Cheap Weight Loss, My Way | Healthy me on a budget to lose weight

What are the Real Benefits of All Natural Weight Loss Pills?

No matter if you are considering buying a regular or natural weight pills, likey, somewhere in the back of your head you are wondering if these pills will work and if so how they accomplish it. As the consumer is concerned with looking as healthy and lean as humanly possible continues to grow,many consumers are becoming interested in purchasing the weight loss pill or products that are manufactured and what they promise to achieve.

You may be thinking of taking a weight loss pill yourself, here is a bit of information that you should be aware of before you get started. Sure, there are a number of weight loss pills and products available that are proven to be effective and which have helped health seekers burn fat, but there are some concerns with some that you need to know about.

The concern is, or at least one of the most glaring concerns is, that most weight loss diet pills that are sold on the open weight loss market are deliberately advertised as all natural or herbal since this implies that the inspecting agencies are unable to force the merchant to be able to prove the effectiveness and quality of the product. Now what you really need is a product that will work, and so you need to look for clinically proven weight loss diet pills which are not going to waste your time and that are going to offer you the results that you are seeking.

Just make sure, no matter which particular fast weight loss pills you decide on, that you also make a few important lifestyle changes if you want to achieve the greatest possible results. This means eating a well balanced diet full of fresh fruits and vegetables, whole grain breads and cereals, and lots of water, at least six to eight glasses a day.

You will need to get adequate exercise. After all, you can eat as healthily as you want, but if you are not exercising and increasing your metabolism, you are simply not going to be able to achieve the results that you desire.

Reading reviews will also be helpful to you here, as it will give you an idea on what other dieters has to say about certain weight loss aids. Save yourself some time, check out reviews of all the best weight loss diet pills in one spot and discover some great weight loss tips too.

Hypnosis Weight Loss: Reprogram Your Thoughts

Hypnosis is a different kind of method, generally therapeutic that involves giving proposals to the hypnotized individual who has been put into an altered frame of mind with the plan of beginning constructive changes in their thinking as well as actions. Once the hypnotized patient regains consciousness he or she will begin to act according to the suggestions made to their intuitive mind while they were hypnotized. It is normal practice for a therapist to interact with a patient’s subconscious mind and try to identify the underlying and real reasons causing the patient’s wrong behavior.
If you are having difficulty maintaining an healthy body weight you should think about using hypnosis for weight loss. In your unaltered state you will likely have a very hard (if not impossible) time guarding against overeating. You will try but the habit, so firmly ingrained, will probably engulf your best plans and challenge you in your mission to lose weight. You must, with these conditions, seriously seriously consider using hypnotherapy for weight loss as you will then be able to fight your urges without your conscious mind negating your efforts. All that hypnotherapy for weight loss means is to place positive ideas into the subliminal mind instead of trying to accomplish things consciously.
Hypnosis weight loss has a better chance of reaching your goal as you will be skewwing your thinking from the inside going out and by also being able to refocus your underlying mind, you can change things around for the good and with less hardship from your conscious mind. With the help of weight loss hypnosis, you will find that following an otherwise seemingly impossible eating plan will be very attainable and the reason for this change for the good is that your relationship with your diet will have undergone a change- without your even having felt it – consciously. You will likely begin to realize that weight loss hypnosis tapes has made it possible for you to live life in a healthier fashion and you will also not find it impossible to make the right decision with regard to sticking with a healthy weight loss plan.
In fact, you will most likely feel a lot of contentment and joy from your new way of thinking. What’s more, when the mind signals to the body its new instructions, you might even notice alterations (positive) taking place at the cell level as well. Hypnotherapy for weight loss has often been successful where other more conventional solutions to control weight have not measured up.
You can also achieve a number of benefits by using hypnotherapy for weight loss including stopping the urges to overeat, enjoying a great feeling of self-empowerment, boosting self-esteem, lending to a more positive image of you, reducing stress levels and finally, finding out what triggered you to overeat in the first place.

How To Lose Cellulite, Permanently

Store shelves are stocked with lots of products claiming to reduce cellulite. Experts do not agree about what causes it, yet some claim that toxins in the body produce that pockmarked look. Others insist that it should be simply ordinary body fat that has been constricted by connective tissue. Women use all sorts of products to try to reduce cellulite with widely varied results. Whatever the cause, there is no way to completely eliminate cellulite for good. The key to cellulite reduction is a healthy diet and exercise program to lose fat and hence reduce body weight.

