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      "body": "![pexels-pixabay-47344.jpg](https://cdn.steemitimages.com/DQmPJXy7MZRetunitaJ1ET5M4fNmFQT1t4L4utz9RGJFYxN/pexels-pixabay-47344.jpg)\nOften times, the family budget is a source of conflict. Most of the time, the major earner makes the final financial decision, which isn’t always a welcome deal for the rest. Since money is such an intrinsic part of family life, families need to achieve accord in this aspect. There is a four-step cycle in budgeting the family money to maintain peace and harmony.\n\n1. Set your priorities.\n\nPriorities are different from goals. They are aspects in your family’s life that you, as a family, want to set focus on, say health or children’s future. While goals are specific targets that support priorities.\n\nIn setting priorities, do not set too many as it defeats the purpose. Ideally, there should only be one, but because life is not ideal, 2 to 3 are reasonable.\n\nAs the priorities are set and agreed upon, write them down. Post the paper where everybody can see them to remind them of what your family is focused on for the next few years.\n\n2. List down your goals.\n\nOnce the family has set and agreed on priorities, the next step is to set the goals. Goals are specific and measurable conditions that, when achieved, will support the priorities.\n\nIn setting goals, establish a target that is both challenging yet achievable. A 10-15% of the family’s income is a good savings target for a child’s future education: stretching yet reachable.\n\nTry to limit your family into setting 1-2 goals per priority, to maintain focus.\n\n3. Work towards your goals.\n\nAfter setting your priorities and goals, start living by them. All of the family’s activities will be geared towards working at your goals. Track progress, particularly on financial goals, by using an income and expense-tracking tool. The simplest way is to get a notebook and list down all expenses and incomes and set a budget for future spending. There are those that invest in computer software or a family accountant. Whatever it is, the important thing is to have a system of monitoring the family’s performance towards achieving their goals.\n\n4. Evaluate your family life.\n\nAt a certain point in time, when you feel like it’s time to evaluate your life, check how your family is doing against the goals. Goals that have been achieved can be checked off the list, and new ones can be formulated.\n\nAt times, in major changes, say a career move, or when a family member goes away, it may be time to re-evaluate priorities. When such a time comes, then the cycle begins, just like what it’s for:",
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      "body": "![pexels-keiji-yoshiki-176782.jpg](https://cdn.steemitimages.com/DQmSJ67kXozCp7KDeHJ5SKWiYScyUqip9TMUq8zbabaPRis/pexels-keiji-yoshiki-176782.jpg)\nWhile it's not as common a goal as losing weight, there are a significant number of people that have weight gain as their goal. The reasons are as varied as the individuals but could include wanting to gain weight for a sport, wanting to put on some pounds after rehabilitating from an injury or you are just underweight and have trouble making the scale go up or your Doctor has asked you to gain weight.\n\nBefore heading out on your weight gain journey, I would be remiss if I didn't encourage you to visit your Dr. for a checkup first. It may be that you aren't even underweight. While I'm not a fan of the BMI, underweight is defined as having a BMI under 18.5. (The media plays a big role in how we view our bodies and it may just be that you are fine in the skin you're in) However, there may be medical reasons why you find it hard to gain weight and your Doctor will be a good place to start. OK, all cleared by your Doctor? Then let's look at ways to help you put on some pounds.\n\nGaining weight will generally follow the same formula as losing weight-but in reverse. If calories in has to be lower than calories out to lose weight, then it stands to reason that the reverse of that will have the opposite effect---and it does! So the scientific universal formula for weight gain is calories in must be greater than calories out.\n\nIt seems simple and all you have to do is increase your daily allotment of McBurgers right? Well, not so fast. You want to do this thing right and in a healthy way-and slowly. So without further ado, here are some tips for your bag of tricks.\n\nNUTRITION\n1. Determine how many calories you are taking in now and how many calories you need based on your daily activity. You can use a good online tool for this. Whatever the number, it represents the number of calories that you need just to maintain the weight that you are at (I know, I ended my sentence with a preposition-I'm crazy like that) Now that you know what the number is, you need to increase you r daily caloric intake by, oh, let's start with a 500 calorie per day increase. When you gain or lose weight or change your activity level or have changes in health then your caloric needs change so always keep updated with what your caloric target is. Food diaries are a great tool, especially at the beginning.