Weight Loss Diet Plan for Women

Are you looking for a way to lose weight, and keep it off forever? Then, following the weight loss diet plan for women by counting steps is for you!

With this plan, there is no counting of carbs, fat or calories. This is not a diet, but more a hurdle of trouble-free way to change your current eating and exercise routine without following a strict diet.

The Key: Walk Ten Thousand Steps

The entire weight loss plan is straightforward, you only need to walk 10,000 steps each day and reduce your portion of food by 10 percent, and you will lose weight, simple as that. Move more, eat less is a lifelong program for those who want to lose weight and keep fit at the same time.

With this uncomplicated plan it will help you to gradually increase your daily activity. All you need is a simple pedometer and calorie tracking diary.

You do not need to run a marathon to manage your weight, just strap on a pedometer lace up your shoes and put one foot in front of the other. People need to be more energetic to keep them fit and trimmed in the process.

What you can eat

By following the step plan you can eat whatever you like, as long as you cut back on your usual portion of food by 10%. Balance your daily intake with plenty of steps, starting with 2,000 and work your way up to 10,000 per day.

The following foods can be eaten:

  • Fruits
  • Vegetables
  • Whole grains
  • Low fat dairy
  • Lean protein
  • Healthy fats (Coconut Oil)

You can even eat your banned foods, so if you want to eat a piece of cake basically balance with the proper number of steps. You can even trade your steps with one minute of cycling that totals 150 steps for women.

The end result of this diet plan is to increase your steps to provide your body with more energy to lose and maintain your body fat.

How does this work for women?

Most diets don’t work, because it is most of the time only a temporary solution or quick fix. What the counting step diet plan does is to ensure that you take a closer look at your habits in the first week of starting this plan.

This helps you to become aware of what you eat, while taking control of your healthy lifestyle. The key to keeping your weight under control over a long time is understanding energy balance. This is calories eaten minus the calories burned for energy burned and weight control.

By counting your steps it’s a simple way to trim your calories and achieve weight loss. You don’t need to count calories or even eat certain foods. The main goal is to eat healthy while satisfying your hunger, providing you with slow weight loss.

All you need to do to get started is to use the pedometer count your steps you walk a day add a total of 500 steps or walk a minimum of 2000 steps that total a 15 minute walk. Each week you add 500 steps till you reach your goal of 10,000 steps.

What sets the step count plan apart from other diets?

By following the step count plan the emphasis is more on being physical, by taking small steps to transform your eating behaviors. What is easier walking more or cutting 100 calories from your daily diet?

By following the step count diet, it is one of the easiest approaches to help with weight loss. All you require is your sneakers, a pedometer and guidance on proper portions for healthy eating behavior.

With counting steps you feel more empowered as this is measurable and fun at the same time. It is one of the most practical plans to follow, by only cutting back on portions and walking more you are on your way to a better healthy living lifestyle.

Food for thought

Walk your way to a healthier lifestyle by following the weight loss diet plan for women by counting steps.

By following the easy steps of cutting down on your eating habits and walking your way to a healthier lifestyle you can be sure to keep the unwanted pounds where they belong away from your body.

How to Lose Weight in 5 days the Healthy Way

How to lose weight in 5 days the healthy way may be on your mind when it comes to shedding of those pounds. We all want quick results!

If you need to shed off some pounds quickly, don’t stress. There is a way you can drop several pounds in just 5 days. The best way to lose weight quickly is to lessen the amount of calories you take in and boost the amount you exercise along with another little know trick.

Eating just the right healthy foods are essential to dropping weight quickly. By following some easy steps you will easily reach your goal when it comes to shedding those unwanted pounds.

Beta Switch Diet

If you are looking for a way to lose weight without starving yourself, or have the willpower these 3 important aspects need to be considered:

  • Take control of your appetite
  • Lose weight fast, without being hungry
  • Perk up your health at the same time.