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One major factor in cellulite control is diet. Cutting back on fatty foods and sugar will help lower body fat. Going for one of the top 10 diets that helps get rid of out of your body and can also help cut back cellulite. Drinking eight glasses of water a day will help with this too. Cutting back on caffeine and sodas, as well as chocolate can also help. Getting your fruits and veggies. Green leafy vegetables and lots of fresh fruits will help your body flush toxins away, as will garlic, leeks and onions. Sweet red or green peppers, kale and broccoli are high in vitamin C and bio-flavonoids and can make the connective tissues suppler.
An exercise program is vital if you want to reduce cellulite. Fat burning aerobic exercises can help with cellulite reduction. Stair-climbing exercises can build, strengthen and tone the muscles around the affected area. This will tighten the overlying skin to reduce that dimpled look. You can also try massaging your hips and thighs. This won’t get rid of cellulite, but it will make the connective tissues suppler. It also flushes out retained fluids and increases blood flow to the skin, which will fill in those pockmarks. It’s a temporary cellulite solution, but will reduce that “orange peel” look.
The best way to reduce cellulite is to lose weight. A healthy diet high in fruits and vegetables, and low in fat will both help reduce body fat and eliminate toxins. Aerobic exercise can help reduce body fat, which will help control cellulite. Strengthening and toning exercises will reduce pockmarks. Massage can also help with cellulite reduction. While there is no way to completely get rid of cellulite without surgery, eating right and working out will help get rid of fat. Decreasing body fat is the best way to reduce any form of cellulite that you have.
We have all heard of having “cottage cheese” thighs. Some of us have even had to worry about problem areas that just will not go away with exercise. The problem is not just for people that are overweight. Anyone of any age can develop cellulite. It is a problem that people spend millions of dollars on trying to eradicate. Invasive procedures such as liposuction are popular for people afflicted with problem areas. But there are other alternatives to ridding the body of these problem areas. They involve diet, different exercise techniques and, of course, information you can get online: Click Here Now

Five Tips On How To Lose 15 Pounds Fast

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Want to lose 15 pounds fast? What kind of pounds do you want to lose – muscle, fat or water?
Did you know that most people when they talk about losing weight, don’t really know what exactly they are talking about? Almost everyone connects weight with fat, which is not entirely true.
If you want to lose 15 pounds just so it looks better on the scale readout, then it probably doesn’t matter whether you lose fat, water or muscle.
If your goal is to lose fat instead of just pounds, it is important for you to know that water makes up a part of that weight loss. Actually, especially in the first couple of days when dieting, like taking orovo detox, the greatest part of your weight loss will be water.
Numerous websites are claiming that they are able to reveal to you how to lose 15 pounds fast. Of course they won’t inform you that it can be dangerous to your health if you are losing weight fast. Of course, it completely depends what you consider ‘fast’. For some people, a month would be fast while others see it as something more immediately, like a few days or a week.
To lose 15 pounds within a months would be the better goal, as it is a lot more achievable. However, there is a possible risk involved if you don’t approach your weight loss correctly.
To lose 15 pounds fast, you can’t just lose water, which of course would be the easiest to lose. It is not possible for your body to stay alive without water. Deny the body the water and it will start to shut down.
Starvation or near starvation isn’t the answer either. It is a fact that your body will hold back when you don’t eat, so you might even increase your weight. When your body isn’t getting enough nutrients, warnings go off. In a desperate effort to survive, it hangs onto everything you feed it, which adds weight.
The best way to lose 15 pounds fast is by eating foods such as meat that use more of your energy to digest it. Of course you could start eating nothing else then fish or meat, but this is not a very healthy option either. You need hold onto a well-rounded diet, that supports your body with all the nutrients it needs to stay healthy. You can eat a well-balanced diet and still lose weight if you know which foods to choose. Take your weight and fat content of your body before you begin with your weight loss plan and don’t forget to measure your body. Special calipers (usually part of a weight loss or fitness center’s tool kit) are used to measure fatty tissue on various areas of your body. Keep these figures handy so you can see your progress.
See below for 5 steps you can take to lose 15 pounds fast:
1) Try to avoid the use of salt, which causes the body to retain water. Use less salt and you will soon start to lose weight.
2) Instead of 3 big meals a day, try to eat 5-6 small portions – this keeps the digestive system of your body active.
3) Add foods that use more energy to digest, including meat, chicken, salmon, asparagus, cheese, carrots, squash and green beans.
4) Give your metabolism a boost with drinking water (ideally more then 8 glasses) throughout the day.
5) Exercise to build muscle, because muscle increases your metabolism naturally.
Re-take your measurements about every week or two and if you aren’t seeing results, adjust your weight loss plan accordingly.
It is possible to 15 pounds fast, if you take action and then stay with your plan.

