1.

Exercise to Burn Calories

Christopher Wharton, PhD, a certiIied personal trainer and researcher with the Rudd Center Ior
Food Policy and Obesity at Yale University, put it simply: "The more time spent exercising and
the more vigorous the exercise, the more calories will be burned."
Indeed, obesity expert George Bray, MD, with the Pennington Biomedical Research Center in
Baton Rouge, La., believes that taking a brisk walk every day is probably the single most
important piece oI advice Ior anyone wanting to burn more calories.
Obviously, when you exercise, your body burns calories to Iuel your activity. But exercise is the
giIt that keeps on giving. That's because even aIter your workout has ended, your body is still
burning more calories.
While it's hard to pinpoint just how long this eIIect lasts (it varies depending on body
composition and level oI training), "its saIe to say metabolic rate can be elevated with
aerobic exercise Ior at least 24 hours," says Wharton.
II you want to prolong this calorie-burning eIIect, Wharton advises exercising Ior longer periods.
"Studies have shown that with increases in exercise time, the elevation in resting metabolic rate
is prolonged," he says.
2. Do Strength Training to Build Muscle
When you exercise, you use muscle. This helps build muscle mass, and muscle tissue burns more
calories -- even when you're at rest -- than body Iat. According to Wharton, 10 pounds oI muscle
would burn 50 calories in a day spent at rest, while 10 pounds oI Iat would burn 20 calories.
"The most eIIective way to increase metabolism and burn more calories is by aerobic exercise
and strength training. Both are important," School oI Nutrition and Exercise Science at Bastyr
University, says in an email interview.
Strength training becomes especially important as we get older, when our metabolisms tend to
slow down. One way to stop this is to add some strength training to your workout at least a
couple oI times a week. The largest muscles (and thereIore the largest calorie burners) are in the
thighs, abdomen, chest, and arms.
3. Drink Caffeinated Green or Black Tea
CaIIeine is a stimulant, and stimulants tend to increase the calories you burn. One likely reason is
that they give you the short-term impression that you have more energy, which could mean you
move more. CaIIeine may also cause metabolic changes in the body that can result in more
calories burned.
"Even older studies have suggested that 250 milligrams oI caIIeine consumed with a meal can
increase the calories spent metabolizing the meal by 10," says Jamie Pope, MS, RD, LDN, a
nutrition lecturer at Vanderbilt University School oI Nursing. Over time, this could be
signiIicant, Pope says in an email interview: "About 75 calories per day translates to over 2,100
calories in a months time."
Over the past Iew years, some studies have hinted that green or black tea may have beneIits
beyond the caIIeine they contain.
One study noted a reduction in Iood intake in rats that were given a polyphenol Iound in green
tea. Another study, in humans, concluded green tea had heat-producing and calorie-burning
properties beyond what can be explained by caIIeine. When 31 healthy young men and women
were given three servings oI a beverage containing green tea catechins, caIIeine, and calcium Ior
three days, their 24-hour energy expenditure increased by 4.6, according to the research Irom
Lausanne University in Switzerland.
Drinking tea with meals may have another Iat-Iighting eIIect. Tea extract may interIere with the
body's absorption oI carbohydrate when consumed in the same meal, according to a study
published in the September 2006 issue oI the American Journal of Clinical Nutrition.
While all these possible eIIects are slight, there is yet another bonus to drinking tea. Having a
zero-calorie cup oI tea instead oI a beverage with calories (like a soda) will certainly reduce the
number oI calories you take in.
. Eat Smaller, More Frequent Meals
Every time you eat a meal or snack, your gastrointestinal tract turns on, so to speak, and starts
digesting Iood and absorbing nutrients. It costs calories to Iire up the human digestion machine,
so it makes sense that the more small meals or snacks you eat through the day, the more calories
you'd burn.
There isn't much solid evidence Ior this eIIect, McCrory notes in an email interview. But many
experts believe that, compared to eating one or two very large meals, this is a more healthIul way
oI eating anyway. And iI it leads to even a Iew extra calories being burned, even better!
5. Don't Skip Breakfast
Evidence supporting a link between skipping breakIast and increased body weight is growing,
according to a recent editorial in the Journal of the American Dietetic Association.
Some research has shown that when people skip breakIast, they tend to eat more calories by the
end oI the day. Other studies have suggested that skipping breakIast is associated with a higher
body mass index in teens.
While we could use more research in this area, eating a healthy breakIast certainly makes sense
as a liIestyle habit.
. Eat Low-Fat Dairy
The calcium Irom low-Iat dairy doesn't speciIically help burn more calories, but it may do a
couple oI things to help discourage body Iat. Results Irom a recent Danish study suggest that we
might absorb Iewer Iat calories Irom a meal when we consume calcium Irom low-Iat dairy.
In another recent study, eating more calcium-rich Ioods -- including low-Iat dairy products --
appeared to be linked to lower amounts oI belly Iat, particularly in young adult white males.
7. Drink 8 Cups of Water a Day
"Just about everything you call on your body to do burns calories, including absorbing and
utilizing water while maintaining Iluid balance (sometimes by excreting excess)," says Pope.
Drinking almost eight cups oI water (2 liters) may help burn nearly 100 extra calories a day,
according to Iindings oI a small study Irom Germany, notes Pope.
That may not sound like much, but it could add up to 700 calories a week or 2,800 calories a
month. And that's by doing something we should do anyway to keep our intestines and kidneys
happy, and to help keep us Irom conIusing thirst with hunger. (Pope does add a caution not to
overdo it; it is possible to drink dangerous amounts oI water.)
8. Fidget
Any type oI movement requires energy, and Iidgeting deIinitely qualiIies as movement.
"Older studies suggest additional calories can be burned each day with Iidgeting," says Pope.
One study even Iound that inIormal movement such as Iidgeting may be more important than
Iormal workouts in determining who is lean and who is obese.
Diet and exercise are good topics to discuss with your doctor. BeIore starting a new exercise
regimen or supplementing your diet, it would be good to talk it over with your doctor. II you
have certain medical conditions or are taking certain medications, there may be activities or
dietary supplements that you should avoid.
laL ln Lhe faclal area ls hard Lo remove buL can be done wlLhouL llposucLlon or plasLlc surgery 1he
resulLs are slow buL Lhere are no scars l dld a search and came up wlLh Lhe followlng exerclses LhaL may
help you MosL people would llke Lhe faL Lo sLay ln Lhe face as lL keeps you younger looklng by
ellmlnaLlng wrlnkles and crows feeL