First step on how to lose weight in 5 days

Exercise everyday! Keeping yourself extremely active is critical in losing weight, since it will burn away the current fat. Various studies have shown that you need to exercise for at least 30 minutes 3 days a week for better health. However, if you are looking for quick results, then you should exercise every day for at least 60 minutes.

Here is a quick summary of high calorie burning exercises. These estimates are based on a woman who weighs 150 pounds.

  • Running 800 Calories
  • Swimming 640 Calories
  • Fast Walking 420 Calories
  • Bicycling 700 Calories

Source: mayoclinic.org

Second Step to healthy weight loss

Remove sugars and starches from your diet, these foods fuel the secretion of large amounts of insulin. Insulin is the core fat storage hormone in your body. When your insulin goes down fat can easily get out of the fat stores and your body starts burning the fats instead of the carbs. This is why cutting your carbohydrate intake and lowering your insulin is very important. Eat lots of protein, fat and vegetables.

Protein Sources:

  • Meat – Chicken, pork, lamb, beef
  • Seafood and Fish
  • Eggs that are Omega 3 enriched preferably pastured eggs.

Low-Carb Vegetables

  • Spinach
  • Broccoli
  • Brussels sprouts
  • Lettuce
  • Cucumber

These are only a few noted vegetables, fill your plate with these low-carb superfoods. If you struggle to include enough fruits and vegetables then consider looking at smoothie makers as a convenient alternative.

Third step

Drink lots of water ice cold water. Drinking ice water raises your metabolism and flushes your system of harmful toxins. This will keep you hydrated and make available to you the extra boost of energy needed to complete your exercises. You should drink at least 8 oz glasses of water a day.

Fourth Step eat fruit

Eat a portion of fruit 10 minutes before your meal. Bananas and apples are great fruits to eat before breakfast, lunch and supper. This helps to fill up your tummy before eating the main portion of your meal. Helping you to eat less! Need help getting enough servings? Try these healthy weight loss smoothies.

Step Five, Breathe Deeply

Sit down and take deep, slow breaths for 10 minutes every day. Count to 10 while breathing in slowly, breath out while counting to 10 again. Taking deep breaths helps you to unwind and lose weight, by adding oxygen and taking bigger breaths the more fat you will burn. This will help you to lower your blood pressure while losing those unwanted pounds.

Final Tips

Losing weight quickly is hard work and requires a daily commitment in reaching the goal you set for yourself. When it comes to how to lose weight in 5 days it takes desire and a solid a healthy eating plan and exercise.

If you have failed before to lose weight and need extra help, don’t stress. Check out this new program based on new research about the woman’s alpha and beta cells.

Beta Switch Diet


Bonus idea: I just wrote about this: Honey and cinnamon weight loss is a great way to combine it with your daily tea.

The Best Herbs for Natural Breast Enlargement

When it comes to natural breast enlargement there are certain herbs out there that can actually increase the size of your breast. It is the phyto-estrogens (plant-based estrogen) that these herbs contain that give them the ability to promote natural breast growth. These phtyoestrogens stimulate the natural estrogenic activity inside the body, and if you are one of the many women out there that want to know how to increase breast size then you need to increase the amount of estrogen flowing through your body.

Estrogen is the female hormone that is activated during the female’s puberty years, which is why most women begin growing breasts and other woman characteristics when they hit puberty. By taking these phyto-estrogen rich herbs they will mimic the estrogen that your body naturally produces. Below you will find some of the best herbs to take in order to make your boobs bigger.


One of the best herbs to naturally increase your breast size is fenugreek. This herb contains a lot of phytoestrogens that will stimulate the estrogen activity in your body. Not only will fenugreek help produce more estrogens in your body, but also they will stimulate another female hormone known as prolactin.

Prolactin is the hormone that produces milk while women are breastfeeding. The production of estrogen and prolactin is what makes fenugreek so effective when it comes to breast development.


Another herb known to help increase breast size is fennel. Fennel also increases the activity of female hormones like prolactin and estrogen. With the increase in milk production your breasts will swell and this swelling will eventually lead to permanent gains.

