Here is a simple routine that encompasses the entirety of both legs. Sit on the edge of a chair with your back straight and feet flat on the floor. Place your palms on top of your thighs. Raise your feet up onto their tiptoes as high as possible while pressing down on your thighs with your hands. Hold for ten seconds, and then slowly return to the start position while still pushing down on your thighs. Do 15 repetitions. Now lie flat on your back with your thighs and calves in the air at 90-degree angles and your toes pointed to tense your calves. Extend one of your legs so that your toes are pointing at the ceiling then slowly lower it to the starting position. Do this 15 times for each leg.

You feel that life is full to the brim of awful things, it is like one big struggle. The day starts off bad and goes downhill from here. You feel that you have achieved nothing in your life of any value and nor will you in the future. It is just pointless and there is no real point in continuing. You feel empty and life holds no meaning. You often feel like you are on the edges of the world watching these happy people getting on with their day and there is no room for you.

During your midday snack, you can munch on an apple or maybe a banana instead of cookies or chips. You can also turn some of your favorite fruits and vegetables into a healthy smoothie or shake.

The best oatmeal mix is going to be the one that you match up with the things you like to eat. Some of my other favorites that come to mind are bananas, cranberries, walnuts, peanut butter, diced apples, pears, and dried apricots. Keep the textures, sweetness, and contrasts in mind as you design your own oatmeal recipes.

Let me explain why we need snacks (not the kind most people have). If you go hungry for long it becomes difficult to follow meal plans to lose weight. Also, with prolonged hunger you will lead yourself to binge eating of junk food. So, keep healthy snacks nearby. This way you will not experience hunger and low blood sugar levels.

The kickback is a great buttocks toner. Stand with your feet about shoulder width apart with your weight even distributed. Raise one knee and extend your leg straight out behind you. Try to keep your back straight during this motion. Repeat 15 times and do the same with the other leg. Add ankle weights to make it even more efficient.

Regular meals is important if you really want to lose weight and it is best not to miss breakfast. Breakfast is considered the most important meal of the day. You cannot start the day right without eating breakfast. Your body needs enough energy to perform well. Most dietitians recommend that you eat a healthy breakfast, average-sized lunch and a light dinner. This is an effective diet plan that you have to follow if you really want to reduce weight.

5) You need to change your eating habits. If in the past you ate all sorts of junk food or sweets, you will need to stop eating them. You need to be making more healthier food choices when you go shopping. Make sure to buy healthier cuts of lean meats, vegetables, and fruits. Whenever you eat, eat a lot more fruits and vegetables than your other main course. A really neat idea is to divide your plate in half, where half your plate is vegetables. The other side can be lean meats, fish and any other healthy choice.