Three Tips for Ripped Abs

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Three Surgical Options for Reducing Excess Body Weight

In today's world, though there is a great stress to have a wealthy lifestyle, the constant pressure is to look attractive. From weird weight loss tactics and dieting pills to starvation and unlimited exercise, people go to any extent to lose weight. What is the one-stop weight loss remedy solution that is known to work for around ninety nine percent of obese people? Well, it's gastric bypass surgery. Here are more details on how this can help you if you've been losing the weight loss battle all along.

Surgery Options

Intra gastric banding, gastric balloons, sleeve gastronomy, gastric bypass procedure are some of the terms that are connected to weight loss surgery. All these are beneficial and revolve around the method that you prefer for losing weight as well as your current medical condition. While gastric banding is temporary, the more permanent ones are the two phase sleeve gastronomy operation. Gastric bands involve tightening the pipes through which food penetrate the stomach and regulating the quantity of food intake. Surgeons may adjust the gastric balloon based on the outcome of your weight loss. Sleeve gastronomy on the other hand involves fashioning your existing stomach in the shape of a banana or a sleeve after removing a huge part of your stomach and stapling the open ends with surgical staples.

What to Expect

The moment you give a nod for gastric ballooning procedure, you can be sure that the experts will take care of you from start to finish. With the fine theaters, superb hospital facilities and excellent service by doctors and nurses, you will find the entire process a cake-walk. What's more is that they use the finest and most up-to-date equipment for the surgery. After this, you will be offered private rooms with televisions and walk-in showers to pamper you and help you recover in a home-like atmosphere.

Gastric Bypass Online

Get lucky today by browsing websites that deal with gastric bypass procedures within the comfort of your own home. However, double check with friends and family just to make sure that you are dealing with legitimate surgeons who are authorized in performing such operations. Also, stick with specialists who boast of years of hands-on experience and a good track record. This way, you can feel safe in entrusting your obesity problems without fear of the unknown. Remember that though weight loss mechanism is actually 'instilled' within your body, you should adhere to commitments to follow the stated dietary restrictions. Also, avoid carbonated drinks, alcohol and fatty food that may put extra pressure on your stomach right after surgery. Why lose an extra minute pondering upon your state? Act now and join the crowd to lose weight effortlessly with cool surgical options today!

Different types of weight loss surgeries are there which helps to loss unnecessary weight. Here are the specialization in all such weight loss surgeries, such as Band Fills Adjustment, Gastric Bypass Surgery, Gastric Balloon Surgery and many more which do not have any side effects. Also come to know about Effects of Obesity Surgery and options.

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Three Best Ways To Reduce Weight

There are hundreds of different ways to reduce weight and it depends on you as to what type of method or technique you prefer. But you have to keep one thing in mind that the weight you will lose is dependent on the method you use. Hence it is of immense importance that you choose a weight reduction method that is considered to be great and is very effective. The effectiveness and the entire process depend on the chosen technique.

It is always suggested to use multiple methods and techniques instead of sticking to a single one. The three best methods for weight reduction that I have being using for quite some time include exercise, diet and supplement. I have seen lots and lots of people benefiting from these three methods. Let's discuss them in detail.

Exercise

Exercise is must. You cannot afford to miss exercise when it comes to losing weight. And exercise is said to be incomplete without gym. Do appropriate and regular exercise. Talk to your trainer on regular intervals and seek help from him. Your sole intention must be to burn calories and ultimately body fat.

Here are a few tips related to effective exercise:

- Join a gym - there is no better place than gym for exercise.

- Make sure that you do not spend more than 30 minutes (per day) in the gym.

- Do intensive workouts.

- Do not eat or drink anything before or during exercise.

- Drink lots of water to fulfill the needs of your body.

Diet

Overeating is one of the major reasons of overweight. You have to control your eating habits and you also need to restrict yourself from eating all those things that make you fat. Healthy diet is what your body needs. Here are a few things that you must add or cut off from your diet:

- Without cutting off carbohydrates, you cannot achieve your goal.

- Do not eat things that are too fatty and oily. Also cut off butter, cheese, pizzas, burgers etc.

- Drink lots of water and fruit juices. No more carbonated drinks.

- Eat vegetables - fresh vegetables.

- Eat fruits especially berries, grapes and oranges.