L?LS

SlL wlLh eyes closed and relaxed keeplng your eyes closed look down and Lhen look up as far as
posslble 8epeaL Lhe faclal exerclse 10 Llmes

SlL uprlghL wlLh eyes closed and relaxed keeplng your eyes closed llfL your eyebrows and sLreLchlng
your eyellds down as far as posslble keep ln Lhls poslLlon for 3 counLs relax and repeaL 3 Llmes

SlL uprlghL wlLh eyes relaxed and open LlfL your eyebrows whlle closlng your Lop eyellds unLll abouL
halfway closed Lhen open your eyelld wlde open unLll Lhe whlLe of your eye shows over your lrls

SlL uprlghL looklng wlLh eyes open Look up Lhen down whlle keeplng your head sLlll 8epeaL 10 Llmes
1hen look lefL and rlghL repeaL 10 Llmes

lC8LPLAu

lrown as much as posslble and Lry Lo brlng your eyebrows over your eyes whlle pulllng Lhe eyebrows
Loward one anoLher 1hen llfL your eyebrow as far as posslble whlle openlng your eyes as far as posslble
as well 8epeaL 3 Llmes

Lle on a bed wlLh your head hanglng over Lhe edge LlfL your eyebrows as hlgh as posslble wlLh your
eyes openlng very wlde 8elax and repeaL 10 Llmes

SlL uprlghL and whlle brlnglng your eyebrows down over your eyes wrlnkle your nose as far up as
posslble whlle flarlng your nosLrlls keep for a counL of 10 relax and repeaL 3 Llmes

nLCk

SlL uprlghL LllL your head back looklng aL Lhe celllng llps closed and Lhen sLarL a chewlng movemenL
8epeaL chewlng moLlon 20 Llmes

SlL uprlghL LllL your head back looklng aL Lhe celllng llps closed and relaxed SLarL puckerlng your llps
LogeLher ln a klss and sLreLch Lhe klss as lf you were Lrylng Lo klss Lhe celllng keep your llps puckered
for 10 counLs relax brlng your head back Lo normal and repeaL 3 Llmes

SlL uprlghL LllL your head back looklng aL Lhe celllng llps closed and relaxed Cpen your llps and sLlck
your Longue ouL as lf you were Lrylng Lo Louch your chln wlLh Lhe Llps of your Longue keep your Longue
ouL ln Lhls poslLlon for 10 counLs and reLurn your Longue and head Lo lLs normal poslLlon

SlL uprlghL LllL your head back looklng aL Lhe celllng llps closed and relaxed Move your lower llp over
your Lop llp as far as posslble and keep lL Lhere for a counL of 3 8elax and repeaL 3 Llmes

SlL uprlghL and keep llps LogeLher separaLe your LeeLh by dropplng your [aw and Lhen push your [aw
forward keep for a counL of 10 brlng back Lo sLarLlng poslLlon and repeaL 3 Llmes
SlL uprlghL llps closed and LeeLh LogeLher Smlle as broadly as posslble wlLhouL openlng your llps keep
lL Lhere for 3 counLs and when relaxlng sLarLs puckerlng your llps ln a polnLed klss keep lL Lhere for 3
counLs and relax repeaL 10 Llmes

SlL relaxed wlLh llps hardly opened and curl your llps ouLwards Whlle your llps are ln Lhe ouLward
poslLlon move your curled Lop llp Lowards your nose Pold ln Lhls poslLlon for 10 counLs and repeaL 3
Llmes

