. Although our liver and kidneys do a pretty good job at getting rid of junk, many toxins do not leave our bodies and thus cause us to gain weight. We are surrounded by polluted air and contaminated soil and water. Our foods are contaminated as well. We use toxic substances in our homes everyday (i.e. things like make up and cleaning supplies.)

There are many cleansing programs on the market, ensure that you are not starving your body while you cleanse because it can be very dangerous. Most people quit very quickly while doing one of the starving cleanses (such as a lemonade diet).

Cleansing the body will not only get rid of the junk, it will also speed up your metabolism and therefore cause you to lose fat around your belly (and everywhere else).

Tip 3 – Do Cardio Exercises

Cardiovascular exercises are great for shedding pounds. Although you are not targeting specific area with cardio workouts, you will notice your weight coming off everywhere at the same time. Do not be disapointed if you do not see changes just in your stomach area, it will come with time. Get on a treadmill, dance, jog outside, do kenpo and you will see results. Consistency is the key to seeing results with cardio exercises.

Tip 4 – Do Ab Exercises

Although ab exercises alone won’t make your stomach look flat, doing ab exercises will build up the muscles under the fat. Once you burn the fat through other techniques your abs will start showing and will give your body a nice, lean shape. Ab exercises also help your core be very strong. This way you can do more exercises, increase your intensity, and be strong overall.

Some of the best ab exercises to do are: flutter kicks, sit ups, crunches, reverse situps, and mason twists.

How To Do Mason Twists

You can do these faster than what is shown in the below video. Once your core gets stronger you can do about 60 mason twists in 1 minute. Good Luck 🙂

Tip 5 – Do Resistance Exercises

Although most people don’t think that weight training and resistance execises can help reduce the flabby stomach, it plays a big role in reducing fat. Most women do not do resistance training, if you are one of them then you need to start doing it today. Resistance training can be performed with weights, resistance bands, and and just your body (i.e. push ups).

How does it reduce belly fat? As your muscles break down, they need to rebuild. The rebuilding process takes a lot of energy, calories and other nutrienst; therefore, your body burns more calories throughout the day. You get a double benefit, build muscles and burn fat quick.

Tip 6 – Keep Record of What You Eat

Although you may be exercisng hard and drinking water, it is important to keep a track of the foods you consume. When we do not have a plan it is so hard to slip up and eat extra calories through snacking. I recommend to get a free account at Sparkpeople website to track all of your food.

If you are having a hard time with snacking during the day at work, then bring snacks with you. You can cut up some cucumbers and throw in some cherry tomatoes for a healthy snack at work. Add some raw almonds and you will be getting extra protein in your diet.

Stop relying on fast food options. With a plan you do not have to get junk food when you get the munchies.

Read my 3 Week Diet Review

Tip 7 – Eat 4-6 Meals a Day

Most people are used to the idea of eating 3 times a day – breakfast, lunch, and dinner. Some skip breakfast and have a big lunch and a big dinner. These kind of eating habits will not result in a flat stomach. When we do not eat at least 4-6 times a day our metabolism slows down and our bodies start to retain fat cells.

Eat small meals all throughout the day and you will notice that you will have more energy, you will no longer be hungry (and grab bad snacks), and you will start losing weight around your belly area.

eating healthy meals

Tip 8 – Cut out one junk food per month

Lets face it, junk foods keep you from losing weight around the stomach. Commit to cutting out one junk food (drink) per month. Over a period of time you will be able to cut back on many foods which you currently might not be able to live without. Can you cut out soda for a month? How about donuts or jelly beans?

As your eating habits change, so will your taste buds. You will no longer feel like eating junk and in many cases your stomach may not handle it well any longer. Don’t be attached to the junk you eat now, it doesn’t do you any good. As time goes on, your body will become your temple, cherish it.

Tip 9 – Stay Consistent

Consistency is the key to getting a flat stomach. Don’t expect to get there if you are not consistent with your workout routine, your cleansing, and your healthy eating habits. Sure it can be a little intimidating at first, but over time you will get used to the new lifestyle and you will be able to reach your goal.

Think about this… are you suffering more when you don’t have a flat stomach and a healthy body or are you suffering more when you have to make small sacrifices to become a better you? If you do not make a change, nothing will change. One day at a time will bring about great results in your future.

Tip 10 – Don’t ever quit

never quit

Last but not least, do not quit trying to get healthy. Sometimes we all fall off the wagon. Simply realize that you have not done the work out or had a bad snack. Do not blame yourself for such things. Pick yourself up and keep on going. Each new day is a new beginning. Blame will not get you anywhere good. Be happy with your progress and your results.