Supplement

If you believe that all those people who lose several pounds in a few months do it without supplements, you are wrong because you cannot lose weight quickly without seeking help from a weight loss supplement. There is no harm in using a weight loss supplement especially when it is a naturally extracted one, for instance raspberry ketone supplement or any other.

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Three Main Principles When Trying to Burn Fat and Lose Weight

To eat, or not to eat: that is the question, or "what are the foods that burn fat?" and "what are the best fat burning exercises?"

We ask these questions when buttoning the jeans becomes a challenge and the reflection in the mirror does not elevate out self-esteem at all. After a year or maybe years of unhealthy lifestyle we hope to lose all that gained weight, cellulite and to burn that ugly belly fat in several weeks by following a strict diet, not eating after 6 p.m. and running for hours every day.

How long do you manage to live like that? A week, a month, a couple of months, and then? Very often these quick and unplanned actions lead to failure because of the following common mistakes people make when trying to burn fat fast:

Common Mistakes

- Too extreme calorie intake reduction leading to metabolism slowdown.
- Starving, which again leads to metabolism slowdown and bad mood.
- Having no clear goal or plan.
- Hoping for fast results, relying on pills that burn fat and so-called fat burning supplements only, that finally leads to disappointment and returning to unhealthy lifestyle again.
- The goal is unrealistic or there are just too many goals at the same time.
- Having no clear understanding why it is necessary to eat and train in a certain way (lack of relevant education).
- Motivation loss and too many excuses.

I would like to mention one more reason why you may not be successful at living a healthy lifestyle. Your friends or family might tell you that you look great at any size and you want to believe them. And yes, you start persuading yourself that if you are beautiful inside - some extra pounds and cellulite do not matter.

But they do matter because unattractive body lowers your self-esteem and chances to be happy every day. That is why is it very important to understand that you need to change something, to listen to yourself, to get rid of that cellulite, burn stomach fat and lose that extra pounds in order to become attractive, confident and beautiful not only inside, but also outside.

How to Start a Successful Weight Loss Program

The best way to burn fat and lose extra weight, undoubtedly, is the combination of the following three vital elements:

1. Your goal and strong motivation that move you forward and keep you on track during difficult periods.
2. Sensible eating behaviour based on your goal and training plan.
3. Regular training to lose body fat more efficiently, speed up metabolism, sculpt a fit body and improve both physical and mental health.

Prepare Your Mind First

You have to understand and to remind yourself of the reason why you need to lose fat, why you want to become and stay slender, good-looking and healthy.
It is not a secret that beautiful and confident people achieve what they want much easier. You can also become one of these people, just think what new opportunities will appear when you lose weight! Maybe someone special will look at you in a different way. Maybe your future employer will be charmed with your confidence, professionalism and good looks. So many doors can open as soon as you learn to control your eating behaviour and change your bad habits into good ones.

Eating Behaviour When Trying to Burn Fat and Lose Weight

Very often the biggest problem of the overweight people is not the wrong food (however, this plays a crucial role as well), but overeating in general. Too large portions give us much more calories, much more energy than our body requires every day.

Your body will never burn fat for energy if you constantly supply and oversupply it with nutrients, even the healthy ones.

It is impossible to lose weight if you consume more than you spend - you have to memorize it.

Regular Training

Regular training increases our energy expenditure, meaning, you burn more calories daily if you train. When lowering your daily calorie intake, exercising helps you keep your metabolism level high, which is very important for successful weight loss. During a correctly built training you burn extra fat and build muscle which makes your body look fit, healthy and attractive.

There is no best exercise to burn fat and to lose weight, however, there are various techniques and approaches to training, and you need to learn how to use them in order to get rid of cellulite and extra fat faster.

Regular training doesn't necessarily mean going to the gym every day or running every morning. Everyone is different and what works for your friend might not work for you, and vice versa.

It is important to start moving more in general and try to incorporate both cardio and weight workouts into your weight loss program. Finding excuses and giving up is the easiest and the worst thing you can do to yourself and to your success both in wellness and life in general.

Conclusion

Find your motivation, set a clear goal, and write it down, think about the steps you will have to make in order to reach this goal. Imagine how amazing you will feel and look like when you accomplish this goal!