\n\n2. Try to eat more often-YEAH!! If you eat 3 meals a day then try adding a couple healthy snacks throughout the day.\n\n3. When you do eat your regular meals, increase your portion size. If snack #1 was going to be a yogurt (I know... yuck!) then have 2 yogurts instead. At dinner, have a second serving of veggies. The goal is to try to increase your portion sizes with each meal\n\n4. Focus on good foods. Whole grain breads are dense and you can cut thick slices and put on your favourite topping like peanut butter, honey, hummus... Mmmmm. When picking veggies pick the ones that have less water content. Things like cucumbers have a lot of water so will make you seem more full while taking but you take in less calories... you don't want that... you want potatoes, carrots, corn etc. Same goes for fruit... pick the more dense ones like a banana over an orange (dried fruits are good!)\n\n5. Fats are where it's at (My momma said I was always good at rhyming words) Fats are so good because they pack 9 calories per gram while carbs and protein only have 4 the losers. BUT... pick healthy fats. Nuts, seeds, peanut butter, avacados, hummus, oils... all good! And the good thing is you can add some of these to everything you eat. Cooking eggs? Cook them in oil... Having toast? Spread on some hummus... Having a salad or cereal? Sprinkle on some nuts or seeds and add some more oil to your salad. You can add healthy fats any time you sit down to eat. Toss some dried fruit on a salad or granola. Top your potatoes with oil or cheese or go wild and throw some chili on top of them.\n\n6. Sick of eating? Drink your calories. There are lots of healthy meal replacement drinks that are good but why not make your own smoothie? Make it with milk, fruit, honey... whatever... then sprinkle in some seeds. You can also try replacing some of your water intake with juices or the occasional sport drink.\n\n7. Remember, slow gain is the best. To increase your weight too rapidly only increases the chances that the weight you gain will be from fat mass and not lean body mass. A gain of about one half to one pound per week should be your target.\n\nEXERCISE\n1. Gain some muscle. You want to make sure that you add some lean muscle and that all your weight gain isn't just from fat. If you incorporate a resistance routine three times per week (like body weight exercises or lifting weights) then you can gain some lean muscle mass and what's even better... the increased workload may even boost your appetite... WIN!! If you want to gain muscle mass then add in some extra protein to your meals too. Protein intake that is too low can actually make you lose body mass so keep your intake to a healthy level. Beans, peanuts, chicken, tuna... all good!\n\n2. Avoid extra \"cardio\" type workouts like jogging and just focus on resistance exercise.\n\n3. After a workout, have a light snack that includes protein such as an egg on toast, whole wheat crackers with cheese or simply a glass of chocolate milk. The protein will be building blocks to help repair and build muscle after your exercise.\n\n4. Incorporate a stretching routine into your day. OK, this in itself won't help you gain weight, but with the extra resistance training, stretching will help keep your body free from pain and keep your body moving properly.\n\nSUPPORT\n**Tell friends and family what your goals are so they can be involved and help to support you in your goals. Join an online group with other like-minded individuals so that you always have someone to talk to and bounce ideas off of. Don't discount this-having the proper support is key to anything in life.\n\n\n\nArticle Source: http://EzineArticles.com/9592986",
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      "body": "![Uploading image #1...]()\nWhen last did you go on tour? Now I haven't travelled in a while but let me tell you about the last time I travelled. So I had just graduated, right? My dad thought \"Oh you've done great, baby girl. You deserve your accolades and a treat\". How could I say no to that? Who would say no anyway?\n\nI remember clearly, it was a late Friday in July. I had gone shopping the previous days so I was well stocked with clothes and accessories. Oh! I was ready to shine, I was ready for everyone to know my \"Ideniny\". First of all, I was so excited that I could not sleep for days. Friday came and I was so tired, I slept through most of the day and I almost missed my flight.\n\nThat would have been tragic!