The great thing about fennel is the fact that this herb can be added to lotions and massaged into the breasts. Another way to take fennel is to make a herbal tea with it. Look for herbal tea packets at your local health food store and brew the tea for a few minutes. The longer you allow the tea to steep the more rich it will be with phytoestrogens.

Allow the tea to cool down a little and then drink it. Drinking fennel tea 2 to 3 times daily will help increase the esrtogen and prolactin activity in your body.

Red Clover

One other great herb for natural breast development is red clover. Red clover contains a powerful phytoestrogen known as genistein. This phytoestrogen is very potent and will promote breast growth by binding to the estradiol receptors in your breasts. This herb contains a few other phytoestrogens that are responsible for breast growth.

Saw Palmetto

Finally, if you really want to make your boobs bigger you should definitely give saw palmetto a try. This herb is one of the most potent herbs when it comes to phytoestrogens. Unlike fennel and fenugreek this herb helps reduce the amount of male hormones in the body.

Male hormones like testosterone can impede the amount of estrogen flowing through your body, which will stop your breasts from growing the way they are supposed to. By reducing the amount of testosterone in your body the amount of estrogen will increase and help your breasts grow.

You just have to becareful when taking this herb because it is so potent. Only take the recommended dosage of this herb and always consult your doctor if you want to increase the dose.

Oatmeal Diet

The oatmeal diet is a simple and effective method to losing weight when implemented correctly. Oats also have great nutritional value plus it tends to be a very filling food in your stomach which will help you follow a calorie restricted diet. It is important to know that this program does not mean to replace all daily meals with oatmeal. This does not provide daily adequate nutrition and can result in extremely negative health effects.

Oatmeal Benefits

Oats can provide the energy and strength to help individuals through their every day busy life. Oats are inexpensive and widely available at most any type of store. It provides the body fiber and fuel as well as many other extremely nutritional benefits.

  • Oatmeal, oat bran, and oats themselves contain a special type of fiber called beta-glucan. It has been shown that consuming this reduces cholesterol levels dramatically.
  • They also contain a very unique combination of antioxidants. These are known as avenanthramides and assist in preventing free radicals from damaging LDL cholesterol. This action thereby reduces the risks of cardiovascular disease.
  • Beta-glucan, the specific fiber in oats, enhances the body’s immune system and its response to infections of bacteria. This fiber assists in the navigation of neutrophils and increases their ability to rid the body of bacteria. Neutrophils are the most abundantly found non-specific immune cell with in the body.
  • Oatmeal reduces and stabilizes blood sugar levels, which is extremely beneficial for those suffering from or who are predisposed to diabetes.
  • The fiber content of oats helps the body eliminate toxins throughout the entire body, soothes the digestive system, and provides a satisfied feeling that is long lasting.

How does the Oatmeal Diet Work?

There are two popular versions of the diet.

  • Replace breakfast and lunch with oatmeal. These meals can include dried fruit or other simple ways to dress up the oatmeal but 90% of the calories should be from the oatmeal. For dinner, you should have a balanced diner of about 600 calories.
  • Incorporate oatmeal into everyone meal. The target is to have about 50% of your daily diet be oatmeal based with the rest coming from a standard balance of fruits, vegetables, and meat.

Both versions have been shown to have similar results. People on the oatmeal diet consume fewer calories, continue to get their basic daily nutritional requirements, and are usually able to experience very few hunger attacks.

How to get started

The first step is to replace the usual morning breakfast of coffee and doughnuts with a half of cup of oatmeal. This does not have to be plain. Spice it up with skim milk or soy milk, reduced fat buttery flavored spread, raisins, and/or cinnamon. Experiment and find delicious and wholesome combinations. Try adding a serving of fresh fruit to this meal.

