Free meal over the weekends!
To give you a nice treat, besides the treat of your body changing to the way you want to pretty soon, the you can have one free meal on saturday and one free meal on sunday! during this meal, you can eat whatever you want. try not to go overboard though; it's better not to. that way it doesn't take too many days for your body to get back on the fat-burning track again after the weekend. also, in this manner, the free meals work to boost your metabolism as opposed to crippling your ability to burn more body fat.

Supplements for fat loss and toning
Experimenting with supplements and fat loss myself, i found that the following supplements really helped me in losing fat, and gaining muscle for that toned fit body at the same time. besides that, they helped me to feel energetic during the day. since i want you to feel the same way, here is my recommended list of supplements for fat loss and toning:

* one 1000 mg vitamin c in the morning and one after training
* a good multi vitamin and mineral formula .
* one 400 mg vitamin e after training
* 5 gram l-glutamine after training and 5 gram before bedtime (for great recovery)
* 5 gram branched chain amino acids (bcaa) before training and 5 gram after training (for energy and great recovery)
* 2 servings of fish oil a day (to help you lose fat)
* 2 to 3 servings of hmb a day, depending on the brand (to help you lose fat and gain muscle)
* 2 servings cla a day (to help you lose fat)

These are the best supplements in my opinion to give you all the energy and all the nutritional support you need in order to lose body fat and gain muscle for a beautifully toned body. as you can see, there are no magic potions or formulas, but simply some basic proven supplements that will greatly benefit your training and dieting efforts as well as your health.
s.o.s. - need help; i have cravings!

What should you do when the cravings come up strong sometimes? well, actually there are all kinds of treats to satisfy your cravings without eating something you're not supposed to.

When you want to keep eating 'clean' during the week (so that you can have the weekends free to eat what you feel like in two meals) and you have a big craving somewhere during the week, don't worry. there is a way to jump over this hurdle.

Try any of the cravings control tips below to cut your cravings:

* have a celery stick dipped in calorie free dressing.
* have a hand full of almonds/walnuts or ½ hand of peanuts/cashews with 1 glass of water.
* have some cucumber or a small mixed salad.
* have a green apple.
* have some water, green tea, espresso or coffee (with fat free creamer and/or sweetener).
* watch tv or a movie.
* go online to read some fitness articles for extra motivation.
* go outside and take a walk.
* go shopping. see how smaller sizes fit and look great on you!
* meet up for social activities with friends, tell them about your new lifestyle. they will support you!

Also try this little trick; if you're craving for example chocolate, look at the back side of the packet and see how many calories per serving (if you're going to have that suggested serving), you're about to take in. 300 calories equals 45 minutes of cardio. do you really want to make it harder on you and slow down your progress? imagine yourself in nice low-cut jeans with a pretty top, showing your abs. besides, it's just a few more days until the weekend is here so let's just put that chocolate bar aside and wait until the weekend.