\n\nFast forward to actually getting to England. So we decided to tour England a bit. We went from Liverpool to London to Manchester to Brighton to Leicester and so many more cities. I was on a roll people. Dining out, going on bus tours, visiting Madame Tussauds, the London eye and a lot of tourist attractions.\n\nWe went from hotel to hotel; ultimately we were travel nomads at that point in mind. Can't say I wasn't sad when I had to leave and come back home. Of course, I knew there would be other chances to travel again but I'll be honest, I did not want to come back home. I wanted to stay there forever. I actually begged my parents to let me stay back but they said \"NO\" and that was it.\n\nYou do not want to argue with your parents, especially if they are Yoruba. Look, my mom is a no-nonsense woman. Yes means Yes and No means No. You get out of line, you get checked straight up.\n\nYou're probably wondering \"Isn't she going to tell us about all the places she went to\". Well, I could talk about visiting Madame Tussauds and seeing all those life-size wax figures. I was completely entranced. They looked so realistic. It was uncanny; almost disturbing if I'm being totally honest.\n\nI could also talk about visiting Warner Bros. Studio. Look let me tell you, this particular adventure really was an adventure I'd love to repeat anytime. All day, every day. Call me a kid, but seeing the studio where some of my favourite movies came to life, I was giddy. Lightheaded even. Guys!!!! Harry Potter was born in that studio. All 8 movies. How could I not be excited? *laughs in childish*\n\nNow, if you want the best tour of London, get on the Big Bus Hop on Hop off tour. Best believe you'll see almost everything you need to see. You'd be in a double-decker bus so you can sit in the lower deck or the open deck, depends on the weather really. The weather in London can be quite \"bipolar\" if I do say so myself. But whichever tickles your fancy. Popular places on this tour include the London Eye, Kensington Gardens, St. Paul's Cathedral and the Tower of London.",
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      "parent_permlink": "dogsgood",
      "author": "kunal8383",
      "permlink": "top-10-dog-breeds-in-this-world",
      "title": "Top 10 dog breeds in this world",
      "body": "![pexels-nancy-guth-850602.jpg](https://cdn.steemitimages.com/DQmQAgiwRMkTvogZuzwVuWwsCckK9amjtRvPJMfU6NbtHZE/pexels-nancy-guth-850602.jpg)\n\nAll good dog breeds have a great deal of importance with the specific. The following top 10 dog breeds list we are having a look at all varieties of puppies from the small to the large. We are selecting favorites based on their attitude and ease of training as well as their cuddly and cute elements. But to be clear we love all breeds, now grab your leash.\n\n10- Saint Bernard\n\nNamed Cujo although excellently featured in the Cujo (horror film) which is based on the novel of Stephen King Saint Bernard is a big creature with friendly nature whose true character is perhaps better portrayed in the friendly family jerk Beethoven named after the greatest.\n\nCujo has roots as far back as 980 AD and while he didn't carry barrels of brandy. He was actually created for rescue work and life in the Alps. He was nearly vanished owing to serious winters in the early 1800s. But he was happily crossbred with Newfoundland dog to reinstate and maintain his numbers nightly.\n\n9- English cocker spaniel\n\nHe has been a fixture in the arts in some way for almost half a century first valued as a quality hunting dog in both wet and dry conditions. The Cocker Spaniel was created to hunt game birds especially one game bird which is called the Woodcock is where their name comes from the cocker spaniel. The English cocker spaniel is highly playful and lovable personality endeared it as a greeted member of a lot of families now. We think Prince George is certainly sweet in his photo. But one of our favorite things must be the family's cocker spaniel Lupo as a good friend to the kids as it is driving out the cocker spaniels of Woodcock. He has intelligent nature also allows it to be employed regularly as a sniffer dog in Cuban airports. So overall the cocker spaniel can make a good pet if he is bought from a reputable breeder.\n\n8- Siberian Husky\n\nThis dog was originally bred in Russia to be one of the most powerful working dog breeds. This large dog looks like a wolf and is really friendly and surprisingly light eater, smart and greatly trainable. The Husky is playful with kids and rarely let's loose his signature howl but he makes poor watchdog breed. He just likes people too much, he known for his icy blue eyes. The Siberian husky may also have amber or brown eyes and may even have one brown and one blue eye. Meanwhile, his fur can be white, black, red, silver grey or brown and keeps him warm in temperature as low as minus 75 degrees Fahrenheit.