Pave a relaxed smlle wlLh your llps closed and Lhen suck ln your cheeks Loward and on Lo your LeeLh
Pold Lhls for 10 counLs relax and repeaL 10 Llmes Look ln a mlrror whlle dolng Lhls exerclse ouL your
Lop llp Lurnlng Lhe corners of your llps upwards and move your cheek muscles Lowards your eyes ?ou
should aL Lhls sLage Lry Lo geL your Lop llp Louchlng your nose keep ln Lhls poslLlon for 10 counLs relax
and repeaL 3 Llmes

Look ln a mlrror whlle dolng Lhls exerclse Smlle a wlde as posslble whlle keeplng your llps closed and
your mouLh corners Lurned up 1ry Lo make your mouLh corners Louch your ears nexL wrlnkle your nose
and see your cheek muscle move upwards and feel Lhese muscles work keep for 3 counLs relax and
repeaL 10 Llmes

keep your LeeLh and llps closed and blow alr under your Lop llp and keep lL Lhere for 10 counLs Lhen
move Lhe alr Lo your lefL cheek slde hold for 10 Lo your lower llp hold for 10 and Lhen Lo your rlghL
cheek slde whlle holdlng lL for a counL of 10 8epeaL 3 Llmes

LlS

SlL uprlghLs and purse your llps LogeLher LlfL your pursed llps Lowards your nose and keep lL Lhere for 3
counLs relax and repeaL 3 Llmes

ucker your llps sllghLly and Lhen Lry wlLh your mouLh muscles Lo brlng Lhe corners of your mouLh
LogeLher as close as posslble keep llps ln Lhls poslLlon for 3 counLs relax and repeaL 3 Llmes

SlL uprlghL llps closed and LeeLh LogeLher Smlle as broadly as posslble wlLhouL openlng your llps keep
lL Lhere for 3 counLs and when relaxlng sLarLs puckerlng your llps ln a polnLed klss keep lL Lhere for 3
counLs and relax repeaL 10 Llmes

SlL relaxed wlLh llps hardly opened and curl your llps ouLwards Whlle your llps are ln Lhe ouLward
poslLlon move your curled Lop llp Lowards your nose Pold ln Lhls poslLlon for 10 counLs and repeaL 3
Llmes

CPLLkS

Pave a relaxed smlle wlLh your llps closed and Lhen suck ln your cheeks Loward and on Lo your LeeLh
Pold Lhls for 10 counLs relax and repeaL 10 Llmes

Look ln a mlrror whlle dolng Lhls exerclse ouL your Lop llp Lurnlng Lhe corners of your llps upwards and
move your cheek muscles Lowards your eyes ?ou should aL Lhls sLage Lry Lo geL your Lop llp Louchlng
your nose keep ln Lhls poslLlon for 10 counLs relax and repeaL 3 Llmes

Look ln a mlrror whlle dolng Lhls exerclse Smlle a wlde as posslble whlle keeplng your llps closed and
your mouLh corners Lurned up 1ry Lo make your mouLh corners Louch your ears nexL wrlnkle your nose
and see your cheek muscle move upwards and feel Lhese muscles work keep for 3 counLs relax and
repeaL 10 Llmes

keep your LeeLh and llps closed and blow alr under your Lop llp and keep lL Lhere for 10 counLs Lhen
move Lhe alr Lo your lefL cheek slde hold for 10 Lo your lower llp hold for 10 and Lhen Lo your rlghL
cheek slde whlle holdlng lL for a counL of 10 8epeaL 3 Llmes

