Image Credit: Keisha Mayenge

Here is the plain truth, a well toned curvy female body is very attractive!

The curves of the female body are so feminine and it’s very mesmerizing to look at!

That’s why when curvy celebrities like Kim k or Beyonce Instagram pictures, they normally get millions of likes because people love to look at it!

Having a hourglass figure was one of the most sought after shapes in 2016 and will be continuing in 2017.

After reading this post, you will have a clear direction on how to get a curvy body the right way.

The thing is, having a curvy body is all about being healthy and strong. If you weren’t born with an hourglass figure, there are many workouts that can help you to sculpt and uncover your curves and bring them to light.

Having a curvy body or hourglass figure is the ultimate look of femininity, that was made popular by the late Marilyn Monroe and other 60’s female Hollywood icons.

To get a curvy body your waist needs to be small, your hips and bust needs to be slightly wider and your butt must be lifted.

Now, let’s go straight into the guide to show you how exactly this can be achieved as long you’re consistent and dedicated.

Note: Everyone’s bone structure and built are based their genetics but that doesn’t mean you cannot sculpt the body of your dreams. However, you must keep in mind a realistic goal to achieve the best curves your body can produce.

Now let’s get started.

Step 1: Shed the excess weight by doing cardio

For your true curves to show you need to lose the excess body fat that is hiding them. That’s why the first step is to lose the excess body fat.

And one of the most powerful and effective way to do that is by doing cardio.

Generally speaking, your body needs to burn more calories than the amount you consume.

Cardio is just a type of exercise that will help to burn through the calories that you ate through the day.

There are various types of cardio that you can do, for example, walking, sprinting and jogging.

It depends on what your fitness objectives are but some cardio workouts are definitely better suited than others.

For example, if you want to focus on losing weight then doing high intensity workouts is the best option.

In the video below you’ll see an example of a very effective cardio HIIT workout routine that you can do to help speed up the fat burning process and help trim away the excess fat to show your true curves.

When doing cardio exercises make sure to do it at least 3 to 4 times per week for about 10 minutes a day.

Doing this will help to keep your weight in check and prevent you from gaining excess body fat.

Note: If you have excess body fat or if you’re overweight, this should be the first step that you take in losing the excess body fat.

However, if you are slim and have a petite body structure skip this step because the purpose of doing cardio in this case is to help you lose weight.

It doesn’t make sense for a slim person to lose more weight as that will cause you to become anorexic and it’s very unhealthy.

Step 2: it’s time to slim your waist

OK now that we have covered step 1 on how to get a curvy body, for step 2 we’re going to focus on you getting a smaller waist that will help the amplify your curves.

An hourglass figure or curvy body isn’t complete without well toned belly and a small waist because that is what will help to give you that curvy look from top to bottom.

Now bear in mind, you do not have to get a super tiny waist, you just need to lose the excess fat from your waist and bring out the curves that have been hiding under the layers of fat.

One of the most critical things you must understand when trying to get a small waist is that strength training and diet plays a very important role.

This is because these exercises will help to strengthen your core and tone your abs.

If you want to know how to make your waist smaller then diet and exercise are the ultimate solutions.

Your results depends on the amount of hard work that you’re willing to put into it and clean eating. Nothing comes easy in life and neither does having the curvy body of your dreams.

To get a smaller waist you have to be dedicated to an effective workout plan that will help to trim and sculpt your waistline.

Now in the video below there’s a very effective smaller waist workout routine that you can include in your overall plan to get a curvy body.

Many of our subscribers and readers have gotten fantastic results doing this routine, so include this in your workout plan and it will transform your waist, therefore helping to show your hourglass figure.

As mentioned before, your results solely depends on your ability to stick to the smaller waist exercise plan and eating healthy.

These workouts are specifically targeted to the lower belly, upper abdominal and obliques.

Tips for a smaller waist

  • Make sure to drink enough water – You’ll be surprised how not consuming enough water can sabotage your fitness goals. This is very important, especially for those who are trying to lose the excess body fat. Drinking water regularly will help to prevent your body from getting confused between hunger and thirst. The best way to limit this tendency is to drink water at least eight times daily to keep your body well hydrated.
  • Trying to focus on quality instead of quantity – Most people when they diet they tend not to eat anything as opposed to eating healthy foods that will not add excess fat or sugar. One of the secrets of dieting is that eating more healthy foods will help you lose more weight and will not add any excess calories to your body.
Step 3: start toning your upper body (shoulders, chest and arms)

Surprisingly, a lot of women avoid working out their upper bodies for some reason. However, if you want to get a curvy body or hourglass figure, your upper body must be in good shape.

For your upper body to be properly toned, you must increase your lean muscle mass which involves doing strength training, cardio and of course eating healthy.

By focusing on your upper body it will help your body to have the best upper body to lower body weight ratio.

So make sure that you do not skip your upper body workout routines.

Below you will see some of the best upper body workouts that you can do to help tone your chest, arms and shoulders.