\n\n7- Boxer\n\nThe boxer is like a 3-year-old child that's it he did not grow up past three a common fur baby. The boxer was originally bred and intended for bull baiting, dog fighting, and even cart pulling obnoxiously pleased and greatly-spirited. The breed is intelligent and quick learner that appears to be similar to a cat of all dogs when he grins. He is happy, you really know if he is integrated into most dog loving families easily as he gets on well with and plays well with children. He may make a good relationship with cats over a shared dislike of birds. The breed may have got his name from its boxing like poachers. Although many in his native Germany dispute that claim meets John and his boxer with a 17-inch tongue which is the longest of any dog.\n\n6- Yorkshire terrier\n\nHe is one of the cutest very tiny but brave and remarkably loyal. The Yorkshire Terrier is protective of his adoptive family and can take over the house effectively if he is allowed good fella noted for his long silky hair. The Yorkie is offspring of the sky terrier and Paisley and was literally bred to be a mouse hunter in north of England where he is usually utilized in clothing mills and mines. He may have a big bark but there is not a lot of him to back it up. He is small but is still a terrier at home meanwhile the Yorkie is quite content as an indoor dog. The breed can be excellent watch puppy due to his suspicious behavior towards strangers. He loves teasing and messing with other dogs way bigger than him so keep his leash handy.\n\n5- Bulldog\n\nEven very high beauty requirements are like beauty sleep. You would have to sleep for like month you are really a typical dog whether French, British or American. Bulldog at present has roots as far back as 1500 but the breed as we know it did not really come to be till the old English Bulldog was crossbred with the Pug. This will not work sweetie that look won't do work on him now considered as one of Britain's national animals. In past, the Bulldog was bred and utilized for the sport of bull baiting rather than taking down bulls. Today, Bulldog thrives on attention and is pretty affectionate breed.\n\n4- Beagle\n\nThis breed is found in different colours ranging from lemon, black, white, red and orange. The Beagle was recorded in ancient Greece and is even present in the work of Shakespeare Daisy. Of course, the modern beagle, however, can be kept track to the 1830s when the Reverend Philip honey would be established. The beagle was praised for his hunting ability in the first modern pack of the past and is valued today as a sniffer dog due to his amazing sense of smell.\n\n3- Golden Retriever\n\nThe golden retriever is patient, devoted, charming and trainable and is an incredible choice for a family or a childhood friend. He came to be in the late 1800s in his quest to possess a retrieving dog that performed well on land. In water, it is fun to swim for him; he is a well-suited dog to drug enforcement, rescue and search work, and servicing the disabled community.\n\n2- German Shepherd\n\nHe is perhaps well-known as the German Shepherd dog. He was known as the Alsatian wolf dog for much of the 20th century and developed around 1899. The German Shepherd is very often utilized as a Scout in military, rescue and search teams, police services and is very much capable actor in dog terms.\n\n1- Labrador Retriever\n\nThe lab is friendly and may be yellow, chocolate or black. This is all one dog breed and can be found in a single litter famous worldwide as a friend. The Labrador retriever is also eager to help out in the world of hunting, security and police work. This affectionate dog is also used as a guide and service dog.\n\nGet complete dog breeds list with their comprehensive profiles including pictures, health, training, care, exercise, temperament, characteristics and so on. You will find every pooch that you like whether it is best dogs for children",
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      "permlink": "7-most-common-birds-that-you-find-in-singapore",
      "title": "7 most common birds that you find in Singapore",
      "body": "you live or work in Singapore, you may often have the urge to know more about the city. In this article, we are going to talk about some of the most common birds you can find in this city. We will share some common facts about these birds.\n\n1) Javan Mynah\n\nThis bird is called the white-vented mynah as well. For the first time, in 1920, this bird was brought from other countries to be kept as a pet bird.\n\nAs far as breeding and food are concerned, mynah is quite adaptable. It leaves its nests before other birds in order to eat road kills, fruits, leftover human food, and insects.\n\n2) Asian Glossy Starling\n\nOften, these birds get together in big flocks consisting of 30 birds. You can find sitting on TV antennas and feeding on different types of fruits in gardens. At night, you can find them in big communal flocks and roosts. Their voice sounds like a whistle.