Cood luck and posL back
uo you have bloaLed cheeks and feel boLhered abouL Lhem?
Well you have a preLLy good reason Lo feel consclous abouL Lhem Cnly bables and young chlldren can
look cuLe wlLh faL cheeks 1hey can geL away wlLh Lhe chlpmunk look and sLlll be smoLhered wlLh klsses
for havlng Lhose round plump cheeks
Crownups wlLh faL cheeks look anyLhlng buL adorable AdulLs (and even some chlldren) usually regard
Lhem as a source of shame 8uL Lhe good news ls LhaL faL cheeks can be deflaLed wlLh Lhe help of a
poslLlve llfesLyle modlflcaLlon
laL cheeks Why you have Lhem
?ou mlghL be asklng yourself why you have cheek faL good for Lhree persons when your body ls elLher
sllm or sklnny 1here are many posslble causes for Lhls whlch lnclude geneLlcs aglng and vulnerablllLy Lo
gravlLy
Cne powerful way Lo reduce cheek faL caused by Lhese 3 facLors ls by dolng face exerclses on a dally
basls buL performlng Lhem alone lsnL enough ?ou have Lo do a llfesLyle check Lo deLermlne and correcL
Lhe underlylng causes
Lack of sleep and Loo much sLress can boLh be helped by exerclse ?ou have Lo flx Lhese problems lf you
wanL Lo geL rld of your faL cheeks as boLh healLh abuses make your face look Llred and swollen
WaLer reLenLlon and ln Lhls case faclal edema ls a common culprlL of enlarged cheeks 1hls can be
caused by a medlcal problem so be sure Lo go Lo your physlclan and flnd ouL wheLher you have serlous
healLh lssues or noL
WaLer reLenLlon ls also caused by poor clrculaLlon dehydraLlon allergles candlda alblcans lnfecLlon and
lack of sleep WaLer reLenLlon can be prevenLed by ellmlnaLlng whaL caused lL ln Lhe flrsL place and by
eaLlng healLhy foods
laL cheeks glve away your age and your poor llfesLyle so lL would be good Lo do someLhlng abouL Lhem
for Lhe sake of your selfesLeem and overall healLh and wellbelng
Lose chubby cheeks wlLhouL havlng Lo go Lo cllnlcs or salons
Wonderlng how Lo geL rld of chubby cheeks?
Cheek faL removal doesnL have Lo be palnful or expenslve ?ou [usL have Lo waLch whaL you puL lnLo
your mouLh and make lL a polnL Lo keep all your bodys muscles movlng especlally Lhose on your face
Worklng up a sweaL by dolng cardlo exerclses wlll help a blL ln loslng face faL buL lLs noL enough Lo brlng
ouL Lhose hlgh cheekbones youve always dreamed of
lf you wanL Lo lose cheek faL Lhen youd beLLer geL Lhose bucclnaLors (cheekbone muscles LhaL form lnLo
apples when you smlle) flexlng and movlng
1ry Lo see lf you need Lo lose welghL lf you do Lhen you would have Lo make Llme for an lnLense dally
aeroblc workouL ?ou wlll noL lose Lhose unaLLracLlve faL cheeks by solely dolng face exerclses wlLhouL
physlcal exerclse or correcLlng your dleL
lf you are a sklnny person wlLh a loL of face faL you would also do well by [ogglng or brlsk walklng 30
mlnuLes a day Lo lmprove your clrculaLlon
uolng exerclses for Lhe face ls noL [usL a very effecLlve lLs also a very affordable way Lo reduce face faL
eople who have faL cheeks usually have double chln ls well so make sure LhaL your face Lonlng
program should also lnclude double chln exerclses
More Llps on how Lo lose cheek faL
8y now you should have already made up your mlnd Lo exerclse boLh your face and your body lf youre
overwelghL Lhen you should devoLe an hour of sweaLlnduclng exerclse and 13 mlnuLes for faclal
exerclse each day
?ou should alloL Lhe same amounL of Llme for face exerclses lf youre sklnny buL lL would be enough for
you Lo do aeroblc exerclse for [usL 30 mlnuLes a day
uepuff your cheeks by cuLLlng your salL lnLake 8eLLer lf youre Lhe one who prepares your own food
1haL way youd know how much salL your food conLalns slnce youre Lhe one who whlpped lL up as
opposed Lo dlnlng ouL and wonderlng Lhe whole Llme how much salL Lhey used on your ordered dlsh
only Lo flnd ouL LhaL Lhey used way Loo much salL Lhe followlng mornlng when you see your face more
bloaLed Lhan usual
1ry Lo keep a food dlary Lo deLermlne whlch foods Lrlgger edema Some people noLlce LhaL Lhey bloaL
afLer eaLlng foods wlLh gluLen or consumlng dalry
lf Lhls ls your case Lhen you would have Lo undergo an ellmlnaLlon dleL for aL leasL 3 Lo 6 monLhs Lhen
slowly relnLroduce Lhe offendlng food and noLlce lf your face abs or legs sLlll bloaL afLer eaLlng a small
porLlon of whaL you were prevlously allerglc Lo
SupplemenLlng wlLh MSM (meLhylsulfonylmeLhane) and querceLln consumlng enough omega 3 faLs
and eaLlng a loL of fresh raw frulLs and vegeLables whlle on Lhe ellmlnaLlon dleL wlll help you overcome
your food allergy afLer Lhree monLhs or so
LaLlng loLs of fresh produce wlll also help reverse Lhe damages lefL by sLress and supply Lhe needed
nuLrlenLs Lo bulld face muscle and collagen for a leaner shapeller face wlLh a rosy glow
Consume moderaLe amounLs of raw planL faLs everyday Lo help your skln molsL and supple 1he oLher
greaL Lhlng abouL raw planLbased faLs ls LhaL Lhey do noL cause welghL galn
?es you read LhaL rlghL 1he enzymes presenL ln planL foods are sLlll lnLacL lf Lhey are uncooked or
heaLed below 113 degrees lahrenhelL
1hese enzymes wlll meLabollze all Lhe faL proLeln and carbohydraLes presenL ln Lhe food lLself