Push ups

If you’re not doing push-ups you’re missing out on one of the most powerful exercises to tone your upper body.

  • To do this, start in a plank position with hands planted directly under your shoulders slightly wider than shoulder-width apart.
  • Make sure your toes are ground into the floor and stabilize the bottom half of your body.
  • Slightly lower your body by bending your elbows until you almost reach the ground and then return to the starting position and repeat.

Tricep dips

This is one of our favorite workouts, because it’s so powerful in toning your arms and shoulders. To perform this you will need a bench or chair.

  • Point your fingers towards your toes and bend your elbows and ensure to keep your hips and butt lifted off the ground.
  • Now gently lower your body till it almost touches the ground and then go back up to the starting position. Repeat.
Step 4: Sexify your butt and thighs

This is one of the most attractive parts of a curvy body. You want to make sure that your lower body, such as your butt and thighs, are in good curvaceous shape.

But let’s just get straight to the point for what you need to do to get a bigger butt and sexy lean thighs.

1. Do butt and thigh targeted exercises every other day

The reason why you want to do it every other day is because your butt and thigh muscles will need time to recover and grow. Overworking your muscles isn’t a good thing as it only slows down your results.

In the video below is a great example of an effective butt and thigh workout routine that you can do to help sculpt your lower body.

2. Do some strength training exercises.

This isn’t a must but it’s one of the best workouts you can do to help tone your butt and thigh muscles.

You can do 30 minutes of bodyweight exercises for about 3-4 times a week and do weightlifting in addition to your cardio routine that will help to tone your muscles.

3. Exercise to tone your hip muscles

Remember that you want to achieve that curvaceous look, therefore, your hips have to be well toned and trimmed to show its natural curve.

In the next step we will go into details about what you can do to help achieve that.

Step 5: how to make your hips wider

Your hip width is determined by your pelvic bones, however, it is still possible to widen your hips by doing some targeted exercises and making some slight changes to your diet.

If you want to get wider hips then you have to be willing to do some hips targeting workouts that will help to grow your side booty muscles.

In the video below we have created one of the best workout routines that can help to widen your hips to amplify your hourglass shape.

HOW to get a curvy body faster

Make sure to consume a meal every 3 to 4 hours

This will help you to eat more calories without feeling overly stuffed. Also, avoid drinking liquids with meals as they will fill you up and cause you to eat less.

Choose only healthy foods

This cannot be stressed enough. For you to get the body of your dreams you must be willing to sacrifice your love for junk food and start eating good healthy foods.

For example, instead of eating white rice go for brown rice. Eat foods that are rich in fiber such as wheat bread, mixed nuts and vegetables.

Drink up your protein shakes

The thing is, your protein shakes will help to ensure that any extra weight that you gain will go to your muscles and not stored as fat. The best time to drink protein shakes are before and after workouts and even before bed, to help you keep filled for the night.

Use the right amount of weights

If you plan to do any form of strength training don’t use weights that are too light or too heavy, but you can can increase the weights as you go along to stay challenged.

Always beat your last workout

This is where a lot of people fail, because they fail to push themselves more and do better.

If you want to get the maximum results in the shortest time possible, you have to be willing to beat your last workout by doing more reps, sets or even using heavier weights.

This is what you have to do to get the curvy body you want.

Don’t give up

If this is something you really want, make the effort and dedication to be consistent with the workouts provided and you will start to see results and even your family and friends will start to notice changes in your body.

It’s time to start taking action

Many women want to know how to get a curvy body but are going about it the wrong way.

But you have found a very effective plan and guide that you can follow that will get you fantastic results, so go ahead and start taking action and never give up.

Beyond Curvy Vs. Skinny

Overweight. Fat. Obese. Chubby. Plump. Big. Thick. Stout. Big-boned. Curvy.

No matter what word we choose, we all know what they mean. We are referring to someone whose weight and/or measurements are higher than what is considered healthy for the average person of their height, age, etc. While I am all for loving your body no matter the size or shape, we need to rethink the last word on the list. Curvy. This term is innocently cloaked in the guise of politeness and body positivity, but actually continues to promote stereotypical conceptions of beauty.

Firstly, the term is simply inaccurate. A curve, according to Oxford, is “a line or outline that gradually deviates from being straight for some or all of its length.” There you go. The opposite of a curved line is a straight line. The curved line isn’t necessarily bigger than the straight line. It’s just, well, curvier. So, it doesn’t really make sense to use “curvy” to refer to someone’s overall size, weight, or measurements. Curves are about proportion. An hourglass figure in which the waist is noticeably smaller than the hips and bust will contain curves because of the comparable variance in size. A figure in which the waist, bust and hips are much closer in size to each other will naturally have a straighter silhouette. These body shapes and all the ones in between can occur in anyone regardless of weight. Anyone can have curves.