It is a good idea to find a photo where you really like the way you look like, and put it on the fridge or any other place, for example, make it your desktop picture! Alternatively, you can decide which famous person's body is similar to what you wish to achieve, find his or her picture and print it out, this will help you stay focused and motivated.

On your way to a better body you have to change some of your bad habits into good ones. Trust me, habit is a powerful thing and living a healthy lifestyle will become your habit if you repeat good habits regularly.

Eating in front of the TV or your computer is a bad habit which often causes overeating and leads to weight gain. Create a special rule and follow it:

"Never eat while watching/working/reading"

Let it be your first task for today. Visualize yourself with slimmer legs, fitter hips and thinner waistline after you lose weight and burn fat which hides your perfect body!

Stay motivated!
Alina

To eat, or not to eat: that is the question, or "what are the foods that burn fat?" and "what are the best fat burning exercises?"
We ask these questions when buttoning the jeans becomes a challenge and the reflection in the mirror does not elevate out self-esteem at all. After a year or maybe years of unhealthy lifestyle we hope to lose all that gained weight, cellulite and to burn that ugly belly fat in several weeks by following a strict diet, not eating after 6 p.m. and running for hours every day.
How long do you manage to live like that? A week, a month, a couple of months, and then?
Find out how to stay motivated and lose weight successfully.

Read More

Outside All The Sometimes Messy and Confusing Personal Fitness Noise, It Is About Three Body Goals

When I started over a year ago dedicating myself to creating a platform blog for people to come and look at product reviews for home fitness products, I was literally all over the map in my approach.

By this I mean that I was totally clueless on how to exactly create an organized structure for my audience. I was reviewing a lot of products, some related closely to other products, and some totally not. This was the basic old tale of the blind man and the elephant come to life. More or less I was looking for a way to connect with my readers and find out exactly people were interested in, thus making it easier to sell to them.

--The Thing I Missed was An Understanding of What These Products as A Whole Were Designed to Do

The problem was that I was not seeing patterns and the larger picture. I was not seeing patterns because I was probably not seeing the similarities in every home workout program or home workout equipment on the market. I was instead behaving like a lot of people who are serial dabblers in the next "shiny new object"hoping to create the magic to get themselves fitter. I can attest that this unfocused mindset is just as counter-productive for the marketer as it is for the person trying to get fit.

So I sat down and thought it through. I studied my notes on the many clients and workout colleagues I have known through the years. I started seeing meaningful patterns at this point maybe because I was now looking for them. It became apparent that people who had health and fitness goals were wanting 1 of 3 body appearance outcomes at any one time. That's it.

--The Three Desired Body Appearance Outcomes Everyone Wants

People either want to lose weight generally, or want to get ripped fit ("toned" might be the word if you are a woman), or add muscular size (a goal seen most often with men) That's it. I thought about in my own case and if I looked honestly at my fitness goals at any one time, I was either looking to lose weight, or get more toned.

Here's the kicker: I realized that where I'd failed in the past was wanting to do too much, too fast, and mixing my desired outcomes. For example, I would want to lose weight and look super toned by x date. Then I'd get uptight when maybe it wasn't happening according to the schedule I either envisioned, or was expecting from the pitch which came with whatever product.

--Why Knowing The Three Desired Body Outcomes is Important for Sellers and Buyers

Simply put from a seller's perspective, when you try to market to everyone, you often end up marketing to no one. I found as a seller I wasn't effectively speaking to my audience because I didn't have an audience which was clearly defined. What I actually had was a dream of hitting it big which wasn't backed up by the facts or solid preparation.

So when I took each product and went back and figured out which of the three markets (desired body outcomes) each product fit into, I started to make progress. Check out what Marketing Expert Dan Kennedy has to say about the importance of knowing your market.

Oops. Better late than never I guess.

From the consumer of fitness products perspective, the lessons were a little less clear. We'll focus more on the fitness consumer's vital lessons and beneficial strategic mindsets in greater detail in future articles. Suffice to say right now that you first need to figure out what your desired body outcome is and pick only one of those outcomes for the next 180 days minimum. Don't allow yourself to think it can be fully achieved any quicker. The reality is that it usually can't.