Pick up a motivational book and read it everyday to keep yourself motivated to keep going. Get a workout buddy to be accountable. There are many things you can do. Just remember – Do Not Quit!


How To Eat Healthy On Vacation

Why Vacation Is Dangerous For Health

Are you going on a vacation and looking forward to all of the fun, but scared that you will gain a few pound? Don’t worry this article will show you how to stay healthy while on vacation so that you enjoy your time without stressing yourself out.

There are a few key rules you will have to follow, but not to worry, it shouldn’t be too hard if you understand why you are doing certain things. Read on to find out how to stay fit and healthy while vacationing.

Reasons Why People Gain Weight on Vacation

There are a number of reasons why people gain weight on vacation. It doesn’t only affect one type of ethnicity, race, gender – most weight problemspeople have customs which use food to celebrate events. Although this is fine, it is important to remember that food is supposed to be consumed to gain energy, not for indulgence. Over the last few decades new amazingly tasting foods have been created, although they are very tasty, you and I know that it is not healthy to eat them in big portions or on daily basis.

Celebrating an event is so amazing, but remember you don’t have to hinder it by feeling unhealthy and gaining weight.

Get Togethers Can Be Rough

On vacation many times family and friends get together to socialize. In many events food is the main attraction (for example Thanksgiving and even 4th of July)

Best way to avoid overeating is to come prepared. Know that you will see a lot of yummy food and plan to eat small portions. This way you can taste more things and still don’t feel like your buttons are popping off your pants by the end of the day. Give yourself at least 15 minutes after you eat to see if you are still hungry. If you are hungry, drink some water and see if your hunger goes away. Many times we are tricked by the feeling of hunger when we are just thirsty.

Know that it’s ok to participate on gathering events and feel good about seeing friends and family, but that the food is not the main reason why you are there. Bring a healthy side dish to share with others, this way you will eat healthy and maybe even get others to join you.

holiday foods on get togethers

Stop Buying Fast Food Meals on the Road

Fast food can add a lot of pound even over a period of few days or a week. Since fast food joints are on every corner, it’s important not to fall for it. Well what do you do when you are out and about and get hungry. The answer is simple – pack your lunch, snacks, and drinks. It may seen like a hassle, but as soon as you start doing it you will realize that it doesn’t take that long to pack a snack and be out of the door. Make sure to bring a gallon of water with you for the whole family and stay hydrated during the hot season.

Go To Restaurants Only On Special Occasion

Going to a restaurant on daily basis can be as unhealthy as getting fast food every day. Restaurant food many times is drenched in butter, sauces, salt and sugars. Although I am not telling you to ever go to a restaurant, it’s not something that should be done everyday on vacation. Not only will you feel healthier, you will also save a lot of money on food by only visiting restaurants once a week or even once a month (depending on the situation).

If you do get foods from a restaurant avoid getting items which have words like “buttered”, “breaded”, “cheesy”, “glazed”, and “smothered”. Look for a healthy alternative – something that is “steamed”, “grilled”, “seared”, and “roasted”.

Try To Avoid Alcohol

Ok, I know that many people are social drinkers, but it doesn’t mean you should go overboard when you are on vacation. Have one or two drinks if that’s what you do at home. You can still have a great time without slamming alcohol drinks down and then not feeling well the next day anyway.

Here is a list of alcoholic beverages calorie intake:

Regular Beer – about 150 calories per container (bottle or can). Do you drink one? or 6? that would make it 900 calories. Remember that an average person should be in-taking only about 2000 calories per day.

Light Beer – about 110 calories per container

Gin, vodka, tequila, run, and whiskey – about 65 calories per one ounce

Red and Dry Wine – about 80 calories per 4 ounces

Champagne – about 85 calories per 4 ounces

Daiquiri – about 125 calories per 4 ounces

Margarita – about 170 calories per 4 ounces

So as you can see these drinks can add a lot of calories to a daily intake. Having one or two once in a while is ok, but if you are having more than that then you will start gaining weight.

Food Is Meant For Energy

It is important to remember that food is meant for gaining energy. Most people do not look at food that way anymore. Basically if you intake less calories that your body burns daily you will lose weight, if you take in more than your body burns you will gain weight. It is important to understand that you body burns calories just to survive. So if your body survives everyday on 1500 calories then if you intake 1500 calories you will maintain weight. If you add a workout into your day you will start losing weight.