Weight Loss Chart: Which Is Realistic?

Can you lose nine to ten pounds within a week? Possibly, however chances are, you may never succeed, at least for most of us.
Lots of weight loss charts are published nowadays, most of which are promising tremendous amounts of pounds to be lost in a short span of time. How many of these are real? Which of these are for real? And how many of these are merely hyping up an impossibility?
Let’s begin with the basics. Those who are engaged into weight reduction courses of good reputation are highly probable to reduce 3 to 5 pounds in a matter of 30 days. individuals who are trying to lose weight by striving to shed a part of their calorie intake a day are highly probable to reduce just a pound in 30 days. These are the feasible numbers for a fat-reduction diagram. These are the most possible results that you may end up getting if you choose to pursue a weight loss program.
So, can you lose ten pounds in a week? Most probably, you might not be able to … in any case not in a proper method.
Can you lose five pounds in a week? This is more promising, albeit, it will need a large crack from you.

Can you lose three pounds in a week? Oblige yourself to do a lot of fat-reducing actions from day to day and this is most likely possible.
Can you lose a pound in a week? Most weight loss programs, like orovo detox, can guarantee this as a result.
A prerequisite to the abovementioned, however: we’re talking about sustainable weight loss, not quick fixes to the problem of being overweight. Boxers can lose as much as 10 pound a few hours before weigh in, through sweating, abstaining, and stimulating bowel movement. But when they have already attained the necessary weight, they are most likely to add on double the amount of pounds they shed, in a span of a single night at that!
There are numerous fast fat-reduction schemes you can do,however the effect will be as fast too.
Long term results are the way to go, and to accomplish them, a valued and most reputable fat reduction program should be reviewed and identified. It pays to do your home work, even with weight loss and weight loss charts.

The Good, The Bad, The Fake: Another Look Into Weight Loss Supplements

Summertime is here and in full swing, which also means that bathing suit season is already upon you as well. This is scarier than Halloween, last minute Christmas shopping at the mall, or tax time for a lot of men and women. It is safe to say that many people desire to have the sleek and toned beach bodies that are splashed across magazines, television sets, and movie screens.

You may very well be looking to drop a few pounds in a flash for the pool parties, beach fun, and usual bouquet of summer weddings. While a change in diet and increased exercise activity will certainly get you where you want to go, they may not do it in the speed you are wanting. Too bad fairy godmothers do not really exist. This might just be a job for a weight loss supplement.

The Mighty Mighty Magic Pill

The market for weight loss supplements has exploded exponentially over the recent years. They even have their own aisle in supermarkets and drug stores. There are ads on television, in newspapers and magazines, and on billboards along the road. You can hardly surf the internet anymore without tripping over at least a dozen weight loss supplement advertisements as pop-up web sites and in your email inbox.

Before you fill out any online order forms, you should first consider if a weight loss supplement is the most ideal diet route to take. Also, which of the many brands and labels is the best weight loss supplement for you? It is always important to consult your family physician before beginning any kind of diet regimen, including weight loss supplements. This is especially prudent if you have any health problems and are taking medication.

If you are looking for a magic pill that will allow you to eat anything and everything you want without having to exercise and promises to transform you into a supermodel in two days, you might as well ask the Mad Hatter and that white rabbit about it during your tea party on Mars. Those weight loss supplements do not exist, and anything that claims to is probably not safe to take in the first place.

A company spokesperson is not the best authority to tell you if their product works, but rather the people who have actually tried it. Consumer reports can be found in the local newspaper, through news stations on television, and through the internet. Look for testimonials that are not on the weight loss supplement product’s web site. In the end, the only way to know if something works is to try it for yourself and see what, if anything, actually happens.