OK, OK, so maybe it isn’t the most exact term, but “curvy” sounds so much nicer than “fat.” Well, yes, but only because of the negative connotation our society has placed on the word “fat.” When we choose to say “curvy” instead, what we are really saying is that there is something wrong with fat. Fat makes us uncomfortable. We don’t even want to say the word. It is politically incorrect to acknowledge if someone weighs more than their doctor recommends. And as J.K. Rowling put it, “Fear of a name only increases fear of the thing itself” (“Harry Potter and the Chamber of Secrets”). Coming up with pleasant sounding but largely inaccurate euphemisms only enforces the idea that being overweight is usually bad and unattractive. Humans created language, and it continues to evolve as we interact with it every day. We made “fat” a bad word. And now, instead of working to remove this shallow stigma, we are twisting the meanings of other words to pretend fatphobia never existed.

For people such as myself, this term is especially troubling. I am short, fit and of an average weight. I also have a definite hourglass figure and major body-image issues. I always wanted to be skinny. And though some people may apply that term to me anyway, I would rather lose my curves and just be thin all over. But even when my weight fluctuates, the overall shape of my body remains the same. Whenever someone refers to me as “curvy” or mentions my “curves,” I start feeling paranoid that they are secretly insulting my weight or the size of my body. I know that my body is small, but my mind tells me I am fat everyday. As someone who lives with this tension everyday, the “curvy” euphemism only makes me doubt whether people really think curves are attractive or if they are trying to soothe the feelings of someone society tends to call unattractive. This is the problem with such inaccurate terms. It is hard to tell what someone actually means when they use them, if they mean what they say or if they are simply putting on the face of a good, politically correct citizen.

If, as our language seems to imply, fat is the opposite of skinny, and fat equals curvy, then you cannot be skinny and curvy at the same time. So what am I? What are all the other people who, like me, fall somewhere between the two extremes? Skinny is valued for being petite, slender and youthful. Curvy is valued for being feminine, sexy, and voluptuous. Considering those as the two options creates an extreme binary that claims you must be one or the other. A slim curvy woman or a overweight woman with a straight figure are both worthy of beauty. Body positivity is about accepting people of all types. Thinking of skinny and curvy as opposites is still feeding into predetermined notions of how women are supposed to look. Bigger women don’t need curves to be attractive. There is so much more than skinny vs. curvy that we fail to acknowledge when these terms are used as two extremes of a spectrum.

Language is fluid and people should feel free to use whatever words make sense to them. I only ask that we think about what we are saying. We can talk honestly about our bodies without being offensive if we work to remove the stigma associated with certain words, rather than discarding the words completely. Couching our labels in inaccurate euphemisms doesn’t change the fact that they are still labels. Language should liberate us, not restrict us.

Thin. Tall. Muscular. Petite. Pear-shaped. Heavy-set. Fun-sized. Chunky. Curvy.

There’s a whole dictionary of words to choose from. Don’t let just one define you.

Skinny Women → To Get Curves,

  • Do workouts A, B & C below 1-to-2 days a week following one of these schedules
  • Use the diet plan on this page to gain weight & get curves without gaining any belly fat.
  • Fat Women: Just use this plan to lose enough weight to reveal your sexy curves.

Workout A

To Get a Curvier Butt, Hips & Thicker Thighs,

  • Do 3-to-6 sets of 5-to-15 reps of ONE exercise from GROUP 1 & GROUP 2 1-to-2 days per week.
  • Use weights heavy enough to FORCE You to do No More & No Less than 5-to-15 reps per set.
  • Skip GROUP 2 if you don’t want thicker thighs. GROUP 1 targets the Butt & Hips only.
  • Do this workout if you don’t have weights.

This Is Important…

  • To get a curvier or bigger butt, hips & thighs as fast as possible, You must get stronger each time you workout by using heavier weights, doing more reps (no more than 15) and/or sets (no more than 6) because a stronger muscle is a bigger muscle.
  • For example… If you did 3 sets of 10 reps using 100 pounds then in your next workout you want to do at least 4 sets, use 101 pounds and/or do 11 reps.
  • Using the same amount of weight, reps and/or sets will not increase your curves because you’re not getting any stronger. See 7 steps to build muscle as fast as possible to better understand why.
  • Also Important: Keep a training log to track how much weight, reps & sets you did so you’ll know exactly how much weight, reps & sets you’ll need to do to get stronger in your next workout.
  • Tip: Use 1 of these 16 fast muscle building tricks whenever you’re unable to increase the weight and/or do more reps.

Group 1
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Group 2
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Workout B

To Make your Breast Look Bigger,

  • Do 2-to-6 sets of 8-to-20 reps of ONE exercise from GROUP 1 & GROUP 2 1-to-2 days per week.
  • Keep a training log and Only increase the weight when you can easily do more than 15-to-20 reps.
  • GROUP 1 lifts, firms & perks up your breast.
  • GROUP 2 helps to fix your posture to make your breast look bigger.