My advice is if you maintain your weight at home, then you should still be doing it when you are on vacation. Just like you take a shower, take care of your children and do your laundry, you should still watch your nutrition and fitness. Do not go overboard on eating food and not exercising while you go away.

Being Healthy Is A State Of Mind!

Do everything after giving it a few seconds of thought. Don’t dive into the food by instinct, don’t fall for cravings. Question everything you feel and you will start realizing that many things you are consuming are not necessary.

How to Lose 12 Pounds in 3 Weeks Diet?

A proper diet plan is vital, when it comes to losing weight in just 3 weeks. If you want to lose 12 – 24 lbs3 week diet weight loss within 21 days, you need to include some restrictions in your diet. Some exercise along with use of fruits and vegetables will prove to be effective to reach your goal. However, you must make sure that all such fruits and vegetables are rich in vitamins, minerals and fibers, so that you do not intake large amount of calories inside the body. In addition, try of get rid of fast foods and unhealthy diet patterns. When you will change your lifestyle, you will start to lose weight naturally within few weeks.

When following a 3 Week Diet plan, you make sure of the following things in your daily schedule.

  • Try to eat fresh fruits and refrain from using boxed or packed items.
  • Do not eat products that contain oil inside them, such as cheese and butter.
  • Drink lots of water daily. Keep a bottle of water with you at all times.
  • Follow 3 Week Diet system created by Brian Flatt.

What are the Factors that affect Weight Loss?

Following are some of the important factors that greatly affect weight loss.

Factor #1: Getting Good Sleep

This is the most important part of losing weight. If you do not take proper rest, you start to gain weight fast. Majority of the health and fitness experts are of the opinion that sleep is the key factor which affects fat loss process. Even if you are doing everything right, if you are not taking proper rest then it is likely that you won’t lose weight. People who are habitual of staying up late at night are more prone to obesity. It is because, the body metabolism and hormones are affected by your sleep patterns. That’s why, it can become a major hurdle toward losing unwanted body fat from your body.

When the hunger hormones are increased due to less sleep, you tend to eat even more. Eventually, the hormone imbalance increases your food cravings and body metabolism rate becomes slower. As a result, you increase body weight instead of losing it.

Factor #2: Stress and Weight Gain

Anxiety or stress is yet another factor, which is directly related towards weight gain. These days, people tend to take greater amount of stress and it’s more like a normal thing. No matter, how much you try to avoid it but you still become stressed at times. It has been observed by researchers that people who take stress tend to gain more weight. High amount of stress will become a major hurdle in weight loss.

When you are stressed, you crave for food. This is because the brain causes body cells to release hormones. In this way, your body does not use the available energy. Instead, it asks for extra food and you feel hungry. The unused calories are already available inside your body, yet you want to ingest more food items.

If you start to work on the above two factors, it is likely that you will start to lose weight. With 3 Week Diet program, it is easy to lose 12 to 23 pounds with 21 days. Read Brian Flatt’s 3 Week Diet Review here.

Diet Programs Comparison

Since, there are many diet programs that claim to help you lose weight, it is sometimes difficult to choose the best one.

At the Diet Helper, we aim to review only those programs which deliver the best results.

Here’s our ranking of the best weight loss diet programs.

No.1: 3 Week Diet (AKA 3 Week Diet System by Brian Flatt)

3 Week Diet

No.2: E-Factor Diet (also known as “E Factory Diet Program by John Rowley“)

e factor diet program

No.3: Carb Nite Diet (also known as “Carb Nite Diet Solution“)

the carb nite solution

The first two diet programs are relatively new as compared to Carb Nite Solution by John Keifer.

Based on our research and practical implementation with various clients, I concluded that 3 Week Diet is the relatively good to provide results in short period of time. However, if you want to try something very different, then you can also proceed with E-Factor diet.

How to Reduce Belly Fat Fast

When it comes to how to reduce belly fat fast, you need to consider a number of factors. These factors directly affect your body fat. If you follow proper schedule, you can lose weight within few weeks. In this article, you will find various ways of losing fat. Besides this, you can check out the 3 week diet review to find out the diet routine that claims to help you get rid of 12-23 lbs of fat within 3 weeks.

reduce belly fat fast

The most important factor to lose weight is diet. You become what you eat – the truth confirmed by many scientists. Once we eat healthily, take exercise to maintain a healthy and good-looking body. Then I recommend now to monitor your progress, such as leading a diary, and during the whole process you have to take care of the motivation to not stand suddenly in place. The best way is to give yourself plenty of reasons “why” and then the motivation is no longer needed – everything goes downhill.