\n\n3) Pink-Necked Green Pigeon\n\nThe male pigeon is more colorful than the female. Often, their nests are in trees. Rarely they are found on the ground. Typically, they get down only when they have to drink water.\n\nThe pair helps each other incubate the eggs and the nest. Typically, the male rests in the nest throughout the day, and the female comes back in the evening. Unlike other birds, doves and pigeons don't have oil-producing glands. So, their feathers are not waterproof.\n\n4) Yellow-Vented Bulbul\n\nYou can find this bird in almost every park and garden. In gardens, they can be seen flying around flowering shrubs. Usually, it's cup-like nest is made of plastic strips, raffia pieces, tissue paper, and plant stuff.\n\nThey feed on caterpillars, beetles, grasshoppers, and ants. After having their meal, they like to bathe and preen.\n\n5) Whimbrel\n\nYou can find these birds breeding in the arctic and sub-arctic parts of the world. Usually, they fly to other countries, such as New Zealand, Australia, and Asia during the colder months of the year.\n\nIn Singapore, you can find them in September and November. Their long bills to feed on marine animals and crustaceans.\n\nWhimbrel was seen at Sungei Buloh Wetland Reserve after a long time in 2014.\n\n6) Pacific Golden Plover\n\nIn Singapore, you can find this beautiful bird on the shores. They feed on insects, spiders, worms, marine, and crabs, to name a few. This bird can fly thousands of miles without getting tired. They fly in flocks of hundreds of birds.\n\nIn Singapore, they arrive in late August. In April, they fly back to their original sites.\n\n7) Common Redshank\n\nYou can identify the common redshank from its red legs. But the juveniles don't have red legs. Their legs are greenish-yellow. These nervous birds are often seen flying around the sandy shores.\n\nIn the breeding season, the common redshank feast on worms, insects, and spiders. Before or after the breeding season, they eat tadpoles, small fish, crustaceans and mollusks.\n\nSo, this was an introduction to some common birds you can find Singapore\n![pexels-public-domain-pictures-40984.jpg](https://cdn.steemitimages.com/DQmRvjBj8NLcQ5iA9ARig654tkCnwtWNYejNDVvA66rRvEu/pexels-public-domain-pictures-40984.jpg)",
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      "title": "Pets rule to your home",
      "body": "Cats and dogs have been the favoured house pets for centuries and shower us with much affection. A home is not a home without a pet- welcoming when we arrive back from a day's work or outing. The look of love and happiness in their eyes together with a tail wagging like a whirlwind on your arrival melts the hardest of hearts.\n\nCats are a little more independent in their ways than dogs are but are still always at the door to greet and make you feel at home as they brush up against your legs... and nearly trip you in their eagerness. Of course, they are only being clever as they want to be fed. This is just in case you have forgotten which is impossible!\n\nNothing keeps you better entertained than a playful kitten as it gets up to all sorts of antics. Chasing a ball or a piece of string is all part of the fun. Rushing from one corner to the next is usually followed by collapsing on a cushion or your favourite chair. Naturally, you willingly instantly give it up for your bundle of purring fur.\n\nAt night time it does the honour of escorting you to bed and often as not joins you either in or on it. Would you have it any other way? To top it all, just as you are about to fall asleep it decides the time has come to go out and become a night owl. Up you get to open a door or window with this followed by a your lying awake waiting for it to return.\n\nThen, there is the choice of which pet food to consider for feeding. All domestic animals have a favourite dish which they gobble with relish. Maybe it is boiled chicken or else fresh or canned fish. The facial expression waiting for the desired choice can prove most interesting to see. They tend to sit and look up at the fridge door expectantly quite aware that this is where their meal usually comes from.\n\nPeople under the impression that the animal kingdom is not clever are so wrong. The same goes for those who do not like pets they do not know what they are missing. Animals can become your best friends, sometimes your only pals. They keep you young and on the go. Even, if the pet is a bird in a cage, they become a special creature that needs love and looking after. You do realize don't you that your pets do rule your home and it is not the other way round.\n\nHi, my name is Gloria Herman\n\nDuring the past few years, I have been fortunate in being assigned projects, which have been inspiring and varied. From articles on various aspects of travel, to website content, for the USA and UK markets. This is supported by my own world travel and the knowledge of people gained from this experience.",