Cheryl Boswell is a writer and researcher on home fitness and health products. You can save time and money by getting FREE in depth news, features, and reviews on home exercise equipment, workout programs, health, and nutrition, including discounts and best prices at her blog. Check out a recent article here: http://bodyslimdown.com/power-half-hour-a-tony-horton-30-minute-workout-gem/ Cheryl and her associates have been writing extensively on the "Three Desired Body Outcomes" and particular suggestions for people to reach the one they want. So check it out!

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Top Three Best Weight Loss Tips

If you have been searching around for different weight loss techniques and tips, and unfortunately were unable to find something useful, you have landed on the right page this time.

Before I proceed with the top three weight loss tips that can change your life forever, let me tell you that these three tips are proven ones. You can use all or any one from these tips. These are not interlinked tips at all, so you are free to use them in any way you like.

Tip #1

We all know that there is nothing better than exercise when it comes to losing weight. But only a few of us actually do exercise to lose weight. According to an online survey conducted by a small firm, only 15 percent of the people (worldwide) do exercise for weight reduction. Physicians and weight loss experts say that there is nothing better than exercise that you can give to your body.

It looks difficult to join a gym, and then going to the gym every day. But just look into the future, imagine the output. Look for the results. Exercise has no side effects. You have to spend no more than 20 minutes in the gym in any case. If you want to burn calories quickly and harmlessly, exercise is the best option.

If you don't have time to go to gym or you are too busy to join a gym, consider jogging, walking or running in a nearby park. Or if you can manage to go to gym 3 days a week, that is acceptable as well. So try to manage things instead of running away from them.

Tip #2

You can use your diet to lose weight. This is again a very effective and harmless method. I mean it has absolutely no side effects. Start eating that is good for your body. Most of the people don't know as to what their body demands and what they should eat to fulfill these needs. If you have no idea as to how many calories your body needs based on your weight and height, you must consult a nutritionist.

Include these items in your diet:

- Fresh fruits

- Vegetables

- Juices

- Lots of water

- Berries

- African mango

- Apples

- Tea

- Mint

Tip #3

People usually love using weight loss supplements. It is good to seek help from such products if you want to lose weight quickly and within months. When using such a product is extremely necessary, make sure to use a product that has not side effects and is made from natural ingredients. Try using raspberry ketone diet pills. These pills are harmless, very effective and are composed of raspberry ketone which is a natural compound.

Don't forget to read about raspberry ketone diet scam before you use it.

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Outside All The Sometimes Messy and Confusing Personal Fitness Noise, It Is About Three Body Goals

When I started over a year ago dedicating myself to creating a platform blog for people to come and look at product reviews for home fitness products, I was literally all over the map in my approach.

By this I mean that I was totally clueless on how to exactly create an organized structure for my audience. I was reviewing a lot of products, some related closely to other products, and some totally not. This was the basic old tale of the blind man and the elephant come to life. More or less I was looking for a way to connect with my readers and find out exactly people were interested in, thus making it easier to sell to them.

--The Thing I Missed was An Understanding of What These Products as A Whole Were Designed to Do

The problem was that I was not seeing patterns and the larger picture. I was not seeing patterns because I was probably not seeing the similarities in every home workout program or home workout equipment on the market. I was instead behaving like a lot of people who are serial dabblers in the next "shiny new object"hoping to create the magic to get themselves fitter. I can attest that this unfocused mindset is just as counter-productive for the marketer as it is for the person trying to get fit.

So I sat down and thought it through. I studied my notes on the many clients and workout colleagues I have known through the years. I started seeing meaningful patterns at this point maybe because I was now looking for them. It became apparent that people who had health and fitness goals were wanting 1 of 3 body appearance outcomes at any one time. That's it.

--The Three Desired Body Appearance Outcomes Everyone Wants

People either want to lose weight generally, or want to get ripped fit ("toned" might be the word if you are a woman), or add muscular size (a goal seen most often with men) That's it. I thought about in my own case and if I looked honestly at my fitness goals at any one time, I was either looking to lose weight, or get more toned.

Here's the kicker: I realized that where I'd failed in the past was wanting to do too much, too fast, and mixing my desired outcomes. For example, I would want to lose weight and look super toned by x date. Then I'd get uptight when maybe it wasn't happening according to the schedule I either envisioned, or was expecting from the pitch which came with whatever product.