So ask yourself the question: “why exactly I want to have a flat stomach” and write answers on paper. Your body will tell you what will be best for him, it’s pretty special feeling 🙂

Take care of metabolism and eat breakfast

Sure you feel you should do the opposite, you want to have a flat stomach. Nevertheless, research shows that eating breakfast within an hour of motives, maintains a good level of insulin and makes the cholesterol remains low.

Eat breakfast at about the same time each day. If you like to sleep in my bed a little longer on weekends – eat it as soon as possible after getting out of bed. It then eat a meal rich in protein and fiber (eggs, peanut butter, fresh fruits and vegetables) – are digested by the stomach a little longer, so you’ll feel full throughout the morning .

Avoid eating sugary cereals, waffles, pancakes, French toast, cakes or oatmeal for breakfast. If you must eat something with sugar, to enhance your meal with protein or fiber.

Eat while oats. It’s particularly good for breakfast, because releases less sugar in the blood and helps control your weight. Eating oats can feel fuller faster.

All this will contribute to this, that you will have a flat stomach, sooner or later.

How to Lose Weight with Belly? Practice!

Practice, but in small series. Research shows that interval training or strength training strong and short breaks can much faster than regular exercises to increase muscle mass and build strength.

Sprint. Run as fast and as far as you can for 20 seconds, then release and walk until you catch some breath. Repeat this exercise for 10 minutes.

Set the treadmill or stationary bike for interval training. Modern equipment can be set so that interval training will be much heavier, harder than normal exercise, but it will last for a shorter period of time. This is one of the key exercises when you want to lose weight from the abdomen.

Enter some exercise into your day job – you can take a 5-minute so-called “power struggle”, ie fast walking. Vigorous pace and long strides, or even running up and down the stairs converge. This works very well on all muscles, belly too, so you can quickly have a flat stomach.

Diet for a flat stomach

How quickly lose weight and get rid of belly fat? First of all, reduce the calories consumed. Try these tips:

Remember that exactly 3,500 calories contributes to the loss of 0.5 kilograms of fat. This means that you either need to burn off those 3,500 calories to lose 0.5 kg, or simply eat 3,500 calories less.

Let your goal is to lose weight up to 1kg a week. Losing more weight in such a short period of time can lead to completely opposite results – quickly begin to gain weight and return to the previous results. The effect of yo-yo dieting? A flat stomach can build up a fairly fast, but not in a week.

Keep a food diary, something like a diary. Most people do not know how much of them. Make yourself an honest self-assessment of your eating habits and note down everything you eat for a week. Use the calorie calculator on the web, to roughly calculate how many calories you consume per day. From here you will be able to see how much you eat and what can be changed.

Try a diet in which you eat 2,200 calories (men) or 2,000 calories (women) per day. This will ensure that within a week you will lose some 0.5 – 1 kg – depends on your level of activity.

Eat good fats. Studies suggest that a diet with plenty of fat, those that have, for example. Avocados, nuts, seeds, soy or chocolate can make the sooner you will have a flat stomach. Just less fat will be set aside in the abdomen.

Trans fats (in margarines, crackers, cookies, etc.), according to research cause greater accumulation of bad fat in the abdomen. Avoid them if you have the opportunity.

Enrich your diet with more fiber. Soluble fiber found in apples, oats and cherries reduce insulin levels, which can accelerate the burning of fat in the abdomen.

How to have a flat stomach – follow a healthy diet

Measure your weight loss progress

Calculate the ratio of waist to hip ratio (from the English: “waist-to-hip ratio”). The ratio of waist to hip ratio m can en show you if you need to lose some belly fat. Here’s how to make measurements:

Wrap Measure around the narrowest part of the waist at the height of the navel. Save dimension.

Now wrap Measure around the widest part of your hips, where you can feel the bony protuberance, near the top of the hip bone. Make a note of the measurement. Then divide the waist circumference (waist) by the hip measurement.

How to look at the results? A woman should have the score of 0.8 or less, and men 0.9 or less.

Not to slacken on it and continue your measurements. Do you now have found a way to have a flat stomach?

Weigh yourself at the same time each day. Since body weight fluctuates depending on the time of day, from what recently eaten etc., try to standardize it. Weigh yourself just about the same time. Many people gets in the weight immediately after waking up, this is their first act every morning before breakfast.