Once you build enough muscle to have firmer breast and better posture,

  • Do Workout B 1-to-2 times every 2 weeks using the same amount of weight, reps and sets every workout to maintain your results and to prevent you from building massive chest & back muscles like guys do with progressively heavier weights, more reps and/or sets.
  • Depending on how bad your posture is you may want to add these exercises to workout B.

Group 1
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Group 2
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Workout C

To Get Firmer Arms,

  • Do 2-to-6 sets of 8-to-20 reps of ONE exercise from GROUP 1 & GROUP 2 1-to-2 days per week.
  • Keep a training log and Only increase the weight when you can easily do more than 15-to-20 reps.
  • GROUP 1 firms up the back of your arms. GROUP 2 firms up the front of your arms.

Once you build enough muscle to have firmer arms…

  • Do Workout C 1-to-2 times every 2 weeks using the same amount of weight, reps and sets every workout to maintain your results and to prevent you from building big arms like guys do with progressively heavier weights, more reps and/or sets.

Group 1
Click Pics for Exercise Tips

Group 2
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Use 1 of these 6 Workout Schedules

1. Four Day Cycle

  • Do workout A on day 1, Workout B on day 2 & Workout C on day 3. REST on day 4 & Repeat the 4 day cycle on Day 5.
  • About 24 workouts a month.
  • Workouts A, B & C can be done in any order.

2. Five Day Cycle

  • Do workout A on day 1, Workout B on day 2 & Workout C on day 3. REST on days 4 & 5. Repeat the 5 day cycle on Day 6.
  • About 18 workouts a month.
  • Workouts A, B & C can be done in any order.

3. Six Day Cycle

  • Do workout A on day 1, Workout B on day 2 & Workout C on day 3. REST on days 4, 5 & 6. Repeat the 6 day cycle on Day 7.
  • About 15 workouts a month.
  • Workouts A, B & C can be done in any order.

4. Seven Day Cycle

  • Do workout A on day 1, Workout B on day 2 & Workout C on day 3. REST on days 4-thru-7. Repeat the 7 day cycle on Day 8 or the next week.
  • About 12 workouts a month.
  • Workouts A, B & C can be done in any order.

5. Once a Week

  • Just like the 7 day cycle but you pick any three days of the week. For example you may do Workout A on Monday, Workout B on Wednesday & Workout C on Friday.

6. Make Your Own Schedule

  • Do workouts A, B & C 1-to-2 days per week taking at least 2 days off before doing the same workout again so If you did Workout A on Monday then wait until at least Thursday before doing it again.
  • You can do 2 workouts on the same day. For example… You can do Workout A in the morning & Workout C in the evening.
  • Save time by supersetting 2 workouts. For example… You can do Workouts B & C at the same time by first supersetting 1 exercise each from group 1 of Workout B & C and then supersetting 1 exercise each from group 2 of Workout B & C.
  • Save time by doing a giant sets of ALL 3 workouts. For example… You can do Workout A, B & C all at once by doing 3-to-6 giant sets of 1 exercise each from group 1 of Workout A, B & C and then a giant set of 1 exercise each from group 2 of Workout A, B & C
  • You could workout 2 times a dayusing any of the 6 schedules by doing part 1 of any workout in the morning and then do part 2 in the evening.
  • Use this ab workout 1-to-3 days per week (on or off the same days you do Workouts A, B & C) for firmer abs.
  • If all you want is JUST a bigger butt, bigger breast and/or firmer arms then ONLY DO Workout A, B and/or C
  • Take at least 1 week off every 2-to-8 weeks.

Diet Plan To Get Curves

To see exactly how you need to eat to get curves,

Put in your height, weight, age & your activity level before starting this plan and then Click the button that says “Tell me how to get curves”

the 4 Most Important Things to Get Curves

  1. Do workouts A, B & C 1-to-2 days per week based on 1 of these schedules
  2. Keep a training log and try to get a little bit stronger each time you do Workout A (read this again to see why)
  3. Keep a training log for Workouts B & C and only increase the weight once you can easily do more than 15-to-20 reps.
  4. Use this diet plan for more curves.

Get Curvy in Certain Areas

  • Top 17 Tips for a Bigger Butt
  • Make Your Breast Look 3x Bigger
  • Build a Bigger Butt Without Weights

More Womanly Tips

  • This Exercise Gives Women Multiple Orgasms
  • 7 Makeup Tricks to Look Younger
  • 49 Skin Care Tips

Adrian Bryant created NowLoss.com

A Workout Plan for Your Body Type: “Skinny Girl”

Oh baby, this was my favourite of the three graphics. Why? It was bang on with putting strength-training (aka lifting weights) front and centre for this body type.

Sisters In Shape Additional Notes for Ectomorphs:

  • Real results come when you line up nutrition + workouts. So we must talk about nutrition for this body type to make the workouts the “most effective”. The most typical nutrition approach we take with ectomorphs is helping them to eat MORE.