Create a lunch from a half of a cup of oatmeal and an equal amount of flavored, low-fat yogurt. There are numerous flavors of yogurt to choose from. Another combo eliminates sugar altogether and go for savory by adding a serving of scrumptiously seasoned and roasted veggies. The oatmeal with yogurt option could be used as a heathy mid-day snack.

It has been suggested that individuals limit their caloric intake to between 900 and 1,000 calories per day for the initial 7 days. The benefits of the first 7 days is to cleanse the digestive system and jump start the diet. They should then raise the intake to between 1,000 and 1,300 for the next 30 days. This is something that should be done under the supervision of a medical professional, especially if the person is suffering from any disease or injury. It is strongly recommended to retain the oatmeal in the meal plan as the normal diet is resumed.

Get up and Move

Physical activity is important to all individuals no matter the diet or the goal of the diet. Physical activity can range from intense weight training and hikes in the mountains to simple walks in the park and playing with the kids in the yard. The first step is to choose an activity and then perform it on a routine basis. Exercise is a wonderful way to involve the family as well as a great way to spend quality time together. Both are extremely important to overall positive health and well-being.

Heath is a cycle that includes mental, emotional, and physical. When one of these suffers negative effects they all do. Being happy and satisfied individuals is very important to being physically healthy.


How to Reduce Arm Fat

Women are always looking to learn how to reduce arm fat. This is especially true in the spring and summer as popular fashion includes many sleeveless options. Having to carefully select your clothes due to an embarrassing physical feature is one of the most stressful parts of shopping for a woman.

How you attempt to reduce arm fat depends on your BMI. If you BMI is over 25, you should combine a general exercise program and diet plan in addition to the specific arm exercises listed later in this article.

Even if your BMI is in the low 20’s, the best approach is to strive to achieve a healthy body tone body with overall weight and cardio training along with a calorie restricted diet to provide better arm definition.

Nutrition Assessment

There are several items to keep in mind while losing weight. One is that your body still requires adequate basic nutrition on any diet. For example severe caloric reduction does not usually result in successful long-term weight loss. When the body is denied nutrition it often goes into what is referred to as starvation mode. During this process the body will store most everything that is consumed. It is essential to consume calories that provide the required daily requirements of vitamins and minerals.

Additional nutrition tips to reduce arm fat:

  • It is important to drink plenty of fresh water every day. Water is an essential soldier in the body’s battle against toxins. Fatty tissue is considered a toxin and an abundance of toxins causes premature aging.
  • Include lots of fresh fruits and veggies in the diet. Both contain large amounts of vitamins and minerals, especially in the fresh, raw form
  • Avoid processed grains and snacks. It is better to consume whole grains instead. For example, eat whole grain, pasta and rice instead of over processed white rice or enriched pasta. Enriched is very often a misnomer.
  • Lean meats not only help individuals reduce body fat, they are good for heart health. Lean chicken and fish have large amounts of pure, complete proteins. Fish contains omega-3s and, again depending upon the method of preparation, almost no Trans fats.
  • On a vegan note, there are numerous foods that may be consumed to receive appropriate amounts of healthy protein. Beans and whole grain rice are commonly suggested. A couple other recommendations that are rising in popularity are soy and quinoa.

Exercises to Eliminate Arm Fat

Eliminating the flab on the back of the arm should not be considered a spot treatment. All fat burning exercises actually will remove body fat evenly around your entire body. So your first step in exercising to eliminate arm fat is to start a consistent 30 minute per day cardiovascular workout.

How to Reduce Arm Fat with toning exercises:

  • Simple, traditional push-ups are an excellent exercise to tone triceps. Many women neglect this exercise and tend to stick to sit-ups. They believe that incorporating push-ups into an exercise routine will cause them to appear bulky or too muscular. This is not true and is one of the best exercise to tone the arms.
  • Dips also target the back of the arm. Start by placing the palms of the hands on the edge of the seat on a stable chair which has been situated behind the back. Slowly lower the body to the floor then raise it again. This should cause a stretching sensation and a tautness in the back of the arm. The best goal is to aim for doing this one full minute at a time.