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      "permlink": "re-kunal8383-how-to-loose-your-weight-best-method-20220312t062003415z",
      "title": "",
      "body": "Hello welcome to Steemit world! \n I'm @steem.history, who is steem witness. \n This is a recommended post for you.[Newcomers Guide](https://steemitdev.com/guide/@steemitblog/steemit-a-guide-for-newcomers) and [The Complete Steemit Etiquette Guide (Revision 2.0)](https://steemit.com/steem/@steem.history/the-complete-steemit-etiquette-guide-revision-20-homage-1598425779) and, recommended community [Newcomers Community](https://steemit.com/trending/hive-172186) \n I wish you luck to your steemit activities.<center> \n \n \n https://cdn.steemitimages.com/DQmXHwdcNs5VPcBft1iSosPdHLpBNBfjuG84g3ffWhMw5JQ/image.png \n <sub>(The bots avatar has been created using https://robohash.org/)</sub> \n @steem.history \n \n ### My witness activity \n - [My aspiration for STEEM witness](https://steemit.com/hive-185836/@steem.history/my-aspiration-for-steem-witness-1601280729) \n - Provides information on Steem.  \n [Reference](https://steemit.com/trending/hive-130095) \n - Supporting the Steem project. \n [SPUD4STEEM project](https://steemit.com/trending/spud4steem) \n - Supporting the community. \n [Newcomers Community](https://steemit.com/trending/hive-172186),[Steem Sri Lanka](https://steemit.com/trending/hive-133716) ,[WORLD OF XPILAR](https://steemit.com/trending/hive-185836), [GLOBAL STEEM](https://steemit.com/trending/hive-145160), [Scouts](https://steemit.com/trending/hive-181136), [Latino Community](https://steemit.com/trending/hive-188619) \n \n ### My featured posts \n - [The Complete Steemit Etiquette Guide (Revision 2.0) -Homage](https://steemit.com/steem/@steem.history/the-complete-steemit-etiquette-guide-revision-20-homage-1598425779) \n \n [![image.png](https://cdn.steemitimages.com/DQmd7of2TpLGqvckkrReWahnkxMWH6eMg5upXesfsujDCnW/image.png)](https://steemlogin.com/sign/account-witness-vote?witness=steem.history&amp;approve=1) \n <sub>please click it!</sub> \n \n ![image.png](https://cdn.steemitimages.com/DQmWDnFh7Kcgj2gdPc5RgG9Cezc4Bapq8sQQJvrkxR8rx5z/image.png) \n <sub>(Go to https://steemit.com/~witnesses and type fbslo at the bottom of the page)</sub> \n \n </center>",
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      "author": "kunal8383",
      "permlink": "how-to-loose-your-weight-best-method",
      "title": "How to loose your weight best method",
      "body": "![pexels-binyamin-mellish-116077.jpg](UPLOAD FAILED)\nLosing weight can be a challenge for many people. Being overweight is associated with many different health risks including heart attack, stroke, and diabetes, just to name a few. According to the National Center for Health Statistics, obesity has more than doubled since 1970! With all the promotions for fast food, busy lifestyles and economic hardship, weight loss is getting harder and harder every year. I've created this post to provide a road map to weight loss. I'll detail some key components of how to lose weight fast, and most importantly, keep it off! Healthy weight loss is two-fold:\n\nProper Nutrition, Not Starvation, Can Lead to Fast Weight Loss\n\nMost people are under the impression that in order to lose weight, they need to stop eating. While this does have some truth to it, there is a lot more to losing weight than just not eating. It isn't a coincidence that so many people drop 10 or 20 pounds just to gain back everything they lost. By going on extreme low calorie diets, your body will go into starvation mode, because it doesn't know when it will get more nutrients! By eating so few calories, your body slows down its calorie burning processes and starts hoarding fat. This is why you see results initially, but as soon as you start to eat again, your body balloons right back to your initial weight. In addition to that, your body won't be getting the nourishment it needs to function properly. You may feel like you're always in a bad mood, tired, or even show signs of depression. Due to a hormone imbalance, you might constantly crave unhealthy foods. Assuming you're trying to exercise, you likely won't have the energy to get in a great workout or to repair properly afterwards.\n\nThe key to fast weight loss isn't always low calories. It is consuming the RIGHT calories. If you're exercising like crazy and trying to live on 1,000 calories per day, your body is going to be a mess! So what should you eat to lose weight quickly? Without getting too complicated, you want to consume hefty amounts of protein, fiber and water. You want to avoid or limit things like sugars, starchy carbs and fats.