--Why Knowing The Three Desired Body Outcomes is Important for Sellers and Buyers

Simply put from a seller's perspective, when you try to market to everyone, you often end up marketing to no one. I found as a seller I wasn't effectively speaking to my audience because I didn't have an audience which was clearly defined. What I actually had was a dream of hitting it big which wasn't backed up by the facts or solid preparation.

So when I took each product and went back and figured out which of the three markets (desired body outcomes) each product fit into, I started to make progress. Check out what Marketing Expert Dan Kennedy has to say about the importance of knowing your market.

Oops. Better late than never I guess.

From the consumer of fitness products perspective, the lessons were a little less clear. We'll focus more on the fitness consumer's vital lessons and beneficial strategic mindsets in greater detail in future articles. Suffice to say right now that you first need to figure out what your desired body outcome is and pick only one of those outcomes for the next 180 days minimum. Don't allow yourself to think it can be fully achieved any quicker. The reality is that it usually can't.

Cheryl Boswell is a writer and researcher on home fitness and health products. You can save time and money by getting FREE in depth news, features, and reviews on home exercise equipment, workout programs, health, and nutrition, including discounts and best prices at her blog. Check out a recent article here: http://bodyslimdown.com/power-half-hour-a-tony-horton-30-minute-workout-gem/ Cheryl and her associates have been writing extensively on the "Three Desired Body Outcomes" and particular suggestions for people to reach the one they want. So check it out!

Read More

Outside All The Sometimes Messy and Confusing Personal Fitness Noise, It Is About Three Body Goals

When I started over a year ago dedicating myself to creating a platform blog for people to come and look at product reviews for home fitness products, I was literally all over the map in my approach.

By this I mean that I was totally clueless on how to exactly create an organized structure for my audience. I was reviewing a lot of products, some related closely to other products, and some totally not. This was the basic old tale of the blind man and the elephant come to life. More or less I was looking for a way to connect with my readers and find out exactly people were interested in, thus making it easier to sell to them.

--The Thing I Missed was An Understanding of What These Products as A Whole Were Designed to Do

The problem was that I was not seeing patterns and the larger picture. I was not seeing patterns because I was probably not seeing the similarities in every home workout program or home workout equipment on the market. I was instead behaving like a lot of people who are serial dabblers in the next "shiny new object"hoping to create the magic to get themselves fitter. I can attest that this unfocused mindset is just as counter-productive for the marketer as it is for the person trying to get fit.

So I sat down and thought it through. I studied my notes on the many clients and workout colleagues I have known through the years. I started seeing meaningful patterns at this point maybe because I was now looking for them. It became apparent that people who had health and fitness goals were wanting 1 of 3 body appearance outcomes at any one time. That's it.

--The Three Desired Body Appearance Outcomes Everyone Wants

People either want to lose weight generally, or want to get ripped fit ("toned" might be the word if you are a woman), or add muscular size (a goal seen most often with men) That's it. I thought about in my own case and if I looked honestly at my fitness goals at any one time, I was either looking to lose weight, or get more toned.

Here's the kicker: I realized that where I'd failed in the past was wanting to do too much, too fast, and mixing my desired outcomes. For example, I would want to lose weight and look super toned by x date. Then I'd get uptight when maybe it wasn't happening according to the schedule I either envisioned, or was expecting from the pitch which came with whatever product.

--Why Knowing The Three Desired Body Outcomes is Important for Sellers and Buyers

Simply put from a seller's perspective, when you try to market to everyone, you often end up marketing to no one. I found as a seller I wasn't effectively speaking to my audience because I didn't have an audience which was clearly defined. What I actually had was a dream of hitting it big which wasn't backed up by the facts or solid preparation.

So when I took each product and went back and figured out which of the three markets (desired body outcomes) each product fit into, I started to make progress. Check out what Marketing Expert Dan Kennedy has to say about the importance of knowing your market.

Oops. Better late than never I guess.

From the consumer of fitness products perspective, the lessons were a little less clear. We'll focus more on the fitness consumer's vital lessons and beneficial strategic mindsets in greater detail in future articles. Suffice to say right now that you first need to figure out what your desired body outcome is and pick only one of those outcomes for the next 180 days minimum. Don't allow yourself to think it can be fully achieved any quicker. The reality is that it usually can't.