8uL donL go sLocklng on raw coldpressed olls such as flax coconuL and exLra vlrgln ollve oll only Lo use
Lhem for cooklng because Lhey wonL be raw faLs anymore and lf Lheyre cooked faLs you can be sure
LhaL your body wlll sLore Lhem and make an unslghLly appearance ln your Lummy and face
1ell yourself LhaL all you need ls dlsclpllne and noL a faclal llposucLlon Lo geL rld of exLra faL ln your
cheeks !usL follow Lhese Llps and youll have a palr of Lhose sexy Pollywood cheekbones ln a maLLer of
four weeks
klss faL cheeks goodbye wlLh !ohn SocraLous 30 uay laclal llLness rogram whlch provldes an easy Lo
follow 30day plan lncludlng dleL Llps on how Lo lose face faL
1he brllllanL program marrles faclal exerclses wlLh healLhy meal plans Lo glve you lean cheeks and a
healLhy naLural blush Lo go wlLh Lhem
A bitter mouth with grim lines is not our idea oI the "look" oI a positive and vital person.
Sagging jowls or cheeks may look Iantastic on a bulldog, but deIinitely not on humans!
When doing these exercises we suggest that you do them alone, since you will constantly be
laughing iI you and a Iriend try this together, as the Iaces that you will be making will be
hilarious.
How often to exercise
The Iacial exercises should be done daily Ior at least three to Iour weeks, and can then be scaled
down to three times a week
Please note
II you have any health problems or concerns, we strongly recommend that you discuss these
exercises with your medical practitioner beIore starting them. The exercises are there to help you
and should not cause any pain - iI you experience any pain please stop doing them and reIer the
matter to your healthcare practitioner.
We have only listed these Iace exercises as lips and cheek exercises, but they do in Iact exercise
many other areas oI your Iace as well. AIter doing the exercises you will probably Ieel all the
muscles that you have used.
Face exercises for tbe lips
Lips exercise 1
Sit upright and purse your lips together. LiIt your pursed lips to your nose, as Iar as possible and
keep them there Ior a count oI 5. Relax and repeat 5 times.
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Lips exercise 2
Pucker your lips slightly and in this puckered position try, with your mouth muscles, to bring the
corners oI your mouth together as close as possible. Keep the lips in this position Ior a count oI
5. Relax and then repeat 5 times.
Lips exercise 3
Sit upright, keeping your lips and teeth together. Smile as broadly as possible, without opening
your lips, keep the broad smile Ior a count oI 5 and when relaxing, pucker your lips into a
pointed kiss. Keep the lips in the "kiss" position Ior a count oI 5 and then relax. Repeat the whole
exercise 10 times.
Lips exercise
Move your lips into a puckered kiss and while relaxing the kiss, keep your lips closed and curl
your lips into your mouth across your teeth. Hold this position Ior a count oI 10 and repeat the
exercise 5 times.
Lips exercise 5
Sit relaxed, with your lips slightly open and then pucker your lips outwards. While your lips are
in this outward position, try and touch your nose with your top puckered lip. Hold this position
Ior 10 counts and then relax. Repeat 5 times.
Face exercises for tbe cbeeks
Hanging skin, Iorming that hang-dog look, is very aging. The Iollowing exercises, iI done
regularly, will assist in liIting and Iirming the cheeks, and will promote an anti-aging and ageless
look.
Cheek exercise 1
Sit upright with lips closed but relaxed. Pucker and pout your lips using your cheek muscles.
(Use your Iingers to make sure that you are using your cheek muscles). Keep your lips puckered
Ior a count oI 10 and then relax. Repeat 10 times.
Cheek exercise 2
With your lips closed, smile a relaxed smile, and then suck your cheeks toward and on to your
teeth. Hold this position Ior 10 counts and then relax. Repeat 10 times.
Cheek exercise 3
Look into a mirror while doing this exercise. Pucker your top lip, turning the corners oI your lips
upwards and move your cheek muscles toward your eyes. You should at this stage get your top
lip to touch your nose. Keep this position Ior 10 counts and then relax. Repeat the exercise 10
times.
Cheek exercise
Look in the mirror while doing this exercise. Smile as widely as possible (while keeping your
lips closed and mouth corners turned up). Try to get the corners oI your mouth to touch your
ears. Next, wrinkle your nose and see your cheek muscles move upwards and Ieel these muscles
work. Keep this position Ior a count oI 5 and then relax. Repeat 10 times.
Cheek exercise 5
Keep your teeth and lips closed and blow air under your top lip and keep it there Ior 10 counts,
then move the trapped air to your leIt cheek Ior 10 counts, then your right cheek Ior 10, then
your lower lip and hold Ior 10. Relax. Repeat 5 times.
8aslcally good old fashloned exerclse ls Lhe besL way l would suggesL dolng a frulL fasL for 33days and
drlnklng plenLy of waLer Whlle underLaklng Lhls you should walk for aL leasL 30 mlnuLes a day lL ls
posslble Lo lose up Lo 3kgs ln 1 week whlch would make a noLlceable dlfference Lo your face