\n\nYou don't have to count every single calorie you eat. You just need to make sure what you're eating is healthy. One of the easiest methods to use for weight loss is the plate method. Separate your breakfast, lunch and dinner plate into sections as follows:\n\n1. 1/2 your plate should be non-starchy carbs - I'm talking about VEGGIES especially. Things like broccoli, cauliflower, asparagus, etc. That doesn't mean cover them in veggie dip or saute them in 5 tablespoons of butter either! Learn to love veggies for what they are. A good, healthy source of nutrients.\n\n2. 1/3 of your plate should be lean protein - This is your fish, chicken, turkey, or any other lean meat. Things like beans are also great sources of protein.\n\nThe rest should be starchy carbs - This is a small portion of things like brown rice, wheat bread, wheat noodles, etc.\n\nThis isn't a state-of-the-art system, but it is a simple plan that everyone can follow that will work. If you look at your plate and you have 2 pieces of broccoli and a giant pile of noodles or fried rice, you need to make some adjustments.\n\nThings to Eliminate Completely\n\nIn order to lose weight quickly, there are some common things you will have to get rid of completely:\n\n1. White Flour - White flour and whole-wheat flour differ significantly in their nutritional value. In order to really get rid of that hard to lose belly fat, you need to let go of white flour products like white bread, white rice, tortillas, and anything else with white flour in it. What's the alternative? Whole wheat flour products\n\n2. High Fructose Corn Syrup and other refined sugars - Read your ingredients! Sugar is a major factor in weight gain and the ability to lose weight fast. Sugar is sugar but getting your sugars from things like fruit, which provide some nutritional benefits, is much better than getting sugar from processed treats. What's the alternative? Eat things with natural sugars like fruit!\n\nExercise Leads to Muscle Definition and Keeping the Pounds Off\n\nWhen it comes to weight loss, the most important benefits are the health benefits, but let's be honest, most people wouldn't mind having a better body too. As a trainer, I hear it all the time. \"I want to tone up! Sculpt and tone. How do I get better muscle definition?\" If your goal is to get some muscle definition, it doesn't matter how good your diet is. You have to exercise! Your muscles will not grow unless you make them work.\n\nWhat Exercises Help You Lose Weight Fast?\n\nExercise, especially weight lifting, is not a simple thing. There are many different styles and techniques you can utilize. The exercise program that works best for you will depend on your goals and your individual body. There a few things just about everyone can count on when it comes to being able to lose weight fast:\n\n1. You need to do cardio and Resistance Training - If you want to see the best results, you need to do a combination of cardiovascular exercise and weight lifting. I see people get frustrated all the time because they run on the treadmill for 60+ minutes per day but still don't look how they want. You cannot get muscle definition without muscles! In order to build muscle, you have to lift weights. And Vice Versa, to maintain a healthy heart and burn the most fat, you need to do some type of cardiovascular exercise.\n\n2. Use a lot of full body exercises - When it comes to losing weight fast and burning fat, full body exercises typically work better than isolated exercises. An example of a full body exercise is a squat with a shoulder press. By using your legs, core and arms, you'll burn a significant amount of calories while improving your muscular strength. An example of a less effective calorie burning exercise would be a seated biceps curl. If your goal is to have nice biceps, this is a great workout for you. If your goal is to lose weight fast, you'll see much better results going with a high-calorie burner like the squat and press.\n\nBonus Tips for Rapid Weight Loss\n\n1. Try High Intensity Interval Training (HIIT) -HIIT is a safe, effective workout program to lose high amounts of fat in a short time. HIIT is so effective because it is great for weight loss while promoting muscle growth, as opposed to steady state cardio, which burns calories but doesn't offer much for muscular improvement.\n\n2. Check out my article about the top ten best diet foods - If you're looking for some great foods to eat during your weight loss program, these are ten \"super foods\" that will help provide the right nutrients to safely lose weight fast.\n\n3. If you want a professionally created workout program that will give you step-by-step instructions on how to lose weight, check out my workout program subscription. You'll never have to worry about the effectiveness of your exercises again. I'll give you everything you need to lose weight and get the muscle definition",
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