With a quicker metabolism, it’s about eating more total calories with a smart balance of proteins, fats, carbs & fiber. Eating more sounds like a dream right? As a busy woman, you know more of anything, including eating, is a challenge to fit in time-wise. So we brainstorm ideas with our ectomorph clients to fit in eating more like retraining their eye to serve themselves larger portions of their healthy foods (not easy with diet-culture thinking), as well as incorporating nutrient dense foods like nuts & dried fruit into their regular food choices.

For those ectomorphs with a serious muscle building goal, we often suggest an intra-workout carb like honey or a carb endurance supplement to take part-way through her workouts. Why? More smart calories at the right time to put towards the task at hand (building muscle for a body type that is challenging to build muscle).

  • A common goal we find with an ectomorph is her desire to create a healthy, strong yet more curvy physique. This can be achieved by adding lean muscle to the legs + glutes, as well as, through her back & shoulders. By building up these specific areas the physique looks more “hourglass” and “curvy”.

  • Therefore a typical ectomorph client would have a workout program like this:

Give this SCULPTED SHOULDER WORKOUT a try if you’re an ectomorph looking to build out some curves! (yup, shoulders are super important for a “curvy” or “hourglass” look for an ectomorph)

Applying these techniques, here’s a recent SiS transformation of an ectomorph client, trained by SiS Coach Leah Larson. Notice in the “after” photo her shoulders and butt are more built and “round” to create a fit hourglass shape.

Secrets of the skinny women who NEVER diet

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Why You Are Fat And Will Never Be Skinny [The Harsh Truth]

Are you a yo-yo dieter?

Don’t worry, most people are. But here’s the scary part… if you’re overweight now, chances are you will ALWAYS be fat and will steadily get heavier as time goes on.

Image Copyright: ChubbyChanger.com

You’ve lied to yourself and your loved ones over the years, countless times.

“I’m sick of being fat, I swear I’m gonna lose weight this year”

Yeah right, of course you are… fat pants.

The reason I say you “lied” is because you know full well that you’re not going to lose the weight, regardless of how much will power you have and how determined you are.

Sure, some people might… buuuuuut most people won’t.

 The study

In a recent study conducted by King’s College in London, researchers were astonished to find that only 1 in 210 men and 1 in 124 women would return to a normal weight after being a fatty-boom-batty (clinically obese) within a year of dieting.

It’s even worse if you’re a pro-fatty-boom-batty (severely obese).

Less than 1%!

That means that 99% of people who are currently exploding in size WILL NOT keep the weight off after losing it.

So what’s the damn point in losing weight in the first place if you’re just going to put it all back on again a year later??

There is no point. You might as well just stay plump and lazy.

But it gets even worse….

Another study has shown that blubbernaughts are in fact less intelligent than thin people.

Yes, you read that right.

People who “suffer” from eating disorders, i.e they shove more food into their mouths than thinner people, have less grey and white matter in vital areas of the brain.

What the feck does that mean?

Well, it means that you will develop a distorted reward mechanism that leads to uncontrolled eating patterns.

So a thin person might say…

“Those doughnuts look damn good, but they make me fat, so I won’t have one”.

Whereas a fat person would say…

“Mmmm, doughnuts… I’ll have just one… or maybe two, they are small”

Now before that head of yours explodes with anger, let me just pepper your mind with legitimate reasons why you might still be fat, even though you’ve worked hard in the past to get rid of that jiggly belly (I’m smiling whilst writing this, because I’m positive you’ve never really worked hard at losing weight, even though you think you did).

Why YOU are “big-boned” (and always will be…)

Take a look at every reason on the list below and then I want you to tell me if you’re not being honest with yourself.

1. You eat too much. Obviously

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Now we’re all victims of eating too much food, it’s human nature to eat until you are full or even overly full.

But what hefty people seem to do (this includes you) more than skinnier folk is overeat in excessive amounts consistently.

That means eating your three meals a day, plus snacking on chocolate bars and sugary sweets, plus drinking calories through tea/coffee and more sugar, plus eating more within a meal than you should and not actually controlling your portions.

2. You eat at bad times

Some experts seem to think that eating after a certain time in the day won’t have a detrimental affect on your weight.

That is in fact true… IF you’re eating the right foods AND you’re eating those foods within a 30 minute time period after working out, to fuel your muscles.

Eating a whole pizza and washing it down with a huge bottle of coke at 10pm, without moving your fat arse once is going to have horrible consequences on your body. But you knew that right?

3. Your friends are fat

Did you know that you’re more likely to be a hippo-glottamus if you hang around fat people?

“Be careful the environment you choose for it will shape you; be careful the friends you choose for you will become like them. W. Clement Stone”

The subconscious mind is a powerful thing, it soaks up everything in your environment and shapes your mind based on what it sees most. If your social circle is mostly large people… yep, you guessed it. You will be fat too.

4. You eat the wrong foods

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This is a perfect example of your ignorance. If I were to present you with a salad and a slice of pizza and said, “which one is healthier”. You would 100% go for the salad right?

