MY BODY WELLNESS

You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that. I can personally lose 3-4 lbs per week for a few weeks when I do this strictly. If you're new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it. For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead. It is called the "low carb flu" and is usually over within a few days. For me it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it. After that, most people report feeling very good, positive and energetic. At this point you will officially have become a "fat burning beast." Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in ma

Although the exercise term "sit-up" is often used interchangeably with "crunches," there's a slight difference. While both crunches and sit-ups start in the same laying-down position, sit-ups involve lifting your entire torso up into a semi-seated position. In contrast, crunches simply require you to lift your shoulders and upper back off the ground. While the sit-up offers many health and fitness benefits, talk to your doctor before trying this exercise, especially if you have a history of back or neck pain. *Requires No Special Equipment Don't get fooled into thinking that sit- ups, which require absolutely no specialized fitness equipment, are subpar when it comes to chiseling out a six-pack on your torso. In fact, in an exercise study commissioned by the American Council on Exercise, researchers found that fancy workout gear does not have an advantage over the simple sit-up or crunch. You can do the sit-up in the privacy and comf

1. Lower your stress Life's little stresses actually increase the brain's production of cortisol, the fight-or-flight hormone that was useful when we, like, lived in caves. Today, cortisol just causes extra fat storage in the abdomen, rather than helping you outrun a saber-toothed tiger. Belly Buster: Activities like yoga or deep breathing can help reduce stress and cut anxiety. "They activate the body's parasympathethic nervous system to help you automatically relax," says Lyssie Lakatos, the other half of The Nutrition Twins, who, like her sister, is also a registered dietitian and personal trainer. 2. Get more sleep Cortisol kicks into high gear when you aren't getting enough shut-eye. "Cortisol -- the same hormone that increases during stress -- is affected when you're sleep-deprived, and that can increase belly fat," says Shames. "Plus, when you're tired and craving energy, you often turn to food because cortisol also makes yo

APPLES Apples are a good source of dietary fiber. Dietary fiber not only contributes to a healthy digestive system and reduced cholesterol, but it also benefits smart eaters by yielding no calories while keeping them satisfied. And there's something else about the fruit that might help you feel full. A study in the journal "Appetite" found that when women added either three apples or three pears to their daily meals, they lost more weight than people who added three oat cookies to their diets -- even though the fruit and the cookies contained the exact same amount of dietary fiber. Although the reason behind this finding may be a mystery, there is something to be said for the findings. According to Alan Aragon, a nutritionist and author of "Girth Control: The Science of Fat Loss & Muscle Gain," crunchy foods in particular can trick a person into feeling fuller. The act of chewing may send satiety signals to your body, he says, making

When it comes to losing weight, the details don't matter much. It's the principles that count. Every legitimate nutrition expert, whether a popular diet guru or a representative of the medical nutrition establishment, agrees that there are some fundamental principles of healthy weight loss that apply to everyone. No matter how much they are disguised, these principles are at the core of every good diet plan, be it a dietician's plan or a bestseller's. And nobody achieves permanent weight loss and optimal health without obeying these principles, consciously or unconsciously. While there appears to be no single right way to eat for health and weight loss (on the level of details), you need to be aware of the basic principles. This will help you avoid those diet plans that do in fact break them and choose the specific plan that is best for you. "It's the people who understand the principles who do well long-term," says Arthur Agatston

1. Write down what you eat for one week and you will lose weight. Studies found that people who keep food diaries wind up eating about 15 percent less food than those who don't. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat. Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss. 2. Add 10 percent to the amount of daily calories you think you're eating. If you think you're consuming 1,700 calories a day and don't understand why you're not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate. Adjust your eating habits accordingly. 3. Get an online weight loss buddy to lose more weight. A University of Vermont study found that online weight- loss buddies help you keep the weigh

If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds. If you want to lose weight faster, you'll need to eat less and exercise more. For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It's very important not to cut calories any further -- that's dangerous. Limiting salt and starches may also mean losing more weight at first -- but that's mostly fluids, not fat. "When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started," says Michael Dansinger, MD, of NBC's The Biggest Loser show. Diets for Fast Weight Loss Dansinger recommends eating a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight loss, he recommends focusing o