Cheryl Boswell is a writer and researcher on home fitness and health products. You can save time and money by getting FREE in depth news, features, and reviews on home exercise equipment, workout programs, health, and nutrition, including discounts and best prices at her blog. Check out a recent article here: http://bodyslimdown.com/power-half-hour-a-tony-horton-30-minute-workout-gem/ Cheryl and her associates have been writing extensively on the "Three Desired Body Outcomes" and particular suggestions for people to reach the one they want. So check it out!

Read More

How to Survive the Holidays Without Gaining Weight: Three Easy Tips

AppId is over the quota
AppId is over the quota

It's that time of year again. Family, friends, food, drinks, and holiday parties galore! Can you really enjoy yourself during these festivities while also working to achieve that hot body? The answer is YES with three simple tips.

A recent study by the New England Journal of Medicine found that the average American weight gain during the holiday season was only about 1 pound. But wait, don't get too excited about this yet. Some people will read this and decide that this means they can go overboard with drinking egg nog and other alcoholic beverages, sugary treats, and desserts galore. I wouldn't do that if I were you. If you go REALLY overboard and binge, don't workout, or count your calories during the time from Halloween to New Year's, you may easily gain much more than just 1 pound.

Take into consideration that consuming 100 calories extra per day over your maintenance calories over a one year time span will equal approximately 10 pounds of weight gain in ONE YEAR! Break that down into eating 100 extra calories per day for 35 days - and you have 1 pound of weight gain. If you eat 250 extra calories per day over your maintenance calories for 30 days - now you have now gained over 2 pounds. Whoops!! What to do?

Tip #1: Make a list of your MUST HAVE holiday treats

I'm not saying that you can't enjoy yourself, but rather, be mindful of what you are eating. For example, if you look forward to eating that piece of Mom's homemade cheesecake every single year, then by all means, have that piece and savor every bite. Eat it slowly and don't feel guilty. On the other hand, if your office mate has a huge bowl of Christmas candy that tempts you every day only because it's there, I challenge you to bring yourself an alternative snack and not reach into that candy bowl so that you CAN enjoy your piece of homemade cheesecake GUILT FREE when the family gathering comes around. Some options that worked for me in the office were hot tea, or even better, diet hot chocolate (if it's just a chocolate craving, but not real hunger) or real food like hard-boiled eggs or cottage cheese - something that actually fills you up if you are truly hungry.

Tip #2: Workout!

Now is not the time to skip your workouts!!! In addition to simply burning off some of these extra pieces of candy you stole from the candy bowl anyways, working out will help reduce some of the holiday stress from the crowded mall or family drama. Working out COULD be your key to success. Take even 10 minutes to go for a walk, if that's all you have. Shopping even burns calories. Maybe take an extra couple of laps around the mall when you're done. Take 30 minutes to do a fun workout video. Get a friend to join you so you have no excuses. Schedule the time in your day (don't pencil it in, write it in marker!) - schedule the 10 minute walk during your lunch break - or wake up just 30 minutes early to get that workout dvd done! You will feel more accomplished during the day and more likely to stay away from the office candy bowl if you worked out in the morning. Junk food simply doesn't taste as good when you are working out and need proper fuel and nutrition to make it through your workouts.

Tip #3: Follow the 80/20 Rule

Finally, keep up healthy eating habits 80% of the time. The good old Pareto principle (or 80/20 rule) will keep you sane. You don't have to be perfect! Eat healthy 80% of the time and reserve the 20% for those decadent holiday treats (like that yummy cheesecake) or a glass of wine. Figure out your caloric needs and do a simple calculation if you have to. Just beware that people tend to underestimate what they eat and overestimate what they burn. For me, a good rule of thumb has always been to eat healthy all week long. I would save my indulgence (typical indulgences may include dinner out, glass of wine, or Frosty from Wendy's) for one time per week. Plan your week ahead and you will have motivation to eat well during the week so that you can have your treat come Friday or Saturday night.

Kristy Burge is a Beachbody Coach and founder of FitBodyMindHome.com. Not a fitness guru, but she does know what works because of her own struggles and triumphs with weight loss over the past 10+ years. Kristy specializes in helping others learn how to lose weight without gimmicks or dangerous drugs. Her passion is to inspire, motivate, and encourage others to regain confidence, and live healthier, more fulfilling lives through simple lifestyle changes. You can visit her at http://www.fitbodymindhome.com/.