The market for weight loss supplements have exploded exponentially over the last few years. Read the above no cost article to see if weight loss supplements are right for you! View more articles at http://www.weightloss.jsgenterprises.com

Lose Abdominal fat and tighten your mid section in 5 days!

Are you struggling to lose belly fat? Does your stomach protrude out of your clothes like you are pregnant or about to give birth? You smile! I know it does because mine did. You are about to find out how I did this in only five days. It was about two months ago when I tried to fit into a pair of my favorite pants, that the zipper could not go any further. I had no time to iron another pair and so I went out the door with my pants half zipped and vowed that I would do something about it. I was just downright fed up. I was used to being skinny and then all of a sudden I found I could no longer fit into my clothes and I had to do something about it. Here is my five day routine that helped me to lose 15 pounds in only 5 days and you can follow it too for warp speed fat loss around the belly area.

Day Number 1

I got up that morning and went on the scale. My mouth opened wide as I saw the scale climb to a whopping 198 pounds of fat. After getting off the scale, I made myself a big breakfast. I had learned somewhere in an ebook that a big breakfast boost the metabolism. Two eggs scrambled, potato that was baked and a nice cup of green tea is what I had for breakfast. I chewed on two acidophilus pills and 3 digestive enzyme pills while I waited for my food to digest. Then I went for a half an hour brisk walk up the hill where I lived. The incline was good for my heart rate. Later on in the day, I had a glass of aloe vera juice. I heard someone say that it speed up the weight loss process.

DAY TWO

I did not go on the scale this morning. I ate another large breakfast, which included oatmeal, toast, and two scrambled eggs. I had a small meal at lunch, one between lunch and dinner and then another one at dinner. Smaller meals during the day helped to increase my metabolism and I was able to burn more fat. I drank two glasses of aloe vera juice that day. I took another thirty minute walk, but this time on my treadmill at home. I used some dumbbells during the exercise as well as weights on my ankles.

DAY THREE

I ate another large breakfast this morning. However, instead of my routine walk, I decided to do a body wrap. A friend of mine owns an holistic business and I had called her the night before to make an appointment. I must warn you of the intensity of the body wrap. It last for one hour and it makes you very, very hot, but it is worth every minute. When I finished my body wrap, my friend weighed me in and I had lost 10 pounds altogether since I last weighed. That was so exciting to know that I was making progress. I drank 2 glasses of aloe vera juice in the day.

Fourth Day

I did no exercise today. The sore muscles on my feet hurt so badly, I could hardly walk. I ate mostly fruits and raw vegetables along with oatmeal for breakfast and had lots of water to drink. I made sure to drink some aloe vera juice again. Man, did I go to the bathroom umpteen of times! This part is what I did not like. But I was on a mission.

Last Day

Today was the day of reckoning. I had my glass of aloe vera juice in the morning with a smaller portion of breakfast. I took a thirty minute brisk walk up that steep hill again wincing in pain at the soreness of my muscles. I made up my mind to do this. I took a shower and then went over to my friend’s holistic center again to do another body wrap. I got on the scale again and saw that my weight was now 183 pounds. I had lost 15 pounds in only five days! What an accomplishment.

It took five days of exercise, a balanced diet that included some natural foods, two miracle body wrap and the support of my friend to get me down to fifteen pounds lighter. I can finally fit into my clothes now and don’t have to buy new clothes.

Are you interested in How to Lose 15 Pounds in 5 Days? Want to know the full details of my success? This is what helped me a great deal: How To Lose Belly Fat

What Should You Expect Following Gastric Bypass Surgery?

Gastric bypass has been performed for more than fifty years now and, although there are of course risks the majority of patients are more than satisfied with the outcome and enjoy a a markedly improved standard of living. There is however a price to pay and you will need to lead a very different lifestyle after surgery which could be very difficult if you are not prepared for the change.

Some of the post-operative changes are obvious as the principle behind obesity surgery is to vastly reduce the size of your stomach and to restrict the amount of food which you can eat. This means that the days of sitting down to a big meal are over.

But other consequences of surgery are less obvious.

For example, your days of eating foods that are high in sugar or fat even in small quantities are also over. The results of eating such foods can be very unpleasant as rapid absorption in your newly shortened digestive tract can lead to very disagreeable feelings of faintness.