Then why are you eating foods that you know are bad for you on a regular basis? Well I’ll tell you. It’s because you’re lazy and careless.

Educate yourself on which foods are bad to eat and which are good, then use willpower to stop your sausage fingers from picking the bad foods.

5. You eat more than you burn

Portion control is one thing, but eating more than your daily energy expenditure every day will put you into a calorie surplus and we all know what that means… FAT!

You really need to figure out your TDEE (total daily energy expenditure) and then eat within your limits. It’s very simple, don’t eat more than you should and only eat when you’re full.

Stop being so damn greedy, you absolute tubba lubba.

6. You’re addicted to sugar

Sugar addiction is a real and very serious thing. The more processed sugar you eat, the more likely you are to gain weight and crave junk food.

How do you know if you’re addicted to sugar? Simple. Can you last a full day without ANY processed sugar. So that means no sugar in your tea or coffee, no chocolate bars, no processed foods that contain sugar etc.

If you need a sugar boost to get through the day, then you have a real problem that you need to fix.

7. You eat out of boredom

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Boredom eating is something you’re doing subconsciously and it’s one of the quickest ways to get fat. You should be eating when you’re hungry and to the point of being full. Not snacking for the sake of it.

That’s what experts call “consuming empty calories”.

Try removing junk food from your cupboard and also replace junk food snacks with healthier options like celery and hummus or cherry tomatoes. Yes I know it’s not as enjoyable as munching on a big bag of crisps. But so what, it’s better than being fat.

8. You eat convenience food

What would you rather do. Come home on a Friday night after a day at work and cook yourself a healthy meal from scratch or order in a takeaway?

I’m guessing you’d go for the takeaway, like most folks do.

Takeaways and ready-meals are loaded with sodium and sugar which are fat producing monsters. The salt will retain water and damage your blood vessels, whilst the sugar will cause major fat storage. Yuck. Not to mention all the other heart clogging ingredients that are thrown into fast food.

9. You eat cheap food

The cheap food that you buy in the supermarkets and eat at your favourite fast food place are low in cost but high in unhealthy ingredients. They are made purely for profit and nothing else.

You don’t need to buy organic “super foods” only. You can buy vegetables and fruit for pennies if you shop around. The key is to not be lackadaisical and buy in bulk.

10. You have no willpower

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Willpower is in most cases not enough to get you through a diet or start living a healthy lifestyle. Which is why you need friends and a positive environment to help influence you.

Having said that, you most likely have zero willpower… which is pretty pathetic. Some willpower will get you to stop eating crap and start exercising more, so stop making excuses.

11. You dismiss common sense

As the saying goes “What you don’t know can’t hurt you”. Even though you know the ready-meal you’re about to buy from the petrol station is high in fat, sugar and salt, you still buy it.

Why? Because you’re giving into your insecurities, you play the fool and trick yourself into thinking that this one meal won’t make a difference. But it will, don’t worry about that.

All you need to do is read the back of the packaging and that should be enough for you to put it down.

A rule of thumb should be… if you can’t pronounce the ingredient, don’t buy it.

12. You give up too easily

If you eat a slice of cake that equates to say 500 calories and you eat it all within 5 minutes. How long do you think it will take to burn that cake off in the gym?

If you’re working out with some intensity, you are looking at burning around 500 calories every 30 minutes. That’s providing you work hard. If you take it easy, those calories will take more than an hour to burn off.

You know this already, yet you still give up too easily with your sad calorie restricting diet and your terrible gym routine. Consistency is where the weight loss happens, not one day on two weeks off.

13. You don’t plan or prep

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Prepping your meals every week or every couple of days is one of the easiest ways to ensure that you stay on top of your diet. But do you do it? Hell no, you cook from fresh a couple of times, realise how hard it is and how little time you have and give up.

If you eat the same healthy meals in rotation and prep them once a week, not only will you save time, you will also be more likely to carry on prepping and losing weight.

14. Your friends won’t tell you the harsh truth

You know that skinny friend you have that can eat whatever they like and they don’t put on any weight whatsoever? Well, when you ask them if you look ok or if you’ve put on any weight and they say no…. they are LYING to you!

You are oversized and you do look bigger than your friends, but they don’t want to hurt your precious feelings, so they keep feeding you lies to make you feel better.

15. You think it’s normal

With all the body positive messages you’re seeing these days, I bet you think that being overweight is normal. Well it’s not. The human body was not designed to eat frequent meals everyday and store excess fat for long periods of time.

Just because a fat celebrity tells you he or she is happy with their weight and to screw the trolls online for calling them fat. It doesn’t mean it’s healthy and it certainly doesn’t make it normal.

16. You blame your genes, metabolism and even thyroids

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Who’s the first person you should be blaming when you’re overweight? Take a look in the mirror, it’s YOU.

You’re not rotund because of bad genes, freaky genetics, a messed up metabolism or over blown thyroids. It’s because you keep stuffing your chubby face with junk food and you don’t move much. Wake up.