Keep motivated to lose weight from the abdomen

How to have a flat stomach? Keep motivated!

If your friend / friend has the same problem – he wants to have a flat stomach – merge forces! When you are trying to lose weight with another person, with your partner, you feel more responsible for their actions, and above all, you have more desire to exercise and not to give up.

You also need to understand the risks associated with lots of fat in the abdomen. You lose the weight from the abdomen not just to look good – when I think about what are the risks to health associated with it, you may be very motivated to form their flat stomach.

With plenty of fat in the abdomen linked to cardiovascular disease, diabetes and even cancer. Especially because it was the deepest layer of fat in the belly, which we cannot see nor can we touch is the greatest threat to health.

I wish you the best results for weight loss! 🙂

21 Tricks for Quick Weight Loss

Many of us do not have time to use long weight loss strategy, test them for yourself and read on the subject. lose weight fast learn howI have for you a solution to this problem. I made ​​21 tricks for quick weight loss, so that an easy way to change your habits and move your quick weight loss to the next level.

No need to try them all. Simply choose the ones that most will you fit and check them out for yourself.

  1. Stop thinking about how much ‘junk food’ eaten so far. Take your mind with something else, such as help with cleansing diet.
  2. The best time to weigh yourself is as soon as you get up and go to the toilet, of course, even before you eat breakfast.
  3. Do not be afraid to eat. One thing is healthier, the second – less, but when you’re trying to avoid him, quite likely that the doctor will diagnose you with anorexia or bulimia.
  4. Plan your meals, for example, take a 6-day meal plan, which I wrote about in Secrets of Weight Loss. This will avoid eating at fast-food outlets, explaining the excuse: “I do not have time to make sandwiches to work.”
  5. Buy yourself clothes that will be 2-3 sizes smaller than that which now wearing. It will help you motivate yourself to losing weight a few kilos
  6. People who are slimming often go a step further. Not only they shed weight, but also to try to change their habits to avoid future such problems. Good will, if you take their example and move it to your quick weight loss 🙂
  7. Do not eat anything at least an hour – two before bedtime. You can probably guess that at night your body loses a lot less weight – simply resting, so you do not burn as many calories as when you are doing something.
  8. Go to class Salsa, Zumba, oriental dances or simply buy a bicycle or go out to the gym to the people. Exercise regularly, or if you have a pedometer, do a minimum of 5,000 steps per day – sport can never have too much!
  9. Everyone is different, among other things, by their habits, genetics, and the amount of time you spend practicing and so on. Therefore, remember to not strive for excellence or having “one’s body.” Just upgrade the ones you already have.
  10. Instead of eating non-stop same meals, try to replace them with less calorie counterparts, such as regular milk to soy.
  11. A set of general advice: Find yourself a sport that you’ll like, or drink the same water or other healthy drinks, for example. Green tea (reduces stress), chew gum after a meal (best flavor, without added sweeteners) to prevent snacking.
  12. Adventure with weight loss, like any other, begins with the first step. However, do not go alone – find someone among family or friends in whom you could have support throughout the process. You can join the Facebook group, a local club or look for such people on internet forums.
  13. Getting rid of the sugar itself that is not a super-healthy, help you lose weight even 3-4 kilograms in a few weeks. Of course, I remember that everybody reacts differently to it.
  14. Take a long, relaxing walk with your favorite time and the day of the week.
  15. If you notice that your weight increases – do not panic. If you regularly exercise – it can be your muscles.
  16. Drink water before and after each meal or snack. Drink it well after each training session to replenish water well. The body is composed mostly just water, so you might want to look at it.
  17. End of soda – from now on, forever. Do yourself a permanent change and instead drink just plain water – contains no calories or sugar.
  18. Weigh yourself every day, then save yourself your average weight for the whole 7 days. And now an interesting method, which differs little from rapid weight loss. Instead of focusing on that to lose weight, eg. 10 kg for a week (if you think this is possible?) Do what we can to make this the average weight of the whole week was getting smaller. It will certainly be a healthier solution.
  19. Also, remember that you do not need to lose weight if your weight falls within the normal range. You can check your BMI calculator. Focus on health and well-being rather than strive for excellence in your body (which does not really exist!).
  20. Do not try to starve yourself , unless you plan to take a hunger strike for a limited time
  21. Try to avoid losing more than 1 kg per week. Too fast weight loss can cause you to lose muscle mass instead of fat.

You can also check Brian Flatt 3 week diet review to find out about diet strategies that help to lose weight.

See more info here about 3 week diet system