You will also discover that the change in your pattern of eating leaves you very short of water so that you need to adjust to drinking small quantities of water during the day if you are to avoid dehydration.

This is all very well but just what can you expect from weight loss surgery in terms of weight loss?

Results will of course vary from one person to the next but it is important to begin by understanding just how post-surgical weight loss is measured.

Here you have to begin by calculating how much excess weight you are carrying and this is done by working out your ideal weight. Working in pounds, for a man this will be 106 plus 6 times your height in inches minus 60. As an example, for a man 5ft 10ins tall the ideal weight will be 106 + 6 x (70 – 60) which works out at 166 pounds. For a woman the principle is the same but here a women’s ideal weight is 100 plus 5 times her height measured in inches less 60.

Therefore, if we take the example of our man and give him a weight of 366 pounds then his excess weight is 200 pounds. From this starting point we will measure weight loss in terms of the weight loss as a percentage of excess weight over time. So, if after 6 months he has dropped 100 pounds then his weight loss will be 50 percent.

In general you could expect to drop about 50 percent of your excess weight within the 6 months following surgery increasing to around 70 percent one year after surgery and to in the region of 80 percent after 2 years. For most patients however weight loss will cease after 2 years and some long-term weight gain will appear. Long-term weight gain is generally around 10 to 15 percent of your excess weight.

Once more, in general, if you are excessively overweight you will shed a greater percentage of your excess weight (possibly as much as 90 or 95 percent) while if you are not so heavily overweight you may drop as little as 60 percent within 2 years of surgery.

You will almost certainly not drop 100 percent of your excess weight and are not going to reach your ideal weight as a result of surgery. For this reason, it is sometimes said that weight loss surgery is not a complete success. Nevertheless the vast majority of patients would not agree with this and would say that the improvement in their quality of life is simply indescribable. Something that is clearly evident to anybody who has seen the many gastric bypass pictures posted on the internet these days.

Weight Loss Secrets Revealed: “Top Secret Fat Loss Secret”

First, let’s begin with a news story.
In what is perhaps the most astonishing announcement made in some time regarding the weight loss industry, a lady doctor has just released what some authorities are calling the world’s “Top Secret Fat Loss Secret!”
The woman doctor mentioned in this news, whose name is Dr Suzanne Gudakunst, has really upset the major food & drug industries, as well as weight loss related food companies, because they are reluctant to let you know those weight loss secrets.
She has worked developing what may be the “cure” for obesity in the past 5 years, largely in secret. She tested this first on herself, and then on a select group of volunteering patients who anxiously waited for salvation from the dreadful effects of suffering “the battle of bulge.”
So valuable her findings and results are, that she’s now released her simple and easy-to-do system under the, aptly titled, “Top Secret Fat Loss Secret!”
And this looks like a perfect timing! …

– Since recent studies reveal obesity has now reached epidemic
proportions, her secret may become a major life-saver to the
now more than 40% of Americans alone who are labeled “fat” or “obese!”
– Children are now also considered “fatter than ever” by most experts. In that sense, Dr. Suzanne’s remedy may prove a preventative in the fight
against later-in-life developed diabetes, when these same
children grow into adults!
And what may be the BIGGEST “Shock” of all is this horrifying truth:
=> Dr Suzanne has received death threats for simply making
her secret fat loss solution available to the general public –
and from what law enforcement investigators believe may
be insiders in the weight-loss/diet food and weight-loss drug industries!
One federal law enforcement official (who insists on remaining nameless) said in confidence:
“It’s no shock to us at the [agency name withheld for security
reasons] that this lady doc has received so many threats on
her life as food and drug companies stand to lose potentially
billions of dollars by the release of her new breakthrough
secret for losing weight.”
But now with the release of this breakthrough weight and fat loss revelation, people who struggled so very hard before with little or no success in the fight against the extra fat now have a VAST & POWERFUL WEAPON on their side for a well-deserved change!
When asked if she feared retaliation from pharmaceutical and weight-loss food manufacturers, the woman doctor said …
“I wish they would do so especially in public because to get
fired upon for this would demonstrate more than ever that I
must have done something very, very right … as anyone
with common sense would see that the only reason they are
in business in the first place is because being overweight as
a population only serves to make them even richer … and
what I’ve done is going to free masses of people from being
slaves to them for good! – even many millions.”
So despite the continued threats, Dr Suzanne is more on the ball and out to ruffle as many feathers as she can with her New “TOP SECRET Fat Loss Secret!”
Are you interested in knowing more? Click this to find out why the food and drug industries are so reluctant for you to know those weight loss secrets.