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How to Survive the Holidays Without Gaining Weight: Three Easy Tips

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Could not find default endpoint element that references contract 'TranslatorService.LanguageService' in the ServiceModel client configuration section. This might be because no configuration file was found for your application, or because no endpoint element matching this contract could be found in the client element.

It's that time of year again. Family, friends, food, drinks, and holiday parties galore! Can you really enjoy yourself during these festivities while also working to achieve that hot body? The answer is YES with three simple tips.

A recent study by the New England Journal of Medicine found that the average American weight gain during the holiday season was only about 1 pound. But wait, don't get too excited about this yet. Some people will read this and decide that this means they can go overboard with drinking egg nog and other alcoholic beverages, sugary treats, and desserts galore. I wouldn't do that if I were you. If you go REALLY overboard and binge, don't workout, or count your calories during the time from Halloween to New Year's, you may easily gain much more than just 1 pound.

Take into consideration that consuming 100 calories extra per day over your maintenance calories over a one year time span will equal approximately 10 pounds of weight gain in ONE YEAR! Break that down into eating 100 extra calories per day for 35 days - and you have 1 pound of weight gain. If you eat 250 extra calories per day over your maintenance calories for 30 days - now you have now gained over 2 pounds. Whoops!! What to do?

Tip #1: Make a list of your MUST HAVE holiday treats

I'm not saying that you can't enjoy yourself, but rather, be mindful of what you are eating. For example, if you look forward to eating that piece of Mom's homemade cheesecake every single year, then by all means, have that piece and savor every bite. Eat it slowly and don't feel guilty. On the other hand, if your office mate has a huge bowl of Christmas candy that tempts you every day only because it's there, I challenge you to bring yourself an alternative snack and not reach into that candy bowl so that you CAN enjoy your piece of homemade cheesecake GUILT FREE when the family gathering comes around. Some options that worked for me in the office were hot tea, or even better, diet hot chocolate (if it's just a chocolate craving, but not real hunger) or real food like hard-boiled eggs or cottage cheese - something that actually fills you up if you are truly hungry.

Tip #2: Workout!

Now is not the time to skip your workouts!!! In addition to simply burning off some of these extra pieces of candy you stole from the candy bowl anyways, working out will help reduce some of the holiday stress from the crowded mall or family drama. Working out COULD be your key to success. Take even 10 minutes to go for a walk, if that's all you have. Shopping even burns calories. Maybe take an extra couple of laps around the mall when you're done. Take 30 minutes to do a fun workout video. Get a friend to join you so you have no excuses. Schedule the time in your day (don't pencil it in, write it in marker!) - schedule the 10 minute walk during your lunch break - or wake up just 30 minutes early to get that workout dvd done! You will feel more accomplished during the day and more likely to stay away from the office candy bowl if you worked out in the morning. Junk food simply doesn't taste as good when you are working out and need proper fuel and nutrition to make it through your workouts.

Tip #3: Follow the 80/20 Rule

Finally, keep up healthy eating habits 80% of the time. The good old Pareto principle (or 80/20 rule) will keep you sane. You don't have to be perfect! Eat healthy 80% of the time and reserve the 20% for those decadent holiday treats (like that yummy cheesecake) or a glass of wine. Figure out your caloric needs and do a simple calculation if you have to. Just beware that people tend to underestimate what they eat and overestimate what they burn. For me, a good rule of thumb has always been to eat healthy all week long. I would save my indulgence (typical indulgences may include dinner out, glass of wine, or Frosty from Wendy's) for one time per week. Plan your week ahead and you will have motivation to eat well during the week so that you can have your treat come Friday or Saturday night.

Kristy Burge is a Beachbody Coach and founder of FitBodyMindHome.com. Not a fitness guru, but she does know what works because of her own struggles and triumphs with weight loss over the past 10+ years. Kristy specializes in helping others learn how to lose weight without gimmicks or dangerous drugs. Her passion is to inspire, motivate, and encourage others to regain confidence, and live healthier, more fulfilling lives through simple lifestyle changes. You can visit her at http://www.fitbodymindhome.com/.

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