17. You don’t think you’re even that fat

Let me tell you something. You are not big boned, born fat or carrying puppy weight. You are just plain old fat and it’s not healthy. The sooner you realise that you’re tricking yourself, the sooner you will be able to make a change.

Now of course everybody is different and you can weigh more than the person next to you and not look overweight, but common sense prevails here. If you sit down and your belly is oozing over your jeans… you are rotundus-maximus.

18. You are selfish

I’ve heard people say “So what if I’m fat, it’s my body and I can do what I like”. You know what, you’re right, you can.

But when you are a fat person and have an impact on me as a person, that’s when we have a problem.

  • I don’t want you using up resources on the NHS because of your weight

  • I don’t want you sitting next to me on a flight, because it will ruin my journey

  • I don’t want you influencing my children with your toxic unhealthy thoughts about food and diet

  • I don’t want you to make me feel like I’m a bad person because I question your health

  • I don’t want you to die if you’re my friend or relative, because that’s going to cause me pain and it may even impact me emotionally and/or financially

Understand what I’m getting at here?

Your selfishness WILL impact me at some point and if you don’t care about that, then screw you.

Stop asking yourself dumb questions

It’s incredibly frustrating when I hear larger people ask questions that they know the answers too. It’s as if they are playing dumb just to get attention or sympathy.

The two most common questions are…

  1. Why am I so fat when I hardly eat?

  2. I work out hard and I’m still fat, why?

Both ridiculous.

Firstly you are fat BECAUSE you eat too much. No you don’t have a thyroid problem and no your metabolism isn’t broken (most likely).

Secondly, when you say you’re “working out hard”, 9 times out of 10… you’re not. In order to burn enough calories to make a difference, you need to be keeping the intensity levels very high during exercise.

You also need to be eating the right foods directly after working out to help build muscle, encourage fat burning and support recovery. But you’re not, you are most likely sucking down a skinny latte and a muffin after 20 minutes on the treadmill.

Conclusion: Let’s wrap this up

Ok the rant is over.

All I ask is that you start taking your diet and life seriously.

Being overweight is a real problem and it’s affecting millions of people everywhere. Those few seconds of mouth pleasure can have disastrous consequences. So just think before shoveling that cheeseburger into your mouth next time.

Oh and one more thing…

Do me a favour and pass this onto a chubster friend of yours. If you really care about them, then they need to know the truth, because in all honesty they are killing themselves slowly.

Think I’m being too harsh on the porkies?

Here’s the real secret to losing weight and staying thin (Hint: You’re not going to like it)

“The Biggest Loser” May study that went viral left most people, especially those looking to lose a little weight, feeling discouraged, disillusioned and even sad.

Some may have deleted MyFitnessPal from their phone, or opted not to reach for the kale at the grocery store, thinking, “What’s the point?”

So when Olivia Ward, who won the show’s 11th season, and sister Hannah Curlee, who came in second place, say the study is “encouraging,” you may be surprised.

After all, researchers following up on Ward and Curlee’s fellow contestants six years after the show found most gained back a “significant” amount of the weight. What’s more, their metabolisms were even slower at their more recent body weight than expected, to the tune of burning about 500 calories less.

But hear the sisters out.

“You always kind of have this feeling like, ‘This is really hard. Is it supposed to be this hard?’” Ward said. “Nobody talks about how, after you lose weight, it’s 10 times harder to keep it off than to take it off.”

Both Ward and Curlee have been able to maintain, more or less, their television show weight loss of 129 and 120 pounds, respectively. Compared with the 14 contestants that participated in the study, this puts them distinctly in the minority.

But doing so has required daily calorie counting and an hour plus of exercise, six days a week, for the nearly five years since she won the show, Ward said.

“Anyone who loses a massive amount of weight knows that struggle is going to be around all the time,” Ward said.

So it’s a “split point,” Curlee said: encouraging even as it’s also discouraging.

“I don’t think the average reader will find it encouraging but … it’s definitely encouraging for me to know,” she said. “I may have to work harder than the average woman. And I know that.”

Still, Ward said, knowledge is power. And the payoff — being able to run after her eight-month-old son, complete a 5K and ride a spin bike as a SoulCycle instructor 16 hours a week — is worth it.

So, Ward said, she’s choosing to take a positive look at the study’s findings, “because if I let it get me down, what good is that going to do?”

“Instead of being afraid of the monster in the closet, they opened the doors,” she said. “Now you actually know what you’re dealing with.”

Olivia Ward Hannah Curlee and Olivia Ward.

Read: ‘Biggest Loser’ contestants were drugged: New York Post report

‘What you’re dealing with’

For “The Biggest Loser” contestants who regained much of the weight, the May 2 study found that their metabolism — slowed from weight loss — remained “suppressed at that same average level as at the end of the weight loss competition.”

Slowing was greater for people with the greatest amount of weight loss. But it continued to slow even for people who, like Ward and Curlee, kept the weight off.