unforLunaLely some people lose face faL aL much slower raLes LhaL oLhers 1he besL Lhlng Lo do would be
Lo sLlck Lo a healLh program unLll you geL Lhe deslred resulLs 1here are no such face exerclses Lo lose
welghL LhaL l am aware of
ay Fruit Fast Recap
with 46 comments

A Fruit Feast! I consumed almost all this Iruit over the 3 days. Note: the bananas were
intentionally purchased unripe. They were perIectly ripe when consumed though. I also only
drank 12 ounces oI the 100 pure blueberry juice.
Earlier this week, as part oI the 40 Days to Personal Revolution program, did a 3-day fruit
fast. As I love to eat Iruits, I was really looking Iorward to this. I considered it more oI a Iruit
Ieast than a Iruit Iast!
The picture above shows the entire array oI Iruits that I picked up Ior these 3 days. In Iact, there
was more than enough Iruit here to last me over a week! I still have a Iew mangoes and oranges
leIt in Iact.
You might be wondering what I broke my Iast with? AIter teaching a yoga class in the morning,
I enjoyed some Idli that my mom made beIore going to work!
So how did do on the fruit fast? Here is the scoop. Keep in mind that I entered this 3-day Iast
aIter having gone without caIIeine or any processed sugar Ior over 3 weeks. I also have been
practicing yoga 6-7 days a week Ior quite a while and have been Iollowing a 100 plant-based
diet Ior many years. As a result oI this, I think my detoxing symptoms were a little less severe
than others. Your mileage will vary!
The good things I experienced:
O l felL lncredlbly llghL lnslde and ouL
O l felL lncredlbly clean lnslde and ouL
O My skln was super clear and some scars on my face even sLarLed Lo heal!
O l would wake up feellng refreshed and wellresLed
O l was able Lo Lhlnk very clearly
O l was able Lo medlLaLe easler and noL engage wlLh my LhoughLs as much
O l noLlced numerous synchronlclLles" or colncldences happenlng Loo many Lo counL
O l felL more ln Lune Lo oLher people Lhelr emoLlons and feellngs
O l losL a bunch of welghL lncludlng vlslble faL from areas LhaL l Lend noL Lo lose welghL from
(noLe l was also sLarLlng Lo geL slck golng lnLo Lhlsso LhaL had someLhlng Lo do wlLh lL)
The not so good things:
O l was eaLlng a loL noL always convenlenL Lo do when you have a busy work day
O l had Lo go Lo Lhe baLhroom a loL (Lhere ls a loL of waLer and flber ln frulL!)
O l had Lo carry frulL wlLh me Lo work and ln my backpack and car
O l had Lo buy freshrlpe frulL en mass and buylng all organlc can geL expenslve (buL lL ls
lmporLanL!)
O l losL a loL of welghL (6 pounds ln 3 days) and l am very lean Lo begln wlLh parL of Lhls had Lo do
wlLh me geLLlng slck rlghL before sLarLlng Lhe fasL! lunny enough l goL slck before Lhe fasL buL
l dldn'L really feel Lhe worsL of Lhe slckness unLll f l broke my fasL
O l felL mlld nausea on Lhe second day
O l was very hungry on Lhe second day (Lhe LoughesL day for me)
t the end of the day, must say it was a fantastic experience. For me, the physical and
mental beneIits were proIound and even now several days aIter the Iruit Iast I still Ieel clean
and light! Perhaps even more important, is the Ieeling oI accomplishment Irom having done
something that is incredibly tough but worthwhile.
We are very connected to the Iood we put into our bodies, Ior better or worse. Changing our
dietary habits and breaking long-standing addictions to Iood can be incredibly challenging Irom
physical and mental perspectives. There were times during the Iast that it was very tough,
particularly in the evenings aIter a tough yoga asana practice. I would Ieel like some soup, rice or
a curry but those options weren`t part oI the program!
Pushing through and making it through all 3 days (it was actually 3.5 days, Irom Sunday night
through Thursday morning) really gave me a great sense oI accomplishment. I Ieel like I now
have more control over what I put into my body. I`ve also developed a greater appreciation Ior
the nourishment that Iruits and veggies can give. I can`t explain how amazing my yoga practice
Ielt on this Iast I really Ielt strong and so light that it was like I was flying at times.
Thinking about doing your own Iruit Iast? Here are a Iew tips:
O Make sure you don'L have any physlcal lssues (such as dlabeLlc condlLlons) LhaL could cause
lssues
O SLock up on a loL of fresh rlpe and organlc frulLs uon'L eaL frulL LhaL lsn'L rlpelL wlll [usL glve
you dlgesLlve Lrouble Also lf you know all Lhe crap LhaL Lhey spray on nonorganlc sLuff you
wouldn'L buy anyLhlng else lL ls worLh Lhe money (especlally for berrles!)
O IenLure away from [usL apples bananas and oranges lndulge ln Lroplcal frulLs and melons!
O CounL your calorles! 1he blggesL mlsLake ls noL eaLlng enough 1hlnk abouL lL lf you are an
acLlve adulL male you mlghL need Lo eaL Lhe equlvalenL of 30 bananas a day Lo meeL your
calorlc need! Cf course you should eaL a wlde array of frulLs buL you geL Lhe polnL
O ?our blender ls your besL frlend l would make 23 smooLhles a day on Lhe fasL Load up a
blender wlLh 23 bananas 1/2lb sLrawberrles and some papaya lnLo a dellclous frulL smooLhle
uon'L chug lL [usL slp lL ?ou'd be amazed aL how much frulL you can eaL Lhls way
O uon'L forgeL avocados and peppers are frulLs! Same wlLh LomaLoes and cucumbers! CeL
creaLlve and buy all varleLles of frulLs LaLlng less sweeL frulLs aL nlghL works well for me
O Carry frulL wlLh you everywheresLash lL ln your car backpack work everywhere
Fruit Fasting: Fruit Fasting Tbe Raw oorway to Quick Weigbt Loss
AN etoxification. Tbe Amazing Power of Apples, Pears & Bananas...

