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Watch more Diet Tips videos: http://www.howcast.com/videos/271325-How-to-Follow-the-Boot-Camp-Diet After this intensive, two-week boot camp that declares all-out war on fat, your excess pounds will be missing-in-action. Warning Never change your diet without first consulting your physician. Step 1: Have breakfast Have a breakfast that includes eggs and fruit or yogurt with granola and fruit. Never skip breakfast, as this meal is key for boosting metabolism throughout the day. Tip Eat meals slowly and with awareness, chewing each bit thoroughly to promote digestion. Step 2: Eat lunch and dinner Eat a lunch and dinner of lean protein, like broiled chicken or steamed fish, along with whole grains like brown rice, quinoa, or beans with salad or vegetables. Tip Portion sizes should be reduced by a third to almost half of your normal size. Step 3: Include snacks Have one mid-morning and one mid-afternoon snack. Snack on cucumbers, radishes, and celery, or a handful of strawberries or raspberries, a green apple, or a peach, a pear, or two plums. Tip Aim to eat at least 1,200 calories a day -- enough for weight loss without compromising your metabolism. Step 4: Avoid bad foods Avoid packaged, processed, and fried food; white flour; dairy; refined sugar; alcohol; coffee; tea; and carbonated beverages. Herbal teas, such as dandelion tea, are recommended. Step 5: Take supplements and fiber Take vitamin and mineral supplements, and get fiber by adding psyllium husks or flax seeds to a glass of water before lunch. Step 6: Do aerobic exercise Do one hour of gentle aerobic exercise each day, such as walking, which will burn fat without stressing joints. Step 7: Tone muscles Tone muscles with 40 minutes of circuit training, three to five times a week. Add in 15 minutes of yoga a day, and 20 minutes of core exercises, like crunches, every other day, and after two weeks, you'll be a fat-burning machine. Did You Know? One survey found that 37 percent of male U.S. Army recruits experienced a lower limb injury during basic training, compared with as many as 60 percent of females.

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👇 Watch Short Clips for Facial Exercise & Massage. Subscribe to DN.Beauty SHORTS 👇 https://www.youtube.com/channel/UCob1iz4g-HLi-W4lk21o2EA?sub_confirmation=1 👇 Watch Facial Exercise & Massage in English. Subscribe to DN.Beauty Natural 👇 http://www.youtube.com/channel/UCnY_CoUStl5Ci30mH-Tuo6w?sub_confirmation=1 How to reduce facial fat, reduce puffy cheeks, reduce double chin. Make the face smaller with facial exercises. Let's get started. Step 1 Blow air into your mouth 10 times. Blow air alternately left and right 10 times. Blow air alternating with sucking dark cheeks. Do 20 times. Blow the air, put your hand on your cheek, press it in 10 times. Step 2 Use the tongue to push inside, alternating left and right 10 times. Use the tongue to massage the inside up and down 5 times. Do the same on the other side. Rotate the tongue in a circle in the mouth 5 times and reverse it 5 times. Step 3 Do mouth O and E alternately 20 times. The index finger pushes the cheeks up to make an "O" mouth 10 times. Use the tip to push the side cheekbones up. Do mouth O 10 times. Step 4 Place your hand under your chin, open your mouth 10 times. Put your hands on your collarbone and lift your head, giving 10 kisses. Finished, Do it regularly 1-2 times a day. Please click subscribe to the DN.Beauty Natural #reducecheekfat #doublechinremovalexercise #reducefacefat #buccalfat

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