For Ward, who’s 40 and lives in New York City, that means what she eats is “maybe not the normal amount of calories a normal 150-pound woman would eat.”

Olivia Ward Olivia Ward and her son, Harper.

She works within that by eating like a nutritionist’s favorite client — think lean protein, fruit and vegetables — and avoiding simple carbohydrates. When she does indulge, it feels more decadent than it used to in her pre-TV show days, when it was a far more common and less savored event, she said.

Not to mention, she’s a spin instructor, so she works out a lot — as many as three times in one day.

But does fitness have to become your day job to maintain weight loss? That hasn’t been the case for Curlee, 37, who lives in Nashville, Tenn., and does corporate communications for HCA Healthcare .

Though much of her job involves planning wellness programs for HCA, Curlee said that, like most people, she still spends most of her day sitting at a desk. That means going to the gym at lunchtime, for example, and other kinds of life changes, said Curlee, who is married to a personal trainer.

“When I work, my metabolism does,” she said. “When I exercise, feed my body what it needs to be fed, when I’m eating 75% to 80% clean, my body does respond. It’s a hard lesson to put in every day… and it doesn’t mean I never have a cheat meal or veer off. I just don’t veer off nearly as much as I used to.”

Both sisters — who co-own a business, My Fitspiration, under which they do speaking gigs and have a YouTube channel — say they were warned on “The Biggest Loser,” aired on Comcast’s NBC, that leaving the show wouldn’t put an end to working hard.

“We were able to maintain weight loss for five years, which now everyone’s saying is impossible,” Curlee said. It may take sacrifices but “unless we’re magic, which I don’t believe, this can be done.”

Study takeaways

Even before the study, which was published in the journal Obesity, scientists knew that metabolism slows after a successful diet.

But when researchers contrasted the metabolic slowing of the “The Biggest Loser” contestants to metabolic changes in bypass surgery patients, they found a startling difference. While the TV contestants’ metabolisms continued to slow, with that rate even increasing in magnitude six years later, the surgery patients — who did have “significant” metabolic changes half a year post-operation — “had no detectable metabolic adaptation after 1 year despite continued weight loss,” the study’s authors wrote.

Even so, though “The Biggest Loser“ is often criticized because of the short amount of time the weight loss occurs in, researchers characterized it as a relatively successful program.

Still, they warned of extrapolating the study’s results to all weight loss, since most such attempts don’t play out on national television and carry that pressure with subsequent efforts to maintain a lower weight.

Fitness trainer Jillian Michaels, who left “Loser“ after 10 years with the show, blasted one piece on the study, calling it “just an excuse for falling off the wagon.”

But in fact, the Obesity study concluded that, despite contestants’ weight regain, they were “overall quite successful at long-term weight loss compared with other lifestyle interventions.”

Like Ward and Curlee, the authors concluded that weight loss wasn’t impossible.

Rather, they said, “long-term weight loss requires vigilant combat against persistent metabolic adaptation that acts to proportionally counter ongoing efforts to reduce body weight.”

Emma Court

Emma Court covers healthcare for MarketWatch from New York. You can follow her on Twitter @EmmaRCourt.

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Nearly two-thirds (62 percent) of the most obese respondents admitted knowing they should eat healthier but not doing so. And they were more likely to ignore nutritional labels, and to opt for snacks, chips, pastries, baked goods, ice cream, cookies and soda.

They were also less likely to avoid sweeteners or look for natural non-caloric sweeteners.

On the positive side, although 60 percent said they wouldn’t give up snacks or sodas, they did say they’d prefer smaller portion sizes.

But cost was cited by about half of the most overweight and obese participants as a reason for not buying healthier food. And the healthy group was both wealthier and better educated.

Physical activity was also an issue. One-quarter of the most obese group never exercised, compared with 15 percent of the healthy group, the investigators found.

Cardello’s findings were published in June in a Hudson Institute report.

“The historical ‘mass marketed’ message to eat healthier and exercise is doomed to failure for these vulnerable populations,” Cardello concluded.

“For example, labeling alone is not getting the job done,” he said, calling for a greater effort “to determine the best ways to communicate to the mostly overweight/obesity cohorts to identify the optimal way(s) to drive consumption of better-for-you items.”

Lona Sandon is program director of the department of clinical nutrition with the School of Health Professions at the University of Texas Southwestern Medical Center at Dallas.

She expressed little surprise at the findings, noting “it is a well-known phenomenon that more knowledge and education does not necessarily change behavior.”

Sandon added that “much of health messaging is about education and awareness. This may only change the behavior of a few people — people who believe that it will make a difference.”

And, “because reversing obesity is rather difficult to do, people may have tried unsuccessfully to lose weight by eating differently or adding exercise. When their strategy does not work, they perceive those behaviors to be useless,” she explained.

“Overweight and obesity is a social/cultural issue as much as it is a personal behavior issue,” Sandon said. “This means changing how we build cities, work environments, food industry, etcetera. It needs to go beyond awareness and education.”

From skinny to curvy

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