n this page we are going to talk about fruit fasting as a compliment or in preparation to
juice fasting or water fasting, as well as the raw food and vegan lifestyle as one you
may wish to explore or even adopt. This practice can help you to lose weight quickly
and start to detox your digestive system. f you are new to fasting, trying a three-to-
seven day stretch with just fruits and water is a good way to get some " practice".
started fruit fasting at what can easily say was one of the lowest points in my life.
was roughly 70 pounds overweight and ballooning fast. was tired, lethargic, depressed
and constantly bingeing on donuts, pastries, pizza and sodas. My liver was
compromised, and the doctor told me would not live long if continued on the road
was in. The first time tried a 'raw food diet' with fruit fasting, did so in a feeble and
desperate attempt to lose weight quickly. could no longer stand the sight of myself in
the mirror. had no social life, always wore the same pair of black pants and black shirt,
and stop taking phone calls from friends and family. Physically and emotionally was
bankrupt. often considered taking my own life.
$o stopped eating in disgust. But - 'lo and behold - before the first 24 hours of fruit
fasting had transpired, was gorging again. Headaches, dizziness, nausea, weakness,
diarrhea, sporadic vomiting and sharp episodes of anger, rage and sadness overcame
me like wildfire. also developed a strong metallic taste in my mouth, a white 'sticky' film
in the tongue and small white boils in the inner part of my lips. For most people, these
detox symptoms do not emerge until roughly 48 to 72 hours of fasting. But after only
twelve hours, was really hurting. But something good did come out of this discomfort.
More Toxic than a LandfiII

The symptoms from not eating intrigued me enough to do some research on raw food
diets and fasting. $oon arrived at the ugly truth - was more toxic than a landfill. The
headaches, dizziness, nausea and fever were caused by toxins in the digestive system
that were loosened into the blood stream when stopped eating.
The hunger pains and detox symptoms were, in essence, a physical withdrawal from all
of the trash had been eating for nearly twenty years. This realization hit me like a ton
of bricks. came to understand that what was feeling was very similar to the cravings
felt by someone who is, say, trying to quit smoking. Fruit fasting put me 1,.0941,.0
with an undeniable food addiction. t was an ugly truth. But knew was on the right
track. Hey, if a smoker is going through withdrawal, that means he's T smoking right?
$o the physical discomfort meant had started to eliminate toxic foods from my diet.
became interested in finding which raw foods could help me detoxify and lose weight
the fastest - and cheapest.
The Fruit Fasting ChaIIenge
Fruits and vegetables emerged at the top of the list along with beets and beans coming
a close second and third, respectively. "Yeah, but what about meat?" thought.
consulted a holistic medicine practitioner, and she agreed with my conclusions. $he
indicated the best thing could do was start fruit fasting at least once a week and build it
up to two days per week - increasing one day every week until did a fruit fast for at
least 21 days.
t that point, she suggested, should seriously consider expanding my fasting and
cleansing efforts with a total liquid diet - a juice or water fast. $he wanted me to do a
raw fruit fast for three weeks, go back to normal food for three days, and then start
water or juice fasting for at least 14-to-30 days. was none too happy and felt nervous
about her proposition. Remember, back then had never fasted. only tried it that one
time out of desperation. $o all of this had fallen into my lap sort of by fate or accident.
$ure, was scared. But anything was better than staying as was. needed rapid
weight loss and detoxification.
55Ies, Pears & Bananas
launched the fruit fasting effort with apples, pears and bananas. They were cheap and were
just "grab-and-eat" which was convenient. went to the supermarket and bought enough to last
me a week, threw away all the junk from the refrigerator and pantry, and started fruit fasting. My
friends thought had gone nuts and constantly tried to make me break the fast, lest "get sick
and die". didn't care. was sick and tired of being sick and tired and was determined to give
this a change. What about you, are you willing?
ere's what I did: carried a paper bag in my briefcase with a mixture of unsliced
apples, pears and bananas. also carried around a jug to refill with water throughout the
day. was off and running. Whenever felt hungry, would open the bag and grab a
fruit. Then would drink large amounts of water - about a gallon a day. To expedite the
cleansing of my digestive system took three Herbs & Prunes daily. Not even six hours
had gone by and was amazed at the explosive bowel movements was starting to
have.
The hunger pains and detox symptoms wasted no time in re-emerging with great
strength. But this time was expecting them. knew it was all part of a necessary
cleansing withdrawal. That understanding, however, did not make it any less
unpleasant. By the end of the first 24 hours felt famished. ll had was my sheer
determination to get healthy and improve the quality of my life.
The solution, for me, was to drink even more water along with another fruit. One thing
about fruit fasting, however, was that initially my tendency was to gorge on bananas.
do not recommend this because bananas are great, but actually are the most "fattening"
of the fruits. $o prep your "to-go" bag with few bananas and more apples than pears.
Eat any fruit you want actually, but beware of bananas and honey dews. They are very
high in sugar.
Take Your Time