How to Lose Fat While Eating More and Doing Less Cardio

In the olden days, if you were to ask a trainer on how to lose fat, he or she would just say do tons of cardiovascular workouts and eat like a bird. Well, perhaps that is just exaggerating but that the mindset in the olden days. One would cut out calories like crazy and just stay on the cardiovascular machine and make the gym their home.

Fortunately, through research and experience that people have reported, this does not have to be the case. Now you can lose fat while eating more a do less cardiovascular workouts. Yes, you can still lose fat by following the traditional way but how many people have that time and luxury to do so?

This article will show you how to lose fat while consuming more calories so your body will stay energetic and change into a fat burning furnace. You now also will have more motivation to stay on your weight loss program because you do not have to give up your life just to make it to the gym. You need now only to do what is necessary to lose fat and look good.

So, let us dive into the methods for you to lose body fat.

How To Lose Fat 1

One of the key factors in losing fat is strength training. A lot of people miss out in this part thinking that it is unnecessary but unfortunately they are wrong, dead wrong.

Try this method for a change. Before you head on to the gym, make sure you know what muscle group you are going to work on and also the exercises. Then, arrange your exercise in a manner so that you can do three exercises back to back with little rest. Focus on large muscle groups only like legs, back, chest and shoulders. Do 3 sets of this circuit and each set do 15 repetitions; this will make your heart rate stay high throughout the workout, which is important for fat loss.

In your workout program, try to workout with free weights, cables and stability balls. This equipment will recruit many muscle fibers and deliver better results compared to machines. While you are in the gym, you need to get down to business. No chit chatting and wasting time in front of the mirror looking at yourself.

Strength training is very important to your weight loss program because it is the only tissue in the body that burns fat. The more muscle you have in your body, the more body fat you can burn. The amount of muscle you have in your body also determines your metabolism, The more muscle you have in your body the higher your metabolism.

One pound of muscle burns an extra 50 calories per day. This is the amount of calories needed to support the muscle because it is a living tissue. Hence if you compare two person that weighs 160 pounds, but person A has 100 pounds of muscle and person B has 120 pounds of muscles, you can be sure the person B can eat more and lose body fat much easier because the extra muscle in his body burns extra calories but notice that both of them weighs the same.

How To Lose Fat 2

The next issue is how to lose fat faster, burn more calories and spend less time on the treadmill. The answer to this question is simple and straightforward. You need high intensity interval training. This type of training is superb for breaking fat loss plateaus and also for boosting metabolism. This type of workout is such a shocker that you can literally feel you body burning even after you shower.

To do this workout, you would basically do 20 minutes of 10 intervals. One interval consists of 2 minutes, 1 minute slow and 1-minute sprint. So, you would run at level 9 out 10 for 1 minute and then jog at the speed of 5 out 10. Do this for 10 rounds and you are done. This workout deliver results and also saves you time!

How To Lose fat 3

The third step here is definitely my favorite and yours too. You need to eat more food. Yes, but not junk food, instead, eat lots of high quality food that will keep your body running efficiently. Try to include healthy protein, carbohydrates and good fat in every meal. Consume foods like egg whites, poultry, fruits, whole grains, vegetables and olive oil. You need to feed your engine well to burn fat. Stay away from simple sugar, sweets, corn syrup and high glycemic fruits.

Break up your meals so that you are eating 6 to 7 small meals a day. Every time you eat, your metabolism gets fired up to digest the food. So, it makes sense eating more but just make sure it is in small portions and contains only the good stuff.

So you see, you still can get a well toned and sexy body even though your are super busy. Getting washboard abs, sexy legs and toned back is not out of reach. Do not let other people discourage you or other factors in your life pull you away from the body that you deserve. You just need to know the right stuff to get things going your way. Learn from people that have done it before and learn from experts that know how to help you reach your fitness goals. People have done it so can you!

Tony Leong reveals his 5 secrets to losing weight in his Weight Loss system. He is giving it away for free for a limited time only. Go to http://www.tonyleongweightloss.com/topweightlosssecrets to download it now. Click here to get your free stuff Normal 0