f you are overweight or toxic as was, fruit fasting will be a challenge. $tart our slow
and take your time. f all you can do is one or three days that is fine. Go back to
regular food - although please at lesser quantities! - and come back to fruit fasting the
following week and do it for a little longer - at least six hours - preferably 24 hours.
Progress, not perfection or world records.
f you do this, guarantee you that you will feel lighter and more energized than you
have in years - possibly ever. Completing your first three-day fruit fast will be very
satisfying both physically and emotionally. Even though you are still TI, your
digestive system and colon are actually detoxing and in IT#L from the
unhealthy foods you had been eating.
$ome Fruit Fasting Pointers
t one point, believe it was day three, the hunger pains reached critical levels. could
eat three apples and they would go right through me. That is normal. Drink more water
and eat another apple. The feeling will pass right around day seven or eight. strongly
encourage you to stick to fruit fasting until you are able to do at least 14 days. That in
itself will change your life. Or at the very least open doors of knowledge and opportunity
in your weight loss and fitness goals that previously were not available. You do not have
to become a full-fledged vegan or raw food practitioner to benefit from this, by the way.
To control the hunger, stock up on seltzer water and drink a full glass with a pinch of
lime or lemon to soothe the stomach. t helps. You also can also try green tea. This
Green Tea Kombucha , for example, is the one use when fast. Green tea has
properties that will give you energy as well as help burn fat faster, in addition to
promoting digestive system health. f you have eaten poorly for a long time, you
probably also have a lot of toxic fecal matter adhered to the colon. recommend a
supplement called Herbs & Prunes, which will help you to thoroughly clean out your
insides. swear by H&P. t is truly amazing.
Try to reduce the amount of activities in your schedule so that you can rest if you start to
feel weak or dizzy. Expect mood swings and emotional outbursts of anger and sadness.
f you are fruit fasting around your loved ones, do not react when angry. f something
irritates you, remain silent as mush as possible. Keep your mind busy. strongly
recommend that you start a Fasting Journal to report what you are thinking and
feeling.Write about the reasons why you are fruit fasting and the specific goals that you
have in doing so. t will help you to gain and re-gain motivation as you go along.
Fruit fasting and losing weight, only to return to the same destructive eating is definitely
not what am talking about here. You are encouraged to evaluate your eating habits
and make a plan of what you intend to do when the fast is over. This is crucial and
failure to do so is the &MB# reason why most people who fast and lose weight
end up gaining it all back.
&nderstand that you will be undergoing a deep process of change. nd change is never
comfortable. n fact, it can often be '#Y uncomfortable. $o if you struggle and go
through a difficult period, T be surprised. $tay the course! t will get easier with
time. One nutrition plan followed for some time and come back to time and again is the
raw food lifestyle.
In the #aw
Raw food advocates basically do not favor any food that is cooked... period. No cooking, grilling,
steaming. f any heat is used, then it is not a raw food - they say. The reasoning is that eating
food as close as possible to its natural state incites an exchange of pure energy between the
food and body. The person will feel more energized and healthy.
$ome benefits from the raw food diet are: a stronger immune system, better digestion,
emotional stability and clear, vibrant skin. Raw food advocates also emphasize the
positive environmental impact it yields. griculture is enhanced and garbage production
is reduced. One thing: personally am T a 100% raw-food eater. do enjoy eating
lean chicken, fish and an occasional piece of steak. But do believe in the system and
lifestyle as one conducive to health, weight loss and detoxification. t does work. What
am saying is that you do not have to become a full-time vegan to use it and receive
quantum benefits. dd it to your fasting for weight loss and fitness efforts. The results
will speak for themselves.
More -out #aw Food iets
Here is a bird's eye view of the general philosophy and beliefs behind it.
The raw food diet consists, to a great extent, of juices and shakes, salads, soups, dressings,
yogurts, crackers, spreads, dips, vegetable burgers, curries, vegetable pastas and wraps,
among others.
Those who follow this way of eating say that raw foods and fruit fasting give your body
enzymes that aid in their own digestion. This frees the body's own enzymes to perform
metabolic processes unfettered. Heating food, they say, degrades or destroys these
enzymes, putting the brunt of digestion on the body's own enzyme production.
nother common belief is that raw foods contain bacteria and other micro-organisms
that stimulate the i immune system and enhance digestion by filling the digestive tract
with beneficial flora. The premise is that raw foods have higher nutritional value than
those which have been cooked. Wild foods, particularly edible wild plants, are nutritious
raw foods, it is emphasized. Freezing food is acceptable; some raw food practitioners
choose to preserve nuts and seeds in a freezer. lthough freezing decreases enzyme
activity, the food is still considered raw.